Vitamini C

Vitamini C ndi vitamini wosungunuka m'madzi. Ndizofunikira pakukula bwino ndikukula.

Mavitamini osungunuka m'madzi amasungunuka m'madzi. Mavitamini otsala amatuluka m'thupi kudzera mkodzo. Ngakhale kuti thupi limasunga mavitamini ochepa, amayenera kumwa nthawi ndi nthawi kuti apewe kuchepa kwa thupi.

Vitamini C amafunikira pakukula ndi kukonza minyewa mthupi lanu lonse. Amagwiritsidwa ntchito:

• Pangani mapuloteni ofunikira omwe amagwiritsidwa ntchito popanga khungu, tendon, ligaments, ndi mitsempha yamagazi
• Chiritsani mabala ndikupanga zilonda zipsera
• Konzani ndi kusunga khungu, mafupa, ndi mano
• Kuthandizira kuyamwa kwa chitsulo

Vitamini C ndi amodzi mwamankhwala ambiri ophera antioxidant. Antioxidants ndi michere yomwe imalepheretsa kuwonongeka komwe kumachitika chifukwa cha kusintha kwaulere kwaulere.

• Zopanda malire zimapangidwa thupi lanu likamaphwanya chakudya kapena mukakumana ndi utsi wa fodya kapena poizoniyu.
• Kukula kwa zopitilira muyeso kwakanthawi ndizomwe zimayambitsa ukalamba.
• Otsutsa aulere atha kutenga nawo mbali khansa, matenda amtima, komanso mikhalidwe yonga nyamakazi.

Thupi silimatha kupanga vitamini C lokha. Silisunga vitamini C. Chifukwa chake ndikofunikira kuti muphatikize zakudya zambiri za vitamini C pazakudya zanu za tsiku ndi tsiku.

Kwazaka zambiri, vitamini C yakhala njira yotchuka panyumba yochizira chimfine.

• Kafukufuku akuwonetsa kuti kwa anthu ambiri, zowonjezera mavitamini C kapena zakudya zowonjezera mavitamini C sizimachepetsa chiopsezo chotenga chimfine.
• Komabe, anthu omwe amamwa mavitamini C pafupipafupi amatha kukhala ndi chimfine chofupikirapo kapena zizindikilo zowopsa.
• Kutenga vitamini C chowonjezera pambuyo pa chimfine sikuwoneka ngati kothandiza.

Zipatso zonse ndi ndiwo zamasamba zonse zili ndi vitamini C.

Zipatso zokhala ndi vitamini C wapamwamba kwambiri ndi monga:

• Kantalupu
• Zipatso za zipatso ndi timadziti, monga lalanje ndi mphesa
• Zipatso za Kiwi
• mango
• Papaya
• Chinanazi
• Strawberries, raspberries, blueberries, ndi cranberries
• Chivwende

Masamba omwe ali ndi vitamini C wapamwamba kwambiri ndi awa:

• Broccoli, Brussels amamera, ndi kolifulawa
• Tsabola wobiriwira wobiriwira
• Sipinachi, kabichi, masamba a mpiru, ndi masamba ena obiriwira
• Mbatata zokoma ndi zoyera
• Tomato ndi madzi a phwetekere
• Sikwashi yachisanu

Maphala ena ndi zakudya zina ndi zakumwa zimalimbikitsidwa ndi vitamini C. Kulimbitsa zikutanthauza kuti vitamini kapena mchere wawonjezeredwa pachakudyacho. Chongani zolemba za mankhwala kuti muwone kuchuluka kwa vitamini C mumalonda.

Kuphika kwa zakudya zokhala ndi mavitamini C kapena kuzisunga kwakanthawi kochepa kumatha kuchepetsa mavitamini C. Kusungunula ndi kuyatsa zakudya zowonjezera mavitamini C kumachepetsa kuphika komwe kumawonongeka. Zakudya zabwino kwambiri za vitamini C ndizopanda zipatso kapena ndiwo zamasamba zosaphika kapena zosaphika. Kuwonetsera kuwala kungathandizenso kuchepetsa vitamini C. Sankhani madzi a lalanje omwe amagulitsidwa mu katoni m'malo mwa botolo loyera.

Zotsatira zoyipa zochokera ku vitamini C wambiri ndizosowa kwambiri, chifukwa thupi silingasunge vitamini. Komabe, kuchuluka kwakukulu kuposa 2,000 mg / tsiku sikuvomerezeka. Mlingo waukuluwu ukhoza kubweretsa m'mimba kukhumudwa ndi kutsegula m'mimba. Mlingo waukulu wa vitamini C wowonjezera sulimbikitsidwa panthawi yapakati. Zitha kubweretsa kuchepa kwa vitamini C mwa mwana akabereka.

Vitamini C wocheperako amatha kuyambitsa zizindikilo zakusowa, kuphatikiza:

• Kuchepa kwa magazi m'thupi
• Kutuluka magazi m'kamwa
• Kuchepetsa mphamvu yolimbana ndi matenda
• Kuchepetsa kuchepa kwa mabala
• Tsitsi louma ndi logawanika
• Kuvulaza kosavuta
• Gingivitis (kutupa kwa m'kamwa)
• Kutulutsa magazi m'mphuno
• Kulemera kotheka chifukwa cha kuchepa kwa kagayidwe kake
• Woyipa, wouma, khungu lakhungu
• Mafupa otupa komanso opweteka
• Enamel wofooka mano

Kulephera kwakukulu kwa vitamini C kumatchedwa scurvy. Izi zimakhudza makamaka achikulire, achikulire omwe alibe chakudya chokwanira.

Recommended Dietary Allowance (RDA) yama mavitamini imawonetsera kuchuluka kwa mavitamini omwe anthu ambiri amafunikira tsiku lililonse. RDA ya mavitamini itha kugwiritsidwa ntchito ngati zolinga za munthu aliyense.

Momwe mavitamini ambiri amafunikira amatengera zaka zanu komanso kugonana. Zinthu zina, monga kutenga pakati ndi matenda, ndizofunikanso.

Njira yabwino yopezera mavitamini ofunikira tsiku lililonse, kuphatikiza vitamini C, ndikudya chakudya chamagulu omwe mumakhala zakudya zosiyanasiyana.

Kutenga Zakudya Zakudya pa vitamini C:

Makanda

• Miyezi 0 mpaka 6: 40 * milligrams / tsiku (mg / tsiku)
• Miyezi 7 mpaka 12: 50 * mg / tsiku

Kudyetsa Kokwanira (AI)

Ana

• 1 mpaka 3 zaka: 15 mg / tsiku
• Zaka 4 mpaka 8: 25 mg / tsiku
• Zaka 9 mpaka 13: 45 mg / tsiku

Achinyamata

• Atsikana azaka 14 mpaka 18: 65 mg / tsiku
• Achinyamata apakati: 80 mg / tsiku
• Achinyamata oyamwitsa: 115 mg / tsiku
• Anyamata 14 mpaka zaka 18: 75 mg / tsiku

Akuluakulu

• Amuna azaka 19 kapena kupitirira: 90 mg / tsiku
• Amayi azaka 19 azaka zakubadwa: 75 mg / tsiku
• Amayi apakati: 85 mg / tsiku
• Amayi oyamwitsa: 120 mg / tsiku

Osuta fodya kapena omwe amakhala akusuta fodya azaka zilizonse ayenera kuwonjezera kuchuluka kwa vitamini C tsiku ndi tsiku 35 mg patsiku.

Amayi omwe ali ndi pakati kapena akuyamwitsa komanso omwe amasuta amafunika vitamini C wambiri. Funsani omwe akukuthandizani zaumoyo kuti ndi angati omwe angakuthandizeni.

Ascorbic asidi; Dehydroascorbic acid

• Vitamini C amapindula
• Vuto la Vitamini C
• Gwero la Vitamini C

Mason JB. Mavitamini, kufufuza mchere, ndi micronutrients ena. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. Wolemba 25. Philadelphia, PA: Elsevier Saunders; 2016: chap 218.

Salwen MJ. Mavitamini ndi kufufuza zinthu. Mu: McPherson RA, Pincus MR, olemba., Eds. Henry's Clinical Diagnosis and Management by Laboratory Methods. Wachitatu. St Louis, MO: Elsevier; 2017: mutu 26.