Mubyukuri, impaka zo kumenya niba vitamine C ishobora gukiza ibicurane yarakomeje kuva mu myaka ya za 70. Kuva icyo gihe, impaka hagati y "itsinda ryiza rya vitamine C" n "" itsinda rya Vitamine C zidakora "zakajije umurego, kandi impande zombi zagize ibitekerezo byazo, kandi ntizigera zumvikana, kandi biragoye kumvikana.

Ku ya 11 Ukuboza 2023, Porofeseri Hemila na bagenzi be basohoye ubushakashatsi bushingiye ku bimenyetso bushingiye ku bimenyetso mu kinyamakuru cy’ubuvuzi kizwi cyane ku rwego mpuzamahanga cy’ubuvuzi BMC Public Health, cyarimo ubushakashatsi 15 bujyanye n’abarwayi 4437, kandi ibisubizo byagaragaje ko: Inyongera y’inyongera ya> 1g ya vitamine C ku munsi ishobora kugabanya icyiciro cy’akazi (akazi) cy’abarwayi bakonje bakunze kugabanuka 15%, bikagabanya umubare w’iminsi hamwe n’uburwayi bukabije bw’indwara. ubwa mbere:

Vitamine C irashobora gukiza ibicurane!

1.Ni iki vitamine C ikora

Vitamine C, izwi kandi nka ascorbicacid, yahoze izwi nka "vitamine rusange." Kubura vitamine C, hashobora kubaho amaraso ava, kugabanuka kugabanuka, kurwara bikabije, ari nayo nkomoko ikunze kwitwa "aside aside". Vitamine C irashobora gushonga cyane mumazi kandi ifite imiterere ya molekile yoroshye ya vitamine 13.

Vitamine C irashobora guteza imbere intungamubiri za poroteyine z'umubiri, kongera imbaraga mu kurwanya umubiri, kunoza imikorere y’imisemburo ikora, kongera umubare wa lymphocytes no kunoza ibikorwa bya fagocyitike y’utugingo ngengabuzima, antioxydeant, kugira ngo bigere ku ngaruka zo kuvura imbeho.

2 Nibihe biribwa bikungahaye kuri vitamine C.

Biroroshye kubona vitamine C, iboneka cyane mu mbuto n'imboga mbisi.

3 Ni ubuhe buryo bwo kutumva neza kuzuza vitamine C.

Vitamine C iroroshye kubona, ariko nkuko byoroshye gutakaza, nigute ishobora kwinjizwa neza no gukoreshwa numubiri?

Aya makosa agomba kwirindwa:

Icyifuzo cyo gufata buri munsi vitamine C ku bagore bakuze ni mg 75 (hafi ingano muri orange imwe ingana na orange) na 90 mg (hafi 1.5 icunga rinini) ku bagabo. Umubare ntarengwa wo gufata neza buri munsi ntugomba kurenza mg 2000.

Nubwo inyungu nyinshi za vitamine C, gufata igihe kirekire birashobora gutera ingaruka mbi, nka garama zirenga 3 / kumunsi bishobora gutera ububabare bwo munda, impiswi; Kurenza 4 g / icyumweru birashobora gukora amabuye yinkari, indwara zikomeye zizagaragara hematuria na colic impyiko. Kurenza igihe kirekire nabyo bizihutisha metabolisme no gusohora vitamine C mumubiri, kandi ibimenyetso byindwara bishobora kugaragara nyuma yo guhagarika ibiyobyabwenge.

Kubwibyo, vitamine C ntabwo aribyiza, gufata cyane ntabwo ari byiza kumubiri wumuntu, cyangwa byangiza. Kwiyongera kwa vitamine C nyinshi bigarukira gusa ku gukoresha igihe gito (iminsi 3-5) mugihe cy'ubukonje.

Ikinyoma cya 2: Imboga n'imbuto zaciwe cyangwa umutobe Vitamine C biroroshye gufata Vitamine C idahindagurika cyane kandi irashobora gusenywa mugihe cyo kubika, guteka ndetse no kumenagura. Kubika igihe kirekire, umunyu mwinshi, no gushyushya igihe kirekire bizongera igihombo cya vitamine C. Iyo imboga zitetse ku bushyuhe bwinshi muminota 5-10, gutakaza vitamine C birashobora kugera kuri 70% -90%.

Kubwibyo, mugihe utunganya imboga zirimo vitamine C nyinshi, ingingo zikurikira zigomba kwitonderwa:

Umunyu muke, gukaranga bishyushye hamwe no gukata igihe gito gishoboka;

Best Nibyiza kurya mbisi nyuma yo gukaraba; ☆ Koza imboga mbere yo kuzikata mugihe utetse; ☆ Kangura imboga iyo zaciwe hanyuma ugerageze kugabanya igihe cyo guhura nikirere; ☆ Ntukoreshe umuringa muguteka, gerageza gukoresha icyuma wok.

Ikinyoma 3. Kurya imbuto nibibazo byinshi Kubisimbuza imiti ya vitamine C Mugihe hari isoko rya vitamine C ku isoko, vitamine C isanzwe irimo vitamine P (bioflavonoide), ishobora kongera umutekano.

Imbuto za Citrus zikungahaye kuri uru ruganda rusanzwe. Keretse niba vitamine C yatakaye ku bwinshi cyangwa bigoye kubona binyuze mu biryo, vitamine C igomba kongerwaho binyuze mu mbuto n'imboga mbisi.

Ikinyoma 4. Vitamine C irinda ibicurane Kurya cyane mugihe cyibicurane Ubushakashatsi bwerekana ko vitamine C igira akamaro gusa kubantu basanzwe bafite ibimenyetso byubukonje, atari ukwirinda ibicurane.

Kunywa nabi 5. Kunywa amazi yindimu cyangwa kurya imbuto birashobora kandi kuzuza vitamine C mugihe ufashe ubukonje, icyifuzo cya vitamine C cyiyongera, ariko akenshi kubura ubushake bwo kurya, kandi biragoye gufata bihagije mubyo kurya byawe bya buri munsi. Iyo uvura ubukonje, vitamine C igomba gufata byibuze 1 g / kumunsi, muri rusange ntibirenza 2 g / kumunsi. Ibiryo byongera ibiryo cyangwa imiti birashobora gukenerwa.

Vitamine C ifite uburyo butandukanye bwa dosiye, nka: ibinini bya vitamine C, inshinge za vitamine C, vitamine C granules, ibinini bya vitamine C, ibinini bya vitamine C, vitamine C ya vitamine C, ibinini byangiza vitamine C, nibindi, itandukaniro ryibiciro naryo ni rinini cyane. Muri rusange, imyiteguro irenga (OTC) ihenze cyane kuruta gutegura ibiryo byubuzima.

Birasabwa gufata ibinini bya vitamine C cyangwa ibinini bya vitamine, ibinini bya vitamine C ntibihendutse, ibinini bya effevercent bishobora gutekwa namazi ashyushye, ntabwo byongera vitamine C gusa, ahubwo binongera amazi yo kunywa.

Imyumvire mibi 6. Vitamine C ishobora kurya gout, abarwayi ba calculus yinkari bagomba kwirinda gukoresha imiti ya vitamine C. Umubare munini wa vitamine C urashobora kugira ingaruka kumikorere, kandi abarwayi bafata imiti igabanya ubukana ntibagomba kongerwaho dosiye nini.

Byongeye kandi, ibinini bimwe na bimwe bya vitamine C birimo vitamine C nyinshi, kandi birakenewe kugabanya umunyu wibiryo cyangwa ibindi biribwa bya sodium nyinshi mugihe ukoresheje.

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