Txais tos rau peb cov lus qhia dav dav ntawm kev noj txhua hnub vitamin C! Hauv tsab xov xwm no, peb yuav delve rau hauv cov ncauj lus ntawm kev noj cov vitamin C thiab muab rau koj nrog txhua cov ntaub ntawv tseem ceeb uas koj xav paub. Raws li cov thawj coj hauv kev noj zaub mov zoo, peb lub hom phiaj yuav xa cov lus pom tseeb tshaj plaws thiab niaj hnub los pab koj txiav txim siab txog koj txoj kev noj qab haus huv. Yog li, cia peb tshawb nrhiav qhov pom zoo niaj hnub noj cov vitamin C thiab nws cov txiaj ntsig ntau yam rau koj txoj kev noj qab haus huv.
Nkag siab txog Vitamin C
Vitamin C, tseem hu ua ascorbic acid, yog cov khoom noj tseem ceeb uas ua lub luag haujlwm tseem ceeb hauv kev txhawb nqa tag nrho kev noj qab haus huv thiab kev noj qab haus huv. Nws yog ib qho tseem ceeb vitamin, txhais tau hais tias peb lub cev tsis tuaj yeem tsim nws ib txwm muaj, thiab yog li ntawd, peb yuav tsum tau txais nws los ntawm lwm qhov chaw xws li zaub mov thiab tshuaj ntxiv. Vitamin C muaj npe nrov rau nws cov khoom muaj zog antioxidant, uas pab tiv thaiv peb lub hlwb los ntawm kev puas tsuaj oxidative los ntawm cov teeb meem dawb radicals.
Qhov tseem ceeb ntawm vitamin C
Boosting Immune Function
Ib qho ntawm cov txiaj ntsig tseem ceeb ntawm vitamin C yog nws lub peev xwm los ntxiv dag zog rau lub cev. Nws pab tsim cov qe ntshav dawb, uas yog qhov tseem ceeb rau kev tawm tsam cov kab mob thiab kab mob. Kev noj cov vitamin C tsis tu ncua tuaj yeem pab txo lub sijhawm thiab mob hnyav xws li mob khaub thuas thiab mob khaub thuas.
Collagen Synthesis thiab tawv nqaij noj qab haus huv
Vitamin C ua lub luag haujlwm tseem ceeb hauv kev sib txuas ntawm collagen, cov protein uas tsim lub hauv paus ntawm peb cov tawv nqaij, leeg, ligaments, thiab cov hlab ntsha. Kev tsim nyog ntawm cov vitamin C txhawb kev noj qab haus huv ntawm daim tawv nqaij los ntawm kev txhawb kev tsim cov collagen, uas ua rau cov tawv nqaij elasticity, firmness, thiab cov hluas.
Antioxidant tiv thaiv
Raws li tau hais ua ntej, vitamin C yog lub zog antioxidant uas tshem tawm cov teeb meem dawb radicals hauv lub cev. Los ntawm neutralizing cov dawb radicals, vitamin C pab tiv thaiv peb lub hlwb los ntawm oxidative kev nyuaj siab, txo cov kev pheej hmoo ntawm cov kab mob xws li mob plawv, mob cancer, thiab mob caj dab.
Hlau Absorption
Vitamin C txhim khu kev nqus ntawm cov hlau tsis muaj heme, hom hlau pom hauv cov khoom noj xws li spinach, lentils, thiab taum. Xws li cov khoom noj muaj vitamin C lossis cov tshuaj ntxiv hauv koj cov pluas noj tuaj yeem txhim kho kev nqus hlau, pab tiv thaiv cov hlau tsis muaj zog anemia.
Pom zoo noj txhua hnub ntawm vitamin C
Kev pom zoo noj txhua hnub ntawm vitamin C txawv nyob ntawm seb muaj pes tsawg leeg xws li hnub nyoog, poj niam txiv neej, thiab kev noj qab haus huv tag nrho. Cov hauv qab no yog cov lus qhia dav dav muab los ntawm cov koom haum noj qab haus huv muaj koob npe:
Cov neeg laus: Qhov nruab nrab pom zoo noj txhua hnub rau cov txiv neej thiab poj niam laus yog nyob ib ncig ntawm 75 txog 90 milligrams (mg). Txawm li cas los xij, qee yam mob xws li cev xeeb tub, pub niam mis, haus luam yeeb, thiab mob tuaj yeem ua pov thawj ntau dua.
Cov me nyuam: Cov khoom noj txhua hnub vitamin C rau cov menyuam yaus qis dua cov neeg laus. Rau cov menyuam yaus hnub nyoog 1-3 xyoos, qhov pom zoo yog 15 mg, thaum cov menyuam yaus hnub nyoog 4-8 xyoo yuav tsum tsom rau 25 mg ib hnub. Cov tub ntxhais hluas hnub nyoog 9-13 xyoos tuaj yeem ua raws li cov neeg laus cov lus qhia.
Seniors: Thaum peb muaj hnub nyoog, peb cov khoom noj khoom haus hloov pauv. Cov neeg laus yuav tsum tsom rau kev noj txhua hnub ntawm kwv yees li 100-120 mg ntawm vitamin C los txhawb lawv lub cev tiv thaiv kab mob thiab kev noj qab haus huv tag nrho.
Nws yog ib qho tseem ceeb kom nco ntsoov tias cov lus pom zoo no ua raws li cov lus qhia dav dav. Rau cov lus qhia tus kheej, nws yog qhov zoo tshaj plaws los sab laj nrog tus kws kho mob uas tuaj yeem ntsuas koj cov kev xav tau tshwj xeeb thiab muab cov lus pom zoo.
Khoom noj khoom haus qhov chaw ntawm vitamin C
Thaum cov tshuaj ntxiv tuaj yeem yog txoj hauv kev yooj yim kom ua tau raws li koj cov kev xav tau vitamin C txhua hnub, nws ib txwm muaj txiaj ntsig kom tau txais cov as-ham los ntawm tag nrho cov zaub mov thaum twg ua tau. Nov yog qee qhov khoom noj zoo tshaj plaws ntawm vitamin C:
Citrus Fruits: Txiv kab ntxwv, txiv qaub, txiv kab ntxwv, thiab tangerines muaj npe nrov rau lawv cov ntsiab lus vitamin C.
Berries: Strawberries, blueberries, raspberries, thiab blackberries tsis tsuas yog qab tab sis kuj nplua nuj nyob rau hauv vitamin C.
Kiwi: Cov txiv hmab txiv ntoo no tau ntim nrog cov vitamin C thiab lwm yam khoom noj tseem ceeb.
Tswb Peppers: Liab, daj, thiab ntsuab tswb kua txob yog cov yeeb yuj qhov chaw ntawm vitamin C.
Leafy Greens: Spinach, kale, thiab Swiss chard tsis tsuas yog nplua nuj nyob rau hauv hlau tab sis kuj tseem muaj cov txiaj ntsig ntawm vitamin C.
Txiv lws suav: Cov txiv hmab txiv ntoo no muaj ntau yam (feem ntau yuam kev li zaub) yog qhov zoo ntawm vitamin C.
Koj puas tuaj yeem noj ntau vitamin C?
Thaum cov vitamin C feem ntau muaj kev nyab xeeb thiab ua tau zoo, kev siv tshuaj ntau dhau tuaj yeem ua rau muaj teeb meem digestive xws li raws plab, xeev siab, thiab mob plab. Qhov siab tshaj ntawm kev noj cov vitamin C rau cov neeg laus yog teem rau ntawm 2,000 mg ib hnub twg. Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov txog koj cov vitamin C tag nrho, tshwj xeeb tshaj yog tias koj noj cov tshuaj ntxiv ntxiv kom tau txais los ntawm cov khoom noj.
Xaus
Hauv kev xaus, vitamin C yog ib qho tseem ceeb ntawm cov khoom noj uas muaj txiaj ntsig zoo rau kev noj qab haus huv, xws li kev txhawb nqa kev tiv thaiv kab mob mus rau kev txhawb nqa cov tawv nqaij noj qab haus huv thiab tiv thaiv kab mob ntev. Kev pom zoo noj txhua hnub ntawm cov vitamin C txawv raws li tus neeg mob, thiab nws yog ib qho tseem ceeb kom sab laj nrog tus kws kho mob rau cov lus qhia ntawm tus kheej.
Nco ntsoov muab cov khoom noj uas muaj vitamin C nplua nuj rau hauv koj cov khoom noj txhua hnub thiab, yog tias tsim nyog, xav txog kev ntxiv kom tau raws li koj cov kev xav tau kev noj haus. Los ntawm kev ua ntej koj noj cov vitamin C, koj tuaj yeem txhim kho koj txoj kev noj qab haus huv tag nrho thiab ua cov kauj ruam ua kom muaj kev noj qab haus huv. Peb yog tus neeg muag khoom vitamin C. Yog tias koj txaus siab rau peb cov khoom, thov tiv tauj peb tam sim no!
Post lub sij hawm: Jun-21-2023