M'malo mwake, mkangano woti vitamini C amatha kuchiza chimfine wapitilira kuyambira m'ma 1970. Kuyambira nthawi imeneyo, mkangano pakati pa "gulu logwira ntchito la vitamini C" ndi "Vitamini C losagwira ntchito" lakula kwambiri, ndipo mbali ziwirizi zakhala ndi maganizo awo, ndipo sizinagwirizane, ndipo n'zovuta kutsimikizirana.

Pa Disembala 11, 2023, Pulofesa Hemila ndi anzake adasindikiza kafukufuku wamankhwala wozikidwa ndi umboni m'magazini yazachipatala yodziwika bwino padziko lonse lapansi ya BMC Public Health, yomwe idaphatikizapo maphunziro 15 ofunikira ndi odwala 4437, ndipo zotsatira zake zidawonetsa kuti: Kuwonjezera kwa> 1g ya vitamini C patsiku kumatha kuchepetsa kuchuluka kwa odwala omwe akuphonya (ntchito) ya odwala chimfine ndi 15% ya masiku 6, kufupikitsa ndi zizindikiro za 7% Kuthekera kwa matenda owonjezereka ndi 13%, zomwe zatsimikiziridwa koyamba:

Vitamini C amatha kuchiza chimfine!

1.Kodi vitamini C amachita chiyani

Vitamini C, yemwe amadziwikanso kuti ascorbicacid, poyamba ankadziwika kuti "vitamini wapadziko lonse." Kupanda vitamini C, pakhoza kukhala magazi m'kamwa, kuchepa kukana, scurvy kwambiri, amenenso ndi chiyambi cha amene amadziwika kuti "ascorbic acid". Vitamini C imasungunuka kwambiri m'madzi ndipo imakhala ndi mamolekyu osavuta a mavitamini 13.

Vitamini C akhoza kulimbikitsa chitetezo cha m`thupi mapuloteni kaphatikizidwe, kuonjezera kukana thupi, kusintha ntchito michere zinchito, kuonjezera chiwerengero cha lymphocytes ndi kusintha phagocytic ntchito ya ndale maselo, antioxidant, kuti tikwaniritse zotsatira za kuchiza ozizira.

2 Ndi zakudya ziti zomwe zili ndi vitamini C wambiri

Ndikosavuta kupeza vitamini C, yomwe imapezeka kwambiri mu zipatso ndi ndiwo zamasamba.

3 Ndi kusamvetsetsana kotani pakuwonjezera vitamini C

Vitamini C ndi wosavuta kupeza, koma kutayika kosavuta, kungatheke bwanji kuyamwa bwino ndikugwiritsidwa ntchito ndi thupi?

Zolakwa izi ziyenera kupewedwa:

Mavitamini C omwe amalangizidwa tsiku lililonse kwa amayi akuluakulu ndi 75 mg (pafupifupi kuchuluka kwa lalanje laling'ono) ndi 90 mg (pafupifupi 1.5 malalanje apakati) kwa amuna. Kuchuluka kotetezedwa tsiku lililonse sikuyenera kupitirira 2000 mg.

Ngakhale kuti vitamini C ali ndi ubwino wambiri, kudya kwambiri kwa nthawi yaitali kungayambitse mavuto, monga oposa 3 magalamu / tsiku angayambitse kupweteka m'mimba, kutsegula m'mimba; Kuposa 4 g/sabata akhoza kupanga mkodzo miyala, aakulu milandu adzaoneka hematuria ndi aimpso colic. Kuchuluka kwa nthawi yayitali kumathandiziranso kagayidwe ndi kutulutsa vitamini C m'thupi, ndipo zizindikiro za scurvy zitha kuchitika mutasiya mankhwala.

Choncho, vitamini C si bwino kwambiri, kudya kwambiri si kwabwino kwa thupi la munthu, kapena zovulaza. Mlingo wambiri wa vitamini C wowonjezera umangogwiritsidwa ntchito kwakanthawi kochepa (masiku 3-5) panthawi ya chimfine.

Bodza Lachiwiri: Masamba ndi zipatso zodulidwa kapena juiced. Kusungirako nthawi yaitali, mchere wambiri, ndi kutentha kwa nthawi yaitali kudzawonjezera kutaya kwa vitamini C. Zamasamba zikaphikidwa pa kutentha kwakukulu kwa mphindi 5-10, kutaya kwa vitamini C kumatha kufika 70% -90%.

Chifukwa chake, pokonza masamba okhala ndi vitamini C wambiri, mfundo zotsatirazi ziyenera kudziwika:

☆ Mchere wocheperako, nthawi yowotcha komanso yowotcha nthawi yayifupi momwe mungathere;

☆ Ndi bwino kudya yaiwisi mutatsuka; ☆ Tsukani masamba musanawadule pophika; ☆ Sakanizani masamba akadulidwa ndikuyesera kufupikitsa nthawi yowonekera mumlengalenga; ☆ Osagwiritsa ntchito mkuwa pophika, yesani kugwiritsa ntchito chitsulo.

Nthano 3. Kudya zipatso ndizovuta kwambiri M'malo mwake ndi mankhwala a vitamini C Ngakhale pali mavitamini C owonjezera pamsika, vitamini C wachilengedwe ali ndi vitamini P (bioflavonoids), yomwe ingapangitse bata.

Zipatso za citrus zili ndi zinthu zambiri zachilengedwe. Pokhapokha ngati vitamini C itayika kwambiri kapena imakhala yovuta kupeza kudzera mu chakudya, vitamini C iyenera kuwonjezeredwa ndi zipatso ndi ndiwo zamasamba.

Nthano 4. Vitamini C amateteza chimfine Idyani kwambiri nthawi ya chimfine Kafukufuku amasonyeza kuti vitamini C ndi othandiza kwa anthu omwe ali ndi zizindikiro zozizira, osati kupewa chimfine.

Lingaliro lolakwika 5. Kumwa madzi a mandimu kapena kudya zipatso kungathenso kudzaza vitamini C mukamagwidwa ndi chimfine, kufunikira kwa vitamini C kumawonjezeka, koma nthawi zambiri kusowa kwa njala, ndipo n'zovuta kutenga zokwanira kuchokera ku zakudya zanu za tsiku ndi tsiku. Pochiza chimfine, kudya kwa vitamini C kuyenera kufika osachepera 1 g / tsiku, nthawi zambiri osapitirira 2 g / tsiku. Zakudya zowonjezera zakudya kapena mankhwala angafunike.

Vitamini C ali ndi mitundu yosiyanasiyana ya mlingo, monga: mapiritsi a vitamini C, jekeseni wa vitamini C, mavitamini a vitamini C, mapiritsi a vitamini C, mavitamini a C effervescent, mapiritsi a vitamini C a sodium chewable, etc., kusiyana kwa mtengo kumakhalanso kwakukulu kwambiri. Nthawi zambiri, kukonzekera kwapaintaneti (OTC) kumakhala kotsika mtengo kuposa kukonzekera chakudya chaumoyo.

Ndibwino kuti mutenge mapiritsi a vitamini C kapena mapiritsi a effervescent, mapiritsi a vitamini C ndi otsika mtengo, mapiritsi a effervescent amatha kupangidwa ndi madzi ofunda, omwe samangowonjezera vitamini C, komanso amawonjezera madzi akumwa.

Olakwika 6. Vitamini C amene akhoza kudya gout, mkodzo calculus odwala ayenera kupewa kugwiritsa ntchito vitamini C mankhwala. Mlingo waukulu wa vitamini C ukhoza kukhudza kutsekeka kwa magazi, ndipo odwala omwe amatenga anticoagulants sayenera kuwonjezeredwa ndi Mlingo waukulu.

Kuonjezera apo, mapiritsi ena a vitamini C amakhala ndi sodium yambiri, ndipo m'pofunika kuchepetsa mchere wa zakudya kapena zakudya zina za sodium pamene mukugwiritsa ntchito.

?