Ingakanani i-Vitamin C Ongayithatha Nsuku Zonke?

Siyakwamukela kumhlahlandlela wethu ophelele wokudla kwansuku zonke uvithamini C! Kulesi sihloko, sizocubungula isihloko sokusetshenziswa kwevithamini C futhi sikunikeze lonke ulwazi olubalulekile okudingeka ukwazi. Njengesiphathimandla esiholayo emkhakheni wezokudla okunomsoco, sihlose ukuletha imininingwane enembe kakhulu nesesikhathini samanje ukuze sikusize wenze izinqumo ezinolwazi ngempilo yakho. Ngakho-ke, ake sihlole ukudla okunconyiwe kwansuku zonke kavithamini C kanye nezinzuzo zayo ezihlukahlukene enhlalakahleni yakho.

Ukuqonda Vitamin C

I-Vitamin C, eyaziwa nangokuthi i-ascorbic acid, isakhi esibalulekile esidlala indima ebalulekile ekusekeleni impilo nempilo yonke. Kuyivithamini ebalulekile, okusho ukuthi imizimba yethu ayikwazi ukuyikhiqiza ngokwemvelo, ngakho-ke, sidinga ukuyithola emithonjeni yangaphandle efana nokudla kanye nezithako zokudla. I-Vitamin C idume ngezici zayo ezinamandla zokulwa ne-antioxidant, esiza ukuvikela amangqamuzana ethu emonakalweni we-oxidative obangelwa ama-radicals mahhala ayingozi.

Ukubaluleka kwe-Vitamin C

Ukuqinisa Umsebenzi Wamasosha omzimba

Enye yezinzuzo eziyinhloko zikavithamini C yikhono layo lokuqinisa amasosha omzimba. Isiza ekukhiqizeni amangqamuzana amhlophe egazi, abalulekile ekulweni nezifo nezifo. Ukusetshenziswa njalo kukavithamini C kungasiza ekunciphiseni ubude nokuqina kwezifo ezivamile njengomkhuhlane ovamile nomkhuhlane.

I-Collagen Synthesis kanye Nempilo Yesikhumba

I-Vitamin C idlala indima ebalulekile ekwakhiweni kwe-collagen, iphrotheni eyenza isisekelo sesikhumba sethu, imisipha, imisipha, nemithambo yegazi. Ukudla okwanele kwevithamini C kukhuthaza isikhumba esinempilo ngokusekela ukukhiqizwa kwe-collagen, okunomthelela ekwakhiweni kwesikhumba, ukuqina, nokubukeka kwentsha.

I-Antioxidant Defense

Njengoba kushiwo ngaphambili, uvithamini C uyi-antioxidant enamandla ekhipha ama-radicals ayingozi emzimbeni. Ngokuqeda la ma-radicals mahhala, uvithamini C usiza ukuvikela amangqamuzana ethu ekucindezelekeni kwe-oxidative, wehlise ingozi yezifo ezingamahlalakhona njengesifo senhliziyo, umdlavuza, nesifo samathambo.

Ukumuncwa kwensimbi

I-Vitamin C ithuthukisa ukumuncwa kwe-non-heme iron, uhlobo lwe-ayoni olutholakala ekudleni okusekelwe ezitshalweni njengesipinashi, ama-lentile, nobhontshisi. Ukufaka ukudla okunovithamini C okucebile noma izithasiselo ekudleni kwakho kungathuthukisa ukumuncwa kwe-iron, kusize ekuvimbeleni ukuntuleka kwe-iron anemia.

Ukudla Okunconyiwe Kwansuku zonke kwe-Vitamin C

Umthamo onconywayo wansuku zonke kavithamini C uyahlukahluka kuye ngezici ezifana neminyaka yobudala, ubulili, kanye nempilo iyonke. Okulandelayo yiziqondiso ezijwayelekile ezihlinzekwa izinhlangano zezempilo ezihloniphekile:

Abantu abadala: Isilinganiso esinconyiwe sansuku zonke samadoda nabesifazane abadala sicishe sibe ngama-milligrams (mg) angama-75 kuye kwangama-90. Kodwa-ke, izimo ezithile ezinjengokukhulelwa, ukuncelisa ibele, ugwayi, kanye nokugula kungase kufune amanani aphezulu.

Izingane: Ukudla kwansuku zonke uvithamini C izingane ziphansi kunezabantu abadala. Ezinganeni ezineminyaka engu-1-3 ubudala, inani elinconywayo lingu-15 mg, kuyilapho izingane ezineminyaka engu-4-8 kufanele zihlose u-25 mg ngosuku. Intsha ephakathi kweminyaka engu-9-13 ubudala ingalandela imihlahlandlela yabantu abadala.

Abantu abadala: Njengoba sikhula, izidingo zethu zokudla okunomsoco ziyashintsha. Abantu abadala asebekhulile kufanele bahlose ukudla kwansuku zonke okulinganiselwa ku-100-120 mg kavithamini C ukuze basekele umsebenzi wabo wokuzivikela omzimba kanye nempilo yonke.

Kubalulekile ukuqaphela ukuthi lezi zincomo zisebenza njengezinkombandlela ezijwayelekile. Ukuze uthole iseluleko somuntu siqu, kuhlala kungcono kakhulu ukuthintana nochwepheshe bezempilo ongahlola izidingo zakho ezithile futhi anikeze izincomo ezifanelana nawe.

Imithombo Yokudla Ye-Vitamin C

Nakuba izithasiselo zingaba indlela elula yokuhlangabezana nezidingo zakho zansuku zonke zikavithamini C, kuhlale kunenzuzo ukuthola imisoco ekudleni okuphelele noma nini lapho kungenzeka. Nansi eminye imithombo yokudla emihle kakhulu kavithamini C:

Izithelo Ezisawolintshi: Amawolintshi, ulamula, amagilebhisi, namatangerine aziwa ngokuqukethwe kwawo okuphezulu kwevithamini C.

Amajikijolo: Amajikijolo, amajikijolo, amajikijolo, namajikijolo awamnandi nje kuphela kodwa futhi anovithamini C.

I-Kiwi: Lesi sithelo sasezindaweni ezishisayo sigcwele uvithamini C nezinye izakhi ezibalulekile.

I-Bell Peppers: Upelepele obomvu, ophuzi, nohlaza yimithombo emibalabala kavithamini C.

Imifino Eluhlaza: Isipinashi, i-kale, ne-Swiss chard ayicebile nje ngensimbi kodwa futhi iqukethe inani eliphawulekayo likavithamini C.

Utamatisi: Lezi zithelo eziguquguqukayo (ezivame ukuphutha njengemifino) ziwumthombo omkhulu kavithamini C.

Ingabe Ungathatha I-Vitamin C Eningi Kakhulu?

Nakuba i-vitamin C ngokuvamile iphephile futhi ibekezelelwa kahle, imithamo ephezulu kakhulu ingabangela izinkinga zokugaya ukudla okufana nesifo sohudo, isicanucanu, namajaqamba esiswini. Umkhawulo ophezulu wokudla kwe-vitamin C kubantu abadala ubekwe ku-2,000 mg ngosuku. Kubalulekile ukuqaphela ukusetshenziswa kwakho kwe-vitamin C, ikakhulukazi uma uthatha izithasiselo ngaphezu kokukuthola emithonjeni yokudla.

Isiphetho

Ekugcineni, i-vitamin C iyisakhi esibalulekile esinikeza izinzuzo eziningi zezempilo, kusukela ekusekeleni umsebenzi wokuzivikela komzimba ekukhuthazeni isikhumba esinempilo nokuvimbela izifo ezingapheli. Umthamo onconywayo wansuku zonke kavithamini C uyahlukahluka kuye ngezici ngazinye, futhi kubalulekile ukuthintana nochwepheshe bezempilo ukuze uthole iseluleko esiqondene nawe.

Khumbula ukufaka ukudla okunovithamini C ekudleni kwakho kwansuku zonke futhi, uma kunesidingo, ucabangele ukwesekwa ukuze uhlangabezane nezidingo zakho zokudla okunomsoco. Ngokubeka kuqala ukudla kwakho uvithamini C, ungathuthukisa inhlalakahle yakho iyonke futhi uthathe izinyathelo ezisheshayo eziholela empilweni enempilo. Singa umphakeli we-vitamin C. Uma unentshisekelo ngemikhiqizo yethu, sicela xhumana nathi manje!