I-Vitamin C, eyaziwa nangokuthi i-ascorbic acid, ilungu lomndeni ongenawo umthamo wamanzi amavithamini. Kudingeka ukukhula okujwayelekile nokugcinwa kwezicubu eziningi zomzimba wakho, kufaka phakathi i-collagen, edingekayo ukuze uthole izicubu ezixhumayo eziphilile nokuphulukiswa kwesilonda.
I-Vitamin C iyasiza futhi amathambo akho namazinyo akho ahlale eqinile. Kudingeka futhi ukuba wenze ama-neurotransmitter athile kanye ne-protein yamagciwane.
Amasosha omzimba wakho ancike ku-vitamin C ngenjongo enempilo futhi. Futhi kukhona ibhonasi yabalimi . Ukudla ukudla okunevithamini C okuzosiza umzimba wakho ulandele insimbi eningi emithonjeni yezitshalo ezifana nesipinashi, amantongomane, kanye nembewu.
I-National Academy of Sciences, Engineering, neMedicine, Health and Medicine Division inqume ukuthi i-vitamin C. isetshenziselwa ukudla (DRI). Isekelwe ezidingo zomsoco zansuku zonke zomuntu ophilile. Uma unenkinga yezokwelapha, kufanele ukhulume nomhlinzeki wezempilo wakho mayelana nezidingo zakho zevithamini C.
Amadoda
Iminyaka eyi-1 kuya kwemi-3: ama- milligri ayi-15 ngosuku
Iminyaka engama-4 kuya kweyisishiyagalombili: ama-milligram angu-25 ngosuku
Iminyaka engu-9 kuya kwengu-13: ama-milligram angu-45 ngosuku
Iminyaka engu-14 kuya kwengu-18: 75 milligrams ngosuku
Iminyaka engu-19+: 90 milligrams ngosuku
Abesifazane
Iminyaka eyi-1 kuya kwemi-3: ama- milligri ayi-15 ngosuku
Iminyaka engama-4 kuya kweyisishiyagalombili: ama-milligram angu-25 ngosuku
Iminyaka engu-9 kuya kwengu-13: ama-milligram angu-45 ngosuku
Iminyaka engu-14 kuya kwengu-18: 65 milligrams ngosuku
Iminyaka engu-19+: 75 milligrams ngosuku
I-Vitamin C itholakala ngokwemvelo ezitshalweni nemifino , ikakhulukazi izithelo ze-citrus, ama-strawberry, i-pepper, utamatisi, i-broccoli namazambane. Abantu abangadli izithelo nemifino okwanele basengozini yokuthuthukisa ukungabi nalutho.
I-Vitamin C Ukuntuleka
Ukuntuleka kweVithamini C okude isikhathi eside kungabangela isifo, isifo esibi esibonakala yi-anemia, i-skin hemorrhages (i-blood spots) ne-gingivitis (isifo sofuba).
Akuvamile, kodwa kungenzeka kubantu abangondlekile noma abadakayo.
Abantu abangatholi isilinganiso esanele samavithamini C nsuku zonke (cishe ama-milligram angu-75 kuya kwangu-90) bangabhekana nanoma iyiphi yalezi zinkinga zempilo:
- izinsini eziphaphayo
- ukulimaza kalula
- ukuphulukiswa kwesilonda kancane
- i-nosebleeds
- ukukhathala
- isisindo somzimba esibuthakathaka
- isikhumba esomile, esinamahloni
- izinwele ezomile ezinomphela wokuhlukaniswa
Ukudla ngokudla ukudla okucutshungulwe kakhulu ngezinga elanele lezithelo nemifino kungaholela ekutheni i-vitamin C engenakho. Njengoba i-vitamin C ingencibilika kwamanzi, umzimba wakho awuwugcini kahle, ngakho-ke kudinga ukugcwaliswa nsuku zonke.
I-Scurvy ingadinga ukwelashwa ngama-high levels of supplements, kepha ukuntuleka okunamandla kungalungiswa ngokusetshenziswa kwezithelo nemifino ephezulu ku-vitamin C, ikakhulukazi izithelo ze-citrus, ama-strawberries, amazambane, ama-broccoli, utamatisi nopelepele.
I-Vitamin C iyancipha uma izithelo nemifino emisha zivezwa emoyeni noma ekushiseni, izithelo nemifino entsha / eluhlaza okwesibhakabhakeni kunevithamini C ngaphezulu kunelawo asephekwe noma ekheniwe.
Izithako ze-Vitamin C
I-Vitamin C i-antioxidant, futhi kunconywa njengengxenye yokwamukela ukushisa komkhuhlane nomkhuhlane kanye nokunye ukwelashwa kwezinye izinhlobo zomdlavuza.
Noma kunjalo, ucwaningo aluzange lunikeze ubufakazi obanele kulezi zincomo. Nakuba ezinye izifundo ziye zabonisa ukuthi abantu abanezinhlobo ezithile zomdlavuza banamazinga aphansi egazini levithamini C kunomphakathi jikelele, abukho ubufakazi bokuthi ukuthatha isisindo sevithamini C kunciphisa ingozi yomdlavuza.
Kungenzeka ukuthi weqa ifomu elongezelayo - ungcono kakhulu ekudleni izithelo nemifino eningi - zicebile nge-vitamin C, futhi zinezinye izinhlanganisela ezizuzayo ongazitholi ekufakeni isondlo esivamile.
Kodwa, uma ucabanga ukuthi udinga izithako, gwema i-vitamination ye-megadising C. Ukuthatha amavithamini C amaningi okungeziwe kungase kubangele ukuhuda noma izihlalo ezivulekile.
I-Institute of Medicine yasungula ama-milligram angu-1 800 kuya ku-2 000 ngosuku ngokuthi izinga lokudla elibekezeleleka eliphezulu.
Imithombo:
I-MedlinePlus.com. "Isikhwama." Kufinyelelwe ku-Mashi 19, 2016. https://www.nlm.nih.gov/medlineplus/ency/article/000355.htm.
I-National Academy of Sciences, Engineering and Medicine, Health and Medicine Division. "Ukudluliswa Kwezinkuni Kufaka Amathebula Ne-App." Kufinyelelwe ku-Mashi 19, 2016. http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
Izikhungo Zempilo Zesizwe, iHhovisi Lokudla Kwezondlo. "Iphepha le-Vitamin C I-Factory Sheet for Professional Professionals." Kufinyelelwe ku-Mashi 19, 2016. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/.