IVithamin C yinto ethandwa kakhulu phakathi kwethu kule mihla. Ingakumbi xa sithetha ngokuzikhusela komzimba, asinakuphazama ngokuthetha ngeVithamin C. Nokuba uya kwikhemesti, kukho iintlobo ezininzi zeVithamin C. Ngoko ke namhlanje siza kuthetha ngohlobo olukhethekileyo lweVithamin C, olubizwa ngokuba ziipilisi zeVithamin C ezikhutshwa ixesha elide. Ezi zahlukile kancinci kwipilisi yeVithamin C eqhelekileyo. Makhe sibone ukuba yintoni umahluko kunye nendlela yokuzisebenzisa.
Yintoni i-vitamin C ekhutshwa kancinci?
Ngamafutshane, i-vitamin C, okanye i-ascorbic acid, sisondlo esibalulekileyo emizimbeni yethu. I-Vitamin C inceda ukugcina imithambo yegazi, amathambo kunye nolusu lwethu luphilile, inceda amanxeba ukuba aphiliswe ngokukhawuleza, kwaye inceda ukugcina amasosha omzimba ethu eqinile. Ayipheleli apho, ikwasebenza njenge-antioxidant enamandla, ikhusela iiseli zomzimba wethu ekonakalisweni.
Kulungile, ke ngoko kuthetha ukuthini ukuthi "ukukhululwa okuNcitshisiweyo"? Cinga ngako, xa uthatha ipilisi yevithamini eqhelekileyo, iyanyibilika ngokukhawuleza esiswini sakho, kwaye iivithamini ezikuyo zifunxwa emzimbeni wakho phantse ngoko nangoko. Kodwa ezi pilisi ze-Extended-Release zenziwe ngokukodwa . Njengamanzi aphuma kwimpompo, ezi pilisi zikhupha i-vitamin C kancinci emzimbeni wakho kangangeeyure ezininzi. Oku kunceda ukugcina inqanaba elifanayo le-vitamin C imini yonke.
Izinto ekufuneka uzixelele ugqirha wakho ngaphambi kokuba usebenzise eli yeza
Nangona i-vitamin C ikhuselekile ngokubanzi, njengakweminye imithi, kubalulekile ukuthetha nogqirha wakho ngaphambi kokuba uyithathe, ingakumbi ukuba unayo nayiphi na kwezi meko zilandelayo:
| Imeko yempilo okanye ithuba | Kutheni oko kubalulekile? |
|---|---|
| I-anemia | Kuba ivithamin C ichaphazela ukufunxwa kwesinyithi. |
| Isifo seswekile | Iidosi eziphezulu kakhulu zevithamini C zinokuchaphazela iziphumo zovavanyo lomchamo. |
| Ukunqongophala kweGlucose-6-phosphate dehydrogenase (G6PD) | Le yimeko engaqhelekanga yemfuza, kwaye iidosi eziphezulu zevithamini C zinokubangela iingxaki kwabanye abantu. |
| Amatye ezintso | Ukusela i-vitamin C eninzi kunokunyusa umngcipheko wamatye ezintso kwabanye abantu. |
| Ukutya okune-sodium ephantsi | Ezinye iimveliso zevithamini C zinokuba nesodium. |
| Ezinye izinto ezibangela ukuba umntu angabi naso i-aleji | Ukuba une-allergy kwi-vitamin C okanye naziphi na ezinye izithako ezikwipilisi (umz., izinto ezifaka imibala ezifana ne-tartrazine). |
| Ukuba ukhulelwe okanye uncancisa | Ngeli xesha, kubalulekile ukufuna iingcebiso zonyango ngaphambi kokuba uthathe naliphi na iyeza okanye izongezo. |
Ulisebenzisa njani kanye kanye eli yeza?
Oku kulula kakhulu, kodwa kubaluleke kakhulu.
- Ginya ipilisi yonke ngeglasi yamanzi.
- Eyona nto ibalulekileyo yile: Musa ukuphula, ukutyumza, okanye ukuhlafuna ezi pilisi. Ukwenza njalo kuya kutshabalalisa isiphumo "sokukhulula kancinci" endisikhankanyileyo ngaphambili, kwaye iyeza linokungena emzimbeni ngaxeshanye. Oku kunokunyusa umngcipheko weziphumo ebezingalindelekanga.
- Ungayithatha ngaphambi okanye emva kokutya. Nangona kunjalo, ukuba uziva uphazamisekile esiswini okanye isitshiso sentliziyo, kungcono ukuyithatha kunye nokutya.
- Yithathe njengoko ugqirha wakho ekuyalele, ngexesha elifanelekileyo. Musa ukuthatha ngaphezu komlinganiselo omiselweyo.
Ungenza ntoni ukuba uthatha amayeza amaninzi kakhulu?
Ukuba ucinga ukuba uthathe amayeza amaninzi kakhulu, ungoyiki. Yiya kwiSebe lezeMpilo eziNgxamisekileyo (ETU) elikufutshane nawe ngoko nangoko. Okanye utsalele umnxeba iZiko loLwazi lweeTyhefu leSizwe kwiSibhedlele sikaZwelonke saseColombo ukuze ufumane ingcebiso.
Kuthekani ukuba ndiphoswa lidosi leyeza?
Thatha idosi oyiphosileyo ngokukhawuleza xa ukhumbula. Nangona kunjalo, ukuba sele kuza kufuneka uthathe idosi elandelayo, yitsibe idosi oyiphosileyo uze uthathe idosi elandelayo ngexesha elicwangcisiweyo. Ungaze uthathe idosi ephindwe kabini ukuze ubuyisele idosi oyiphosileyo.
Amanye amayeza anokusebenzisana ne-vitamin C
Amanye amayeza owasebenzisayo anokuchaphazela ivithamin C. Umzekelo:
- I-Deferoxamine - Iyeza elinikwa ukususa i-iron engaphezulu emzimbeni.
- Izongezo ze-iron - I-Vitamin C yonyusa ukufunxwa kwe-iron, ngoko ke ukuba uzithatha zombini, ugqirha wakho kufuneka aqaphele idosi.
Into ebalulekileyo kukuba, olu luhlu aluphelelanga. Xelela ugqirha wakho ngazo zonke iziyobisi ozisebenzisayo, kungekuphela nje ezo uzinikwe ngugqirha wakho, kodwa namayeza athengiswa ngaphandle kwemvume kagqirha, iivithamini, iimveliso zezityalo, nokuba uyatshaya okanye usela utywala.
Izinto ekufuneka ziqwalaselwe xa usebenzisa amayeza
- Ukutya okulungileyo: Khumbula, ipilisi yevithamini ayithathi indawo yokutya okunesondlo. Faka ukutya kwendalo okutyebileyo kwivithamini C ekutyeni kwakho, okufana neeorenji, iitangerines, iilayimu, iitshili zentlanzi, ibroccoli, ikhaphetshu kunye neetumato.
- Ingakumbi kubantu abanesifo seswekile: Ukuba unyangwa isifo seswekile kwaye uvavanya umchamo wakho ukuba uneswekile, xelela ugqirha wakho ukuba uthatha iidosi eziphezulu zevithamini C. Ivithamini C ngamanye amaxesha inokubangela iziphumo ezingezizo kwiimvavanyo zomchamo.
Zithini iziphumo ebezingalindelekanga ezinokubakho zeyeza?
Uninzi lwabantu alufumani ziphumo zimbi kakhulu ezivela kwi-vitamin C. Kodwa kulungile ukwazi ngeziphumo ezinokubakho.
| Uhlobo lwesiphumo esibi | Iimpawu |
|---|---|
| Iziphumo ebezingalindelekanga ezinzulu ekufuneka zixelwe kugqirha wakho ngoko nangoko | |
| Iimpendulo ze-allergy | Ukurhawuzelela kwesikhumba, ukurhawuzelela, ukudumba kobuso, imilebe, ulwimi okanye umqala. |
| Amatye ezintso | Igazi kumchamo, intlungu okanye ubunzima bokuchama, intlungu esiswini esisezantsi okanye emacaleni. |
| Iziphumo ebezingalindelekanga ezingaqhelekanga, kodwa kufuneka zixelwe kugqirha ukuba ziyaqhubeka | |
| Isisu esibuhlungu | Ukudumba, iintlungu zesisu, isicaphucaphu. |
| Urhudo | Oku kunokwenzeka ngakumbi xa uthatha iidosi eziphezulu. |
| Isitshiso sentliziyo | Ingabangelwa kukwanda kwe-asidi esiswini. |
Uligcina njani iyeza lakho ngokufanelekileyo?
- Yigcine ngokukhuselekileyo kude nabantwana .
- Gcina kubushushu begumbi (phakathi kwe-15-30 degrees Celsius), kude nobushushu obugqithisileyo kunye nokufuma. Akukhuthazwa kwigumbi lokuhlambela.
- Lahla amayeza aphelelwe lixesha ngaphandle kokuwasebenzisa.
Umyalezo Wokuya Ekhaya
- Iipilisi zevithamini C ezikhutshwa ixesha elide zinika umzimba inqanaba elizinzileyo levithamini C imini yonke.
- Ungaze uwaphule, uwatyumze, okanye uwahlafune la mapilisi. Ginya aphelele.
- Ngaphambi kokuba usebenzise eli yeza, xelela ugqirha wakho ngazo zonke iimeko zempilo onazo kunye nazo zonke ezinye iziyobisi ozisebenzisayo.
- Hlala ukhumbula ukuba ukuthatha iipilisi zeevithamini akuthathi indawo yokutya okunesondlo nokunempilo.
- Ukuba ufumana isiphumo esibi kakhulu (ukunganyamezelani, iimpawu zamatye ezintso) okanye ukrokrela ukuba ugqithisile, funa ingcebiso kagqirha ngokukhawuleza.
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