Uhlala usiva intetho ethi, "Yitya iiorenji ezininzi kwaye awuyi kugula." Le ayilobali nje kuphela. Iqhawe lokwenyani elingasemva koku yivithamini C. Ngoko ke namhlanje, masithethe ngayo yonke into, ngokulula, ngalo mhlobo usenyongweni womzimba wethu obizwa ngokuba yivithamini C.
Ngamafutshane, yintoni i-vitamin C?
IVithamin C, okanye igama layo lesayensi yi `(L-ascorbic acid)`, yivithamin enyibilikayo emanzini. Ibalulekile emizimbeni yethu. Nangona ezinye izilwanyana zinokwenza ivithamin C emizimbeni yazo, thina, oko kukuthi, abantu, asinalo olo buchule. Ke ngoko, kufuneka sifumane ivithamin C ekutyeni esikutyayo nesikuselayo.
Iziqhamo nemifuno emitsha zizinto ezixabisekileyo zevithamini C. Ungathatha nezongezo zevithamini C ukuba kuyimfuneko. Kodwa siza kuthetha ngaloo nto kamva.
Kutheni i-vitamin C ibaluleke kangaka emizimbeni yethu?
IVithamin C yintshatsheli enceda imizimba yethu ukuba yenze izinto ezininzi.
- Ulusu, Amathambo, kunye nokuPhiliswa kwamanxeba: IVithamin C iyadingeka ukwenza iproteni ebizwa ngokuba yi- "Collagen," enceda ekwakheni izinto ezifana nolusu lwethu, iintsini, kunye nemithambo yegazi. Cinga nje, xa ufumana inxeba, liphola ngokukhawuleza ngenxa yale collagen. Ikwanceda ukugcina amathambo ethu, amazinyo, kunye ne-cartilage ekupheleni kwamathambo ethu iphilile.
- Iqinisa amasosha omzimba: Iiseli ezimhlophe zegazi zifana namajoni emizimbeni yethu. Xa sigula, ivithamin C isinceda sivelise ezinye zeeseli ezimhlophe zegazi size silwe nesifo. Oko kukuthi, iqinisa amasosha ethu omzimba.
- Njenge-antioxidant: Kukho amasuntswana anobungozi abizwa ngokuba yi- "free radicals" awonakalisa iiseli zomzimba wethu, asigugise ngokukhawuleza, kwaye anegalelo kwizifo ezifana nomhlaza nesifo sentliziyo. I-Vitamin C ikhusela iiseli zethu kwezi masuntswana anobungozi.
- Ukunceda ekufunxeni i-iron: I-Vitamin C inceda umzimba ukuba ufunxe i-iron ekutyeni esikutyayo.
Kuza kwenzeka ntoni ukuba awunayo i-vitamin C eyaneleyo?
Ukunqongophala okukhulu kwevithamini C kunqabile kule mihla. Nangona kunjalo, abanye abantu basengozini enkulu. Umzekelo, abantu abatshayayo, abatya ukutya okunemiqathango emininzi, kwaye abaneengxaki ezithile zempilo, ezifana nomhlaza okanye isifo sezintso, banokuba semngciphekweni omkhulu.
Ukunqongophala okukhulu kwevithamini C kunokukhokelela kwisifo esibizwa ngokuba yi-"Scurvy." Iimpawu zoku zezi:
- Ukudinwa rhoqo
- Ukuba nomsindo nokuba lusizi ngaphandle kwesizathu
- Intlungu ebuhlungu emalungeni nasemilenzeni
- Iintsini ezidumbileyo nezophayo
- Amabala abomvu okanye aluhlaza okwesibhakabhaka eluswini
- Ukugruzuka ngokukhawuleza, nokuba ulusu lunemivumbo emincinci
Zeziphi ukutya okuphezulu okunevithamini C eninzi?
Eyona nto ingcono onokuyenza kukufumana i-vitamin C yakho ekutyeni kwendalo endaweni yokusela iipilisi. Nalu uluhlu lokutya okumnandi kakhulu okutyebileyo kwi-vitamin C.
| Ukutya | Ingcali ekhethekileyo |
|---|---|
| I-guava | Liyinyaniso elokuba iVithamin C yeyona ibalaseleyo. Igwava enye ineVithamin C engaphezulu kwexabiso elicetyiswayo lemihla ngemihla. |
| Iipepile zentsimbi | Iipepile ezibomvu, ngakumbi, ziphezulu kwi-vitamin C. Ikomityi enye ine-vitamin C ephindwe kabini kune-orenji. |
| Iiorenji | Enye yezona mithombo zidumileyo zevithamini C ezaziwa ngumntu wonke. Iorenji ephakathi inika uninzi lwemfuneko yemihla ngemihla. |
| Ibrokholi | Ungamangaliswa kukufumanisa ukuba ikomityi enye yebroccoli inevithamini C efana neyeorenji! |
| Iistrawberry | Ikomityi enye ine-vitamin C engaphezulu kwenani elicetyiswayo lemihla ngemihla kunye nezinye ii-antioxidants eziluncedo. |
| ikiwi | Incinci kodwa izele zizinto ezintle. I-kiwi enye inika ngaphezulu kwesiqingatha se-vitamin C ecetyiswayo imihla ngemihla. |
| UNelli, ilamuni, iorenji | Zikhona nezinye izinto ezityebileyo kwi-vitamin C ezinokufumaneka lula kwilizwe lethu. |
Ezinye izibonelelo zevithamini C
Ingaba inefuthe kwimikhuhlane?
IVithamin C ayinakuthintela umkhuhlane. Khumbula loo nto. Nangona kunjalo, uphando lubonisa ukuba nokuba unesifo somkhuhlane, ukufumana iVithamin C eyaneleyo kunokunciphisa ixesha lawo malunga nosuku kwaye kwenze iimpawu zingabi nzima kangako.
Ngaba uya kunceda ekukhuseleni umhlaza?
Olunye uphando lubonise ukuba ukufumana ivithamin C eninzi kwiziqhamo nemifuno kunokunciphisa umngcipheko weentlobo ezithile zomhlaza, njengomhlaza wemiphunga, webele, nowebhongo. Nangona kunjalo, akukho bungqina bucacileyo bokuba ukuthatha iipilisi zevithamin C kubonelela ngolu khuselo.
Uncedo ekukhuseleni ukubona?
Kukholelwa ukuba ivithamin C, xa idityaniswe nezinye izondlo, inokunceda ekunciphiseni inkqubela ye-aging-related macular degeneration (AMD), isifo esenza amehlo abe buthathaka njengoko sikhula. Nangona kunjalo, kufuneka uphando oluthe kratya ngale nto.
Ingakanani i-vitamin C oyifunayo ngosuku?
Ubungakanani bevithamini C obudingayo ngosuku buyahluka ngokuxhomekeke kwiminyaka yakho kunye nesini sakho. Nazi iingcebiso ngokubanzi.
| Iqela leminyaka | Imfuneko yemihla ngemihla yeVithamin C (mg) |
|---|---|
| Iintsana (iinyanga ezisi-7 ukuya kwezili-12) | 50 mg |
| Abantwana (1-8 ubudala) | 15-25 mg |
| Abantwana (abaneminyaka eyi-9-13 ubudala) | 45 mg |
| Indoda endala | 90 mg |
| Abafazi abadala | 75 mg |
| Abafazi abakhulelweyo | 85 mg |
| Oomama abancancisayo | 120 mg |
Kubalulekile: Ukuba ungumntu otshayayo, udinga i-35 milligrams (35 mg) i-vitamin C engaphezulu ngosuku kunomntu oqhelekileyo.
Ngaba kukho naziphi na iziphumo ebezingalindelekanga zokusela i-vitamin C eninzi?
Ngokwesiqhelo, ukutya i-vitamin C engaphezulu kokutya akuyongxaki inkulu, kuba isixa esingafunwa ngumzimba siphuma kumchamo.
Nangona kunjalo, ukuthatha izongezo zevithamini C ngeedosi eziphezulu (ngaphezulu kwe-2000mg ngosuku) kunokubangela ezinye iziphumo ebezingalindelekanga, ezinje ngokuphazamiseka kwesisu, iintlungu zesifuba, iintloko ezibuhlungu, urhudo, kunye namatye ezintso.
Kwakhona, iipilisi zevithamini C zinokusebenzisana namanye amayeza (umz., amayeza okulwa nomhlaza, amayeza okunciphisa igazi).
Ngoko ke, qiniseka ukuba uqhagamshelana nogqirha wakho ngaphambi kokusebenzisa iipilisi zevithamini C, ingakumbi ukuba ukhulelwe, uncancisa, okanye uthatha amayeza ayo nayiphi na enye imeko yempilo (umz., isifo sezintso, isifo sesibindi, i-gout ).
Umyalezo Wokuya Ekhaya
- IVithamini C sisondlo esibalulekileyo emizimbeni yethu, siqinisa amajoni omzimba kwaye sigcina ulusu lwethu lusempilweni.
- Eyona ndlela ilungileyo nekhuselekileyo yokufumana ivithamin C kukufaka iziqhamo nemifuno emitsha efana ne-guava, iiorenji, iitshili zeentlanzi kunye neemango ekutyeni kwakho.
- Ukuba uthatha izongezo zevithamini C, yenza oko kuphela phantsi kwengcebiso kagqirha wakho.
- Ukutya okunesondlo yeyona ndlela ilungileyo yotyalo-mali kubomi obusempilweni.
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