Wamkelekile kwisikhokelo sethu esibanzi malunga nokuthathwa kwemihla ngemihla ivithamin C! Kweli nqaku, siza kuphonononga kumxholo wokusetyenziswa kwevithamin C kwaye sikunike lonke ulwazi oluyimfuneko ekufuneka uyazi. Njengogunyaziwe okhokelayo kwicandelo lezondlo, sijonge ukunikezela ngezona ngcinga zichanekileyo nezihlaziywayo ukuze sikuncede wenze izigqibo ezizizo malunga nempilo yakho. Ke, makhe siphonononge ukuthathwa kwevithamin C ecetyiswayo yonke imihla kunye nezibonelelo zayo ezahlukeneyo empilweni yakho.
Ukuqonda i-Vitamin C
I-Vitamin C, ekwabizwa ngokuba yi-ascorbic acid, sisondlo esibalulekileyo esidlala indima ebalulekileyo ekuxhaseni impilo yonke kunye nokuphila kakuhle. Yivithamin eyimfuneko, okuthetha ukuba imizimba yethu ayikwazi ukuyivelisa ngokwemvelo, kwaye ke, kufuneka siyifumane kwimithombo yangaphandle efana nokutya kunye nezongezelelo. IVithamin C idume ngezinto zayo ezinamandla zokulwa ne-antioxidant, ezinceda ukukhusela iiseli zethu kumonakalo owenziwe yi-radicals yasimahla.
Ukubaluleka kweVithamin C
Ukomeleza uMsebenzi Wamajoni omzimba
Enye yeenzuzo eziphambili zevithamin C kukukwazi ukomeleza amajoni omzimba. Inceda ekuveliseni iiseli ezimhlophe zegazi, eziyimfuneko ekulweni usulelo kunye nezifo. Ukusetyenziswa rhoqo kwevithamin C kunokunceda ukunciphisa ubude kunye nobunzima bezifo eziqhelekileyo ezifana nokubanda okuqhelekileyo kunye nomkhuhlane.
I-Collagen Synthesis kunye neMpilo yesikhumba
IVithamin C idlala indima ebalulekileyo ekudibaneni kwe-collagen, iprotheni eyenza isiseko solusu lwethu, imisipha, iigaments kunye nemithambo yegazi. Ukutya okwaneleyo kwe-vitamin C kukhuthaza ulusu olunempilo ngokuxhasa ukuveliswa kwe-collagen, efaka isandla kwi-elasticity yesikhumba, ukuqina, kunye nokubonakala kolutsha.
Ukhuselo lweAntioxidant
Njengoko bekutshiwo ngaphambili, ivithamin C sisixhobo esinamandla sokulwa ne-antioxidant esikhupha iiradicals eziyingozi emzimbeni. Ngokunciphisa ezi radicals zasimahla, ivithamin C inceda ukukhusela iiseli zethu kuxinzelelo lwe-oxidative, ukunciphisa umngcipheko wezifo ezingapheliyo ezifana nesifo sentliziyo, umhlaza kunye nesifo samathambo.
Ukufunxwa kwentsimbi
Ivithamin C iphucula ukufunxwa kwe-iron non-heme, uhlobo lwe-iron efumaneka kukutya okusekwe kwisityalo njengesipinatshi, iilentile kunye neembotyi. Ukubandakanya ukutya okutyebileyo kwevithamin C okanye izongezo ekutyeni kwakho kunokonyusa ukufunxa kwesinyithi, kunceda ekuthinteleni ukunqongophala kwe-anemia yesinyithi.
Ukuthathwa kweVithamin C ecetyiswayo yonke imihla
Ukutya okucetyiswayo kwansuku zonke kwe-vitamin C kuyahluka ngokuxhomekeke kwizinto ezifana nobudala, isondo kunye nempilo yonke. Ezi zilandelayo zizikhokelo ezibonelelwa yimibutho yezempilo ehloniphekileyo:
Abantu abadala: Umyinge ocetyiswayo wemihla ngemihla wamadoda nabasetyhini abadala ujikeleze i-75 ukuya kwi-90 milligrams (mg). Nangona kunjalo, iimeko ezithile ezinjengokukhulelwa, ukuncancisa, ukutshaya, kunye nokugula kunokufuna iidosi eziphezulu.
Abantwana: Ukuthathwa kwemihla ngemihla ivithamin C kuba abantwana bangaphantsi kunababantu abadala. Kubantwana abaneminyaka eyi-1-3 iminyaka, isixa esicetyiswayo ngu-15 mg, ngelixa abantwana abaneminyaka eyi-4-8 kufuneka bajolise kwi-25 mg ngosuku. Ulutsha olufikisayo phakathi kweminyaka eli-9 ukuya kweli-13 ubudala lungalandela izikhokelo zabantu abadala.
Abantu abadala: Njengoko sikhula, iimfuno zethu zesondlo ziyatshintsha. Abantu abadala abadala kufuneka bajolise ekuthathweni kwemihla ngemihla malunga ne-100-120 mg ye-vitamin C ukuxhasa umsebenzi wabo wokuzivikela kunye nempilo yonke.
Kubalulekile ukuqaphela ukuba ezi ngcebiso zisebenza njengezikhokelo jikelele. Ngengcebiso ezenzelwe wena, kusoloko kungcono ukudibana nengcali yezempilo enokuthi ivavanye iimfuno zakho ezithile kwaye inike iingcebiso ezilungiselelwe.
Imithombo yokutya yeVithamin C
Ngelixa izongezo zinokuba yindlela efanelekileyo yokuhlangabezana neemfuno zakho zemihla ngemihla ze-vitamin C, kuhlala kuluncedo ukufumana izondlo ekutyeni okupheleleyo xa kunokwenzeka. Nantsi eminye imithombo yokutya egqwesileyo ye-vitamin C:
Iziqhamo zeCitrus: Iiorenji, iilamuni, iigrapefruits, kunye netangerines zaziwa ngokuqulathe ivithamin C eninzi.
Amaqunube: Amaqunube, amaqunube, amaqunube, namaqunube awamnandi nje kuphela kodwa anevithamin C eninzi.
IKiwi: Esi siqhamo sigcwele ivithamin C kunye nezinye izondlo ezibalulekileyo.
I-Bell Peppers: I-pepper ebomvu, etyheli, kunye ne-green bell yimithombo enemibala ye-vitamin C.
Imifuno enaMahlaza: Isipinatshi, i-kale, kunye ne-Swiss chard azityebi nje ngentsimbi kodwa zikwanazo nezixa eziphawulekayo ze-vitamin C.
Iitumato: Ezi ziqhamo zisebenza ngeendlela ezininzi (ezidla ngokuphoswa njengemifuno) zingumthombo omkhulu wevithamin C.
Ngaba unokuthatha iVithamin C eninzi kakhulu?
Ngelixa i-vitamin C ngokubanzi ikhuselekile kwaye inyamezeleke kakuhle, iidosi eziphezulu kakhulu zinokubangela imiba yokugaya ukutya efana nohudo, isicaphucaphu, kunye nesisu esibuhlungu. Umda ophezulu wokuthathwa kwe-vitamin C kubantu abadala ubekwe kwi-2,000 mg ngosuku. Kubalulekile ukuba uqaphele ukusetyenziswa kwakho kwe-vitamin C iyonke, ngakumbi ukuba uthatha izongezelelo ukongeza ekufumaneni kwimithombo yokutya.
Ukuqukumbela
Ukuqukumbela, i-vitamin C sisondlo esibalulekileyo esibonelela ngeenzuzo ezininzi zempilo, ukusukela ekuxhaseni umsebenzi wokuzikhusela komzimba ukuya ekukhuthazeni ulusu olusempilweni kunye nokuthintela izifo ezingapheliyo. Umthamo ocetyiswayo we-vitamin C wemihla ngemihla uyahluka ngokweemeko zomntu ngamnye, kwaye kubalulekile ukubonisana nengcali yezempilo ukuze ufumane iingcebiso zomntu.
Khumbula ukubandakanya ukutya okutyebileyo kwevithamin C kukutya kwakho kwemihla ngemihla kwaye, ukuba kuyimfuneko, qwalasela ukongezelela ukuhlangabezana neemfuno zakho zesondlo. Ngokubeka phambili ukuthatha kwakho ivithamin C, unokuphucula impilo yakho yonke kwaye uthabathe amanyathelo asebenzayo ukuya kubomi obunempilo. Singo umthengisi wevithamin C. Ukuba unomdla kwiimveliso zethu, nceda qhagamshelana nathi ngoku!
Ixesha lokuposa: Jun-21-2023