Uninzi lwethu luzama ukufumana i-vitamin C xa luqala nje ukuba nomkhuhlane, akunjalo? Abanye abantu basela iipilisi ze-vitamin C, abanye basela iziselo ezifana nejusi yeorenji, amathontsi okukhwehlela, iti, nezinye izinto ukuze bafumane i-vitamin C. Lo mkhwa ubukho ukususela ngeminyaka yoo-1970. Kodwa nangona uthandwa kakhulu, iingcali zithi akukho bungqina buncinci bokungqina ukuba i-vitamin C inceda ngokwenene kwimikhuhlane. Ngoko masingene ngqo kwingongoma.
Yintoni le vithamini C?
Ngamafutshane, ivithamin C yivithamin ebalulekileyo egcina imizimba yethu isempilweni kwaye yomelele. Ikwasebenza njenge-antioxidant enamandla, oko kuthetha ukuba inceda ekuthinteleni umonakalo kwiiseli emizimbeni yethu.
I-Vitamin C inceda ukugcina amathambo, izihlunu kunye nemithambo yegazi iphilile emzimbeni wethu. Ukongeza, i-vitamin C ibalulekile ekwenzeni i-collagen, iproteni ebalulekileyo kulusu olusempilweni, kwaye ukuze umzimba ukwazi ukufunxa i-iron ngokufanelekileyo ekutyeni esikutyayo.
Ngokwendalo singafumana ivithamin C kwimifuno nakwiziqhamo. Sifumana ivithamin C ngakumbi kwiziqhamo zecitrus ezifana neeorenji, iitangerines, kunye neelayimu, kunye neziqhamo ezifana neguava, iguava, kunye neguava. Ukongeza, ungafumana neepilisi zevithamin C kunye neepilisi ezihlafunwayo kwiikhemesti.
Ngoko ke, ngaba ivithamin C ayinakuthintela okanye iphilise umkhuhlane?
Lo ngumbuzo omkhulu wonke umntu anawo. I-Vitamin C ibisoloko ifundwa njengonyango lomkhuhlane oqhelekileyo kangangeminyaka. Kodwa iziphumo beziphikisana. Ngokubanzi, iingcali zithi i-vitamin C ayinayo inzuzo ibalulekileyo ekuthinteleni umkhuhlane oqhelekileyo okanye ekunciphiseni iimpawu zawo.
Umzekelo, kuphando olukhulu olwenziwe ngo-2007, abaphandi bahlalutye izifundo ezingaphezu kwama-60 ezenziwe kwiminyaka engama-60 edlulileyo ukuze babone ukuba ukuthatha ii-200 milligrams okanye ngaphezulu zevithamini C ngosuku kunokunciphisa na ukuphindaphindeka, ubude, okanye ubukhali bomkhuhlane.
Oko bakufumanisayo kukuba ukuthatha i-vitamin C emva komkhuhlane akunciphisi inani leentsuku ogula ngazo okanye ubunzima besifo .
Kodwa, yonke imihla, yonke imihlaUkuba umntu ufumana umkhuhlane ngelixa esela i-vitamin C, ixesha lomkhuhlane linokuncipha kancinci . Oko kukuthi, malunga ne-8% kubantu abadala kunye ne-14% kubantwana.
Zithini ngokwenene ezi pesenti?
Masiyiqonde le nto ngokulula.
- Umntu omdala odla ngokuba nomkhuhlane kangangeentsuku ezili-12 ngonyaka, nokuba uthatha i-vitamin C eninzi yonke imihla unyaka wonke, kuya kufuneka ahlupheke ngumkhuhlane kangangeentsuku ezili-11. Oko kungaphantsi kosuku olunye kuphela.
- Kwakhona, umntwana omncinci oguliswa ngumkhuhlane malunga neentsuku ezingama-28 ngonyaka unokunciphisa elo nani liye kwiintsuku ezingama-24 nokuba uthatha ivithamin C yonke imihla. Loo mahluko umalunga neentsuku ezine.
Kwezinye izifundo ezisi-7, ivithamin C njengonyango lomkhuhlane oqhelekileyo ifunyenwe ingasebenzi kakuhle kune-placebo.
| Ukusetyenziswa kweVithamin C kunye neziphumo | Okufunyenweyo ngokwesayensi |
|---|---|
| Yithathe yonke imihla ukuze uthintele umkhuhlane | Ayinciphisi ukuxhaphaka komkhuhlane kubantu abaninzi. |
| Ukuthatha emva komkhuhlane | Ayinciphisi ixesha lesifo okanye ubukhali beempawu. |
| Iingenelo zokusebenzisa imihla ngemihla rhoqo | Ukuba ungenwe ngumkhuhlane, mhlawumbi uza kuphela emva kosuku okanye ezimbini. (Iziphumo ebezingalindelekanga ezincinci kakhulu) |
| Ukutya kwemihla ngemihla kwabo benza umthambo onzima (umz. abagijimi bemarathon) | Inciphisa umngcipheko wokuba nomkhuhlane ngama-50%. |
Ngoko ke yintoni inzuzo kubadlali?
Nantsi into ekhethekileyo: Kufunyenwe ukuba abantu abenza umthambo omninzi, njengabagijimi be-marathon kunye nabo baqhelisela umthambo kakhulu, bathatha i-vitamin C yonke imihla, kwaye umngcipheko wabo wokuba nomkhuhlane uncitshiswa ngesiqingatha (50%) . Kodwa oku akusebenzi kuthi bantu baphila ubomi obuqhelekileyo.
Ingaba kukhuselekile ukuthatha ivithamin C? Ngaba kukho naziphi na iziphumo ebezingalindelekanga?
Ngokubanzi, ivithamin C oyifumanayo ekutyeni kwendalo okufana neziqhamo nemifuno ayizukukwenzakalisa. Kwakhona, ukuthatha izongezo zevithamin C ngobuninzi obucetyiswayo kukhuselekile kubantu abaninzi.
Isibonelelo semihla ngemihla ( RDA ) esicetyiswayo kwindoda endala yi-90 milligrams, kwaye kumfazi yi-75 milligrams.
Nangona kunjalo, ukuthatha i-vitamin C eninzi kunokuba yingozi. Ukuthatha ngaphezulu kwe-2,000 milligrams ngosuku kumntu omdala kunokubangela iziphumo ebezingalindelekanga ezifana namatye ezintso, isicaphucaphu, kunye norhudo .
Ngoko ke, ukuba ucinga ngokuthatha iipilisi zevithamini C okanye ezinye izongezo zomkhuhlane, ingakumbi ngaphambi kokuba uthathe iidosi eziphezulu, qiniseka ukuba uthetha nogqirha wakho ukuze akucebise. Uza kucebisa eyona ndlela ifanelekileyo yempilo yakho.
Umyalezo Wokuya Ekhaya
- Kumntu oqhelekileyo, ukuthatha ivithamin C yonke imihla akunakukuthintela umkhuhlane.
- Ukusela ivithamin C emva kokuba umkhuhlane akusenzi ukuba isifo siphele ngokukhawuleza okanye kunciphise iimpawu.
- Ukuba uqhubeka nokusela i-vitamin C yonke imihla, unganciphisa ixesha lomkhuhlane wakho ngosuku olunye. Le yinzuzo encinci kakhulu.
- Eyona ndlela ilungileyo yokufumana ivithamin C kukutya iziqhamo nemifuno yendalo efana neeorenji, iiguava kunye neemango.
- Soloko uqhagamshelana nogqirha wakho ngaphambi kokuba uthathe izongezo zevithamini C, ingakumbi xa usebenzisa iidosi eziphezulu. Iidosi eziphezulu zinokubangela iziphumo ebezingalindelekanga.
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