Abantu benshi bazanywa ibinini bya vitamine C mugihe cyibicurane, kandi imiti yigeze kuba imana "Vitamine C Yinqiao Tablet" nayo ituma iki gisekuru cyakuze cyumva izina "vitamine C" n "ubukonje bwo kurwanya virusi" bihujwe hamwe. None, vitamine C, vitamine ifite amateka maremare, ifite uruhare nkurwo? Nigute nakongera vitamine C? Vitamine C irashobora kuba myinshi? Hari ikibazo cyo kurya cyane?
Iki kibazo kijyanye ninsanganyamatsiko ya vitamine C, shakisha vitamine C icyo aricyo, ni uruhe ruhare, uburyo bwo kuzuza?
Vitamine C, izwi kandi nka acide acorbike, ni vitamine ishonga kandi ifite imiti isa na glucose. Uruhare runini rwumubiri wumuntu rufite byinshi:
Ifasha guhuza poroteyine z'ingenzi: Vitamine C irakenewe muri synthesis ya kolagen, iba mu ruhu, amenyo, n'amagufa, bityo kubura vitamine C bizatera gukira buhoro buhoro. Vitamine C ifasha kandi guhuza karnitine, umutwara w'ingenzi mu guhinduranya amavuta. Vitamine C: ifasha guhuza neurotransmitter, vasodilator hamwe no gutwika kugabanya ibintu prostacycline. Vitamine C: antioxydants isanzwe, irashobora kuzuza ibintu birwanya umubiri.
Antioxydants ni iki? Igitekerezo cya antioxydants ni abstract kandi igomba gusobanurwa.

Abantu bakoresha ogisijeni kugirango bahindure, mugihe cya metabolism bazabyara molekile zimwe na zimwe za ogisijeni hamwe na electroni yonyine (harimo anion ya superoxide (.O2 -), hydroxyl radical (.OH) na hydrogen peroxide (H?O?)). Ubu bwoko bwa molekile ya elegitoronike yitaruye ntabwo ihindagurika kandi izagenda yisanzuye kuburyo byitwa okiside radical.
Abantu basanzwe bazatanga electron binyuze mubindi bintu kugirango batesha agaciro izo nzitizi zizenguruka, bityo ntakibazo kizabaho.
Iyo ihuye nibitera imbaraga (nk'imirasire, gutwika indwara zidakira, gutera indwara ya patogene) cyangwa ibintu bidasanzwe bya metabolike bizabyara radicals yubusa cyane, ntibishobora guteshwa igihe.
Izi radicals zidegembya zisenya urukuta rw'uturemangingo hamwe n'ingirabuzima fatizo ngengabuzima mu kwambura izindi molekile za electron, kwihutisha apoptose no gutera indwara [1].
Ibyo bita antioxydants ni abaterankunga ba elegitoronike, ishobora gutanga electron kugirango okiside ya radicals yubusa, kugirango ibe molekile ya ogisijeni itangiza. Kurenza urugero rwa okiside yubusa itera kwangirika cyane kumubiri wumuntu, kubwibyo hariho antioxydants nyinshi mumubiri wumuntu, antioxydants yimirire ibaho cyane cyane mu mbuto n'imboga mbisi, ubushakashatsi bwinshi bwerekanye ko kurya imbuto n'imboga nyinshi bishobora kugabanya impfu mubyukuri bifitanye isano nibintu bikungahaye kuri antioxydeant muri ibyo biribwa.
Antioxydants ikunze kugaragara cyane harimo: beta karotene na karotenoide (vitamine A), vitamine C, hamwe na vitamine E.
Vitamine C ntishobora guhuzwa n'umubiri kandi igomba kuboneka mu biryo. Vitamine C mu biryo yinjira mu mara mato, kandi iyi nzira yo kuyikuramo nayo irahuza n'imiterere, kurya cyane bizatuma igabanuka ry'igipimo cyo kwinjirira, iyo gufata birenze 1000mg ku munsi, igipimo cyo kwinjiza ni 50% cyangwa munsi yacyo.
Icyifuzo cya vitamine C gisabwa buri munsi muri Amerika ni: 15-45mg / kumunsi kubana; 75mg / kumunsi kubagore; 90mg / kumunsi kubagabo; kugeza kuri 120mg / kumunsi kubantu bakuze batwite cyangwa bonsa. Umubare ntarengwa wa vitamine C ufata abantu bakuru ni 2000mg / kumunsi.

Intungamubiri zintungamubiri zUbushinwa zifata: ingano isabwa ya vitamine C kubantu benshi bakuze ni 100mg, naho urugero rwo hejuru ni 2000mg.
Birashobora kuba bibi cyane? Kubera ko vitamine C ari vitamine ikabura amazi, ibirenze birashobora gusohoka binyuze mu mpyiko kandi ntibikunze gutera uburozi, ariko hari ikibazo gikeneye kwitabwaho mu mabuye y'impyiko, kuko vitamine C izongera ibirimo okisale mu nkari, kandi oxalate nyinshi izakora amabuye hamwe na calcium. Hariho isano hagati yimirire ninyongera ya vitamine C hamwe namabuye yimpyiko ya oxalate kubagabo [2]. Kubwibyo, ntabwo byemewe gufata ibirenze urugero rwo hejuru rwa vitamine C.
Ku bijyanye na vitamine C, ikintu cya mbere kiza mu mutwe ni amacunga n'indimu ikarishye, mubyukuri, imboga n'imbuto nyinshi bifite vitamine C nyinshi. Niba utumije vitamine C kuri 100g y'ibiryo, amacunga ari kure yambere.
Ibikoresho bikurikira bikungahaye kuri vitamine C:

Urusenda rwamabara nicyatsi kibisi: Urusenda rutukura 100g rurimo vitamine C ya 190mg, urusenda ruto ruto rushobora guhaza vitamine C ikenera iminsi 2, ariko ikanatanga vitamine A, twavuga ko ari uruganda rwa antioxydeant, 26kcal gusa. Vitamine C irimo urusenda rwatsi ni nkeya, ariko birahagije kugirango uhuze ibikenewe byumunsi 1, mubyukuri, vitamine C irimo urusenda rutukura nayo ni ndende cyane, igikono 1 gito gishobora kugera kuri 100mg cyangwa kirenga, ariko ntabwo abantu bose bashobora kwihanganira;
Broccoli: 100g broccoli irimo 90mg ya vitamine C, ibyo bikaba bisabwa umunsi umwe, kandi itanga na 2,6g ya fibre y'ibiryo, ni 34kcal gusa.
Imbuto za Kiwi nazo zikungahaye kuri vitamine C. Hatitawe ku zindi ngaruka, vitamine ya papaya ikungahaye cyane, papaya 100g irimo 62mg ya vitamine C, mu gihe irimo vitamine A nyinshi, 39kcal gusa. Izindi mbuto n'imboga zikungahaye kuri vitamine C zirimo amashaza, strawberry n'ibindi.
100g ya nyuma y'amacunga n'indimu birimo 53mg ya vitamine C, kandi kurya kabiri kumunsi ntabwo ari ukubura vitamine C.