Kodi Muyenera Kutenga Vitamini C Wotani?

Zamkati

• Kodi chakudya cholimbikitsidwa ndi chiyani?
• Mungapindule ndi zina
• Malo abwino opezera chakudya
• Zakudya zabwino kwambiri za vitamini C
• Kodi mungatenge zambiri?
• Mfundo yofunika

Vitamini C ndimadzi osungunuka m'madzi okhala ndi ntchito zambiri zofunika mthupi lanu.

Zimathandiza kulimbitsa chitetezo cha mthupi lanu, kuthandizira kupanga ma collagen ndi machiritso a zilonda, ndipo imakhala ngati antioxidant yoteteza maselo anu kuti asawonongeke kwambiri (1,,,,,,).

Vitamini C amadziwikanso kuti L-ascorbic acid, kapena ascorbic acid.

Mosiyana ndi nyama zina, anthu sangathe kupanga vitamini C mwa iwo okha. Chifukwa chake, muyenera kulandira zokwanira kuchokera kuzakudya kapena zowonjezera kuti mukhale ndi thanzi labwino (8,).

Nkhaniyi ikufotokoza kuchuluka kwa vitamini C kuti mukhale ndi thanzi labwino.

Kodi chakudya cholimbikitsidwa ndi chiyani?

Institute of Medicine (IOM) yakhazikitsa njira zolozera zamagulu azakudya, kuphatikiza vitamini C.

Gulu limodzi lamalangizo limadziwika kuti Recommended Dietary Allowance (RDA) ndipo limaganizira kuchuluka kwa zakudya zamasiku onse kuchokera kuzakudya ndi zowonjezera.

Malangizo a RDA okhudzana ndi jenda komanso zaka ayenera kukwaniritsa zosowa za 97-98% za anthu athanzi ().

Nawa ma RDA a vitamini C (11):

Kuphatikiza pa malingaliro a RDA a vitamini C, Food and Drug Administration (FDA) yaperekanso lingaliro la Daily Value (DV).

DV idapangidwa kuti izikhala chakudya ndi zina zowonjezera. Zimakuthandizani kudziwa kuchuluka kwa michere pakudya kamodzi, poyerekeza ndi zofunikira za tsiku ndi tsiku. Pamakalata azakudya, izi zimawonetsedwa ngati% DV (12).

Pakadali pano, DV yolimbikitsidwa ya vitamini C ya akulu ndi ana azaka 4 ndi kupitilira apo ndi 60 mg mosatengera kuti ndi amuna kapena akazi. Komabe, mu Januware 2020, izi zidzawonjezeka mpaka 90 mg (8).

RDA ya Vitamini C imakhala pakati pa 15-75 mg ya ana, 75 mg ya akazi achikulire, 90 mg ya amuna akulu, ndi 85-120 mg ya azimayi omwe ali ndi pakati kapena akuyamwitsa.

Mungapindule ndi zina

Vitamini C ndichofunikira paumoyo wathu wonse komanso thanzi, ndipo michere imatha kupindulitsanso zinthu zina.

Vitamini imathandizira makamaka chitetezo cha mthupi, chifukwa imathandizira chitetezo cha mthupi lanu ().

M'malo mwake, mavitamini C amathandizira kupewetsa matenda, pomwe kusowa kwa vitamini kumawoneka kuti kukupangitsani kutenga matenda (,,.)

Mwachitsanzo, kafukufuku wina akuwonetsa kuti ngakhale kudya mavitamini C pafupipafupi sikungakulepheretseni kuti muzitha kuzizira, kumatha kuchepetsa nthawi yayitali kapena kuzizira kwa kuzizira ().

Kuwunikanso maphunziro a 31 apeza kuti kumwa 1-2 magalamu a vitamini C tsiku lililonse kumachepetsa kuzizira ndi 18% mwa ana ndi 8% mwa akulu ().

Kuphatikiza apo, amadziwika kuti vitamini C imawonjezera kuyamwa kwachitsulo. Chifukwa chake, anthu omwe ali ndi vuto lachitsulo amatha kupindula ndi kuwonjezera kuchuluka kwa mavitamini C (,)

Kupeza magalamu 1-2 a vitamini C patsiku kumachepetsa nthawi yazizindikiro komanso kumalimbitsa chitetezo chamthupi. Zingathandizenso kupewa kuchepa kwa magazi m'thupi.

Malo abwino opezera chakudya

Nthawi zambiri, magwero abwino a vitamini C ndi zipatso ndi ndiwo zamasamba.

Ndikofunika kuzindikira kuti vitamini C mu chakudya zimawonongeka mosavuta ndi kutentha, koma popeza magwero ambiri azinthu zopatsa thanzi ndi zipatso ndi ndiwo zamasamba, kungodya zina mwa zakudya zosaphika ndi njira yosavuta yolowera.

Mwachitsanzo, 1/2-chikho (75-gramu) yotumiza tsabola wofiira wobiriwira amapereka 158% ya RDA yoyikidwa ndi IOM (8).

Gome ili m'munsi likuwonetsa mavitamini C ndi zopereka zake ku Daily Value (DV) pazinthu zabwino kwambiri za chakudya (8).

Gome ili limakhazikitsidwa ndi malingaliro aposachedwa a 60-mg, koma popeza chakudya chilichonse chopatsa 20% kapena kuposa DV ya vitamini C chimawoneka kuti ndiye gwero lalikulu, zakudya zambirizi zimakhalabe zofunikira pambuyo poti malingaliro a DV asinthidwe kukhala 90 mg mu Januware 2020 (8).

Zakudya zambiri za vitamini C zikuphatikizapo:

Zakudya zabwino kwambiri za vitamini C ndi zipatso ndi ndiwo zamasamba. Chakudyacho chimawonongeka mosavuta ndi kutentha, motero kudya zakudya zosaphika kumatha kukulitsa michere yanu.

Zakudya zabwino kwambiri za vitamini C

Pofunafuna chowonjezera cha vitamini C, mutha kuwona michereyo m'njira zosiyanasiyana (8):

• asidi ascorbic
• ascorbates amchere, monga ascorbate ya sodium ndi calcium ascorbate
• ascorbic acid ndi bioflavonoids

Kusankha chowonjezera ndi ascorbic acid nthawi zambiri ndi chisankho chabwino, chifukwa chimakhala ndi bioavailability, kutanthauza kuti thupi lanu limayamwa mosavuta (8,,,).

Kuphatikiza apo, popeza ma multivitamini ambiri amakhala ndi ascorbic acid, kusankha ma multivitamin sikuti kumangolimbikitsa kudya kwa vitamini C komanso kudya zakudya zina.

Kuonetsetsa kuti mukulandira mavitamini C okwanira kuchokera pachowonjezera chomwe mwasankha, yang'anani chowonjezera chomwe chimapereka pakati pa 45-120 mg wa mavitaminiwa kutengera zaka zanu komanso kugonana.

Vitamini C zowonjezera zimabwera m'njira zosiyanasiyana. Sankhani chowonjezera ndi ascorbic acid kuti thupi lanu lizitha kuyamwa michere.

Kodi mungatenge zambiri?

Ngakhale vitamini C imakhala ndi chiwopsezo chochepa cha poizoni mwa anthu athanzi, kuwamwa kwambiri kumatha kuyambitsa zovuta zina m'mimba, kuphatikiza kukokana, nseru, ndi kutsekula m'mimba (11,).

Kuphatikiza apo, popeza kuchuluka kwa vitamini C kumawonjezera kuyamwa kwa thupi kwa chitsulo chosagwiritsa ntchito heme, kudya vitamini C wambiri kumatha kubweretsa mavuto kwa anthu omwe ali ndi hemochromatosis, vuto lomwe thupi limasunga chitsulo chochuluka (,,,).

Chifukwa cha zovuta zomwe zingachitike chifukwa cha vitamini C wambiri, IOM yakhazikitsa mavitamini Otsatirawa (UL) otsatirawa (11):

Pofuna kupewa zovuta zam'mimba, sungani mavitamini C anu mkati mwa ma UL omwe akhazikitsidwa ndi IOM. Anthu omwe ali ndi hemochromatosis ayenera kukhala osamala kwambiri akamamwa zowonjezera mavitamini C.

Mfundo yofunika

Vitamini C ndi mavitamini osungunuka ndi madzi komanso antioxidant yofunikira yomwe imagwira ntchito zambiri mthupi lanu. Imathandizira kupoletsa kwa zilonda, kapangidwe ka collagen, ndi chitetezo chamthupi.

RDA ya vitamini C ndi 45-120 mg kutengera msinkhu wanu komanso kugonana.

Vitamini C zowonjezerapo ziyenera kukumana ndi RDA ndikukhala bwino pansi pa UL - 400 ya ana aang'ono, 1,200 mg ya ana azaka zapakati pa 9-13, 1,800 mg ya achinyamata, ndi 2,000 mg ya akulu.

Kugwiritsa ntchito zipatso ndi ndiwo zamasamba zomwe zili ndi vitamini C zimathandizanso kuti mukhale ndi thanzi labwino.