Kodi Vitamini C Mungamwe Bwanji Tsiku Lililonse?

Takulandilani ku kalozera wathu wazomwe timadya tsiku lililonse vitamini C! M'nkhaniyi, tikambirana za kumwa kwa vitamini C ndikukupatsani zidziwitso zonse zofunika zomwe muyenera kudziwa. Monga otsogola pankhani yazakudya, tikufuna kupereka zidziwitso zolondola komanso zaposachedwa kuti zikuthandizeni kupanga zisankho mozindikira za thanzi lanu. Chifukwa chake, tiyeni tifufuze madyedwe a tsiku ndi tsiku a vitamini C ndi mapindu ake osiyanasiyana paumoyo wanu.

Kudziwa Vitamini C

Vitamini C, yemwenso amadziwika kuti ascorbic acid, ndi michere yofunika kwambiri yomwe imagwira ntchito yofunika kwambiri pakuthandizira thanzi komanso thanzi. Ndi vitamini yofunikira, kutanthauza kuti matupi athu sangathe kupanga mwachibadwa, choncho, tiyenera kupeza kuchokera kuzinthu zakunja monga chakudya ndi zowonjezera. Vitamini C amadziwika chifukwa cha mphamvu zake za antioxidant, zomwe zimathandiza kuteteza maselo athu ku kuwonongeka kwa okosijeni komwe kumachitika chifukwa cha ma free radicals owopsa.

Kufunika kwa Vitamini C

Kulimbikitsa Kugwira Ntchito Kwa Immune

Ubwino wina waukulu wa vitamini C ndi kuthekera kwake kulimbikitsa chitetezo chamthupi. Imathandiza kupanga maselo oyera a magazi, omwe ndi ofunikira polimbana ndi matenda ndi matenda. Kumwa vitamini C pafupipafupi kungathandize kuchepetsa nthawi komanso kuopsa kwa matenda omwe wamba monga chimfine ndi chimfine.

Collagen Synthesis ndi Khungu Health

Vitamini C imagwira ntchito yofunika kwambiri popanga collagen, mapuloteni omwe amapanga maziko a khungu lathu, tendon, ligaments, ndi mitsempha yamagazi. Kudya mokwanira kwa vitamini C kumalimbikitsa khungu lathanzi pothandizira kupanga kolajeni, zomwe zimapangitsa kuti khungu likhale lolimba, likhale lolimba, komanso liwonekere lachinyamata.

Chitetezo cha Antioxidant

Monga tanena kale, vitamini C ndi antioxidant wamphamvu yemwe amachotsa ma free radicals oyipa m'thupi. Pochepetsa ma radicals aulerewa, vitamini C imateteza maselo athu kupsinjika kwa okosijeni, kuchepetsa chiopsezo cha matenda osatha monga matenda amtima, khansa, ndi nyamakazi.

Mayamwidwe a Iron

Vitamini C imathandizira kuyamwa kwachitsulo chosakhala cha heme, mtundu wa iron womwe umapezeka muzakudya zochokera ku mbewu monga sipinachi, mphodza, ndi nyemba. Kuphatikizira zakudya zokhala ndi vitamini C kapena zowonjezera muzakudya zanu zimatha kukulitsa kuyamwa kwachitsulo, kumathandizira kupewa kuchepa kwa iron anemia.

Kudyetsedwa kwa Vitamini C kumalimbikitsidwa tsiku ndi tsiku

Zakudya zovomerezeka za vitamini C tsiku lililonse zimasiyanasiyana malinga ndi zaka, kugonana, komanso thanzi. Zotsatirazi ndi zitsogozo zoperekedwa ndi mabungwe odziwika bwino azaumoyo:

Akuluakulu: Akuluakulu omwe amaloledwa kudya tsiku lililonse kwa amuna ndi akazi akuluakulu ndi pafupifupi 75 mpaka 90 milligrams (mg). Komabe, zinthu zina monga kukhala ndi pakati, kuyamwitsa, kusuta fodya, ndi matenda zingafune kuti achulukitse mlingo.

Ana: Zakudya za tsiku ndi tsiku vitamini C kwa ana ndi otsika kuposa achikulire. Kwa ana a zaka zapakati pa 1-3, mlingo wovomerezeka ndi 15 mg, pamene ana a zaka zapakati pa 4-8 ayenera kukhala ndi 25 mg patsiku. Achinyamata azaka zapakati pa 9-13 akhoza kutsatira malangizo a akulu.

Okalamba: Pamene tikukalamba, zosowa zathu zopatsa thanzi zimasintha. Akuluakulu achikulire ayenera kuyesetsa kudya pafupifupi 100-120 mg wa vitamini C tsiku lililonse kuti athandizire chitetezo cha mthupi komanso thanzi lawo lonse.

Ndikofunika kuzindikira kuti malingalirowa amagwira ntchito ngati chitsogozo chonse. Kuti mupeze upangiri wamunthu, ndikwabwino kukaonana ndi dokotala yemwe angakuwoneni zomwe mukufuna ndikukupatsani malingaliro oyenera.

Zakudya za Vitamini C

Ngakhale zowonjezera zitha kukhala njira yabwino yokwaniritsira zosowa zanu za tsiku ndi tsiku za vitamini C, zimakhala zopindulitsa kupeza zakudya kuchokera kuzakudya zonse ngati kuli kotheka. Nazi zina mwazakudya zabwino kwambiri za vitamini C:

Zipatso za Citrus: Malalanje, mandimu, manyumwa, ndi ma tangerines amadziwika chifukwa chokhala ndi vitamini C wambiri.

Zipatso: Zipatso, mabulosi abuluu, raspberries, ndi mabulosi akutchire sizokoma kokha komanso zimakhala ndi vitamini C wambiri.

Kiwi: Chipatso chotenthachi chimakhala ndi vitamini C ndi zakudya zina zofunika.

Tsabola wa Bell: Tsabola zofiira, zachikasu, ndi zobiriwira ndizochokera ku vitamini C.

Zobiriwira Zamasamba: Sipinachi, kale, ndi Swiss chard sizongowonjezera chitsulo komanso zili ndi vitamini C wambiri.

Tomato: Zipatso zosunthika izi (nthawi zambiri zimaganiziridwa molakwika ngati masamba) ndizochokera ku vitamini C.

Kodi Mungamwe Vitamini C Wochuluka?

Ngakhale kuti vitamini C nthawi zambiri imakhala yotetezeka komanso yolekerera, kumwa mowa mopitirira muyeso kungayambitse matenda a m'mimba monga kutsegula m'mimba, nseru, ndi kupweteka m'mimba. Malire apamwamba a vitamini C kwa akuluakulu amaikidwa pa 2,000 mg patsiku. Ndikofunika kukumbukira kuchuluka kwa vitamini C komwe mumadya, makamaka ngati mukumwa mankhwala owonjezera kuwonjezera pakupeza kuchokera ku zakudya.

Mapeto

Pomaliza, vitamini C ndi michere yofunika yomwe imapereka zabwino zambiri paumoyo, kuyambira pakuthandizira chitetezo chamthupi, kulimbikitsa khungu lathanzi komanso kupewa matenda osatha. Mavitamini C omwe akulimbikitsidwa tsiku ndi tsiku amasiyana malinga ndi momwe munthu amadyera, ndipo ndikofunikira kukaonana ndi akatswiri azachipatala kuti akupatseni upangiri wanu.

Kumbukirani kuphatikizira zakudya zokhala ndi vitamini C muzakudya zanu zatsiku ndi tsiku ndipo, ngati kuli kofunikira, ganizirani zoonjezera kuti mukwaniritse zosowa zanu. Mwa kuika patsogolo zakudya zanu za vitamini C, mukhoza kupititsa patsogolo thanzi lanu lonse ndikuchitapo kanthu kuti mukhale ndi moyo wathanzi. Ife ndife wothandizira vitamini C. Ngati mukufuna zinthu zathu, chonde tiuzeni tsopano!