?t?t? nd? mmad? ga-a?? vitamin C effervescent mbadamba n'oge flu, na otu oge ?gw? "Vitamin C Yinqiao Tablet" na-emekwa ka ?gb? a tolitere na-ege nt? aha "vitamin C" na "mgbochi nje oyi" jik?tara ?n?. Ya mere, vitamin C, vitamin nwere ogologo ak?k? ihe mere eme, nwere ?r? d? otú ah?? Kedu ka m ga-esi tinye vitamin C? Vitamin C nwere ike ibu oke? Enwere nsogbu na iri oke?
Okwu a gbasara isiokwu vitamin C, ch?p?ta ihe vitamin C b?, olee ?r?, otu esi agbakwunye?
Vitamin C, nke a makwaara d? ka ascorbic acid, b? vitamin soluble nke nwere usoro kem?kal yiri glucose. Isi ?r? ya na ah? mmad? nwere ?t?t?:
Na-enyere aka synthesize protein d? mkpa: Vitamin C d? mkpa na njik? nke collagen, nke d? na akp?kp?, ezé, na ?kp?kp?, ya mere enwegh? vitamin C ga-eme ka ?nya na-agw? ngwa ngwa. Vitamin C na-enyekwa aka synthesize carnitine, ihe d? mkpa na-ebu na ab?ba metabolism. ② Vitamin C: na-enyere aka synthesize neurotransmitters, vasodilators na mbuf?t ibelata bekee prostacycline. Vitamin C: antioxidant sitere n'okike, ? nwere ike imeju ihe antioxidant nke ah?.
Kedu ihe b? antioxidants? Echiche nke antioxidants b? ntak?r? ihe na-ach?si ike ka a k?waa ya.

?m? mmad? na-eji oxygen metabolize, na usoro nke metabolism ga-emep?ta ?f?d? oxygen molekul na naan? d?p?r? ad?p? electrons (g?nyere superoxide anion (.O2 -), hydroxyl radical (.OH) na hydrogen peroxide (H?O?)). ?d? molekul elektr?n d?p?r? ad?p? nke d?p?r? ad?p? anagh? eguzosi ike n'ihe, ? ga-agbakwa gburugburu n'efu ka a na-akp? ya radical oxidizing.
Nd? nk?t? ga-enye elektr?n site na ihe nd? ?z? iji mee ka radicals nd? a na-awaghar? awaghar? oxidizing, yab? na ? gagh? enwe nsogbu.
Mgbe ekpughere ya na mkpali mp?ga (d?ka radieshon, mbuf?t na-ad?gh? ala ala, ?g? pathogen) ma ? b? mmebi nke metabolic nke onwe ha ga-emep?ta radicals free oxidative, enwegh? ike iwep? ya n'oge.
Nd? a free radicals na-ebibi mgbidi cell na mkp?r? nd? ihe nketa nke cell site n'?p?nara ?m? irighiri ihe nd? ?z? nke electrons, na-eme ka cell apoptosis d?kwuo elu ma na-ebute ?r?a [1].
Ihe nd? a na-akp? antioxidants b? nd? na-enye electron, nke nwere ike inye electrons ka ? na-eme ka radicals free oxidizing, nke mere na ? gh?? ikuku oxygen na-ad?gh? emer? ah?. Oke oxidative free radicals na-akpata nnukwu nsogbu na ah? mmad?, ya mere, e nwere ?t?t? antioxidants n'ime ah? mmad?, dietary antioxidants tumadi ad? na ?h?r? mkp?r? osisi na akw?kw? nri, ?t?t? nnyocha ach?p?tala na iri ?t?t? mkp?r? osisi na akw?kw? nri nwere ike ibelata ?nw? b? n'ezie met?tara ?garanya antioxidant bekee na nri nd? a.
Nd? na-eri nri na-ah?kar? g?nyere: beta carotene na carotenoids (vitamin A), vitamin C, na ?d? vitamin E d? iche iche.
Vitamin C enwegh? ike imep?ta ya site na ah? ma a ga-enweta ya site na nri. A na-etinye vitamin C na nri na obere eriri af?, usoro mm?p?ta a na-agbanwekwa, iribiga nri ókè ga-eduga n'ibelata nke mm?p?ta, mgbe oriri kar?r? 1000mg kwa ?b?ch?, ?n??g? absorption b? naan? 50% ma ? b? obere.
Ihe ach?r? vitamin C kwa ?b?ch? na United States b?: 15-45mg kwa ?b?ch? maka ?m?aka; 75mg / ?b?ch? maka ?m? nwany?; 90mg / ?b?ch? maka ?m? nwoke; ruo 120mg / ?b?ch? maka nd? d? ime ma ? b? nd? na-enye nwa ara. Oke kachas? nke vitamin C maka nd? okenye b? 2000 mg / ?b?ch?.

② Nd? bi na China bi na nri nri nri: ?n??g? vitamin C akwadoro maka ?t?t? nd? okenye b? 100mg, oke oke b? 2000mg.
Nke ukwuu nwere ike imer? ah?? N'ihi na vitamin C b? vitamin soluble mmiri, ngafe nwere ike p?ta site na ak?r? na-ad?kar?gh? na-akpata nsi, ma e nwere nsogbu ch?r? nlebara anya na ak?r? nkume, n'ihi na vitamin C ga-am?ba ?d?naya nke oxalate na mmam?r?, na oke oxalate ga-etolite nkume na calcium. Enwere njik? d? n'etiti nri na nri mgbakwunye vitamin C na oxalate ak?r? na ?m? nwoke [2]. Ya mere, a nagh? at? aro ka ? were ihe kar?r? oke elu nke vitamin C akwadoro.
A b?a na vitamin C, ihe mb? na-abata n'uche b? oroma na lemon utoojoo, n'ezie, ?t?t? akw?kw? nri na mkp?r? osisi nwere nnukwu vitamin C. ? b?r? na ? nye ego vitamin C kwa 100g nri, oroma d? anya na nke mb?.
Ihe nd? na-eson? b? ?garanya vitamin C:

Agba ose na akw?kw? nd? akw?kw? nd? ose: Red ose 100g nwere 190mg vitamin C, A na-aj?-sized agba ose nwere ike izute vitamin C nke ?b?ch? 2, ma na-enye vitamin A, nwere ike ikwu na ? b? antioxidant factory, naan? 26kcal. ?d?naya vitamin C nke ose green d? ntak?r? ntak?r?, mana ezuru iji gboo mkpa nke ?b?ch? 1, n'ezie, ?d?naya vitamin C nke ose na-acha uhie uhie d?kwa oke elu, obere efere 1 nwere ike iru 100mg ma ? b? kar?a, mana ? b?gh? onye ? b?la nwere ike ?nagide ya;
Broccoli: 100g broccoli nwere 90mg nke vitamin C, nke b? kp?mkwem otu ?b?ch? ch?r?, ? na-enyekwa 2.6g nke eriri nri, nke b? nan? 34kcal.
Mkp?r? kiwi nwekwara ?garanya na vitamin C. N'agbanyegh? mmet?ta nd? ?z?, ?d?naya vitamin p??p? bara ?ba nke ukwuu, 100g p??p? nwere 62mg vitamin C, ebe ? nwere ?t?t? vitamin A, nan? 39kcal. Mkp?r? osisi na akw?kw? nri nd? ?z? bara ?ba na vitamin C g?nyere peas, strawberries na nd? ?z?.
100g ikpeaz? nke oroma na lemon nwere 53mg nke vitamin C, na iri ab?? kwa ?b?ch? ab?gh? enwegh? vitamin C.