Vitamini C, inozivikanwawo se ascorbic acid, inhengo yemhuri yakasanganiswa nemvura ine mavitamini. Zvinotarisirwa kuwedzera kukura nekuchengetedza kwezvimwe zviviri zvemuviri wako, kusanganisira collagen, izvo zvinodiwa kuti utano hune hutano hwakanaka uye kuporesa kuporesa.
Vitamini C inobatsirawo mapfupa nemazino ako kuramba akasimba. Zvakakoshawo kuita mamwe maurotransmitter uye zveprotein metabolism.
Zvirwere zvemuviri wako zvinotsigira vitamini C nokuda kwehutano basa zvakare. Kunyanya pane bhonasi yezvinomera . Kudya zvokudya zvakagadzirwa ne vitamini C kunobatsira muviri wako kuunganidza iron yakawanda kubva pamiti yemichero yakadai sepinashi, nuts, uye mbeu.
Sangano reNational Academy of Sciences, Engineering, neMedicine, Health and Medicine Division rakatarisa kudya kwezvokudya zvinonzi intakes (DRI) yevhitamini C. Inobva pane zvinodiwa zvezuva nezuva zvehuwandu hwevanhu vane huwandu hwehutano. Kana uine mishonga yezvoutano, unofanirwa kutaura nemutarisiri wako wehutano pamusoro pezvinodiwa ne vitamini C.
Varume
1 kusvika kumakore matatu: 15 milligrams pazuva
4 kusvika kumakore 8: 25 milligrams pazuva
Makore 9 kusvika ku13: 45 milligrams pazuva
14 kusvika kumakore 18: 75 milligrams pazuva
19+ makore: 90 milligrams pazuva
Vakadzi
1 kusvika kumakore matatu: 15 milligrams pazuva
4 kusvika kumakore 8: 25 milligrams pazuva
Makore 9 kusvika ku13: 45 milligrams pazuva
14 kusvika kumakore 18: 65 milligrams pazuva
19+ makore: 75 milligrams pazuva
Vitamini C inowanikwa zvakasikwa mumichero nemiriwo , kunyanya michero yemarimu, strawberry, pepper, tomate, broccoli, uye mbatata. Vanhu vasingadyi zvibereko zvakakwana nemiriwo vari pangozi yekukura nekushaiwa.
Vitamini C Kukwana
Kushaya kweVitamine C kwenguva yakareba kunogona kukonzera chirwere, chirwere chakakomba chinorwara neanemia, ganda rinonzi hemorrhages (maronda eropa) uye gingivitis (chirwere chegum).
Hazvisi zvakakurumbira, asi zvinogona kuitika kune vanhu vane nzara kana vanodhakwa.
Vanhu vasina kuwana zvakakwana zve vitamini C zuva rega rega (makiromita anenge 75 kusvika ku90) vanogona kutambura nemumwe wematambudziko aya ehutano:
- kubuda ropa
- kupwanya nyore nyore
- kunonoka kuonda kuporesa
- nosebleeds
- kuneta
- kuora simba mumuviri wesimba
- akaoma, ganda rakanyanya
- Mvere dzakaoma dzakaparadzana
Kazhinji kudya chikafu chezvokudya zvakanyanya kushandiswa nehuwandu hwakawanda hwemichero nemiriwo zvinogona kuita kuti vitamin C isakundikana. Sezvo vitamini C isingasviki mvura, muviri wako haugadziri zvakanaka, saka inofanira kuzadzikiswa zuva rega rega.
Scurvy inogona kuitirwa kurapwa nehuwandu hwakawanda hwezvigadziriswa, asi kushaya simba kwakanyanya kunogona kugadziriswa nekuwedzera kushandiswa kwemichero nemiriwo yakazara mu vitamini C, kunyanya michero yemarimu, strawberries, mbatatisi, broccoli, tomate, uye pepper.
Vitamini C inoderedzwa kana michero nemiriwo zvitsva zvinoratidzirwa kumhepo kana kupisa, michero mitsva / yakasvibira nemiriwo ine mavitamini C akawanda kupfuura ayo akabika kana makedheni.
Vitamin C Kuwedzera
Vitamini C inorwisa antioxidant, uye yakakurudzirwa sekuwedzera kwekununurwa kwemapfudzi uye chirwere uye semamwe marapirwo emamwe marudzi ekenza.
Zvisinei, kutsvakurudza hakuna kupa uchapupu hwakakwana hwezvikurudziro. Kunyange zvazvo dzimwe dzidzo dzakaratidza kuti vanhu vane mamwe marudzi ekenza vane ropa shoma rema vitamini C kupfuura vanhu vose, hapana humwe uchapupu hwokuti kutora vitamin C kuwedzera kunoderedza ngozi yako yekenza.
Iwe unogona kunge uchinge uchinge wawedzera fomu - iwe uri nani pane kudya michero yakawanda nemiriwo - ivo vapfumi mu vitamini C, uye vane zvimwe zvinobatsira zvinowanikwa musingawaniki mune zvekudya zvinowedzera.
Asi, kana iwe uchinyatsofunga kuti unoda zvidimbu, usapedza megadosing vitamin C. Kutora mazana akawanda ekuwedzera mavitamini C kunogona kukonzera kuvhara kana zvigaro zvakasununguka.
The Institute of Medicine yakagadzira mamiriyoni 1,800 kusvika ku2 000 pazuva seyakakwirira inoremedza kudya.
Sources:
MedlinePlus.com. "Scurvy." Yakasvika musi waMarch 19, 2016. https://www.nlm.nih.gov/medlineplus/ency/article/000355.htm.
The National Academy of Sciences, Engineering uye Medicine, Health and Medicine Division. "Dheari Reference Reference Intakes Tables nekushanda." Yakasvika March 19, 2016. http://www.nationalacademy.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
National Institute of Health, Office of Dietary Supplements. "Vitamin C Chokwadi Nyaya Yevashandi Vezveutano." Yakasvika musi waMarch 19, 2016. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/.