Wagara uchinzwa chirevo chinoti, "Idya maranjisi akawanda uye hauzorwari." Iyi haisi nyaya chete. Gamba chairo riri shure kweizvi ivhitamini C. Saka nhasi, ngatitaurei nezvese, zviri nyore, nezveshamwari yedu yepamwoyo inonzi vhitamini C.
Zvichitaurwa zviri nyore, chii chinonzi vhitamini C?
Vhitamini C, kana zita rayo resainzi ndi `(L-ascorbic acid)`, ivhitamini inonyungudika mumvura. Inokosha kumiviri yedu. Kunyangwe dzimwe mhuka dzichigona kugadzira vhitamini C mumiviri yadzo, isu, kureva vanhu, hatina kugona ikoko. Saka, tinofanira kuwana vhitamini C kubva muzvikafu zvatinodya nekunwa.
Michero nemiriwo mitsva ipfuma yevhitamini C. Unogonawo kutora mishonga yekuwedzera yevhitamini C kana uchida. Asi tichazotaura nezvazvo gare gare.
Sei vhitamini C ichikosha zvikuru kumuviri wedu?
Vhitamini C igamba guru rinobatsira muviri wedu kuita zvinhu zvakawanda.
- Kuporesa Ganda, Mapfupa, uye Maronda: Vhitamini C inodiwa kuti pave nepuroteni inonzi ``Collagen,'' iyo inobatsira kuvaka zvinhu zvakaita seganda redu, matadza, netsinga dzeropa. Ingofunga, kana wawana ronda, rinopora nekukurumidza nekuda kwecollagen iyi. Inobatsirawo kuchengetedza mapfupa edu, mazino, nekatsi dziri kumagumo emapfupa edu dzakagwinya.
- Inowedzera dziviriro yemuviri: Masero machena eropa akafanana nemasoja ari mumuviri wedu. Patinorwara, vhitamini C inotibatsira kugadzira mamwe masero machena eropa aya uye kurwisa chirwere ichi. Kureva kuti, inosimbisa dziviriro yemuviri wedu.
- Semushonga unodzivirira masero kubva kumasero: Kune zvidimbu zvinokuvadza zvinonzi "free radicals" zvinokuvadza masero emuviri wedu, zvinotikurumidzisa kukura, uye zvinokonzera zvirwere zvakaita sekenza nechirwere chemwoyo. Vhitamini C inodzivirira masero edu kubva kuzvidimbu izvi zvinokuvadza.
- Kubatsira mukumedza iron: Vhitamini C inobatsira muviri kumedza iron zviri nani muzvikafu zvatinodya.
Chii chinoitika kana usina vhitamini C yakakwana?
Kushaikwa kwevhitamini C kwakanyanya kuwanda mazuva ano. Zvisinei, vamwe vanhu vari panjodzi huru. Semuenzaniso, vanhu vanoputa fodya, vanodya zvekudya zvine mwero, uye vane zvimwe zvirwere, zvakaita sekenza kana chirwere cheitsvo, vanogona kunge vari panjodzi huru.
Kushaikwa kwevhitamini C kwakanyanya kunogona kukonzera chirwere chinonzi "Scurvy." Zviratidzo zveizvi ndeizvi:
- Kuneta nguva dzose
- Kutsamwa uye kusuruvara pasina chikonzero
- Kurwadziwa kwakanyanya mumajoini nemakumbo
- Mazino akazvimba uye anobuda ropa
- Mavara matsvuku kana ebhuruu paganda
- Kukuruma nekukurumidza, kunyangwe ganda rakakuvara zvishoma
Ndezvipi zvekudya zvepamusoro zvine vhitamini C yakawanda?
Chinhu chakanakisa chekuita kuwana vhitamini C yako kubva muzvikafu zvechisikigo pane kunwa mapiritsi. Heino runyorwa rwezvikafu zvinonaka kwazvo zvine vhitamini C.
| Chikafu | Hunyanzvi |
|---|---|
| Guava | Ichokwadi kuti Vhitamini C ndiyo inonyanya kukosha. Guava rimwe chete rine huwandu hunopfuura hweVhitamini C hunokurudzirwa pazuva. |
| Mhiripiri dzebhero | Mhiripiri tsvuku, kunyanya, dzine vhitamini C yakawanda. Kapu imwe chete ine vhitamini C yakapetwa kaviri pane orenji. |
| Maranjisi | Imwe yenzvimbo dzinozivikanwa zvikuru dzevhitamini C dzinozivikanwa nemunhu wese. Orenji yepakati nepakati inopa zvakawanda zvinodiwa zuva nezuva. |
| Brokoli | Ungashamisika kuziva kuti kapu imwe chete yebroccoli ine vhitamini C yakawanda seorenji! |
| Mastrawberry | Kapu imwe chete ine huwandu hunopfuura hwevhitamini C hunokurudzirwa zuva nezuva uye mamwe maantioxydants anobatsira. |
| Kiwi | Kiwi imwe chete inopa zvinopfuura hafu yevhitamini C inokurudzirwa pazuva. |
| Nelli, ndimu, orenji | Kune zvimwe zvinhu zvine vhitamini C yakawanda zvinowanikwa nyore nyore munyika medu. |
Zvimwe zvakanakira vhitamini C
Zvinokanganisa dzihwa here?
Vhitamini C haigone kudzivirira dzihwa. Ramba uchifunga izvozvo. Zvisinei, tsvakiridzo inoratidza kuti kunyangwe ukabatwa nedzihwa, kuwana vhitamini C yakakwana kunogona kupfupisa nguva yaro nezuva rimwe chete uye kuita kuti zviratidzo zvisanyanye kuoma.
Kubatsira kudzivirira kenza?
Imwe tsvakiridzo yakaratidza kuti kuwana vhitamini C yakawanda kubva mumichero nemiriwo kunogona kuderedza njodzi yekubatwa nekenza yemapapu, yemazamu, uye yeura. Zvisinei, hapana humbowo hwakajeka hunoratidza kuti kutora mapiritsi evhitamini C kunopa dziviriro iyi.
Kubatsira kuchengetedza maziso?
Zvinofungidzirwa kuti vhitamini C, kana ikasanganiswa nezvimwe zvinovaka muviri, inogona kubatsira kuderedza kufambira mberi kwechirwere chemaziso chinokonzerwa nekukwegura (AMD), chirwere chinoita kuti maziso asaone zvakanaka sezvatinokura. Zvisinei, pane zvakawanda zvinodiwa pakutsvaga ruzivo panyaya iyi.
Unoda vhitamini C yakawanda sei pazuva?
Huwandu hwevhitamini C hwaunoda pazuva hunosiyana zvichienderana nezera rako uye murume kana mukadzi. Heano mazano akajairika.
| Boka rezera | Chinodiwa cheVitamin C zuva nezuva (mg) |
|---|---|
| Vacheche (mwedzi 7-12) | 50 mg |
| Vana (makore 1-8) | 15-25 mg |
| Vana (makore 9-13) | 45 mg |
| Murume mukuru | 90 mg |
| Vakadzi vakuru | 75 mg |
| Vakadzi vane pamuviri | 85 mg |
| Madzimai anoyamwisa | 120 mg |
Zvakakosha: Kana uri munhu anoputa fodya, unoda 35 mg yevhitamini C yakawanda pazuva kupfuura munhuwo zvake.
Pane migumisiro yakaipa here kana munhu akatora vhitamini C yakawandisa?
Kazhinji, kudya vhitamini C yakawandisa kubva muchikafu hakusi dambudziko guru, nekuti huwandu husingadiwi nemuviri hunobuda muweti.
Zvisinei, kutora mishonga yekuwedzera yevhitamini C muhuwandu hwakawanda (inopfuura 2000mg pazuva) kunogona kukonzera mimwe migumisiro yakaipa, yakadai sekurwadziwa kwemudumbu, kurwadziwa muchipfuva, musoro, manyoka, uye matombo muitsvo.
Uyewo, mapiritsi evhitamini C anogona kushanda pamwe chete nemimwe mishonga (semuenzaniso, mishonga yekurwisa kenza, mishonga inobvisa ropa rakawanda).
Saka, iva nechokwadi chekubvunza chiremba wako usati washandisa mapiritsi evhitamini C, kunyanya kana uri nepamuviri, uchiyamwisa, kana kuti uchitora mushonga wechero chimwe chirwere (semuenzaniso, chirwere cheitsvo, chirwere chechiropa, gout ).
Mharidzo Yekuenda Nayo Kumba
- Vhitamini C chinhu chakakosha mumuviri wedu, chinosimudzira dziviriro yemuviri uye chinoita kuti ganda redu rirambe riine hutano.
- Nzira yakanakisisa uye yakachengeteka yekuwana vhitamini C ndeyekuisa michero mitsva nemiriwo yakaita seguava, maranjisi, hove chili, uye mango mukudya kwako.
- Kana ukatora mishonga yekuwedzera vhitamini C, ita izvozvo chete kana warayirwa nachiremba wako.
- Kudya kwakaringana ndiyo nzira yakanakisisa yekuwana hupenyu hune hutano.
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