Anthu ambiri amamwa mapiritsi a vitamini C nthawi ya chimfine, ndipo mankhwala omwe adakhalapo kale "Vitamini C Yinqiao Tablet" amapangitsanso m'badwo uno womwe unakulira kumvera dzina la "vitamini C" ndi "anti-virus chimfine" kulumikizana. Ndiye, kodi vitamini C, vitamini yomwe idakhalapo kale, ili ndi gawo lotere? Kodi ndingawonjezere bwanji vitamini C? Kodi vitamini C ikhoza kukhala yochuluka? Kodi pali vuto ndi kudya kwambiri?
Nkhaniyi ikukhudza mutu wa vitamini C, fufuzani kuti vitamini C ndi chiyani, gawo lanji, momwe mungawonjezerere?
Vitamini C, yemwenso amadziwika kuti ascorbic acid, ndi vitamini wosungunuka wokhala ndi mankhwala ofanana ndi shuga. Udindo wake waukulu m'thupi la munthu uli ndi zingapo:
Amathandizira kupanga mapuloteni ofunikira: Vitamini C ndi wofunikira pakupanga kolajeni, yomwe ili pakhungu, mano, ndi mafupa, chifukwa chake kusowa kwa vitamini C kumayambitsa kuchira kwa bala. Vitamini C imathandizanso kupanga carnitine, chotengera chofunikira mu metabolism yamafuta. ② Vitamini C: imathandiza kupanga ma neurotransmitters, vasodilators ndi kutupa kuchepetsa zinthu za prostacycline. Vitamini C: antioxidant wachilengedwe, amatha kuwonjezera zinthu za antioxidant m'thupi.
Kodi antioxidants ndi chiyani? Lingaliro la ma antioxidants ndilosavuta ndipo liyenera kufotokozedwa.

Anthu ntchito mpweya metabolize, mu kagayidwe kagayidwe adzapanga mamolekyu ena mpweya ndi ma elekitironi okha okha (kuphatikizapo superoxide anion (.O2 -), hydroxyl kwakukulu (.OH) ndi hydrogen peroxide (H?O?)). Molekyu ya okosijeni yamtundu wotereyi ndi yosakhazikika ndipo imayendayenda momasuka kotero imatchedwa oxidizing radical.
Anthu wamba adzapereka elekitironi kudzera mu zinthu zina kuti neutralize izi akungoyendayenda oxidizing ankafuna kusintha zinthu mopitirira, kotero sipadzakhala vuto.
Mukakumana ndi zokopa zakunja (monga ma radiation, kutupa kwapang'onopang'ono, kuukira kwa tizilombo toyambitsa matenda) kapena zovuta zawo za kagayidwe kachakudya zidzatulutsa ma oxidative free radicals, sizingathetsedwe panthawi yake.
Ma radicals aulerewa amawononga khoma la cell ndi ma genetic a cell pobera ma electron ena, kufulumizitsa ma cell apoptosis ndikuyambitsa matenda [1].
Zomwe zimatchedwa antioxidants ndi opereka ma elekitironi, omwe amatha kupereka ma elekitironi ku ma oxidizing ma radicals aulere, kotero kuti amakhala molekyulu ya okosijeni yosavulaza. Kuchuluka kwa okosijeni wopanda ma radicals kumayambitsa kuvulaza kwakukulu kwa thupi la munthu, kotero pali ma antioxidants ambiri m'thupi la munthu, zakudya zopatsa mphamvu zoteteza antioxidants makamaka zimakhalapo mu zipatso ndi ndiwo zamasamba, kafukufuku wambiri wapeza kuti kudya zipatso ndi ndiwo zamasamba zambiri kumatha kuchepetsa kufa kwenikweni kumakhudzana ndi zinthu zolemera za antioxidant muzakudya izi.
Ma antioxidants omwe amapezeka kwambiri m'zakudya ndi awa: beta carotene ndi carotenoids (vitamini A), vitamini C, ndi mitundu yosiyanasiyana ya vitamini E.
Vitamini C sangathe kupangidwa ndi thupi ndipo ayenera kutengedwa kuchokera ku chakudya. Vitamini C mu chakudya amalowetsedwa m'matumbo ang'onoang'ono, ndipo njira yoyamwitsayi imakhalanso yosinthika, kudya kwambiri kumayambitsa kuchepa kwa chiwerengero cha kuyamwa, pamene kudya kuli koposa 1000mg patsiku, mlingo wa mayamwidwe ndi 50% kapena osachepera.
Zofunikira tsiku lililonse za vitamini C ku United States ndi: 15-45mg/tsiku kwa ana; 75mg/tsiku kwa akazi; 90mg/tsiku kwa amuna; mpaka 120mg/tsiku kwa akulu apakati kapena oyamwitsa. Mlingo wapamwamba wa vitamini C kwa akuluakulu ndi 2000mg/tsiku.

② Kudya kwazakudya zopatsa thanzi ku China: kuchuluka kwa vitamini C kwa akuluakulu ambiri ndi 100mg, ndipo malire apamwamba ndi 2000mg.
Kodi kuchulukitsitsa kungavulaze? Chifukwa vitamini C ndi vitamini sungunuka m'madzi, mopitirira muyeso akhoza excreted kudzera impso ndipo kawirikawiri zimayambitsa poizoni, koma pali vuto limene likufunika chisamaliro mu impso miyala, chifukwa vitamini C adzawonjezera zili oxalate mu mkodzo, ndi oxalate kwambiri kupanga miyala ndi kashiamu. Pali mgwirizano pakati pa zakudya ndi zakudya zowonjezera za vitamini C ndi miyala ya impso ya oxalate mwa amuna [2]. Chifukwa chake, sikovomerezeka kuti mutengere kuchuluka kwa vitamini C komwe kumalimbikitsidwa.
Pankhani ya vitamini C, chinthu choyamba chimene chimabwera m'maganizo ndi malalanje ndi mandimu wowawasa, makamaka masamba ndi zipatso zambiri zimakhala ndi vitamini C wambiri. Ngati muyitanitsa kuchuluka kwa vitamini C pa 100g ya chakudya, malalanje amakhala kutali ndi oyamba.
Zosakaniza zotsatirazi zili ndi vitamini C wambiri:

Tsabola wamtundu ndi tsabola wobiriwira: Tsabola wofiira 100g uli ndi 190mg vitamini C, tsabola wamtundu wapakatikati amatha kukwaniritsa zosowa za vitamini C masiku a 2, komanso amapereka vitamini A, akhoza kunenedwa kuti ndi fakitale ya antioxidant, 26kcal yokha. Vitamini C wa tsabola wobiriwira ndi wochepa pang'ono, koma wokwanira kukwaniritsa zosowa za tsiku la 1, kwenikweni, vitamini C wa tsabola wofiira ndi wokwera kwambiri, mbale yaing'ono ya 1 imatha kufika 100mg kapena kuposa, koma si onse omwe angathe kulekerera;
Broccoli: 100g broccoli ili ndi 90mg ya vitamini C, zomwe ndizofunikira tsiku la 1, komanso zimaperekanso 2.6g ya fiber yazakudya, yomwe ndi 34kcal yokha.
Chipatso cha Kiwi chilinso ndi vitamini C. Mosasamala kanthu za zotsatira zina, mavitamini a papaya ndi olemera kwambiri, 100g papaya ali ndi 62mg ya vitamini C, pamene ali ndi Vitamini A wambiri, 39kcal okha. Zipatso zina ndi ndiwo zamasamba zokhala ndi vitamini C ndi nandolo, sitiroberi ndi zina zotero.
100g yomaliza ya malalanje ndi mandimu imakhala ndi 53mg ya vitamini C, ndipo kudya kawiri patsiku sikusowa kwa vitamini C.