Ntau tus neeg yuav haus cov tshuaj vitamin C effervescent thaum lub caij mob khaub thuas, thiab cov tshuaj Vajtswv ib zaug "Vitamin C Yinqiao Tablet" kuj ua rau tiam neeg no uas loj hlob tuaj mloog lub npe "vitamin C" thiab "anti-viral cold" txuas ua ke. Yog li, vitamin C, vitamin nrog keeb kwm ntev, puas muaj lub luag haujlwm zoo li no? Kuv yuav tsum ntxiv cov vitamin C li cas? Puas muaj vitamin C ntau dhau? Puas muaj teeb meem noj ntau dhau?
Qhov teeb meem no yog hais txog lub ntsiab lus ntawm vitamin C, tshawb xyuas seb vitamin C yog dab tsi, lub luag hauj lwm dab tsi, yuav ua li cas ntxiv?
Vitamin C, tseem hu ua ascorbic acid, yog cov vitamin soluble nrog cov qauv tshuaj zoo ib yam li qabzib. Nws lub luag haujlwm tseem ceeb hauv tib neeg lub cev muaj ntau yam:
Pab synthesizes cov proteins tseem ceeb: Vitamin C yog tsim nyog nyob rau hauv synthesis ntawm collagen, uas muaj nyob rau hauv daim tawv nqaij, hniav, thiab pob txha, yog li ib tug tsis muaj vitamin C yuav ua rau qeeb qhov txhab. Vitamin C kuj pab synthesize carnitine, ib qho tseem ceeb cov cab kuj nyob rau hauv cov roj metabolism. ② Vitamin C: pab tsim cov neurotransmitters, vasodilators thiab o txo ??cov tshuaj prostacycline. Vitamin C: lub ntuj antioxidant, nws tuaj yeem ntxiv rau lub cev cov tshuaj antioxidant.
Cov tshuaj antioxidants yog dab tsi? Lub tswv yim ntawm antioxidants yog me ntsis paub daws teeb thiab yuav tsum tau piav qhia.

Tib neeg siv oxygen rau metabolize, nyob rau hauv cov txheej txheem ntawm metabolism yuav tsim ib co oxygen molecules uas tsuas yog cais electrons (xws li superoxide anion (.O2 -), hydroxyl radical (.OH) thiab hydrogen peroxide (H?O?)). Hom kev rho tawm electron oxygen molecule no tsis ruaj khov thiab yuav khiav ib puag ncig dawb yog li nws hu ua oxidizing radical.
Cov tib neeg ib txwm yuav muab ib qho hluav taws xob los ntawm lwm yam tshuaj los ua kom cov oxidizing radicals uas wandering, yog li yuav tsis muaj teeb meem.
Thaum raug rau sab nraud stimuli (xws li hluav taws xob, mob o, kab mob tshwm sim) los yog lawv tus kheej metabolic abnormality yuav tsim oxidative dawb radicals ntau dhau lawm, tsis tuaj yeem ua tsis tau raws sijhawm.
Cov dawb radicals no rhuav tshem cov phab ntsa ntawm tes thiab cov khoom siv ntawm tes los ntawm kev nyiag lwm cov molecules ntawm electrons, ua kom cov cell apoptosis thiab ua rau muaj kab mob [1].
Lub npe hu ua antioxidants yog cov khoom siv hluav taws xob, uas tuaj yeem muab cov hluav taws xob rau oxidizing dawb radicals, kom nws dhau los ua cov pa oxygen molecule uas tsis muaj teeb meem. Ntau dhau oxidative dawb radicals ua rau muaj kev phom sij rau tib neeg lub cev, yog li muaj ntau cov tshuaj antioxidants hauv tib neeg lub cev, kev noj zaub mov antioxidants feem ntau muaj nyob hauv cov txiv hmab txiv ntoo tshiab thiab zaub, ntau cov kev tshawb fawb tau pom tias noj txiv hmab txiv ntoo thiab zaub ntau dua tuaj yeem txo qhov kev tuag muaj feem cuam tshuam nrog cov nplua nuj antioxidant hauv cov zaub mov no.
Kev noj zaub mov zoo tshaj plaws muaj xws li: beta carotene thiab carotenoids (vitamin A), vitamin C, thiab ntau hom vitamin E.
Vitamin C tsis tuaj yeem tsim los ntawm lub cev thiab yuav tsum tau txais los ntawm cov khoom noj. Vitamin C nyob rau hauv cov zaub mov yog absorbed nyob rau hauv cov hnyuv me, thiab cov txheej txheem kev nqus no kuj hloov tau, noj ntau dhau yuav ua rau txo qis ntawm kev nqus ntawm cov khoom noj, thaum noj ntau dua 1000mg ib hnub twg, qhov nqus tau tsuas yog 50% lossis tsawg dua.
Kev pom zoo txhua hnub vitamin C hauv Tebchaws Meskas yog: 15-45mg / hnub rau menyuam yaus; 75mg / hnub rau cov poj niam; 90mg / hnub rau cov txiv neej; txog 120mg / hnub rau cov neeg laus cev xeeb tub lossis lactating. Qhov siab tshaj ntawm kev noj cov vitamin C rau cov neeg laus yog 2000mg / hnub.

② Tuam Tshoj tus neeg nyob hauv kev noj zaub mov kom zoo: qhov pom zoo ntawm cov vitamin C rau cov neeg laus feem ntau yog 100mg, thiab qhov txwv siab tshaj yog 2000mg.
Ntau dhau tuaj yeem tsim kev puas tsuaj? Vim vitamin C yog cov dej-soluble vitamin, ntau dhau tuaj yeem tawm los ntawm lub raum thiab tsis tshua muaj tshuaj lom, tab sis muaj teeb meem uas xav tau kev saib xyuas hauv lub raum pob zeb, vim tias vitamin C yuav ua rau cov ntsiab lus ntawm oxalate hauv cov zis, thiab oxalate ntau dhau yuav tsim cov pob zeb nrog calcium. Muaj kev sib raug zoo ntawm kev noj haus thiab kev noj tshuaj ntxiv ntawm vitamin C thiab oxalate raum pob zeb hauv cov txiv neej [2]. Yog li ntawd, nws tsis pom zoo kom noj ntau tshaj qhov pom zoo sab sauv txwv ntawm vitamin C.
Thaum nws los txog rau vitamin C, thawj yam uas los rau hauv siab yog txiv kab ntxwv thiab qaub txiv qaub, qhov tseeb, ntau yam zaub thiab txiv hmab txiv ntoo muaj ntau cov ntsiab lus ntawm vitamin C. Yog tias koj xaj cov vitamin C ib 100g ntawm cov zaub mov, txiv kab ntxwv nyob deb ntawm thawj.
Cov khoom xyaw hauv qab no yog nplua nuj nyob rau hauv vitamin C:

Xim kua txob thiab kua txob ntsuab: kua txob liab 100g muaj 190mg vitamin C, Cov kua txob xim nruab nrab tuaj yeem ua tau raws li cov vitamin C xav tau ntawm 2 hnub, tab sis kuj muab vitamin A, tuaj yeem hais tias yog lub Hoobkas antioxidant, tsuas yog 26kcal. Cov ntsiab lus ntawm vitamin C ntawm cov kua txob ntsuab yog me ntsis tsawg, tab sis txaus kom tau raws li qhov xav tau ntawm 1 hnub, qhov tseeb, cov ntsiab lus ntawm cov vitamin C ntawm cov kua txob liab kuj yog siab heev, 1 lub tais me me tuaj yeem ncav cuag 100mg lossis ntau dua, tab sis tsis yog txhua tus tuaj yeem zam tau;
Broccoli: 100g broccoli muaj 90mg ntawm vitamin C, uas yog raws nraim 1 hnub qhov yuav tsum tau, thiab nws kuj muab 2.6g ntawm kev noj haus fiber ntau, uas tsuas yog 34 kcal.
Kiwi txiv hmab txiv ntoo kuj nplua nuj nyob rau hauv vitamin C. Txawm hais tias muaj lwm yam teebmeem, papaya cov ntsiab lus vitamin yog nplua nuj heev, 100g papaya muaj 62mg ntawm vitamin C, thaum muaj ntau cov vitamin A, tsuas yog 39kcal. Lwm cov txiv hmab txiv ntoo thiab zaub uas muaj vitamin C muaj xws li peas, strawberries thiab lwm yam.
Qhov kawg 100g ntawm txiv kab ntxwv thiab txiv qaub muaj 53mg ntawm vitamin C, thiab noj ob hnub tsis muaj vitamin C.