Chii chiri muVitamin C? Chii chinonzi Vitamin C Kushaya?

Vitamin C inowanikwa mumichero yakadai semaranjisi, tangerines, grapefruit, mandimu, kiwi, chinanazi uye sitiroberi. Chii chinonzi vitamini C chakasiyana nemichero? Miriwo yakaita semhiripiri tsvuku negirinhi, matomatisi, arugula, parsley, lettuce, rose hips, broccoli, makabheji, uye sipinachi ndiyo yakanakisa vhitamini C. 

Vitamin C kushomeka, zvinoreva kusakwana vhitamini C mumuviri, haawanzo. Nokuti, sezvatataura pamusoro apa, vitamini C yakawanda muzvokudya zvakawanda. Mukushaikwa kwevhitamini C, chirwere chinonzi scurvy chinoitika.

Iyo inonyanya kuzivikanwa inobatsira yevhitamini C ndeyekuti inovandudza hutachiona. Kunze kweizvi, inodzivirira chirwere chemwoyo, inoshanda paBP, inobvisa kushomeka kwesimbi uye inodzivirira kenza. Panewo zvimwe zvakaipira kutora vhitamini C yakawandisa ine vhitamini C yekuwedzera, sekukonzera matambudziko ekugaya.

Chinodiwa chezuva nezuva chevhitamini C ndeye 75 mg yevakadzi uye 90 mg yevarume. Asi panewo zviitiko apo zvakawanda zvinofanira kutorwa. Semuyenzaniso; Vanhu vari kupora kubva kuzvirwere zvisingaperi, vakuvara uye vanoputa vanoda mamwe vhitamini C.

Iye zvino ngatitsanangurirei zvakadzama zvese zviripo zvekuziva nezve vitamin C.

Chii chinonzi vitamini C?

Vitamin C, inozivikanwawo se ascorbic acid, imhando yevhitamini inodiwa nemuviri wemunhu kuti igadzire collagen protein inowanikwa mutsinga dzeropa, cartilage, tsandanyama uye mapfupa. vhitamini inonyungudika nemvurandizvo Inoshanda se antioxidant mumuviri uye inopa kusadzivirirwa kwezvirwere. Semuyenzaniso; Kuwana vhitamini C yakakwana kunobatsira avo vane dzihwa kupora nekukasira, pamwe nekuvadzivirira kubva kune dzihwa.

Chii chinoita vitamini C?

Vitamin C, imwe ye antioxidant mavhitamini, inosimbisa hutachiona uye inodzivirira zvirwere zvinotapukira. Inodzivirira kenza. Ndiyo imwe yevhitamini yakanakisisa yehutano hweganda. Sezvo inobudirira mukuderedza cholesterol, inobvisa zvinhu zvinokonzera chirwere chemwoyo. Iyo inewo mhedzisiro yekudzivirira muzvirwere zvisingaperi senge Type 2 chirwere cheshuga uye chirwere cheAlzheimer. Inoita basa rakakosha mukuumbwa kwemapfupa, kuporeswa kwemaronda, kunyudzwa kwesimbi, uye kusimudzira nekuchengetedza matishu anobatanidza.

Kune marudzi akawanda evhitamini C. Mumwe wavo ari ascorbic asidhi. Mamwe mafomu ndeaya:

• Ascorbic asidhi
• sodium ascorbate
• calcium ascorbate
• magnesium ascorbate
• potassium ascorbate
• manganese ascorbate
• Zinc ascorbate
• molybdenum ascorbate
• Chromium ascorbate

Vitamin C Benefits

Iyo ine simba antioxidant: Vitamin C ine simba antioxidant inosimbisa dziviriro yemuviri. Antioxidants mamorekuru anosimbisa immune system. Vanoita izvi nekudzivirira masero kubva kumamorekuru anokuvadza anonzi free radicals. Kana mahara radicals achivaka, chiitiko chinonzi oxidative kusagadzikana chinoitika, icho chinokonzera zvirwere zvakawanda zvisingaperi.

Inorwisa high blood pressure: High blood pressure ndiyo ngozi yechirwere chemoyo. Vitamin C inoderedza BP muvanhu vose vane uye vasina high blood pressure. Zvisinei, vanhu vane high blood pressure havafanire kushandisa vitamin C chete pakurapa.

Inodzivirira zvirwere zvemoyo: High blood pressure uye high bad cholesterol inowedzera njodzi yechirwere chemoyo. Kutora 500 mg yevhitamini C pazuva kana kudya chikafu chine vhitamini C kunobvisa njodzi dzechirwere chemoyo.

Inoderedza chiyero cheuric acid muropa: zvakanakaIcho chiitiko chinoitika semugumisiro wekuputika kwemajoini. Gout zviratidzo zvinoitika kana uric acid yakawandisa muropa. Uric acid itsvina inogadzirwa nemuviri. Pamazinga akakwirira, inogona kuunganidza mumajoini. Vitamin C inobatsira varwere vane gout sezvo inoderedza uric acid muropa.

Inodzivirira kushomeka kwesimbi: Iron ine mabasa akakosha mumuviri, sekugadzira masero matsvuku eropa uye kutakura oxygen. Vitamin C inowedzera kutorwa kwesimbi kubva muchikafu. Nokudaro, njodzi yekushayikwa kwesimbi inobviswa.

Inosimbisa immune immune: Vhitamini C inobatanidzwa munzvimbo dzakawanda dzemuviri wemuviri. Kutanga, inokurudzira kugadzirwa kwemasero machena eropa anozivikanwa se lymphocytes uye phagocytes. Masero aya anodzivirira muviri kubva kuzvirwere. Inopawo kudzivirira kwemasero machena eropa. Icho chikamu chakakosha chekudzivirira kwemuviri. Inosimbisa chipingamupinyi cheganda uye inopfupisa nguva yekuporesa maronda.

Inodzivirira kurasikirwa kwendangariro kunoenderana nezera: Oxidative kusagadzikana uye kuzvimba mukati metsinga system inokonzeresa kusagadzikana kunokanganisa ndangariro, senge dementia. Kuderera kwevhitamini C muropa kunokonzera matambudziko ekuyeuka nezera. Sezvo vhitamini C iri antioxidant, ine ndangariro-inosimudzira mhedzisiro.

Inogadzirisa BP: Vitamin C inoshanda se diuretic. Inobvumira itsvo kubvisa mamwe sodium nemvura kubva mumuviri. Izvi zvinobvisa kumanikidzwa pamadziro etsinga yeropa.

Inodzivirira cancer: Vitamin C inononoka kukura kweprostate, chiropa, colon uye mamwe marudzi ekenza masero.  

Inobatsira kurapa osteoarthritis: Vitamin C inobatsira kudzivirira kuzvimba arthritis uye kuchengetedza hutano hwemajoini.

Inodzivirira hutano hwemaziso: Kudya kwevhitamini C kunoderedza njodzi yecataract. Inoenderana nezera kana inotorwa pamwe nezvimwe zvakakosha zvinovaka muviri macular degenerationzvinodzivirira. Inovimbisa kushanda kwakakodzera kwemasero eretinal. Inotsigira hutano hwemitsipa yeropa mumaziso.

Preeclampsia kurapwa: Inobatsira kubata preeclampsia, zvinoreva kukwira kweropa panguva yekuzvitakura. Oxidative stress inokonzera mamiriro aya. Vitamin C inorwisa oxidative kusagadzikana.

Inodzivirira gums: Kushaikwa kwevhitamini C kunokonzera gingivitis. Kuderera kwevhitamini iyi kunopedza simba rekubatanidza uye kuputsa ma capillaries.

Inodzivirira allergies: Vitamin C inoderedza kuburitswa kwehistamine, nekudaro kudzivirira allergies. 

Kudzora shuga yeropa: kutora vitamin C nguva dzose, Inogadzirisa shuga yeropa muvanhu vane chirwere cheshuga. Inodzivirira kukanganisa kunokonzerwa nechirwere cheshuga patsinga dzeropa.

Inodzivirira scurvy: Nhasi, zviitiko zve scurvy hazviwanzo. Zvinoitika kune vanhu vasingadyi zvakakwana vhitamini C. Scurvy inogona kudzivirirwa ne10 gramu yevhitamini C pazuva.

Inovandudza mafungiro: Vhitamini C ine simba guru pamafungiro edu. Zvinoderedza kufunganya.

Inopa simba: Inoderedza kuneta kana ichitorwa muhuwandu hwakakwana.

Ko vitamini C inopera simba here?

Vitamin C kushomeka kunodzivirira uremu uye kurasikirwa kwemafuta. Iyi vhitamini inokurumidza metabolism. Nokudaro, zvinobatsira kuderedza uremu.

Vitamin C Benefits for Ganda

Tinogona kutaura kuti imwe yevhithamini inoshanda paganda ndeye vitamin C. Inonyanya kubatsira kune ganda mukusimbisa ganda uye kuderedza migumisiro yekukwegura. Heano mabhenefiti evhitamini C paganda:

• Inopa kukurumidza kuporesa maronda. Kusanganisira maronda ekutsva.
• Inobata basa mukugadzirwa kwe collagen, iyo inosimbisa ganda. Collagen inoderedza kuunyana uye zviratidzo zvekuchembera.
• Inorapa kupiswa nezuva.
• Inobatsira pakurapa eczema, chirwere cheganda.
• Inodzivirira kushanduka kweganda.
• Inovandudza kutaridzika uye kugadzirwa kweganda.
• Inoderedza kutaridzika kwepasi peziso rima madenderedzwa.
• Inodzivirira ganda kuti rirege kutarisa rakaneta uye rakacheneruka.
• Inoita kuti ganda rishanduke.

Bvudzi Benefits yeVitamin C

Vitamin C inowedzera kuyerera kweropa kumusoro. Iine basa rekudzivirira pakuputsika kwebvudzi. Inoita kuti bvudzi rikure. Mukuwedzera, inoderedza kurasikirwa kwebvudzi uye inononoka kuchena. Zvakanakira vhitamini C kune bvudzi zvinogona kunyorwa sezvizvi:

• Inorwisa dandruff.
• Inodzivirira kuchena kwebvudzi nguva isati yakwana.
• Inosimbisa bvudzi.
• Inopa kupenya.
• Inodzivirira kurasikirwa kwebvudzi.
• Inokurumidza kukura kwebvudzi idzva.

Chii chiri muVitamin C?

Kana tichifunga nezvezvokudya zvine vhitamini C yakawanda, tinofunga nezvemaranjisi nemaremoni. Ichokwadi kuti vitamini C inonyanya kuwanikwa mumichero. Asi mimwe miriwo inewo mazinga akakwirira evhitamini C pane michero. Muchokwadi, zvikafu zvakawanda zvine hushoma hwevhitamini iyi. Saka chii chine vhitamini C yakawanda?

• rosehip
• Chili mhiripiri
• Guava
• mhiripiri yero inotapira
• currants
• Thyme
• Parsley
• kiwi
• broccoli
• Brussels inomera
• Limon
• Trabzon Persimmon
• papaya
• mastrawberry
• orenji

Rosehip: Rosehip ndiyo yakapfuma pane zvekudya zvine vhitamini C. Zviuno zvitanhatu zve rose zvine 119 mg yevhitamini C.

Mhiripiri inopisa: Imwe mhiripiri inopisa ine 109 mg yevhitamini C. Imwe mhiripiri tsvuku ine 65 mg yevhitamini C. Mune mamwe mazwi, huwandu hwevhitamini C hwemhiripiri inopisa hwakakwira.

Guava: Uyu muchero wepink-fleshed wetropical unowanikwa kuMexico neSouth America. Poshi guava Inopa 126 mg yevhitamini C, iyo inosangana ne140% yezvinodiwa zvezuva nezuva.

Inotapira yellow pepper: Mavitamini C ane sweet kana bell pepper anowedzera paanoibva. Iyo vhitamini C ye75 magiramu eyellow pepper ndeye 13 mg. Inosangana ne152% yezvinodiwa zvezuva nezuva. Ndiyo yakapetwa kaviri huwandu hunowanikwa mugreen pepper.

Currants: 56 gramu yeblack currant ine 101 mg yevhitamini C, iyo inoenderana ne112% yezvinodiwa zvezuva nezuva.

Thyme: Fresh thyme Iine vitamini C yakawanda zvakapetwa katatu pane orenji. Icho chirimwa chine huwandu hwepamusoro hwevhitamini C pakati pezvinonhuhwira. 28 gramu ye thyme itsva ine 50 mg yevhitamini C, inova 45% yezvinodiwa zuva nezuva.

Parsley: Zvipunu zviviri (8 gramu) zvitsva parsleyIyo inewo 10 mg yevhitamini C. Parsley inzvimbo yemuriwo yesimbi. Vitamin C inowedzera kutorwa kwesimbi kubva muzvirimwa. 

Kiwi: saizi iri pakati nepakati kiwiIyo inewo 71 mg yevhitamini C. Izvi zvinosangana ne79% yezvinodiwa zvezuva nezuva.

Broccoli: broccolimuriwo wecruciferous. Hafu yekapu yebroccoli yakabikwa ine 51 mg yevhitamini C. Izvi zvinoenderana ne57% yezvinodiwa zvezuva nezuva.

Brussels inomera: hafu yekapu yakabikwa Brussels inomeraIine 49 mg yevhitamini C. Izvi zvinosangana ne54% yezvinodiwa zvezuva nezuva.

Lemon: Lemon imwe yakasvibirira, kusanganisira peel, ine 83 mg yevhitamini C. Izvi zvinoenderana ne92% yezvinodiwa zvezuva nezuva.

Trabzon Persimmon: Trabzon PersimmonMuchero uneruvara rweorenji wakafanana nematomatisi. Imwe persimmon ine 16.5 mg yevhitamini C. Izvi zvinosangana ne18% yezvinodiwa zvezuva nezuva.

Papaya: 145 kapu (XNUMX gramu) papayaIine 87 mg yevhitamini C. Izvi zvinoreva kuti inosangana ne97% yezvinodiwa zvezuva nezuva.

Strawberry: Kune 152 mg yevhitamini C mumagiramu 89 emastrawberries. Izvi zvinoenderana ne99% yekudya kwemazuva ese.

Orenji: saizi iri pakati nepakati orenji Inopa 78% yezvinodiwa zvezuva nezuva zvevhitamini C. Saka ine 70 mg yevhitamini C. Nemhaka yokuti inoshandiswa zvakanyanya, maranjisi anoumba chikamu chikuru chevhitamini C. Mimwe michero yecitrus zvakare yakapfuma muvhitamini C.

Nzira yekuwana vhitamini C kubva mukudya zvine hutano?

• Iyi vhitamini ine huturu hwakanyanya hunobata kumhepo, mvura uye kupisa. Chinhu chine hutano zvakanyanya kudya chikafu chine vhitamini C mbishi kana yakabikwa. Kufashaira kunogona kuderedza kunaka kwevhitamini C kusvika pa33%.
• Kubvisa uye kuomesa miriwo kwenguva yakareba kunokonzerawo kurasikirwa kwevhitamini C.
• Kubika miriwo kwemaminitsi makumi maviri kusvika makumi matatu pasina kukanganisa kunoguma nekurasikirwa kwehafu yezvokudya zvavo. Kana ukabika miriwo, zvizhinji zvezvokudya zvinorasika mumvura. Saka shandisa mvura yaunobikira muriwo.
• Kupisa zvakare uye canning kunoderedza huwandu hwevhitamini C nezvikamu zviviri muzvitatu.

Chii chinonzi Vitamin C Kushaya?

Kushaikwa kwevhitamini C kunokonzerwa nekusava nevhitamini C yakakwana mumuviri. Kana mabasa evhitamini iyi kubva pakusimbisa kusadzivirirwa kusvika pakupora maronda anotariswa, kushomeka kwayo kunokonzera matambudziko mazhinji mumuviri. Icho chikafu chakakosha chehutano. Neraki, kushaikwa kwevhitamini C hakuwanzo, sezvo inowanikwa mune zvakawanda zvekudya. 

Chii chinokonzera kushaya vitamin C?

Kunyange zvazvo zvisingawanzoitiki, mamiriro ezvinhu akadai sekushaya zvokudya zvinovaka muviri, kusadya michero mitsva nemiriwo kunokonzera kushomeka kwevhitamini C. Matambudziko ekudya akadai seanorexia anokonzerawo kushomeka. Zvimwe zvikonzero zvekushaikwa kwevhitamini C zvinosanganisira mamiriro ehutano anokanganisa kutorwa kwezvikafu, senge chirwere cheCrohn uye ulcerative colitis. Kusvuta kunowedzerawo mukana wekushomeka. Nokudaro, vanosvuta vanofanira kutora vhitamini C yakawanda pazuva kuti vawane zvavanoda.

Vitamin C kushomeka zviratidzo

Kana kushomeka kwevhitamini iyi kwakanyanya, scurvy inokura. Heano zviratidzo zvekushomeka kwevhitamini C:

• Kushaya simba
• Maronda haapore
• kurwadziwa kusingaperi
• kupera simba kwemapfupa
• kupera simba kwekudzivirira
• Kuvhiringidza kwechimiro chebristles
• Kuwedzera uremu
• ganda rakaoma
• Kufema kwekufema
• kupera simba kwetsinga dzeropa
• Kushungurudzika
• kubuda ropa
• kupererwa neropa
• nyore mavanga
• maronda matsvuku
• spoon yakaita zvipikiri
• Joint kurwadziwa

Kudya kwakakwana kwevhitamini C kunobvisa zviratidzo zvekushaya simba.

Zvirwere Zvinoonekwa Mukushaikwa kweVitamin C

• Gomarara: Vitamin C ndeye antioxidant inoparadza mahara radicals inokuvadza masero mumuviri wedu. Kushaikwa kwevhitamini iyi kunogona kukonzera kenza. Vitamin C inobatsira mukudzivirira gomarara rakaita seganda, muromo wechibereko negomarara rezamu.

• Asma Kuderera kwevhitamini C mumuviri kunogona kukonzera kukura kweasthma. Kuti udzivise kuti urege kuva usingagumi, zvakakosha kudya michero ye citrus nguva dzose.

• Matambudziko emoyo: Kushaikwa kweVitamin C kunogona kukonzera matambudziko emwoyo sekuderera kwetsinga dzeropa uye kuderera kwekushanda kwemoyo. Zvidzidzo zvinoratidza kuti kuwana vhitamini C kubva mukudya kwechisikigo kunoderedza njodzi yechirwere chemoyo.

• Immunity: Vhitamini C inosimudzira kushanda kwemasero akawanda emuviri wemuviri, senge neutrophils, lymphocytes, uye phagocytes. 

• Anemia: Anemia ndechimwe chezvirwere zvinokonzerwa nekusakwana kwevhitamini C. Vitamin C inobatsira kutora iron inodiwa yehemoglobin inowanikwa mumasero matsvuku eropa. Naizvozvo, kusakwana kwevhitamini C mumuviri kunoderedza kugona kwemuviri kutora iron.

• Connective tishu kukuvara: Kushaikwa kwevhitamini C kunogona kutungamirira kukukanganisika kwakanyanya mukubatana kwemuviri. Chiratidzo chekutanga chakajeka cheizvi ndiko kuumbwa kwemavara ane mavara ane mavara paganda. Kupera simba kwetsinga kunogona kukonzera matambudziko akaipisisa akadai sekubuda kweropa, maronda asingapore, kurwadziwa kwakanyanya kwemajoini kubva pakubuda ropa mumajoini, uye kusaona zvakanaka nekuda kwekubuda ropa mumaziso.

• Kuonda bvudzi: Iron uye vitamin C kushomeka, pamwe chete neanemia, zvinogona kukonzera kuonda kwebvudzi. Kupera kwebvudziIzvi zvinoitika nekuti mazinga emasero matsvuku eropa anodonha.

• Kuzvimba nekubuda ropa matinji: Kufanana neganda redu, mazamu edu akaumbwa ne collagen. Izvi zvinogadzirwa nemuviri wedu uchishandisa vitamini C. Pasina vhitamini C, mazamu anogona kuzvimba nekubuda ropa zviri nyore pakupuruzira kana kukwesha.  

• Scurvy: scurvy vitamini C zvichikonzerwa nokushomeka kwayo. Chirwere ichi chinogona kurapwa nemazvo nekuwedzera kudyiwa kwevhitamini C. Kudya kwevhitamini C kunowedzerwa kuburikidza nekudya kana nekutora zvinowedzera.

• Zvirwere: Vitamin C yakakosha kubatsira kupora kwemuviri. Kushaikwa kwevhitamini iyi kunoita kuti maronda, kutsva, uye kumwe kukuvara kudiki kusapora zvakanaka. 

Vitamin C Supplement

Vitamin C inowedzera kazhinji ine vhitamini muchimiro che ascorbic acid. Kutora ma supplements kune mabhenefiti ehutano hwese, kunyanya hutano hweganda.

Nzira yakanakisisa yekuwana vitamin C ndeyekudya michero nemiriwo mitsva. Michero yakawanda nemiriwo zvine vhitamini iyi. Avo vasingakwanisi kuwana vhitamini C yakakwana vanogona kushandisa vhitamini C yekuwedzera nezano rachiremba.

Zuva Nezuva Vitamin C Inoda

• Nhamba yezuva nezuva inodiwa yevhitamini C ndeye 18 mg yevarume vanopfuura makore gumi nemasere. Kune vakadzi vanopfuura makore gumi nemasere, i90 mg.
• Kune vakadzi vane pamuviri uye vanoyamwisa vane makore anopfuura gumi nemasere, vanofanirwa kutora 18 mg uye 85 mg, zvichiteerana. 
• Maererano nedzimwe nyanzvi, vanosvuta vanofanira kuwedzera imwe 35 mg kuhuwandu hunodiwa.
• Kune vacheche (0 kusvika kumwedzi gumi nemiviri), ihwo huwandu hwevhitamini C mumukaka wezamu. 
• 1 mg yevana vane makore 3-15; 
• 4 mg kubva pamakore mana kusvika ku8; 
• 9 kusvika 13 makore ane 45 mg.
• Kune vechidiki (14 kusvika kumakore gumi nemasere), iyo inokurudzirwa kudya ndeye 18 mg yevakomana uye 75 mg yevasikana.

Mutafura iyi, unogona kuona kudiwa kwezuva nezuva kwevhitamini C zvakajeka.

Yakawandisa Vitamin C Kukuvadza

Tinoziva kuti vhitamini C inosimbisa kudzivirirwa uye inoporesa maronda. Inoshandawo mukukura kwemapfupa, kudzivirira kenza, chirwere cheshuga uye zvirwere zvemwoyo. Saka, vitamini C inokuvadza here? 

Hazvigone kutaurwa kuti vitamini C inokuvadza sezvo inotorwa kubva mukudya. Nekudaro, inogona kukuvadza kana ikatorwa zvakawandisa muchimiro chevhitamini C yekuwedzera. Tinogona kunyora kukuvadza kwevhitamini C yakawandisa sezvinotevera:

Inogona kukonzera matambudziko ekugaya

• Vitamin C yekuwedzera ine zvinopfuura 100% zvezuva nezuva zvinodiwa. 2.000 mg pazuva yakaiswa semuganho unoshivirira wepamusoro. Kutora vhitamini C inodarika iyi inogona kukonzera matambudziko ekugaya akadai semanyoka uye kusvotwa.
• Kuderedza mari yakatorwa kunogona kudzoreredza mhedzisiro iyi. Uye zvakare, yakakwira-dose vhitamini C inowedzera, kana ichidyiwa muhuwandu hwakakura kupfuura 2.000 mg. kumatombo eitsvo uye kukundikana kweitsvo kwave kushumwa. Nekudaro, izvi hazviwanzo kuwanikwa muvanhu vane hutano.
• Pamusoro pezvo, avo vane mamiriro anowedzera njodzi yekuunganidzwa kwesimbi mumuviri, senge hemochromatosis, vanofanirwa kungwarira kutora vhitamini C yekuwedzera.
• Izvi zvinodaro nekuti vitamin C inowedzera kutorwa kwesimbiInogona kukonzera kudyiwa kwesimbi yakawandisa uye kukuvara kwenhengo.

Zvose izvi zvakaipa zvinokonzerwa kana vitamini C inotorwa mune fomu yekuwedzera. Nokuti hazvibviri kuwana vitamini iyi yakawanda kubva mukudya.

Vitamin C haina kuchengetwa mumuviri

• Vitamin C ivhitamini inonyungudika mumvura. Kusiyana nemafuta-anosungunuka mavhitamini, haana kuchengetwa mumuviri. Mari inodiwa inotakurwa kuenda kumatishu kuburikidza nemvura yemuviri. Chero kuwandisa kunobudiswa muweti.
• Sezvo miviri yedu isingachengete kana kugadzira vhitamini C pachayo, zvakakosha kudya chikafu chakapfuma muvhitamini C zuva nezuva.
• Kutora huwandu hwakawanda hwevhitamini C kuburikidza nekuwedzera hazvikurudzirwe. Kana madosi makuru akatorwa kamwechete, muviri hauna nguva yekukanda kunze izvo zvausingakwanise kushandisa. Izvi zvinogona kukonzeresa mhedzisiro senge gastrointestinal kusagadzikana.

kusaenzana kwezvokudya

• Kunyanya kudya kwevhitamini C kunogona kukanganisa kugona kwemuviri kugadzira zvimwe zvinovaka muviri. Somuenzaniso, vhitamini C uye vhitamini B12 mumuviri Mhangura inogona kuderedza mazinga.

Kupfupikisa;

Vitamin C yakawanda mumichero yakadai semaranjisi, tangerines, grapefruits, marimu, kiwis, mapineapples, sitirobheri, nemiriwo yakaita semhiripiri tsvuku negirinhi, matomatisi, arugula, parsley, lettuce, rose hips, broccoli, kabichi, uye sipinashi.

Vitamin C ine simba antioxidant. Nokudaro, ine zvikomborero zvakadai sekusimbisa kudzivirirwa. Iinewo mabasa akadai sekudzivirira zvirwere zvemoyo, kenza uye kushomeka kwesimbi, kugadzirisa BP.

Sezvo vhitamini C yakawanda muzvokudya zvakawanda, kushomeka kwayo kushoma. Mukushaikwa kwakanyanya, scurvy inogona kuitika.

Vitamin C supplementation inogadzirisa kushomeka kweavo vasina vhitamini C yakakwana. Nekudaro, kutora zvakawandisa kunogona kukonzera matambudziko ekugaya, iron kuunganidza uye matombo eitsvo. Nzira yakachengeteka yekuwana vhitamini C ndeyekudya zvakawanda zvekudya zvine vhitamini C.

Nhamba yezuva nezuva inodiwa yevhitamini C ndeye 75 mg yevakadzi uye 90 mg yevarume. Vamwe vanhu vanofanira kutora zvakawanda. Semuyenzaniso; Munhu anoputa anofanira kutora 35 mg yakawanda vhitamini C pane kukosha uku.

 Kwakabva: 1, 2, 3, 4