Uhlale uzwa isisho esithi, "Yidla amawolintshi amaningi futhi ngeke ugule." Lena akuyona nje indaba. Iqhawe langempela ngemuva kwalokhu yi-vitamin C. Ngakho-ke namuhla, ake sixoxe ngakho konke, kalula nje, ngalo mngane omkhulu womzimba wethu obizwa nge-vitamin C.
Kalula nje, iyini i-vitamin C?
I-Vitamin C, noma igama layo lesayensi elithi `(L-ascorbic acid)`, iyi-vitamin encibilika emanzini. Ibalulekile emizimbeni yethu. Nakuba ezinye izilwane zingenza i-vitamin C emizimbeni yazo, thina, okungukuthi, abantu, asinalo lelo khono. Ngakho-ke, kumelwe sithole i-vitamin C ekudleni esikudlayo nesikuphuzayo.
Izithelo nemifino emisha kuyingcebo yevithamini C. Ungathatha futhi izithasiselo zevithamini C uma kudingeka. Kodwa sizoxoxa ngalokho kamuva.
Kungani i-vitamin C ibaluleke kangaka emizimbeni yethu?
I-Vitamin C iyiqhawe elisiza imizimba yethu ukuthi yenze izinto eziningi.
- Isikhumba, Amathambo, Nokuphulukiswa Kwenxeba: I-Vitamin C iyadingeka ukuze kwenziwe iphrotheni ebizwa ngokuthi "i-Collagen," esiza ekwakheni izinto ezifana nesikhumba sethu, izinsini, nemithambo yegazi. Cabanga nje, uma uthola inxeba, liphola ngokushesha ngenxa yale collagen. Liphinde lisize ekugcineni amathambo ethu, amazinyo, kanye ne-cartilage ekugcineni kwamathambo ethu kuphilile.
- Kuqinisa amasosha omzimba: Amangqamuzana amhlophe egazi afana namasosha emizimbeni yethu. Uma sigula, i-vitamin C isisiza ukuthi sikhiqize amanye ala mangqamuzana amhlophe egazi futhi silwe nesifo. Okusho ukuthi, iqinisa amasosha ethu omzimba.
- Njenge-antioxidant: Kunezinhlayiya eziyingozi ezibizwa ngokuthi "ama-free radicals" alimaza amangqamuzana emizimba yethu, asigugise ngokushesha, futhi anegalelo ezifweni ezifana nomdlavuza nesifo senhliziyo. I-Vitamin C ivikela amangqamuzana ethu kulezi zinhlayiya eziyingozi.
- Ukusiza ekumunceni insimbi: I-Vitamin C isiza umzimba ukuthi umunce kangcono insimbi ekudleni esikudlayo.
Kwenzekani uma ungenawo uvithamini C owanele?
Ukuntuleka okukhulu kwevithamini C akuvamile kulezi zinsuku. Kodwa-ke, abanye abantu basengozini enkulu. Isibonelo, abantu ababhemayo, abadla ukudla okulinganiselwe kakhulu, futhi abanezimo ezithile zezokwelapha, njengomdlavuza noma isifo sezinso, bangase babe sengozini enkulu.
Ukuntuleka okukhulu kwevithamini C kungaholela esifweni esibizwa ngokuthi "i-Scurvy." Izimpawu zalokhu yilezi:
- Ukukhathala okuqhubekayo
- Ukuthukuthela nokudabuka ngaphandle kwesizathu
- Ubuhlungu obukhulu emalungeni nasemilenzeni
- Izinsini ezivuvukile nezophayo
- Amabala abomvu noma aluhlaza okwesibhakabhaka esikhumbeni
- Ukuphuka ngokushesha, noma ngabe isikhumba siphukile kancane
Yikuphi ukudla okuphezulu okunevithamini C ephezulu?
Into engcono kakhulu ongayenza ukuthola i-vitamin C yakho ekudleni kwemvelo kunokuphuza amaphilisi. Nasi uhlu lokudla okumnandi kakhulu okucebile nge-vitamin C.
| Ukudla | Okukhethekile |
|---|---|
| I-guava | Kuyiqiniso ukuthi iVithamini C iyinkosi. Igwava elilodwa liqukethe okungaphezu kwenani elinconywayo nsuku zonke leVithamini C. |
| Upelepele Wensimbi | Ikakhulukazi upelepele obomvu, unamavithamini C amaningi. Inkomishi eyodwa iqukethe ivithamini C ephindwe kabili kunewolintshi. |
| Amawolintshi | Omunye wemithombo ethandwa kakhulu yevithamini C eyaziwa yiwo wonke umuntu. I-orenji eliphakathi nendawo linikeza iningi lezidingo zansuku zonke. |
| I-broccoli | Ungamangala ukuzwa ukuthi indebe eyodwa ye-broccoli iqukethe i-vitamin C eningi njenge-orange! |
| Ama-strawberry | Inkomishi eyodwa iqukethe inani elingaphezu kwele-vitamin C elinconywayo nsuku zonke kanye namanye ama-antioxidant awusizo. |
| ikiwi | Incane kodwa igcwele izinto ezinhle. I-kiwi eyodwa inikeza ngaphezu kwengxenye yevithamini C enconywayo nsuku zonke. |
| I-Nelli, ulamula, i-orenji | Kunezinye izinto ezicebile ngevithamini C ezingatholakala kalula ezweni lakithi. |
Ezinye izinzuzo ze-vitamin C
Ingabe inethonya emakhazeni?
I-Vitamin C ayikwazi ukuvimbela umkhuhlane. Khumbula lokho. Kodwa-ke, ucwaningo lubonisa ukuthi noma ngabe uthola umkhuhlane, ukuthola i-vitamin C eyanele kunganciphisa isikhathi sawo cishe ngosuku futhi kwenze izimpawu zingabi zimbi kakhulu.
Usizo ekuvikeleni umdlavuza?
Ucwaningo oluthile lukhombisile ukuthi ukuthola i-vitamin C eningi ezithelweni nasemifino kunganciphisa ingozi yezinhlobo ezithile zomdlavuza, njengomdlavuza wamaphaphu, webele, nowe-colon. Kodwa-ke, abukho ubufakazi obucacile bokuthi ukuthatha amaphilisi e-vitamin C kunikeza lesi sivikelo.
Usizo ekuvikeleni ukubona?
Kucatshangwa ukuthi i-vitamin C, uma ihlanganiswa nezinye izakhamzimba, ingasiza ekunciphiseni ukuqhubekela phambili kokuwohloka kwe-macular okuhlobene nokuguga (i-AMD), isifo esenza amehlo abe buthaka njengoba siguga. Kodwa-ke, kudingeka ucwaningo olwengeziwe ngalokhu.
Udinga i-vitamin C engakanani ngosuku?
Inani levithamini C olidingayo ngosuku liyahlukahluka kuye ngobudala bakho nobulili bakho. Nazi izincomo ezijwayelekile.
| Iqembu lobudala | Isidingo sansuku zonke seVithamini C (mg) |
|---|---|
| Izinsana (izinyanga ezingu-7-12) | 50 mg |
| Izingane (iminyaka engu-1-8 ubudala) | 15-25 mg |
| Izingane (ezineminyaka engu-9-13 ubudala) | 45 mg |
| Indoda endala | 90 mg |
| Abesifazane abadala | 75 mg |
| Abesifazane abakhulelwe | 85 mg |
| Omama abancelisayo | 120 mg |
Okubalulekile: Uma ubhema, udinga ama-milligram angu-35 (35 mg) engeziwe nge-vitamin C ngosuku kunomuntu ovamile.
Ingabe ikhona imiphumela emibi yokuphuza i-vitamin C eningi kakhulu?
Ngokuvamile, ukudla ngokweqile i-vitamin C ekudleni akuyona inkinga enkulu, ngoba inani elingadingeki ngumzimba likhishwa emchameni.
Kodwa-ke, ukuthatha izithasiselo zevithamini C ngemithamo ephezulu (ngaphezu kuka-2000mg ngosuku) kungabangela eminye imiphumela emibi, njengokuphazamiseka kwesisu, ubuhlungu besifuba, ikhanda elibuhlungu, isifo sohudo kanye namatshe ezinso.
Futhi, amaphilisi e-vitamin C angasebenzisana neminye imithi (isib., imithi yokulwa nomdlavuza, imithi yokunciphisa igazi).
Ngakho-ke, qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokusebenzisa amaphilisi e-vitamin C, ikakhulukazi uma ukhulelwe, uncelisa, noma uthatha imithi yanoma yisiphi esinye isimo sezokwelapha (isib. isifo sezinso, isifo sesibindi, i-gout ).
Umlayezo Wokuya Nawe Ekhaya
- I-Vitamin C iyisakhi esibalulekile emizimbeni yethu, iqinisa amasosha omzimba futhi igcina isikhumba sethu siphilile.
- Indlela engcono nephephile yokuthola i-vitamin C ukufaka izithelo nemifino emisha efana ne-guava, amawolintshi, i-fish chili, kanye nomango ekudleni kwakho.
- Uma uthatha izithasiselo zevithamini C, yenza lokho kuphela ngaphansi kweseluleko sikadokotela wakho.
- Ukudla okunempilo kuyindlela engcono kakhulu yokutshala imali empilweni enempilo.
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