Tikugashirei kune yedu yakazara gidhi pane yemazuva ese yekutora vitamini C! Muchinyorwa chino, isu tichanyura mumusoro wekushandisa vhitamini C uye tinokupa iwe ruzivo rwese rwakakosha rwaunoda kuziva. Sechiremera chinotungamira mumunda wezvekudya kunovaka muviri, isu tinovavarira kuendesa iwo chaiwo uye echizvino-zvino ruzivo kuti tikubatsire kuita sarudzo ine ruzivo nezvehutano hwako. Saka, ngationgororei inokurudzirwa kudya kwezuva nezuva kwevhitamini C uye mabhenefiti ayo akasiyana ehutano hwako.
Kunzwisisa Vitamin C
Vitamin C, inozivikanwawo se ascorbic acid, chikafu chakakosha chinoita basa rakakosha mukutsigira hutano hwese uye hutano. Ivhitamini yakakosha, zvichireva kuti miviri yedu haigone kuigadzira nemasikirwo, uye nekudaro, tinoda kuiwana kubva kune zvekunze senge chikafu uye zvinowedzera. Vhitamini C inozivikanwa neayo ane simba antioxidant zvivakwa, ayo anobatsira kudzivirira maseru edu kubva mukukuvadzwa kweoxidative kunokonzerwa neanokuvadza emahara radicals.
Kukosha kweVitamin C
Boosting Immune Function
Imwe yemabhenefiti ekutanga evhitamini C kugona kwayo kusimbisa immune system. Inobatsira mukugadzirwa kwemasero machena eropa, ayo akakosha pakurwisa hutachiona nezvirwere. Kugara uchinwa vhitamini C kunogona kubatsira kuderedza nguva uye kuoma kwezvirwere zvakajairika senge dzihwa uye furuu.
Collagen Synthesis uye Hutano hweGanda
Vitamin C inoita basa rakakosha mukuumbwa kwe collagen, puroteni inoumba hwaro hweganda redu, tendon, ligaments, uye tsinga dzeropa. Kudya kwakakwana kwevhitamini C kunosimudzira ganda rine hutano nekutsigira kugadzirwa kwe collagen, iyo inobatsira ganda elasticity, kusimba, uye kutaridzika kwepwere.
Antioxidant Defense
Sezvambotaurwa, vhitamini C ine simba antioxidant iyo inoparadza inokuvadza mahara radicals mumuviri. Nekudzikamisa aya emahara radicals, vhitamini C inobatsira kuchengetedza maseru edu kubva kuoxidative kusagadzikana, kuderedza njodzi yezvirwere zvisingaperi senge chirwere chemoyo, kenza, uye arthritis.
Iron Absorption
Vhitamini C inokwidziridza kunyura kweisina-heme iron, rudzi rwesimbi inowanikwa muzvikafu zvakadyarwa sespinachi, nyemba, nebhinzi. Kusanganisira vhitamini C-yakapfuma chikafu kana zvinowedzera mukudya kwako zvinogona kukwirisa kunyudzwa kwesimbi, zvichibatsira mukudzivirira kushayikwa kwesimbi anemia.
Inokurudzirwa Kudya Kwezuva Nezuva kweVitamin C
Iyo inokurudzirwa kudyiwa kwezuva nezuva kwevhitamini C inosiyana zvichienderana nezvinhu zvakaita sezera, zvepabonde, uye hutano hwese. Izvi zvinotevera zvinongedzo zvinopihwa nemasangano ane mukurumbira wehutano:
Vakuru: Avhareji inokurudzirwa kudyiwa kwezuva nezuva kwevarume nevakadzi vakuru ndeye 75 kusvika 90 milligrams (mg). Nekudaro, mamwe mamiriro akadai sekuzvitakura, kuyamwisa, kusvuta, uye kurwara zvinogona kubvumidza madosi akakwira.
Vana: Kudya kwezuva nezuva kwe vitamini C kune vana yakaderera pane yevakuru. Kune vana vane makore 1-3 makore, iyo yakakurudzirwa chiyero ndeye 15 mg, nepo vana vane makore 4-8 makore vanofanirwa kuita 25 mg pazuva. Vachiri kuyaruka vari pakati pemakore 9-13 okuberekwa vanogona kutevera nhungamiro dzevakuru.
Vakuru: Sezvatinokura, zvatinoda zvekudya zvinoshanduka. Vakuru vakwegura vanofanira kuva nechinangwa chekudya kwemazuva ose kwe100-120 mg yevhitamini C kuti vatsigire basa ravo rekudzivirira zvirwere uye hutano hwese.
Zvakakosha kuziva kuti mazano aya anoshanda semagadziro akazara. Kuti uwane mazano emunhu, nguva dzose zvakanaka kubvunza nyanzvi yehutano iyo inogona kuongorora zvaunoda chaizvo uye kupa mazano akaenderana.
Zvokudya Zvokudya zveVitamin C
Nepo ma supplements achigona kunge ari nzira iri nyore yekuzadzisa zvaunoda zvezuva nezuva zvevhitamini C, zvinogara zvichibatsira kuwana chikafu kubva mukudya kwakakwana pese pazvinogoneka. Heano mamwe akanakisa echikafu masosi evhitamini C:
Zvibereko zveCitrus: Maranjisi, mandimu, mazambiringa, uye tangerines anozivikanwa nekuwanda kwevhitamini C.
Zvibereko: Strawberries, blueberries, raspberries, uye blackberries hazvisi chete zvinonaka asiwo zvakapfuma muvhitamini C.
Kiwi: Muchero wekupisa uyu wakazara nevhitamini C uye zvimwe zvinovaka muviri zvakakosha.
Bell Peppers: Tsvuku, yero, uye girini bhero mhiripiri zvine mavara evhitamini C.
Leafy Greens: Sipinachi, kare, uye Swiss chard hazvina kupfuma musimbi chete asiwo zvine huwandu hunokosha hwevhitamini C.
Madomasi: Iyi michero yakasiyana-siyana (kazhinji inokanganisika semiriwo) inzvimbo huru yevhitamini C.
Unogona Kutora Vitamin C Yakawandisa?
Nepo vhitamini C ichiwanzo chengeteka uye yakatenderwa zvakanaka, yakawandisa madosi anogona kukonzera nyaya dzekugaya dzakadai semanyoka, kuda kurutsa, uye dumbu. Muganho wepamusoro wekudya kwevhitamini C kune vanhu vakuru unoiswa pa2,000 mg pazuva. Zvakakosha kuti urangarire manwiro ako evhitamini C, kunyanya kana uri kutora zvekuwedzera mukuwedzera pakuzviwana kubva kune zvekudya.
Mhedziso
Mukupedzisa, vhitamini C chinhu chakakosha chekudya chinopa hutano huzhinji hunobatsira, kubva pakutsigira immune system kusvika pakusimudzira ganda rine hutano nekudzivirira zvirwere zvisingaperi. Kudyiwa kwemazuva ese kwevhitamini C kunosiyana zvichienderana nezvikonzero zvemunhu, uye zvakakosha kubvunza nyanzvi yezvehutano kuti uwane zano remunhu.
Rangarira kuisa vhitamini C-yakapfuma chikafu mukudya kwako kwezuva nezuva uye, kana zvichidikanwa, funga nezvekuwedzera kuzadzisa zvaunoda zvinovaka muviri. Nekuisa pamberi pekudya kwako vhitamini C, unogona kusimudzira hutano hwako hwese uye kutora matanho ekuita kuti uve nehupenyu hune hutano. Tiri mupi wevhitamini C. Kana iwe uchifarira zvigadzirwa zvedu, ndapota taura nesu izvozvi!
Nguva yekutumira: Jun-21-2023