Vitamine C izwiho kugira uruhare runini mu kongera ubudahangarwa bw'umubiri, kandi ibitabo bimwe bivuga ko bishobora no kugabanya igihe cy’indwara ikonje kandi bigatera gukira ibikomere. Mugihe rero cya vuba cyanduye virusi, vitamine C yabaye "icyamamare kuri interineti."

Dukurikije "Dietary Nutrient Reference Intake (DRIs) y'Abaturage b'Abashinwa", muri rusange birasabwa ko abantu bakuru b'Abashinwa barya mg 100 za vitamine C ku munsi (usibye abagore batwite n'abonsa). Ibiryo byinshi byihanganirwa kubantu bakuru ni garama 2 kumunsi, kandi kuzuza cyane vitamine C cyangwa vitamine C bishobora kongera umutwaro kumpyiko. Kubwibyo, inyongera ya siyansi ni ingenzi.

Imbuto n'imboga ntibishobora kuba bike

Ubusanzwe Vitamine C iboneka gusa mu biribwa by’ibimera, ubwoko bwose bwimboga n'imbuto nisoko yabyo nyamukuru, ibiryo byinyamanswa usanga ahanini bitarimo vitamine C. Amashaza y amashaza, broccoli, imyumbati, chili pepper, kawuseri nizindi mboga zikungahaye kuri vitamine C.

Amapera meza cyane arimo vitamine C nyinshi hamwe na jujube ikarishye bikunze kugaragara mu majyepfo y'uburengerazuba bw'Ubushinwa, kandi dushobora kurya imbuto nyinshi nka kiwi, strawberry, orange, orange, n'ibindi.

Vitamine C ntigihungabana cyane, byoroshye okiside mugihe habaye ubushyuhe, niba imboga zarabaye isupu igoye, guteka, guteka, bishobora gutakaza vitamine C. Kubwibyo, birasabwa guteka byoroshye imboga.

Niba utishimiye umuriro kandi ukaba udafite ubushake bwo kurya, urashobora kurya imbuto nyinshi, guhumeka imbuto, cyangwa ukayikanda mumitobe.

Fata inyongera mubuhanga

Niba kubwimpamvu runaka gufata imboga n'imbuto bidahagije, urashobora kugerageza gufata vitamine C inyongeramusaruro cyangwa ibinini. Inyongera ya Vitamine C ku isoko, hari ibinini bya effevercent, ibinini byoroshye, ibinini, ndetse na gummies, bishobora gufatwa nkibisobanuro.

Ubuvuzi bwa vitamine C burahuye neza na molekuline ya vitamine C, ibikomoka ku buzima byongerwa kuri vitamine C. Duhereye ku mikorere y'ibiciro, imboga n'imbuto ni byo byambere byongera vitamine C, bikurikirwa n'imiti na vitamine n'ibicuruzwa byubuzima bwa vitamine. Niba ari kurya vitamine z'imiti cyangwa ibikomoka ku buzima bwa vitamine karemano, ugomba gukurikiza amabwiriza yo gufata yewe!

Witondere mugihe ufata imiti

Vitamine C ni acide, nko gufata imiti ya alkaline icyarimwe: aminophylline, sodium bicarbonate, sodium glutamate, nibindi, bishobora kugira ingaruka kumikorere.

Amaraso make, vitiligo, gout, glucose-6-fosifate dehydrogenase ibura, ibisebe byo munda nabandi barwayi, inyongera ya vitamine C igomba kwitonda. Mugihe ufata imiti iyo ari yo yose, witondere kirazira yo gufata, kugirango udatakaza binini.

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