Murakaza neza kubuyobozi bwuzuye kubijyanye no gufata buri munsi vitamine C.! Muri iki kiganiro, tuzasesengura ingingo yo kurya vitamine C kandi tuguhe amakuru yose yingenzi ukeneye kumenya. Nkumuyobozi uyobora mubijyanye nimirire, tugamije gutanga ubushishozi bwuzuye kandi bugezweho kugirango tugufashe gufata ibyemezo byuzuye kubuzima bwawe. Noneho, reka dusuzume ibyifuzo bya buri munsi byo gufata vitamine C ninyungu zayo zitandukanye kumibereho yawe.
Gusobanukirwa Vitamine C.
Vitamine C, izwi kandi nka acide acorbike, ni intungamubiri zingenzi zigira uruhare runini mu gushyigikira ubuzima n’ubuzima bwiza muri rusange. Ni vitamine yingenzi, bivuze ko imibiri yacu idashobora kuyibyaza umusaruro muburyo busanzwe, kubwibyo, dukeneye kuyikura mubituruka hanze nkibiryo ndetse ninyongera. Vitamine C izwi cyane kubera antioxydants ikomeye, ifasha kurinda selile zacu kwangirika kwa okiside iterwa na radicals yangiza.
Akamaro ka Vitamine C.
Kongera Immune Imikorere
Imwe mu nyungu zibanze za vitamine C nubushobozi bwayo bwo gukomeza ubudahangarwa bw'umubiri. Ifasha mu gukora ingirabuzimafatizo z'amaraso yera, zikenewe mu kurwanya indwara n'indwara. Kunywa vitamine C buri gihe birashobora kugabanya igihe n'uburemere bw'indwara zisanzwe nk'ubukonje n'ibicurane bisanzwe.
Synthesis ya kolagen hamwe nubuzima bwuruhu
Vitamine C igira uruhare runini muri synthesis ya kolagen, poroteyine igize urufatiro rwuruhu rwacu, imitsi, ligaments, nimiyoboro yamaraso. Gufata vitamine C bihagije bitera uruhu rwiza mugushyigikira umusaruro wa kolagen, bigira uruhare muburyo bworoshye bwuruhu, gukomera, no kugaragara mubusore.
Kurinda Antioxydeant
Nkuko byavuzwe haruguru, vitamine C ni antioxydants ikomeye ikuraho radicals yangiza umubiri. Mugutesha agaciro radicals yubusa, vitamine C ifasha kurinda selile zacu guhagarika umutima, kugabanya ibyago byindwara zidakira nkindwara z'umutima, kanseri, na artite.
Gukuramo ibyuma
Vitamine C yongerera kwinjiza ibyuma bitari heme, ubwoko bwa fer buboneka mu biribwa bishingiye ku bimera nka epinari, ibinyomoro, n'ibishyimbo. Harimo vitamine C ikungahaye kuri vitamine C cyangwa inyongeramusaruro mu ifunguro ryanyu birashobora kugabanya kwinjiza fer, bifasha mukurinda kubura amaraso make.
Basabwe gufata buri munsi Vitamine C.
Gusabwa gufata buri munsi vitamine C biratandukanye bitewe nimyaka, imyaka, igitsina, nubuzima muri rusange. Ibikurikira nubuyobozi rusange butangwa nimiryango yubuzima izwi:
Abakuze: Impuzandengo isabwa gufata buri munsi kubagabo nabagore bakuze ni miligarama 75 kugeza 90 (mg). Ariko, ibintu bimwe na bimwe nko gutwita, konsa, kunywa itabi, n'indwara birashobora gutuma umuntu arenza urugero.
Abana: Ifunguro rya buri munsi vitamine C. kubana ni munsi ugereranije nabakuze. Ku bana bafite imyaka 1-3, amafaranga asabwa ni 15 mg, mugihe abana bafite imyaka 4-8 bagomba kuba bafite mg 25 kumunsi. Abangavu bari hagati yimyaka 9-13 barashobora gukurikiza amabwiriza yabantu bakuru.
Abakuze: Mugihe tugenda dusaza, imirire yacu ikeneye guhinduka. Abantu bakuze bagomba guhitamo gufata buri munsi hafi 100-120 mg ya vitamine C kugirango bashyigikire imikorere yubudahangarwa nubuzima muri rusange.
Ni ngombwa kumenya ko ibi byifuzo bitanga umurongo ngenderwaho rusange. Ku nama zihariye, burigihe nibyiza kugisha inama inzobere mubuzima zishobora gusuzuma ibyo ukeneye kandi igatanga ibyifuzo byihariye.
Inkomoko y'ibiryo bya Vitamine C.
Mugihe inyongeramusaruro zishobora kuba inzira yoroshye yo kuzuza ibisabwa bya vitamine C ya buri munsi, burigihe nibyiza kubona intungamubiri mubiribwa byose igihe cyose bishoboka. Hano hari ibiryo byiza bya vitamine C:
Imbuto za Citrus: Amacunga, indimu, imizabibu, na tangerine bizwi cyane kubera vitamine C nyinshi.
Imbuto: Strawberry, blueberries, raspberries, na blackberries ntabwo biryoshye gusa ahubwo bikungahaye kuri vitamine C.
Kiwi: Izi mbuto zo mu turere dushyuha zuzuye vitamine C hamwe nintungamubiri za ngombwa.
Ibinyomoro: Ibinyomoro bitukura, umuhondo, nicyatsi kibisi ni isoko y'amabara ya vitamine C.
Icyatsi kibisi: Epinari, kale, na chard yo mu Busuwisi ntibikungahaye kuri fer gusa ahubwo birimo vitamine C.
Inyanya: Izi mbuto zinyuranye (zikunze kwibeshya nkimboga) nisoko ikomeye ya vitamine C.
Urashobora gufata Vitamine C cyane?
Nubwo vitamine C muri rusange ifite umutekano kandi yihanganirwa neza, urugero rwinshi rushobora gutera ibibazo byigifu nko gucibwamo, isesemi, no kuribwa mu gifu. Umubare ntarengwa wo gufata vitamine C ku bantu bakuru ushyirwa kuri mg 2000 ku munsi. Ni ngombwa kuzirikana ibyo ukoresha vitamine C yose, cyane cyane niba ufata inyongera usibye kuyikura mubiribwa.
Umwanzuro
Mu gusoza, vitamine C nintungamubiri zingenzi zitanga inyungu nyinshi mubuzima, uhereye ku gushyigikira imikorere yumubiri kugeza guteza imbere uruhu rwiza no kwirinda indwara zidakira. Ibyifuzo bya buri munsi byo gufata vitamine C biratandukanye bitewe nibintu byihariye, kandi ni ngombwa kugisha inama inzobere mu by'ubuzima kugira ngo zigire inama yihariye.
Wibuke kwinjiza ibiryo bikungahaye kuri vitamine C mumirire yawe ya buri munsi kandi, nibiba ngombwa, tekereza kubyongera kugirango uhuze ibyo ukeneye. Mugushira imbere vitamine C gufata, urashobora kuzamura ubuzima bwawe muri rusange kandi ugatera intambwe igaragara mubuzima bwiza. Turi utanga vitamine C.. Niba ushimishijwe nibicuruzwa byacu, nyamuneka twandikire nonaha!
Igihe cyo kohereza: Jun-21-2023