Rea u amohela ho tataiso ea rona e akaretsang mabapi le mokhoa oa letsatsi le letsatsi oa vithamine C! Sehloohong sena, re tla tšohla taba ea tšebeliso ea vithamine C mme re u fe lintlha tsohle tsa bohlokoa tseo u hlokang ho li tseba. Joaloka baeta-pele ba ka sehloohong lefapheng la phepo e nepahetseng, re ikemiselitse ho fana ka lintlha tse nepahetseng le tsa morao-rao ho u thusa ho etsa liqeto tse nepahetseng mabapi le bophelo ba hau. Kahoo, a re hlahlobeng tšebeliso ea letsatsi le letsatsi ea vithamine C le melemo ea eona e fapaneng bakeng sa bophelo bo botle ba hau.
Ho utloisisa vithamine C
Vithamine C, eo hape e tsejoang e le ascorbic acid, ke limatlafatsi tsa bohlokoa tse bapalang karolo ea bohlokoa ho ts'ehetsa bophelo bo botle le bophelo bo botle ka kakaretso. Ke vithamine ea bohlokoa, e bolelang hore 'mele ea rona e ke ke ea e hlahisa ka tlhaho, ka hona, re hloka ho e fumana mehloling e ka ntle e kang lijo le lisebelisoa. Vithamine C e tsebahala ka thepa ea eona e matla ea antioxidant, e thusang ho sireletsa lisele tsa rona ts'enyong ea oxidative e bakoang ke li-radicals tsa mahala tse kotsi.
Bohlokoa ba Vithamine C
Ho matlafatsa Mosebetsi oa 'mele oa ho itšireletsa mafung
O mong oa melemo ea mantlha ea vithamine C ke bokhoni ba eona ba ho matlafatsa sesole sa 'mele. E thusa ho hlahisa lisele tse tšoeu tsa mali, tse bohlokoa bakeng sa ho loantša tšoaetso le mafu. Ho sebelisa vithamine C khafetsa ho ka thusa ho fokotsa nako le ho teba ha mafu a tloaelehileng joalo ka sefuba le sefuba.
Collagen Synthesis le Bophelo bo Botle ba Letlalo
Vithamine C e bapala karolo ea bohlokoa tlhahisong ea collagen, protheine e thehang motheo oa letlalo la rona, li-tendon, ligaments le methapo ea mali. Ho noa ka ho lekaneng ha vithamine C ho khothalletsa letlalo le phetseng hantle ka ho tšehetsa tlhahiso ea collagen, e tlatsetsang ho elasticity ea letlalo, ho tiea le ponahalo ea bocha.
Tšireletso ea Antioxidant
Joalokaha ho boletsoe pejana, vithamine C ke antioxidant e matla e senyang li-radicals tse kotsi 'meleng. Ka ho fokotsa li-radicals tsena tsa mahala, vithamine C e thusa ho sireletsa lisele tsa rona khatellong ea oxidative, ho fokotsa kotsi ea mafu a sa foleng a kang lefu la pelo, mofets'e le ramatiki.
Ho monya tšepe
Vithamine C e ntlafatsa ho monya ha tšepe e se nang heme, mofuta oa tšepe o fumanoang lijong tse thehiloeng limela joalo ka sepinichi, lentile le linaoa. Ho kenyelletsa lijo tse nang le vithamine C e ngata kapa li-supplement lijong tsa hau li ka ntlafatsa ho monya ha tšepe, ho thusa ho thibela khaello ea mali ea tšepe.
E khothalletsoang Letsatsi le Letsatsi la Vithamine C
Tekanyo e khothalletsoang ea letsatsi le letsatsi ea vithamine C e fapana ho latela lintlha tse kang lilemo, bong, le bophelo bo botle ka kakaretso. Lintlha tse latelang ke litataiso tse akaretsang tse fanoeng ke mekhatlo e tsebahalang ea bophelo bo botle:
Batho ba baholo: Karolelano e khothalletsoang ea letsatsi le letsatsi bakeng sa banna le basali ba baholo e ka ba 75 ho isa ho 90 milligrams (mg). Leha ho le joalo, maemo a mang a kang ho ima, ho anyesa, ho tsuba le ho kula a ka ’na a hloka hore litekanyetso li behoe.
Bana: Lijo tsa letsatsi le letsatsi tsa vithamine C bakeng sa bana e ka tlaase ho ea batho ba baholo. Bakeng sa bana ba lilemo tse 1-3, tekanyo e khothalletsoang ke 15 mg, ha bana ba lilemo li 4-8 ba lokela ho ikemisetsa ho 25 mg ka letsatsi. Bacha ba pakeng tsa lilemo tse 9-13 ba ka latela litataiso tsa batho ba baholo.
Batho ba baholo: Ha re ntse re tsofala, litlhoko tsa rona tsa phepo lia fetoha. Batho ba hōlileng ba lokela ho ikemisetsa ho noa letsatsi le leng le le leng hoo e ka bang 100-120 mg ea vithamine C ho tšehetsa tšebetso ea 'mele ea bona ea ho itšireletsa mafung le bophelo bo botle ka kakaretso.
Ke habohlokoa ho hlokomela hore litlhahiso tsena li sebetsa e le tataiso e akaretsang. Bakeng sa keletso ea botho, kamehla ho molemo ho buisana le setsebi sa tlhokomelo ea bophelo se ka hlahlobang litlhoko tsa hau tse khethehileng le ho fana ka litlhahiso tse lokiselitsoeng.
Mehloli ea Lijo tsa Vithamine C
Le hoja li-supplement e ka ba mokhoa o bonolo oa ho finyella litlhoko tsa hau tsa letsatsi le letsatsi tsa vithamine C, kamehla ho molemo ho fumana limatlafatsi ho tsoa lijong tsohle ha ho khoneha. Mona ke mehloli e meng e metle ea lijo ea vithamine C:
Litholoana tsa Citrus: Lilamunu, lisirilamunu, li-grapefruit le li-tangerine li tsebahala ka ho ba le vithamine C e ngata.
Monokotšoai: Li-strawberry, li-blueberries, li-raspberries le li-blackberries ha li monate feela empa hape li na le vithamine C e ngata.
Kiwi: Tholoana ena ea tropike e tletse vithamine C le limatlafatsi tse ling tsa bohlokoa.
Bell Peppers: Pelepele e khubelu, e mosehla le e tala ke mehloli e mebala-bala ea vithamine C.
Leafy Greens: Spinach, kale, le Swiss chard ha li na tšepe feela empa hape li na le palo e kholo ea vithamine C.
Tamati: Litholoana tsena tse feto-fetohang (hangata li nkoa e le meroho) ke mohloli o moholo oa vithamine C.
A na u ka noa vithamine C e ngata haholo?
Le hoja vithamine C ka kakaretso e bolokehile ebile e mamelloa hantle, litekanyetso tse phahameng haholo li ka baka mathata a tšilo ea lijo joalo ka letšollo, ho nyekeloa ke pelo le mahlaba ka mpeng. Tekanyo e ka holimo ea ho noa vithamine C ho batho ba baholo e behiloe ho 2,000 mg ka letsatsi. Ke habohlokoa ho ela hloko tšebeliso ea hau ea vithamine C, haholo-holo haeba u noa li-supplement hammoho le ho li fumana mehloling ea lijo.
Qetello
Qetellong, vithamine C ke limatlafatsi tsa bohlokoa tse fanang ka melemo e mengata ea bophelo bo botle, ho tloha ho ts'ehetsa ts'ebetso ea 'mele ea ho itšireletsa mafung ho ea ho matlafatsa letlalo le phetseng hantle le ho thibela mafu a sa foleng. Tekanyetso e khothaletsoang ea letsatsi le letsatsi ea vithamine C e fapana ho latela maemo a motho ka mong, 'me ho bohlokoa ho buisana le setsebi sa bophelo bo botle bakeng sa likeletso tsa motho ka mong.
Hopola ho kenyelletsa lijo tse nang le vithamine C e ngata lijong tsa hau tsa letsatsi le letsatsi, 'me, ha ho hlokahala, nahana ka tlatsetso ho fihlela litlhoko tsa hau tsa phepo. Ka ho beha lijo tsa hau tsa vithamine C pele, u ka ntlafatsa bophelo bo botle ba hau ka kakaretso le ho nka mehato e potlakileng ea ho phela bophelo bo botle. Re mofani oa vithamine C. Haeba u thahasella lihlahisoa tsa rona, ka kopo ikopanye le rona hona joale!
Nako ea poso: Jun-21-2023