IVithamin C yinto ethandwa kakhulu ngabantu abaninzi kule mihla. Nokuba unomkhuhlane okanye uzive ngathi awuziva kakuhle, abanye abantu bafaka ipilisi yeVithamin C okanye ezimbini emlonyeni wabo. Sonke sivile ukuba iluncedo kumasosha omzimba wethu. Kodwa kukho izinto ezibalulekileyo ekufuneka uzazi ngezi pilisi zeVithamin C ezihlafunwayo esizisebenzisa rhoqo. Njengayo yonke enye into, kungcono ukuyisebenzisa ngokufanelekileyo nangabom. Makhe sithethe ngaloo nto namhlanje.
Yintoni iVithamin C? Kutheni ibalulekile kuthi?
Ngamafutshane, iVithamin C, okanye ngokwezonyango, iAscorbic Acid, ibalulekile ukuze imizimba yethu ihlale isempilweni. Ezi pilisi zisetyenziselwa ukuthintela nokunyanga amanqanaba aphantsi eVithamin C emzimbeni wakho.
Kukho iingenelo ezininzi zeVithamin C emzimbeni wethu:
- Yomeleza amajoni omzimba: Yonyusa ukumelana nezifo.
- Igcina imithambo yegazi namathambo esempilweni: Oku kubaluleke kakhulu kwimpilo yenkqubo yemithambo yegazi namathambo emzimbeni wethu.
- Inceda amanxeba ukuba aphile: IVithamin C inceda ekukhawuleziseni inkqubo yokuphiliswa xa kuvela inxeba.
- Isebenza njenge-antioxidant: Oku kunokuvakala ngathi ligama elintsonkothileyo, kodwa intsingiselo ilula kakhulu. Ii-antioxidants zisebenza njengekhaka elithintela ukonakala kweeseli emzimbeni wethu.
Ngoko ke iVithamin C isinceda kwizinto ezininzi ezifana nale.
Izinto ekufuneka uzixelele ugqirha wakho ngaphambi kokuba usebenzise eli yeza
Nangona iVithamin C iyinto eqhelekileyo, abantu abaneengxaki ezithile zempilo kufuneka balumke xa beyisebenzisa. Ke ngoko, ukuba unayo nayiphi na kwezi meko zidweliswe ngezantsi, qiniseka ukuba uxelele ugqirha wakho ngaphambi kokuba uqale esi sithako. Oku kubaluleke kakhulu.
| Imeko yempilo okanye ithuba | Kutheni ufanele uxelele ugqirha? |
|---|---|
| I-anemia | Kufuneka kuqatshelwe xa usebenzisa iVithamin C kwiintlobo ezithile ze-anemia. |
| Isifo seswekile | Ukuthatha iidosi eziphezulu zeVithamin C kunokubangela iziphumo ezingezizo kwiimvavanyo zeglucose yomchamo. |
| Ukunqongophala kwe-G6PD (ukunqongophala kwe-glucose-6-phosphate dehydrogenase) | Le yimeko yemfuza. Abantu abanale meko banokonakalisa iiseli zabo ezibomvu zegazi ukuba bathatha ivithamin C eninzi. |
| Amatye ezintso | Ukusela i-vitamin C eninzi kunokunyusa umngcipheko wamatye ezintso. |
| Ukutya okune-sodium ephantsi | Ezinye iipilisi zeVithamin C zinokuba nesodium, ngoko ke kubalulekile ukuxelela ugqirha wakho ngale nto. |
| Ii-aleji | Qiniseka ukuba uxelela ugqirha wakho ukuba unayo nayiphi na i-allergies kwi-vitamin C (i-ascorbic acid), imibala ethile yokwenziwa (umz. i-tartrazine), amanye amayeza, okanye ukutya. |
| Ukuba ukhulelwe okanye uncancisa | Ukuba ukhulelwe, uzama ukukhulelwa, okanye uncancisa, kufuneka ubuze ugqirha wakho rhoqo ngaphambi kokuba uthathe naluphi na unyango. |
Uzisebenzisa njani kanye kanye ezi pilisi?
Oku kulula kakhulu, kodwa kubaluleke kakhulu.
- Hlafuna kakuhle: Ekubeni le yipilisi ehlafunwayo, kufuneka ihlafunwe kakuhle kwaye iginywe yonke ngaphambi kokuba iginywe . Ngaphandle koko, ungayiginyi yonke ngaxeshanye.
- Nokuba utya okanye awutyanga: Ezi pilisi zingathathwa ngaphambi okanye emva kokutya. Nangona kunjalo, ukuba uziva ukhathazekile sisisu okanye unesitshiso sentliziyo, kungcono ukuzithatha kunye nokutya.
- Yithathe ngexesha: Thatha amayeza ngexesha elifanelekileyo, njengoko ugqirha ekuyalele. Musa ukuthatha ngaphezu komlinganiselo omiselweyo.
- Ukuba unika abantwana eli yeza: Ukuba unika abantwana eli yeza, thetha nogqirha wakho ngalo. Kwezinye iimeko, eli yeza linikwa abantwana, kodwa kukho izinto ekufuneka uzilumkele.
Ukugqithisa
Khawucinge ukuba usele amayeza amaninzi kakhulu. Ukuba oko kuyenzeka , ungoyiki, kodwa thatha inyathelo ngokukhawuleza . Fowunela iZiko loLwazi lweeTyhefu zeSizwe kwiSibhedlele sikaZwelonke saseColombo ngoko nangoko, okanye uye kwiYunithi yoNyango oluNgxamisekileyo (ETU) yesibhedlele esikufutshane.
Kubalulekile: Eli yeza lelakho kuphela. Ungaze wabelane nabanye ngamayeza akho. Nokuba umntu ufuna iVithamin C, ngugqirha kuphela onokwazi ukuba lifanelekile na kwimpilo yaloo mntu.
Yintoni omawuyenze ukuba uphoswe yidosi yeyeza?
Ukuba ulibele ukuthatha idosi, yithathe kwangoko xa ukhumbula. Kodwa ukuba sele kusondele ixesha lokusebenzisa idosi yakho elandelayo, yitsibe idosi oyiphosileyo uze uthathe idosi yakho elandelayo ngexesha elicwangcisiweyo. Ungaze uthathe iidosi ezimbini ngaxeshanye. Oku kunokubangela iziphumo ebezingalindelekanga.
Izinto ekufuneka uzikhumbule xa usebenzisa eli yeza
- Ukutya Okulungileyo: Musa ukuyeka ukutya ukutya okunempilo nokunesondlo kuba nje uthatha ipilisi yevithamini. Iipilisi azinakuthatha indawo yokutya okunempilo. Iziqhamo zeCitrus ezifana neeorenji, iitangerines, kunye neelayimu, intlanzi, iipepile, ibroccoli, ikhaphetshu kunye neetumato ngokwendalo ziqulethe ivithamini C.
- Ukuba unesifo seswekile: Njengoko besitshilo ngaphambili, ukuba uvavanya umchamo wakho isifo seswekile, iidosi eziphezulu zeVithamin C zinokutshintsha iziphumo. Ngoko ke thetha nogqirha wakho ngale nto.
- Lumka amazinyo akho: Ekubeni la mazinyo enokuhlafunwa, qiniseka ukuba uwahlamba kakuhle amazinyo akho emva kokuwasebenzisa. Kungenjalo, anokubangela ukubola kwamazinyo.
Zithini iziphumo ebezingalindelekanga ezinokubakho?
Uninzi lwabantu alufumani ziphumo zimbi kakhulu kwiVithamin C. Nangona kunjalo, kubalulekile ukuqaphela iziphumo ezinokubakho.
| Uhlobo lwesiphumo esibi | Iimpawu |
|---|---|
| Iziphumo ebezingalindelekanga ekufuneka zixelwe kugqirha ngoko nangoko | |
| Iimpendulo ze-allergy | Ukurhawuzelela kwesikhumba, ukurhawuzelela, ukudumba kobuso, imilebe, ulwimi okanye umqala. |
| Amatye ezintso | Igazi kumchamo, intlungu okanye ubunzima bokuchama, intlungu yomqolo okanye yesinqe. |
| Izinto omele uzixelele ugqirha wakho ukuba ziyaqhubeka okanye ziyakukhathaza | |
| Iziphumo ebezingalindelekanga eziqhelekileyo | Urhudo, isitshiso sentliziyo, isicaphucaphu, iintlungu zesisu. |
Ungayigcina njani imithi?
- Zigcine kude nabantwana: Ezi zimnandi kwaye zingabahenda abantwana ukuba bazitye. Ngoko ke zigcine kude nabo.
- Ubushushu obufanelekileyo: Gcina kubushushu begumbi (phakathi kwe-15-30 degrees Celsius). Ziphephe iindawo ezinobushushu obuphezulu kunye nokufuma.
- Umhla wokuphelelwa: Lahla amayeza aphelelwe lixesha ngaphandle kokuwasebenzisa.
Umyalezo Wokuya Ekhaya
- Iipilisi ezityiwayo zeVitamin C kufuneka zihlafunwe kakuhle ngaphambi kokuba ziginywe.
- Ukuba unezinye izifo, ezifana nesifo seswekile, amatye ezintso, okanye ukungabikho kwe-G6PD, qiniseka ukuba uxelele ugqirha wakho ngaphambi kokuba usebenzise eli yeza.
- Ukuba ngempazamo usele amayeza amaninzi kakhulu, yiya kwiZiko loLwazi lweZifo zeSizwe okanye kwiSebe lezeMpilo eziNgxamisekileyo (ETU) elikufutshane.
- Nokuba usela iipilisi zeevithamini, kubalulekile ukutya ukutya okunesondlo nokulinganayo.
- Ekubeni ezi ziipilisi ezinencasa emnandi, ungalibali ukuxubha amazinyo emva kokuzisebenzisa.
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