Vazhinji vedu tinomhanyira vhitamini C pakutanga kwechiratidzo chedzihwa, handiti? Vamwe vanhu vanotora mapiritsi evhitamini C, vamwe vanonwa zvinwiwa zvakaita semuto weorenji, madonhwe ekukosora, tii, nezvimwe zvinhu kuti vawane vhitamini C. Tsika iyi yagara iripo kubvira kuma1970. Asi pasinei nekuzivikanwa kwayo, nyanzvi dzinoti hapana humbowo hunoratidza kuti vhitamini C inobatsira chaizvo padzihwa. Saka ngatitaurei zvakananga.
Chii chinonzi vhitamini C iyi?
Zvichitaurwa zviri nyore, vhitamini C ivhitamini inokosha inoita kuti miviri yedu ive neutano hwakanaka uye yakasimba. Inoshandawo seantioxidant ine simba, zvichireva kuti inobatsira kudzivirira kukuvara kwemasero mumuviri wedu.
Vhitamini C inobatsira kuchengetedza mapfupa, tsandanyama, netsinga dzeropa dzakagwinya mumuviri wedu. Pamusoro pezvo, vhitamini C inokosha pakugadzira collagen, puroteni inokosha paganda rine hutano, uye kuti muviri unyatso tora iron iri muzvikafu zvatinodya.
Tinogona kuwana vhitamini C kubva mumiriwo nemichero. Tinonyanya kuwana vhitamini C kubva mumichero yecitrus yakaita semarangi, tangerines, uye lime, pamwe nemichero yakaita seguava, guava, uye guava. Pamusoro pezvo, unogona zvakare kuwana mapiritsi evhitamini C nemapiritsi anotsengwa kubva kumishonga.
Saka, vhitamini C haigone kudzivirira kana kurapa dzihwa here?
Uyu ndiwo mubvunzo mukuru unobvunzwa nemunhu wese. Vhitamini C yave ichidzidzwa kwemakore senzira yekurapa dzihwa. Asi mhedzisiro yacho yave ichipesana. Kazhinji, nyanzvi dzinoti vhitamini C haina zvayakanakira pakudzivirira dzihwa kana kuderedza zviratidzo zvaro.
Semuenzaniso, muongororo huru yakaitwa muna 2007, vaongorori vakaongorora zvidzidzo zvinopfuura makumi matanhatu zvakaitwa mumakore makumi matanhatu apfuura kuti vaone kana kutora 200 milligrams kana kupfuura yevhitamini C pazuva kunogona kuderedza kuwanda, nguva, kana kuoma kwechikosoro.
Chavakawana ndechekuti kutora vhitamini C mushure mekurwara nedzihwa hakuderedzi mazuva aunorwara kana kuoma kwechirwere .
Asi, zuva nezuva, zuva nezuvaKana munhu akabatwa nedzihwa paanenge achinwa vhitamini C, nguva yedzihwa inogona kuderedzwa zvishoma . Kureva kuti, neinenge 8% muvanhu vakuru uye 14% muvana.
Ko zvikamu izvi zvinoti chii chaizvo?
Ngatinzwisisei izvi zviri nyore.
- Munhu mukuru anowanzo rwara nedzihwa kwemazuva angangoita gumi nemaviri pagore, kunyangwe akanwa vhitamini C yakawanda zuva rega rega mugore rose, acharwara nedzihwa kwemazuva angangoita gumi nerimwe. Izvozvo zvinongova zvishoma pazuva rimwe chete.
- Uyewo, mwana mudiki anorwara nedzihwa kwemazuva makumi maviri nemasere pagore anogona kuderedza nhamba iyoyo kusvika pamazuva makumi maviri nemana kunyangwe akanwa vhitamini C zuva nezuva. Musiyano iwoyo wemazuva mana.
Mune zvimwe zvidzidzo zvinomwe, vhitamini C semushonga wedzihwa yakawanikwa kuti haishande zvakanyanya kupfuura mushonga we placebo.
| Mashandisirwo eVitamin C uye Mhedzisiro | Zvakawanikwa nesainzi |
|---|---|
| Inwa zuva nezuva kudzivirira dzihwa | Hazvideredzi kuwanda kwezvirwere zvechikosoro kuvanhu vazhinji. |
| Kutora mushure mekutonhora | Hazvideredzi nguva yechirwere kana kuoma kwezviratidzo. |
| Mabhenefiti ekushandisa zuva nezuva nguva dzose | Kana ukabatwa nedzihwa, rinogona kupera mushure mezuva rimwe kana maviri. (Migumisiro midiki kwazvo) |
| Kudya kwezuva nezuva kweavo vanoita basa rekurovedza muviri rinorema (semuenzaniso vanomhanya marathon) | Inoderedza njodzi yekubatwa nedzihwa ne50%. |
Saka chii chiri kubatsira vatambi?
Heino chimwe chinhu chinoshamisa: Zvakaonekwa kuti vanhu vanoita maekisesaizi akawanda, sevanomhanya marathon nevaya vanoita maekisesaizi akawanda, vanotora vhitamini C zuva rega rega, uye njodzi yavo yekubatwa nedzihwa inodzikira nehafu (50%) . Asi izvi hazvishande kune avo vedu vanorarama hupenyu hwakajairika.
Zvakachengeteka here kutora vhitamini C? Pane zvimwe zvinokanganisa here?
Kazhinji, vhitamini C yaunowana kubva muzvikafu zvechisikigo zvakaita semichero nemiriwo hazvizokukuvadzi. Zvakare, kutora mavitamini C ekuwedzera muhuwandu hunokurudzirwa kwakachengeteka kuvanhu vazhinji.
Mari inokurudzirwa pazuva ( RDA ) yemurume mukuru i90 milligrams, uye yemukadzi i75 milligrams.
Zvisinei, kutora vhitamini C yakawandisa kunogona kuva nengozi. Kutora anopfuura 2,000 mamirigiramu pazuva kumunhu mukuru kunogona kukonzera migumisiro yakaipa yakaita sematombo eitsvo, kuda kurutsa, uye manyoka .
Saka, kana uri kufunga nezvekunwa mapiritsi evhitamini C kana zvimwe zvinowedzera zvechikosoro, kunyanya usati wanwa mishonga yakawanda, iva nechokwadi chekutaura nachiremba wako kuti akupe mazano. Iye achakurudzira sarudzo yakanakira hutano hwako.
Mharidzo Yekuenda Nayo Kumba
- Kumunhuwo zvake, kutora vhitamini C zuva nezuva hakugoni kudzivirira dzihwa.
- Kutora vhitamini C mushure mekurwara nedzihwa hakuiti kuti chirwere chipere nekukurumidza kana kuderedza zviratidzo.
- Kana ukaramba uchinwa vhitamini C zuva nezuva, unogona kungopfupisa nguva yechirwere chako nezuva rimwe chete. Izvi zvinobatsira zvishoma.
- Nzira yakanakisisa yekuwana vhitamini C ndeyekudya michero nemiriwo yechisikigo senge maranjisi, magwava, nemango.
- Gara uchibvunza chiremba wako usati watora mishonga yekuwedzera yevhitamini C, kunyanya kana mishonga yakawanda. Mishonga yakawanda inogona kukonzera migumisiro yakaipa.
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