Chabwino ndithudi aliyense amadziwa vitamini C! Tonsefe timamva zabwino zambiri, sitimatsutsana ndi zamoyo zake panthawi ya matenda, timazitenga pamapiritsi kapena mapiritsi osungunuka. Koma kodi timadziwa zonse zokhudza vitamini "wotchuka"? Zili choncho kuti iye ali ndi zinsinsi zake. Ndipo palinso zinthu zothandiza, zomwe sitinaganizepo. Izi ndizo mtundu wa njira zamagetsi zomwe zimayambitsa vitamini C mu thupi lathu, ndi kuyankhula.
Vitamini C kapena ascorbic asidi amachita ntchito zambiri zofunika m'thupi la munthu. Zimathandiza kwambiri kuyamwa kwachitsulo, kumayambitsa mapangidwe, mafupa, mano ndi ziphuphu. Zimathandiza kwambiri kuti machiritso akhudze, zimathandiza kuti khungu likhale lolimba, ndilofunika kuthana ndi kupanikizika, kumayambitsa mahomoni ochuluka, kumawonjezera kukana kwa matenda, kumathandizira kwambiri kuthamanga kwa magazi, matenda opatsirana pogonana komanso ngakhale khansa.
Ndikofunika kudziwa kuti iyi ndiyo vitamini yokha yomwe siingakhoze kupangidwe mu thupi laumwini pokhapokha, ilo liyenera kulowetsedwa kumeneko ndi chakudya kapena zakudya zinazake zapadera monga mapiritsi. Chakudya cha vitamini C, mtsogoleri weniweni ndi rosehip - 250 mg. mu 100 g, ndi zipatso za citrus zili ndi 50 mg okha. 100 g ya zipatso.
Mavitamini ena amtengo wapatali ndi: tsabola, strawberries, mbatata, kolifulawa, ndi zipatso zambiri ndi masamba. Ndikofunika kudziwa kuti kuyambitsa vitamini C kuchokera ku zipatso ndi ndiwo zamasamba kumachitika pokhapokha ngati mukudya mawonekedwe opangira. Ambiri mavitamini amatha panthawi ya chithandizo cha kutentha komanso nthawi yozizizira ngakhale nthawi yosungirako nthawi yaitali.
Mlingo woyenera wa vitamini C
Mlingo wamkulu wotchuka ndi 60 mg. tsiku. Ngakhale kuti palifukufuku onse, mlingo "wolondola" wa vitamini uwu ndiwongopitirirabe ndi mikangano yambiri kufikira lero. Pali zifukwa zambiri zomwe zimapangitsa kuti vitamini C. zikhale zofunikira. Zitsanzo zimaphatikizapo kutentha kwakukulu kapena kuzizira, kusuta fodya, kumwa mankhwala opatsirana pogonana ndi mankhwala ena, kupyolera mwamphamvu pantchito kapena masewera. Akatswiri ambiri azaumoyo amapereka mlingo waukulu wa mankhwala a khansa kapena matenda a mtima. Ochita masewera olimbitsa thupi amalimbikitsidwa kuti azitenga mavitamini C 2 mpaka 3 pa tsiku, momwe njira zawo zamagetsi zimayendera ndipo zimafuna mphamvu ndi mphamvu zambiri.
Mphamvu ya vitamini C pa thupi
Tonsefe tikudziwa zotsatira zake za vitamini ichi pa kukana kwa thupi. Choyamba, kumawonjezera ntchito ya maselo oyera a magazi, omwe amachitanso ntchito kuti adziwe ndi kuwononga mavairasi, mabakiteriya ndi maselo a khansa. Maselo oyera a anthu omwe amatenga mavitamini m'magulu awiri kapena atatu patsiku amadziwika ndi ntchito yaikulu. Anthu oterewa sagwidwa ndi matenda komanso amachira mofulumira kuvulala kapena atatha opaleshoni.
Vitamini C ndi oxidizer yofunikira. Amathandizanso kuti mavitamini awiri azikhala ofunika kwambiri kwa wina ndi mzake, chifukwa amatha kulimbikitsa komanso kuthandizira ena.
Vitamini C imathandiza kwambiri ubongo. Akatswiri amanena kuti zimateteza maselo a ubongo ku mpweya wa njala. Pambuyo pokhala ndi mavitamini C wambiri m'thupi la munthu, maselo apadera amapezeka minofu yaumanjenje, yomwe imathandiza kuti ubongo ndi mpweya uziyenda mu ubongo ndi ziwalo zina. Zaka zingapo zapitazo, anayesera kuyesera kuti adziwe kuti vitamini C ndi selenium zimatha kuletsa kukula kwa maselo a khansa. Makamaka vitamini C yokha imalepheretsa kutembenuka kwa zinthu zina muzitsulo zopweteka. Chimodzi mwa zinthu zoterezi ndi nitrites. Amalowa m'thupi lathu pamodzi ndi ndiwo zamasamba ndi zipatso zomwe zimakula ndi feteleza zamchere zomwe zimakhala ndi nitrates, zomwe zimakhala thupi la nitrites. Pakadali pano, palibe njira yopezera kutenga nitrates m'thupi mwathu kapena kuchepetsa kudya. Mukamwa, zinthu izi zimakhala chimodzi mwa zifukwa zazikulu za khansa m'mimba ndi m'matumbo. Koma mukhoza kuyambitsa njira za thupi, momwe zotsatira za zinthu zovulazira zidzatsikira mpaka zero. Zinatsimikiziridwa kuti mu njira zonse zamagetsi, kuyambitsa mavitamini c ndi nthawi yofunikira kwambiri. Ndi iye amene amatha kuyimitsa kutembenuka kwa nitrates ndi nitrites mu nitrosamines, mankhwala omwe amachititsa khansa.
Kwa akatswiri odwala, Vitamini C ndi yofunika kwambiri kuti mukhale ndi minofu yomwe imakhala yabwino. Popanda vitamini C n'zosatheka kupanga collagen, mapuloteni, omwe ndi ofunikira kupanga zomangamanga. Kutenga mlingo woyenera wa vitamini C kumalimbikitsa machiritso mofulumira ndikupangitsa thupi kukhala labwino. Kuonjezerapo, vitamini C imakhudzidwa ndi calcium, yomwe imawonekeratu kuti imalimbikitsa kupanga mafupa, kukula kwake, komanso imapereka machiritso a panthawi yake.
Tonsefe tazimva ndipo tikudziwa kuti vitamini C ndi yofunikira kwambiri pamaganizo a mtima. Koma muyenera kudziwa za mavitamini pamtima ndi mitsempha ya magazi. Pa kafukufuku wa akatswiri omwe amaphunzira za matenda a mtima, zinawonetsetsa kuti vitamini C imapangitsa maselo oyera a m'magazi ena kuchokera m'magulu ena a thupi kulowa mu mtima, motero amachititsa kuti thupi likhale ndi mitsempha yambiri. Pali kusiyana pakati pa AD ndi ascorbic asidi. Izi zikutanthauza kuti ndizochepa thupi.
Vitamini C ndi ofunika kwambiri kwa anthu omwe amadwala matendawa. Kuphatikiza apo, kuphatikizapo vitamini B1 ndi amino acid cysteine, zotsatira zovulaza za formalin, formaldehyde ndi acetaldehyde zingaletsedwe.
Vitamini C imatha kupirira njira zambiri zoopsa m'thupi. Mwachitsanzo, chifukwa cha utsi wa ndudu, nikotini, kutuluka kwa magalimoto, zitsulo zolemera ... Popeza timadziwika ndi izi m'miyoyo yathu ya tsiku ndi tsiku, m'pofunikira kuti tipeze vitamini C. Zophunzira zimasonyeza kuti m'magazi a osuta ndi osamwa pafupifupi 20 mpaka 40 peresenti yochepa ya vitamini C. Chifukwa chake ndi chakuti vitamini nthawi zonse amawonongeka kuti athetse ziwawa. Ngati simukubwezeretsanso mlingo uliwonse tsiku ndi tsiku, zingayambitse kuwonongeka kwa thupi.
Pakadali pano, palibe vitamini C omwe amadziwika kuti ndi oposa. Kwa omwe amamwa mlingo wa 2 mpaka 3 g pa tsiku palibe choopsa choposa. Koma kutenga mlingo waukulu kwambiri kungayambitse vuto m'mimba, makamaka ndi gastritis ndi zilonda zam'mimba. Zikatero zimalimbikitsa kutenga vitamini C pambuyo ndi kuchepetsa mlingo.
Pofuna kupewa, mlingo woyenera ndi pafupifupi 3 g pa tsiku. Koma nkofunika kudziŵa kuti mlingo umenewu uyenera kuperekedwa mosalekeza komanso moyenera. Kutenga mavitamini C ambiri kungachititse kuti m'mimba mukhumudwitse. Chimodzimodzinso chimatha kuthetsa mwamsanga kuvomereza kwake. Pambuyo pa mlingo waukulu, m'pofunikira kuti muzitha kuchepetsa kudya kwa vitamini, kuti musadabwe kwambiri ndi thupi la vitamini C.
Kutenga vitamini C, zingathenso kulumikizana ndi bioflavonoids, popeza pali chifukwa chokhulupirira kuti vitamini amathandizidwa kwambiri ndi thupi. Ndipo pamapeto pake ndizosamvetsetseka chidwi chenicheni chodziwika bwino: vitamini C ikhoza kusakaniza mosavuta. Izi zikutanthauza kuti ngati simunamwe madzi ndi piritsi la vitamini C losungunuka mkati mwake, ndi bwino kulidula. Ngati simukudya apulo mwa kuidula ndikuyitenganso maola angapo - itulutseni. Mavitamini C oxidised amakhala chinthu chovulaza chomwe chingasokoneze thupi mwamsanga komanso kwa nthawi yaitali.