Yini ku-Vitamin C? Kuyini Ukuntula I-Vitamin C?

I-Vitamin C itholakala ezithelweni ezifana namawolintshi, ama-tangerines, amagilebhisi, ulamula, i-kiwi, uphayinaphu nama-strawberries. I-vitamin C inamuphi umehluko esithelweni? Imifino efana nopelepele obomvu noluhlaza, utamatisi, i-arugula, i-parsley, ulethisi, ama-rose hip, i-broccoli, iklabishi, nesipinashi yimithombo engcono kakhulu kavithamini C. 

Ukuntuleka kukavithamini C, okusho ukuthi uvithamini C ungenele emzimbeni, akuvamile. Ngoba, njengoba sishilo ngenhla, uvithamini C ugcwele ukudla okuningi. Ngokuntuleka kwevithamini C, isifo esibizwa ngokuthi i-scurvy.

Inzuzo eyaziwa kakhulu ye-vitamin C ukuthi ithuthukisa ukuzivikela komzimba. Ngaphandle kwalokhu, ivimbela isifo senhliziyo, iyasebenza ku-high blood pressure, iqeda ukuntula okusansimbi futhi ivimbela umdlavuza. Kuphinde kube nobubi bokuthatha i-vitamin C eningi enezithako zikavithamini C, njengokubangela izinkinga zokugaya ukudla.

Isidingo sansuku zonke sikavithamini C singama-75 mg kwabesifazane nama-90 mg kwabesilisa. Kodwa kukhona futhi izimo lapho kufanele kuthathwe okwengeziwe. Ngokwesibonelo; Abantu abelulama ezifweni ezingamahlalakhona, abalimele nababhemayo badinga uvithamini C owengeziwe.

Manje ake sichaze ngokuningiliziwe konke okudingeka ukwazi ngevithamini C.

Iyini i-vitamin C?

I-Vitamin C, eyaziwa nangokuthi i-ascorbic acid, iwuhlobo lwevithamini oludingwa umzimba womuntu ukuze wakhe iphrotheni ye-collagen etholakala emithanjeni yegazi, uqwanga, imisipha namathambo. ivithamini encibilika emanzinikuyinto Isebenza njenge-antioxidant emzimbeni futhi inikeza ukuzivikela ezifweni. Ngokwesibonelo; Ukuthola uvithamini C owanele kusiza labo abanomkhuhlane ukuthi balulame ngokushesha, kanye nokubavikela emkhuhlaneni.

Wenzani uvithamini C?

I-Vitamin C, enye yamavithamini e-antioxidant, iqinisa amasosha omzimba futhi ivimbele izifo ezithathelwanayo. Ivikela umdlavuza. Ingenye yamavithamini angcono kakhulu empilweni yesikhumba. Njengoba iphumelela ekwehliseni i-cholesterol, iqeda izici eziyingozi zesifo senhliziyo. Iphinde ibe nomphumela wokuvikela ezifweni ezingapheli ezifana nesifo sikashukela sohlobo 2 kanye nesifo i-Alzheimer's. Idlala indima ebalulekile ekwakhekeni kwamathambo, ukuphulukiswa kwesilonda, ukumuncwa kwensimbi, kanye nokuthuthukiswa nokugcinwa kwezicubu ezixhumeneyo.

Kunezinhlobo eziningana zevithamini C. Omunye wabo yi-ascorbic acid. Amanye amafomu yilawa:

• I-Ascorbic acid
• i-sodium ascorbate
• i-calcium ascorbate
• i-magnesium ascorbate
• i-potassium ascorbate
• i-manganese ascorbate
• I-Zinc ascorbate
• i-molybdenum ascorbate
• I-Chromium ascorbate

Izinzuzo Vitamin C

Kuyi-antioxidant enamandla: I-Vitamin C iyi-antioxidant enamandla eqinisa izivikelo zemvelo zomzimba. Ama-Antioxidants ama-molecule aqinisa amasosha omzimba. Lokhu bakwenza ngokuvikela amangqamuzana kuma- molecule ayingozi abizwa ngokuthi ama- free radicals. Lapho ama-radicals mahhala akha, isimo esaziwa ngokuthi ukucindezeleka okwenziwe nge-oxidative kwenzeka, okubangela izifo eziningi ezingapheli.

Ilwa nomfutho wegazi ophezulu: Umfutho wegazi ophezulu uyingozi yesifo senhliziyo. Uvithamini C wehlisa umfutho wegazi ophakeme kubo bobabili abantu abanomfutho wegazi ophakeme nabangenawo. Kodwa-ke, abantu abanomfutho wegazi ophakeme akufanele basebenzise uvithamini C yedwa ukuze belashwe.

Ivimbela izifo zenhliziyo: Umfutho wegazi ophakeme kanye ne-cholesterol embi kakhulu kwandisa ingozi yesifo senhliziyo. Ukuthatha okungenani ama-500 mg kavithamini C ngosuku noma ukudla ukudla okuqukethe uvithamini C kuqeda izici eziyingozi zesifo senhliziyo.

Yehlisa izinga le-uric acid egazini: GutKuyisimo esenzeka ngenxa yokuvuvukala kwamalunga. Izimpawu ze-gout zenzeka lapho kune-uric acid eningi egazini. I-Uric acid ingumkhiqizo ongcolile okhiqizwa umzimba. Emazingeni aphezulu, inganqwabelana emalungeni. I-Vitamin C inenzuzo ezigulini ze-gout njengoba yehlisa i-uric acid egazini.

Ivimbela ukushoda kwe-iron: I-ayoni inemisebenzi ebalulekile emzimbeni, njengokwenza amangqamuzana abomvu egazi nokuthwala umoya-mpilo. I-Vitamin C inyusa ukumuncwa kwe-iron ekudleni. Ngakho-ke, ingozi yokuntuleka kwensimbi iyaqedwa.

Iqinisa ukuzivikela: I-Vitamin C ibandakanyeka ezingxenyeni eziningi zamasosha omzimba. Okokuqala, ikhuthaza ukukhiqizwa kwamangqamuzana amhlophe egazi aziwa ngokuthi ama-lymphocyte nama-phagocyte. Lamangqamuzana avikela umzimba ezifweni. Iphinde inikeze ukuvikeleka kwamangqamuzana amhlophe egazi. Iyingxenye ebalulekile yesimiso sokuzivikela komzimba. Iqinisa umgoqo wesikhumba futhi inciphise isikhathi sokuphulukiswa kwamanxeba.

Ivimbela ukulahleka kwenkumbulo okuhlobene neminyaka: Ukucindezeleka kwe-oxidative nokuvuvukala ohlelweni lwezinzwa olumaphakathi kubangela ukuphazamiseka okuphazamisa inkumbulo, njengokuwohloka komqondo. Amazinga aphansi kavithamini C egazini abangela izinkinga zenkumbulo ngokukhula. Njengoba i-vitamin C iyi-antioxidant, inomphumela wokuthuthukisa inkumbulo.

Ilawula umfutho wegazi: I-Vitamin C isebenza njenge-diuretic. Ivumela izinso ukuthi zikhiphe i-sodium namanzi amaningi emzimbeni. Lokhu kwehlisa ingcindezi ezindongeni zemithambo yegazi.

Ivikela umdlavuza: I-Vitamin C ibambezela ukukhula kwe-prostate, isibindi, ikholoni nezinye izinhlobo zamangqamuzana omdlavuza.  

Isiza ukwelapha i-osteoarthritis: I-Vitamin C isiza ukuvimbela isifo samathambo futhi igcina impilo yamalunga.

Ivikela impilo yamehlo: Ukuthatha i-Vitamin C kunciphisa ingozi ye-cataract. Okuhlobene nobudala uma kuthathwa nezinye izakhi ezibalulekile ukuwohloka kwe-maculariyakuvimba. Iqinisekisa ukusebenza kahle kwamaseli e-retina. Isekela impilo yemithambo yegazi emehlweni.

Ukwelashwa kwe-preeclampsia: Kuyasiza ukwelapha i-preeclampsia, okusho umfutho wegazi ophakeme ngesikhathi sokukhulelwa. Ukucindezeleka kwe-oxidative kunesibopho salesi simo. I-Vitamin C ilwa nengcindezi ye-oxidative.

Ivikela izinsini: Ukuntuleka kwevithamini C kubangela i-gingivitis. Amazinga aphansi ale vithamini enza buthaka izicubu ezixhumeneyo futhi aphule ama-capillaries.

Ivimbela ukungezwani komzimba nezinto ezithile: I-Vitamin C inciphisa ukukhululwa kwe-histamine, ngaleyo ndlela ivimbele ukungezwani komzimba. 

Ukulawula ushukela wegazi: ukuthatha uvithamini C njalo, Ilawula ushukela wegazi kwabanesifo sikashukela. Ivimbela ukulimala okuhlobene nesifo sikashukela emithanjeni yegazi.

Ivimbela i-scurvy: Namuhla, izimo ze-scurvy zingavamile kakhulu. Kwenzeka kubantu abangadli uvithamini C owanele. I-Scurvy ingavinjelwa ngamagremu angu-10 kavithamini C ngosuku.

Ithuthukisa isimo sengqondo: I-Vitamin C inomphumela ophawulekayo emoyeni wethu. Kunciphisa ukukhathazeka.

Inikeza amandla: Yehlisa ukukhathala uma ithathwa ngemithamo eyanele.

Ingabe i-vitamin C iyancipha?

Ukushoda kwe-Vitamin C kuvimbela isisindo nokuncipha kwamafutha. Le vithamini isheshisa imetabolism. Ngakho-ke, kuyasiza ukunciphisa umzimba.

Izinzuzo Vitamin C for Skin

Singasho ukuthi enye yamavithamini aphumelela kakhulu esikhumbeni i-vitamin C. Kuyasiza ikakhulukazi esikhumbeni ekuqiniseni isikhumba nokunciphisa imiphumela yokuguga. Nazi izinzuzo ze-vitamin C esikhumbeni:

• Inikeza ukuphulukiswa okusheshayo kwamanxeba. Kuhlanganisa namanxeba okusha.
• Idlala indima ekuhlanganiseni kwe-collagen, eqinisa isikhumba. I-Collagen inciphisa imibimbi nezimpawu zokuguga.
• Yelapha ukushiswa yilanga.
• Kuyasiza ekwelapheni i-eczema, isifo sesikhumba.
• Ivimbela ukuguquguquka kwesikhumba.
• Ithuthukisa ukubukeka nokuthungwa kwesikhumba.
• Yehlisa ukubonakala kwendilinga emnyama ngaphansi kwamehlo.
• Ivimbela isikhumba ukuthi singabukeki sikhathele futhi siphaphathekile.
• Kwenza isikhumba siguquguquke.

Izinzuzo Zezinwele Ze-Vitamin C

I-Vitamin C inyusa ukugeleza kwegazi ekhanda. Inomsebenzi wokuvikela ekuqhekekeni kwezinwele. Isheshisa ukukhula kwezinwele. Ngaphezu kwalokho, kunciphisa ukulahlekelwa izinwele futhi kubambezele ukumpunga. Izinzuzo ze-vitamin C zezinwele zingafakwa ohlwini olulandelayo:

• Ilwa nenkwethu.
• Ivimbela ukumpunga kwezinwele ngaphambi kwesikhathi.
• Iqinisa izinwele.
• Inikeza ukukhanya.
• Ivimbela ukulahlekelwa izinwele.
• Isheshisa ukukhula kwezinwele ezintsha.

Yini ku-Vitamin C?

Uma sicabanga ngokudla okuqukethe uvithamini C omningi, sicabanga ngamawolintshi nolamula. Kuyiqiniso ukuthi uvithamini C utholakala kakhulu ezithelweni. Kodwa eminye imifino inamazinga aphezulu kavithamini C kunezithelo. Eqinisweni, ukudla okuningi kuqukethe inani elincane lale vithamini. Ngakho-ke yini enevithamini C eningi?

• rosehip
• upelepele obabayo
• ugwava
• upelepele ophuzi omnandi
• I-Currant
• I-Thyme
• Iparsley
• kiwi
• broccoli
• Amahlumela eBrussels
• Limon
• I-Trabzon Persimmon
• I-papaya
• strawberry
• orange

I-Rosehip: I-Rosehip iwukudla okucebile okuqukethe uvithamini C. Cishe ama-rose hips ayisithupha aqukethe i-119 mg kavithamini C.

Upelepele oshisayo: Upelepele owodwa oshisayo uqukethe u-109 mg wevithamini C. Upelepele owodwa obomvu uqukethe u-65 mg wevithamini C. Ngamanye amazwi, umthamo we-vitamin C kapelepele oshisayo uphakeme.

IGuava: Lesi sithelo esinenyama ebomvana sidabuka eMexico naseNingizimu Melika. Eyodwa guava Ihlinzeka ngo-126 mg wevithamini C, ehlangabezana ne-140% yesidingo sansuku zonke.

Upelepele ophuzi omnandi: Okuqukethwe kwe-vitamin C ka-sweet or bell pepper kuyakhula njengoba evuthwa. Okuqukethwe kwevithamini C kumagremu angama-75 kapelepele ophuzi ngu-13 mg. Ihlangabezana nesidingo sansuku zonke esingu-152%. Lokho kuyiphinda kabili inani elitholakala kupelepele oluhlaza.

Ama-currants: Amagremu angu-56 we-currant emnyama aqukethe i-101 mg yevithamini C, ehambisana ne-112% yesidingo sansuku zonke.

I-Thyme: I-thyme entsha Iqukethe uvithamini C ophindwe kathathu kunewolintshi. Yisitshalo esinovithamini C omningi phakathi kwezinongo. Amagremu angu-28 we-thyme entsha aqukethe u-50 mg wevithamini C, okungamaphesenti angu-45 wesidingo sansuku zonke.

I-Parsley: Izipuni ezimbili (8 amagremu) fresh iparsleyFuthi ino-10 mg wevithamini C. I-Parsley ingumthombo wemifino yensimbi. I-Vitamin C inyusa ukumuncwa kwensimbi ezitshalweni. 

Ikiwi: usayizi ophakathi kiwiFuthi iqukethe 71 mg kavithamini C. Lokhu kuhlangabezana nama-79% wesidingo sansuku zonke.

I-broccoli: broccoliiyimifino e-cruciferous. Ingxenye yenkomishi ye-broccoli ephekiwe iqukethe ama-51 mg kavithamini C. Lokhu kuhambisana nama-57% esidingo sansuku zonke.

Amahlumela aseBrussels: uhhafu wenkomishi ephekiwe Amahlumela eBrusselsIqukethe 49 mg kavithamini C. Lokhu kuhlangabezana nama-54% wesidingo sansuku zonke.

Ilamuna: Ulamula owodwa oluhlaza, okuhlanganisa nekhasi, uno-83 mg wevithamini C. Lokhu kuhambisana no-92% wesidingo sansuku zonke.

I-Trabzon Persimmon: I-Trabzon PersimmonKuyisithelo esinombala osawolintshi esifana notamatisi. I-persimmon eyodwa iqukethe u-16.5 mg wevithamini C. Lokhu kuhlangabezana no-18% wesidingo sansuku zonke.

sasigaya upopo: 145 inkomishi (XNUMX amagremu) sasigaya upopoIqukethe 87 mg kavithamini C. Lokhu kusho ukuthi ihlangabezana nama-97% wesidingo sansuku zonke.

Ijikijolo: Kukhona u-152 mg wevithamini C kumagremu angu-89 ama-strawberries. Lokhu kuhambisana no-99% wokudla kwansuku zonke.

Iwolintshi: usayizi ophakathi orange Inikeza u-78% wesidingo sansuku zonke sikavithamini C. Ngakho iqukethe 70 mg kavithamini C. Ngenxa yokuthi asetshenziswa kakhulu, amawolintshi enza ingxenye enkulu yevithamini C. Ezinye izithelo ezisawolintshi nazo zicebile ngovithamini C.

Ungayithola kanjani i-vitamin C ekudleni okunempilo?

• Le vithamini isakhi esizwela kakhulu esisabela emoyeni, emanzini nasekushiseni. Into enempilo kakhulu ukudla ukudla okuqukethe i-vitamin C eluhlaza noma okushubile. Ukubilisa kungehlisa izinga likavithamini C kuze kufike ku-33%.
• Ukucwilisa imifino kanye neqhwa isikhathi eside nakho kubangela ukulahlekelwa uvithamini C.
• Ukupheka imifino imizuzu engu-20 kuya kwengama-30 ngaphandle kokuphazamiseka kubangela ukulahlekelwa cishe ingxenye yemisoco yayo. Uma ubilisa imifino, imisoco eminingi ilahleka emanzini. Ngakho dla uketshezi opheka ngalo imifino.
• Ukushisa kabusha nokufaka amathini kunciphisa okuqukethwe kwevithamini C ngokuphindwe kabili kokuthathu.

Kuyini Ukuntula I-Vitamin C?

Ukuntuleka kukavithamini C kubangelwa ukungabi novithamini C owanele emzimbeni. Lapho kucatshangelwa imisebenzi yale vithamini ekuqiniseni amasosha omzimba ekuphulukiseni amanxeba, ukuntula kwayo kubangela izinkinga eziningi emzimbeni. Kungumsoco obaluleke kakhulu empilweni. Ngenhlanhla, ukuntuleka kukavithamini C akuvamile, njengoba kutholakala ekudleni okuningi. 

Yini ebangela ukuntuleka kwevithamini C?

Nakuba kuyivelakancane, izimo ezinjengokungondleki kahle, ukungadli izithelo nemifino emisha kubangela ukuntuleka kukavithamini C. Izinkinga zokudla ezifana ne-anorexia nazo zibangela ukuntula. Ezinye izimbangela zokuntuleka kukavithamini C zihlanganisa izimo zezempilo ezithinta ukumuncwa kwezakhi, njengesifo sikaCrohn nesifo sokuqaqamba kwamathumbu. Ukubhema nakho kwandisa ingozi yokuntula. Ngakho-ke, ababhemayo kudingeka baphuze uvithamini C owengeziwe ngosuku ukuze bahlangabezane nezidingo zabo.

Izimpawu zokushoda kwe-Vitamin C

Lapho ukuntuleka kwaleli vithamini kunamandla, i-scurvy iqala. Nazi izimpawu zokushoda kwe-vitamin C:

• Ubuthakathaka
• Amanxeba awapholi
• ubuhlungu obungapheli
• ukuqina kwamathambo
• ubuthakathaka bokuzivikela
• Ukuphazamiseka kwesakhiwo sama-bristles
• Ukuthola isisindo
• isikhumba esomile
• Ukuphelelwa umoya
• ubuthakathaka bemithambo yegazi
• Ukucindezeleka
• ukopha izinsini
• anaemia
• ukulimaza kalula
• izilonda ezibomvu
• izinzipho ezimise ukhezo
• Ubuhlungu obuhlangene

Ukudla ngokwanele uvithamini C kukhulula izimpawu zokuntula.

Izifo Ezibonwa Ekuntulekeni Kwe-Vitamin C

• Umdlavuza: I-Vitamin C iyi-antioxidant ebhubhisa ama-radicals mahhala alimaza amangqamuzana emizimbeni yethu. Ukushoda kwale vithamini kungaholela emdlavuzeni. I-Vitamin C iwusizo ekuvimbeleni umdlavuza njengesikhumba, umlomo wesibeletho kanye nomdlavuza webele.

• Isifuba somoya: Amazinga aphansi kavithamini C emzimbeni angaholela ekuthuthukisweni kwesifuba somoya. Ukuze ugweme ukuthi ungapheli, kuyadingeka ukudla izithelo ezisawolintshi njalo.

• Izinkinga zenhliziyo: Ukushoda kwe-Vitamin C kungabangela izinkinga zenhliziyo ezifana nokuba buthakathaka kwemithambo yegazi nokuncipha kokusebenza kwenhliziyo. Ucwaningo lubonisa ukuthi ukuthola uvithamini C ekudleni kwemvelo kunciphisa ingozi yesifo senhliziyo.

• Ukuzivikela: I-Vitamin C ithuthukisa ukusebenza kwamangqamuzana amaningi amasosha omzimba, njengama-neutrophils, ama-lymphocyte, nama-phagocytes. 

• I-anemia: I-anemia ingesinye sezifo ezibangelwa ukungatholi uvithamini C okwanele. I-Vitamin C isiza ukumunca insimbi edingekayo ye-hemoglobin etholakala kumangqamuzana abomvu egazi. Ngakho-ke, u-vitamin C onganele emzimbeni wehlisa ikhono lomzimba lokumunca insimbi.

• Ukulimala kwezicubu ezixhumeneyo: Ukushoda kwe-Vitamin C kungaholela ekulimaleni okubi kakhulu kwezicubu ezixhumeneyo zomzimba. Isibonakaliso sokuqala esisobala salokhu ukwakheka kwamabala anemibala ephukile esikhumbeni. Ukuncipha kwemithambo kungase kubangele izinkinga ezimbi kakhulu njengokopha kwezinsini, izilonda ezingapholi, ubuhlungu obukhulu emalungeni ngenxa yokopha emalungeni, nokungaboni kahle ngenxa yokopha emehlweni.

• Ukunciphisa izinwele: Ukuntuleka kwe-iron ne-vitamin C, kanye ne-anemia, kungabangela ukuncipha kwezinwele. Ukuqothuka kwezinweleLokhu kwenzeka ngoba amazinga amangqamuzana abomvu egazi ehla.

• Izinsini ezivuvukele nezopha: Njengesikhumba sethu, izinsini zethu zenziwe nge-collagen. Lokhu kukhiqizwa umzimba wethu usebenzisa uvithamini C. Ngaphandle kukavithamini C, izinsini zingavuvukala futhi zophe kalula lapho zishaywa noma zixubha.  

• I-Scurvy: i-scurvy I-vitamin C okubangelwa ukuntula kwayo. Lesi sifo singelashwa ngokuphumelelayo ngokwandisa ukudla kwe-vitamin C. Umthamo we-Vitamin C ukhuphuka ngokudla noma ngokuthatha izithasiselo.

• Amagciwane: I-Vitamin C ibalulekile ukusiza inqubo yokuphulukisa yemvelo yomzimba. Ukushoda kwale vithamini kubangela ukuthi izilonda, ukusha, nokunye ukulimala okuncane kungaphili kahle. 

I-Vitamin C Supplement

Izithako ze-Vitamin C ngokuvamile ziqukethe i-vitamin ngesimo se-ascorbic acid. Ukuthatha izithasiselo kunezinzuzo zezempilo jikelele, ikakhulukazi impilo yesikhumba.

Indlela engcono kakhulu yokuthola uvithamini C ukudla izithelo nemifino. Izithelo eziningi nemifino kunale vithamini. Labo abangakwazi ukuthola uvithamini C owanele bangasebenzisa izithasiselo zikavithamini C ngokweseluleko sikadokotela.

Izidingo Zansuku zonke ze-Vitamin C

• Inani elidingekayo nsuku zonke likavithamini C ngu-18 mg kwabesilisa abangaphezu kweminyaka eyi-90. Kwabesifazane abangaphezu kweminyaka eyi-18, ingama-75 mg.
• Kwabesifazane abakhulelwe nabancelisayo abangaphezu kweminyaka engu-18 ubudala, kufanele bathathe ama-85 mg no-120 mg, ngokulandelana. 
• Ngokusho kwabanye ochwepheshe, ababhemayo kufanele bengeze i-35 mg eyengeziwe enanini elidingekayo.
• Ezinsaneni (izinyanga ezi-0 kuye kweziyi-12), inani likavithamini C obisini lwebele. 
• 1 mg izingane ezineminyaka engu-3-15 ubudala; 
• 4 mg kusukela eminyakeni 8 kuya 25 ubudala; 
• Iminyaka engu-9 kuya kwengu-13 ubudala ingama-45 mg.
• Entsha (iminyaka eyi-14 kuye kweyi-18), umthamo onconywayo ngu-75 mg wabafana no-60 mg wamantombazane.

Kuleli thebula, ungabona isidingo sansuku zonke sikavithamini C ngokucacile.

Ukulimala Kwe-Vitamin C Engeziwe

Siyazi ukuthi uvithamini C uqinisa amasosha omzimba futhi welapha amanxeba. Iyasebenza futhi ekuthuthukiseni amathambo, ukuvimbela umdlavuza, isifo sikashukela kanye nesifo senhliziyo. Ngakho-ke, ingabe i-vitamin C iyingozi? 

Ngeke kushiwo ukuthi i-vitamin C iyingozi njengoba ithathwa ekudleni. Kodwa-ke, kungaba yingozi uma kuthathwa ngokweqile ngendlela yezithako ze-vitamin C. Singabala izingozi ze-vitamin C ngokweqile ngale ndlela elandelayo:

Kungabangela izinkinga zokugaya ukudla

• Isithasiselo se-Vitamin C siqukethe ngaphezu kwe-100% yesidingo sansuku zonke. I-2.000 mg ngosuku isethwe njengomkhawulo ophezulu obekezelelekayo. Ukuthatha ngaphezu kwaleli nani likavithamini C kungabangela izinkinga zokugaya ukudla ezifana nesifo sohudo nesicanucanu.
• Ukunciphisa inani elithathiwe kungahlehlisa le miphumela. Ngaphezu kwalokho, izithasiselo ze-vitamin C ezinedosi ephezulu, uma zidliwe ngamanani amakhulu kune-2.000 mg. ematsheni ezinso futhi kubikwe ukwehluleka kwezinso. Nokho, lokhu kuyivelakancane kakhulu kubantu abanempilo.
• Ngaphezu kwalokho, labo abanezimo ezandisa ubungozi bokunqwabelana kwensimbi emzimbeni, njenge-hemochromatosis, kufanele baqaphele ngokuthatha izithasiselo zikavithamini C.
• Lokhu kungenxa yokuthi izithako ze-vitamin C ukumuncwa kwensimbiKungabangela ukudla okusansimbi ngokweqile kanye nokulimala kwezitho zomzimba.

Yonke le miphumela engemihle ivela lapho uvithamini C ethathwa njengefomu lokwengeza. Ngoba akunakwenzeka ukuthola levithamini eningi ekudleni.

I-Vitamin C ayigcinwa emzimbeni

• I-Vitamin C iyivithamini encibilikayo emanzini. Ngokungafani namavithamini ancibilikayo amafutha, awagcinwa emzimbeni. Inani elidingekayo lithuthelwa ezicutshini ngoketshezi lomzimba. Noma yikuphi okweqile kukhishwa emchameni.
• Njengoba imizimba yethu ingagcini noma ikhiqize uvithamini C iyodwa, kubalulekile ukudla ukudla okunothe ngovithamini C nsuku zonke.
• Ukuthatha amanani aphezulu kavithamini C ngokusebenzisa izithasiselo akunconywa. Uma kuthathwa imithamo emikhulu ngesikhathi esisodwa, umzimba awunaso isikhathi sokulahla lokho ongakwazi ukukusebenzisa. Lokhu kungabangela imiphumela engemihle njengokucasuka kwamathumbu.

ukungalingani kwezakhi

• Ukudla kakhulu uvithamini C kungakhinyabeza ikhono lomzimba lokucubungula ezinye izakhi. Isibonelo, i-vitamin C ne-vitamin B12 emzimbeni Ithusi kunganciphisa amazinga.

Ukufingqa;

I-Vitamin C igcwele izithelo ezifana namawolintshi, ama-tangerine, amagilebhisi, ulamula, amakiwi, uphayinaphu, ama-strawberry, nemifino efana nopelepele obomvu noluhlaza, utamatisi, i-arugula, iparsley, ulethisi, ama-rose hip, i-broccoli, iklabishi nesipinashi.

I-Vitamin C iyi-antioxidant enamandla. Ngakho-ke, kunezinzuzo ezifana nokuqinisa amasosha omzimba. Iphinde ibe nemisebenzi efana nokuvimbela izifo zenhliziyo, umdlavuza kanye nokushoda kwensimbi, ukulawula umfutho wegazi.

Njengoba uvithamini C enala ekudleni okuningi, ukuntula kwawo akuvamile. Ngokuntuleka okukhulu, i-scurvy ingenzeka.

Ukwengezwa kwe-Vitamin C kulungisa ukuntula kwalabo abangatholi uvithamini C owanele. Nokho, ukuthatha kakhulu kungabangela izinkinga zokugaya ukudla, ukunqwabelana kwensimbi kanye namatshe ezinso. Indlela ephephile yokuthola uvithamini C iwukudla inqwaba yokudla okunovithamini C.

Isilinganiso esidingekayo nsuku zonke sikavithamini C singama-75 mg kwabesifazane nama-90 mg kwabesilisa. Abanye abantu badinga ukuthatha okwengeziwe. Ngokwesibonelo; Umuntu obhemayo kufanele athathe u-35 mg wevithamini C ngaphezulu kwaleli nani.

 Izithenjwa: 1, 2, 3, 4