Okuqukethwe
Sijwayele ukucabanga ukuthi uvithamini C uqinisa ukuzivikela komzimba futhi ubaluleke kakhulu phakathi nenkathi yamagciwane adlangile namagciwane. Futhi asicabangi ngempela mayelana nendlela yokwenza lesi sakhi emzimbeni wethu.
UVitamin C unezinto eziningi ezizuzisa kakhulu kunokumane asivikele ekuhlaselweni yisifo. Kokubili i-antioxidant, kanye ne-regulator of metabolism, kanye nesiqinisekiso sokugcina intsha yethu, isusa ubuthi nokunye okuningi.
UVitamin C ubhujiswa ukushisa, ukukhanya nentuthu. Ngakho-ke, into ebaluleke kakhulu ukungagcini ukudla okuqukethe uvithamini C oxetshiwe noma osikiwe isikhathi eside - kufanele kudliwe ngokushesha noma kufakwe esitsheni. Futhi, khipha ukudla okunjalo ngokushesha.
Ngakho-ke, yini uvithamini C okwaziyo ukungena emzimbeni wakho:
- Ungathathi hlangothi ama-radicals amahhala akhiwa emzimbeni futhi avuse ukuqala komdlavuza.
- Khulisa i-collagen protein synthesis, ivumela ithambo, izicubu ezihlanganayo ukuthi zikhule, uqwanga namazinyo kukhule futhi kwakheke kahle ezinganeni.
- Isiza ukumunca insimbi.
- Ihlanganyela ezinqubweni ze-hematopoiesis futhi, ngokujwayelekile, ijwayele ukusebenza kwemithambo yegazi.
- Kwenza inqubo yokuqinisa amanxeba iphumelele, ikhuthaza ukuvuselelwa kwesikhumba.
- I-Vitamin C ibandakanyeka ekwakhiweni kwamahomoni amaningana.
Ungathatha uvithamini C ongakanani ngosuku
Ezinganeni, umthamo wansuku zonke kavithamini C ungama-35-45 mg, wentsha - 50-60 mg. Abantu abadala bangasebenzisa futhi ama-60 mg kavithamini C ngosuku, kepha abesifazane abakhulelwe kufanele basikhulise lesi sibalo sibe ngu-100 mg.
Imiphumela eyinhloko yokuntuleka kwevithamini C emzimbeni ukwehla kokuzivikela komzimba, ukungagayeki kahle kokudla, i-anemia nokopha izinsini. I-Vitamin C imunca kangcono uma ihlanganiswe ne-calcium ne-magnesium.
Imithombo kaVithamini C
Kukhona i-ascorbic acid eningi ku-kiwi, i-rose okhalweni, upelepele obomvu, izithelo ezisawolintshi, ama-currants amnyama, u-anyanisi, utamatisi, imifino enamahlamvu (ulethisi, iklabishi, i-broccoli, amahlumela aseBrussels, ukholifulawa, njll.), isibindi, izinso, amazambane.
Ukulimala kukavithamini C
Lapho uvithamini C usetshenziswa kakhulu, ukungezwani komzimba kungavela - ukulunywa nokuqubuka esikhunjeni. Nge-gastritis nezilonda, le vithamini ngobuningi bayo ingaba yingozi - ibangela ukuthuthuka kwezimo. Futhi kumuntu ophilile, ukweqisa ngokweqile kwe-ascorbic acid kungadala ukugaya isisu, isifo sohudo, ubuhlungu besisu kanye namajaqamba emisipha.