Iningi lethu ligijimela i-vitamin C lapho kuqala umkhuhlane, akunjalo? Abanye abantu bathatha amaphilisi e-vitamin C, abanye baphuza iziphuzo ezifana nojusi we-orange, amaconsi okukhwehlela, itiye, nezinye izinto ukuze bathole i-vitamin C. Lo mkhuba ubulokhu ukhona kusukela ngawo-1970. Kodwa naphezu kokuthandwa kwawo, ochwepheshe bathi buncane kakhulu ubufakazi bokuthi i-vitamin C iyasiza ngempela ngomkhuhlane. Ngakho-ke ake siqonde ngqo ephuzwini.
Iyini le vithamini C?
Kalula nje, i-vitamin C iyi-vitamin ebalulekile egcina imizimba yethu iphilile futhi inamandla. Iphinde isebenze njenge-antioxidant enamandla, okusho ukuthi iyasiza ekuvimbeleni ukulimala kwamangqamuzana emizimbeni yethu.
I-Vitamin C isiza ukugcina amathambo, imisipha, kanye nemithambo yegazi iphilile emzimbeni wethu. Ngaphezu kwalokho, i-vitamin C ibalulekile ekwenzeni i-collagen, iphrotheni ebalulekile esikhumbeni esinempilo, kanye nokuthi umzimba umunce kahle i-iron ekudleni esikudlayo.
Singathola i-vitamin C ngokwemvelo emifinweni nasezitheloni. Sithola i-vitamin C ikakhulukazi ezithelweni ze-citrus ezifana nama-oranges, ama-tangerine, nama-lime, kanye nezithelo ezifana ne-guava, i-guava, ne-guava. Ngaphezu kwalokho, ungathola namaphilisi e-vitamin C kanye namaphilisi okuhlafunwa emakhemisi.
Ngakho-ke, i-vitamin C ayikwazi yini ukuvimbela noma ukwelapha umkhuhlane?
Lona umbuzo omkhulu kunayo yonke umuntu anayo. I-Vitamin C ibilokhu ifundwa iminyaka eminingi njengendlela yokwelapha umkhuhlane ovamile. Kodwa imiphumela ibilokhu iphikisana. Sekukonke, ochwepheshe bathi i-vitamin C ayinazo izinzuzo ezibalulekile ekuvimbeleni umkhuhlane ovamile noma ekunciphiseni izimpawu zawo.
Isibonelo, ocwaningweni olukhulu olwenziwe ngo-2007, abacwaningi bahlaziye izifundo ezingaphezu kuka-60 ezenziwe eminyakeni engama-60 edlule ukuze babone ukuthi ukuthatha ama-milligram angu-200 noma ngaphezulu e-vitamin C ngosuku kunganciphisa yini ukuvama, ubude, noma ubunzima bomkhuhlane.
Abakutholile ukuthi ukuphuza i-vitamin C ngemva komkhuhlane akunciphisi inani lezinsuku ogula ngazo noma ubunzima besifo .
Kodwa, nsuku zonke, nsuku zonkeUma umuntu eba nomkhuhlane ngesikhathi ethatha i-vitamin C, isikhathi somkhuhlane singancishiswa kancane kakhulu . Okusho ukuthi, cishe ngo-8% kubantu abadala kanye no-14% ezinganeni.
Athini ngempela la maphesenti?
Ake sikuqonde lokhu kalula.
- Umuntu omdala ovame ukuba nomkhuhlane izinsuku ezingaba ngu-12 ngonyaka, noma ngabe uphuza i-vitamin C eningi nsuku zonke unyaka wonke, kuzodingeka ahlushwe umkhuhlane izinsuku ezingaba ngu-11. Lokho kungaphansi kosuku olulodwa kuphela.
- Futhi, ingane encane egula ngamakhaza cishe izinsuku ezingu-28 ngonyaka inganciphisa lelo nani libe cishe izinsuku ezingu-24 noma ngabe iphuza i-vitamin C nsuku zonke. Lokho kuwumehluko cishe wezinsuku ezine.
Kwezinye izifundo ezingu-7, i-vitamin C njengendlela yokwelapha umkhuhlane ovamile itholakale ingasebenzi kahle kune-placebo.
| Ukusetshenziswa kweVithamini C kanye Nemiphumela | Lokho okutholakale ngokwesayensi |
|---|---|
| Thatha nsuku zonke ukuvimbela umkhuhlane | Akunciphisi ukuvama komkhuhlane kubantu abaningi. |
| Ukuthatha ngemva komkhuhlane | Akunciphisi isikhathi sesifo noma ubukhulu bezimpawu. |
| Izinzuzo zokusebenzisa njalo nsuku zonke | Uma ungenwa umkhuhlane, cishe uzophela ngosuku olulodwa noma ezimbili. (Imiphumela emibi emincane kakhulu) |
| Ukudla kwansuku zonke yilabo ababandakanyeka ekuzikhandleni ngokomzimba okunzima (isib. abagijimi be-marathon) | Kunciphisa ingozi yokubamba umkhuhlane ngo-50%. |
Ngakho-ke iyini inzuzo yabadlali?
Nansi into ekhethekile: Kutholakale ukuthi abantu abenza umsebenzi omningi womzimba, njengabagijimi be-marathon nalabo abazivocavoca kakhulu, baphuza i-vitamin C nsuku zonke, futhi ingozi yabo yokuba nomkhuhlane incishiswa ngesigamu (50%) . Kodwa lokhu akusebenzi kithi esiphila impilo evamile.
Ingabe kuphephile ukuphuza i-vitamin C? Ingabe ikhona imiphumela emibi?
Ngokuvamile, i-vitamin C oyithola ekudleni kwemvelo njengezithelo nemifino ngeke ikulimaze. Futhi, ukuthatha izithasiselo ze-vitamin C ngamanani anconywayo kuphephile kubantu abaningi.
Isilinganiso esinconywayo sansuku zonke ( RDA ) sowesilisa omdala singama-milligram angu-90, kanti kowesifazane singama-milligram angu-75.
Kodwa-ke, ukuthatha i-vitamin C eningi kakhulu kungaba yingozi. Ukuthatha ama-milligram angaphezu kuka-2,000 ngosuku kumuntu omdala kungabangela imiphumela emibi efana namatshe ezinso, isicanucanu, kanye nesifo sohudo .
Ngakho-ke, uma ucabanga ukuthatha amaphilisi e-vitamin C noma ezinye izithako zomkhuhlane, ikakhulukazi ngaphambi kokuthatha imithamo ephezulu, qiniseka ukuthi ukhuluma nodokotela wakho ukuze akunike iseluleko. Uzoncoma inketho engcono kakhulu yesimo sakho sempilo.
Umlayezo Wokuya Nawe Ekhaya
- Kumuntu ovamile, ukuthatha i-vitamin C nsuku zonke akukwazi ukuvimbela umkhuhlane.
- Ukuthatha i-vitamin C ngemva komkhuhlane akukwenzi lesi sifo siphele ngokushesha noma kunciphise izimpawu.
- Uma uqhubeka nokuphuza i-vitamin C nsuku zonke, unganciphisa isikhathi somkhuhlane wakho ngosuku olulodwa kuphela. Lokhu kuyinzuzo encane kakhulu.
- Indlela engcono kakhulu yokuthola i-vitamin C ukudla izithelo nemifino yemvelo efana nama-orange, ama-guava, kanye nama-mango.
- Njalo xhumana nodokotela wakho ngaphambi kokuthatha izithasiselo zevithamini C, ikakhulukazi ngemithamo ephezulu. Imithamo ephezulu ingabangela imiphumela emibi.
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