Wahoraga wumva umugani ugira uti "Rya amacunga menshi ntuzarwara." Iyi si inkuru gusa. Intwari nyayo iri inyuma y'ibi ni vitamine C. None rero uyu munsi, reka tuvuge kuri byose, mu buryo bworoshye, kuri iyi nshuti magara y'umubiri wacu yitwa vitamine C.
Mu magambo make, Vitamine C ni iki?
Vitamine C, cyangwa izina ryayo rya siyansi ni `(aside L-ascorbic)`, ni vitamine ishongeshwa mu mazi. Ni ingenzi ku mibiri yacu. Nubwo inyamaswa zimwe na zimwe zishobora gukora Vitamine C mu mibiri yazo, twe, ni ukuvuga abantu, ntabwo dufite ubwo bushobozi. Kubwibyo, tugomba kubona Vitamine C mu biribwa turya n'ibyo tunywa.
Imbuto n'imboga mbisi ni ubutunzi bunini bwa vitamine C. Ushobora no gufata inyongeramusaruro za vitamine C niba ubikeneye. Ariko tuzabivugaho nyuma.
Kuki Vitamine C ari ingenzi cyane ku mibiri yacu?
Vitamine C ni intwari ifasha umubiri wacu gukora ibintu byinshi.
- Uruhu, amagufwa, n'ubuvuzi bw'ibikomere: Vitamine C irakenewe kugira ngo hakorwe poroteyine yitwa "Collagen," ifasha mu kubaka ibintu nk'uruhu rwacu, ishinya, n'imitsi y'amaraso. Tekereza gato, iyo ugize igikomere, gikira vuba kubera iyi kolajeni. Ifasha kandi kugumana amagufwa yacu, amenyo, n'imitsi iri ku mpera z'amagufwa yacu imeze neza.
- Yongera ubudahangarwa bw'umubiri: Uturemangingo tw'amaraso bwera tuba nk'abasirikare mu mubiri wacu. Iyo turwaye, vitamine C idufasha gukora utu turemangingo tw'amaraso twinshi no kurwanya indwara. Ni ukuvuga ko ikomeza ubudahangarwa bw'umubiri wacu.
- Nk'umuti urwanya indwara: Hari uduce twangiza twitwa "free radicals" twangiza uturemangingo tw'umubiri wacu, tugasaza vuba, kandi tukagira uruhare mu ndwara nka kanseri n'indwara z'umutima. Vitamine C irinda uturemangingo twacu utwo duce twangiza.
- Ifasha mu kwinjiza ubutare: Vitamine C ifasha umubiri kwinjiza ubutare neza mu biribwa turya.
Bigenda bite iyo udafite vitamine C ihagije?
Muri iyi minsi, kubura vitamine C cyane ntibikunze kubaho. Ariko, hari abantu bafite ibyago byinshi byo kurwara. Urugero, abantu banywa itabi, barya indyo igoye cyane, kandi bafite indwara zimwe na zimwe, nka kanseri cyangwa indwara z'impyiko, bashobora kuba bafite ibyago byinshi byo kurwara.
Kubura vitamine C cyane bishobora gutera indwara yitwa "Scurvy." Ibimenyetso byabyo ni ibi bikurikira:
- Umunaniro uhoraho
- Kurakara no kubabara nta mpamvu
- Ububabare bukomeye mu ngingo no mu maguru
- Ishinya zibyimba kandi ziva amaraso
- Uduheri dutukura cyangwa ubururu ku ruhu
- Kubabara vuba, nubwo uruhu rwaba rwakomeretse gato
Ni ibihe biribwa biryoshye bifite vitamine C nyinshi?
Ikintu cyiza cyo gukora ni ukurya vitamine C yawe mu biribwa karemano aho gufata ibinini. Dore urutonde rw'ibiribwa biryoshye cyane bikungahaye kuri vitamine C.
| Ibiryo | Umwihariko |
|---|---|
| Guava | Nibyo koko Vitamine C ni yo mwami. Ifu imwe irimo Vitamine C irenze iyo umuntu asabwa buri munsi. |
| Urusenda rw'inzogera | Urusenda rutukura, cyane cyane, rufite vitamine C nyinshi. Igikombe kimwe kirimo vitamine C ikubye kabiri iy'icunga. |
| Amacunga | Imwe mu masoko akunzwe cyane ya vitamine C abantu bose bazi. Icunga riciriritse ritanga igice kinini cy'ibikenerwa bya buri munsi. |
| Brokoli | Watangazwa no kumenya ko igikombe kimwe cya broccoli kirimo vitamine C ingana n'icunga! |
| Inkeri | Igikombe kimwe kirimo vitamine C irenze urugero isabwa buri munsi hamwe n'izindi antioxydants z'ingirakamaro. |
| Kiwi | Nto ariko yuzuyemo ibyiza byinshi. Ikiwi imwe itanga ibirenze kimwe cya kabiri cya vitamine C isabwa buri munsi. |
| Nelli, indimu, orange | Hari ibindi bintu bikungahaye kuri vitamine C bishobora kuboneka byoroshye mu gihugu cyacu. |
Izindi nyungu za vitamine C
Ese bigira ingaruka ku bicurane?
Vitamine C ntishobora gukumira ibicurane. Ibuka ibyo. Ariko, ubushakashatsi bwerekana ko nubwo warwara ibicurane, kubona vitamine C ihagije bishobora kugabanya igihe cyabyo nk'umunsi umwe kandi bigatuma ibimenyetso bigabanuka gato.
Bifasha mu kwirinda kanseri?
Ubushakashatsi bumwe bwagaragaje ko kubona vitamine C nyinshi mu mbuto n'imboga bishobora kugabanya ibyago byo kurwara kanseri imwe n'imwe, nka kanseri y'ibihaha, iy'ibere n'iy'amara. Ariko, nta bimenyetso bifatika bigaragaza ko gufata ibinini bya vitamine C bitanga ubu burinzi.
Bifasha mu kurinda amaso?
Bikekwa ko vitamine C, iyo ihujwe n'izindi ntungamubiri, ishobora gufasha kugabanya umuvuduko w'indwara yo kwangirika kw'amagufwa mu maso (AMD), indwara ituma amaso ananirwa uko tugenda dusaza. Ariko, hakenewe ubushakashatsi bwinshi kuri ibi.
Ukeneye vitamine C ingana iki ku munsi?
Ingano ya vitamine C ukeneye ku munsi iratandukanye bitewe n'imyaka yawe n'igitsina cyawe. Dore inama rusange.
| Itsinda ry'imyaka | Ibikenewe kuri Vitamine C buri munsi (mg) |
|---|---|
| Impinja (amezi 7-12) | 50 mg |
| Abana (imyaka 1-8) | 15-25 mg |
| Abana (imyaka 9-13) | 45 mg |
| Umugabo mukuru | 90 mg |
| Abagore bakuru | 75 mg |
| Abagore batwite | 85 mg |
| Ababyeyi bonsa | 120 mg |
Icy'ingenzi: Niba unywa itabi, ukeneye miligarama 35 (miligarama 35) nyinshi kuri vitamine C ku munsi kurusha umuntu usanzwe.
Ese hari ingaruka mbi zo gufata vitamine C nyinshi?
Ubusanzwe, kurya vitamine C nyinshi cyane si ikibazo gikomeye, kuko ingano idakenewe n'umubiri isohoka mu nkari.
Ariko, gufata inyongeramusaruro za Vitamine C ku rugero rwo hejuru (zirenze 2000mg ku munsi) bishobora gutera ingaruka zimwe na zimwe, nko kubabara mu gifu, kubabara mu gatuza, kuribwa umutwe, impiswi, n'amabuye mu mpyiko.
Nanone, ibinini bya Vitamine C bishobora kugira ingaruka ku miti imwe n'imwe (urugero: imiti irwanya kanseri, imiti igabanya amaraso).
Kubwibyo, banza uganire na muganga wawe mbere yo gukoresha ibinini bya Vitamine C, cyane cyane niba utwite, wonsa, cyangwa ufata imiti y'indi ndwara iyo ari yo yose (urugero: indwara z'impyiko, indwara y'umwijima, goutte ).
Ubutumwa bwo kujyana mu rugo
- Vitamine C ni intungamubiri y'ingenzi ku mubiri wacu, yongera ubudahangarwa bw'umubiri kandi igatuma uruhu rwacu rukomeza kugira ubuzima bwiza.
- Uburyo bwiza kandi bwizewe bwo kubona Vitamine C ni ugushyira imbuto n'imboga nshya nka guava, amacunga, chili y'amafi, na mango mu ndyo yawe.
- Niba ufata inyunganiramirire ya Vitamine C, bikore gusa ubanje kugirwa inama na muganga wawe.
- Indyo yuzuye ni cyo gishoro cyiza mu kugira ubuzima bwiza.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.