Muchokwadi, gakava rekuti vhitamini C rinogona kurapa dzihwa rakaramba riripo kubva kuma1970. Kubva ipapo, gakava pakati pe "vitamin C rinoshanda boka" uye "Vitamin C risingabatsiri boka" rakawedzera, uye mativi maviri aya akabata maonero avo, uye haasati asvika pakubvumirana, uye zvakaoma kugutsikana.

Musi waZvita 11, 2023, Muzvinafundo Hemila nevamwe vaaishanda navo vakaburitsa chidzidzo chemishonga chakavakirwa pauchapupu mupepanhau rezvokurapa rine mukurumbira pasi rose BMC Public Health, iro raisanganisira zvidzidzo gumi neshanu zvine chekuita nevarwere 4437, uye mhedzisiro yakaratidza kuti: Chimwe chekuwedzera che> 1g yevhitamini C pazuva inogona kuderedza chiyero chakapotsa (basa) chiyero chevarwere vanotonhora negumi neshanu muzana, kupfupisa nenhamba yemazuva matanhatu, kupfupisa ne7% yehurwere. mukana wekuwedzera kurwara ne13%, iyo yakasimbiswa kekutanga:

Vitamin C inogona kurapa dzihwa!

1.Chii chinoita vitamini C

Vitamin C, inozivikanwawo se ascorbicacid, yaimbozivikanwa se "vhitamini yepasirese." Kushaikwa kwevhitamini C, panogona kuve nekubuda kweropa, kuderera kwekusagadzikana, scurvy yakaoma, inovawo mavambo ayo anowanzozivikanwa se "ascorbic acid". Vhitamini C inonyungudika zvakanyanya mumvura uye ine yakareruka mamolecular chimiro cheiyo 13 mavhitamini.

Vitamin C inogona kusimudzira immune protein synthesis, kuwedzera kudzivirira kwemuviri, kuvandudza basa rema enzymes anoshanda, kuwedzera huwandu hwe lymphocytes uye kuvandudza phagocytic basa reasina kwaakarerekera masero, antioxidant, kuitira kuti uwane mhedzisiro yekurapa kutonhora.

2 Ndezvipi zvekudya zvine vhitamini C yakawanda

Zviri nyore kuwana vhitamini C, iyo inowanikwa zvakanyanya mumichero nemiriwo mitsva.

3 Ndekupi kusanzwisisana kwekuwedzera vhitamini C

Vhitamini C iri nyore kuwana, asi sezviri nyore kurasikirwa, inogona sei kunyatso kunyudzwa uye kushandiswa nemuviri?

Izvi zvikanganiso zvinofanira kudziviswa:

Iyo inokurudzirwa kudyiwa kwezuva nezuva kwevhitamini C kuvakadzi vakuru i75 mg (inenge chiyero muavhareji-saizi orenji) uye 90 mg (inenge 1.5 avhareji-saizi maranjisi) kuvarume. Iyo yakawanda yakachengeteka yezuva nezuva yekudya haifaniri kudarika 2000 mg.

Pasinei nezvakawanda zvinobatsira zvevhitamini C, kutora nguva yakareba kwenguva refu kunogona kukonzera maitiro asina kunaka, akadai seanopfuura 3 gramu / zuva anogona kukonzera kurwadziwa kwepamuviri, manyoka; Zvinopfuura 4 g / vhiki zvinogona kuumba urinary matombo, zviitiko zvakakomba zvichaonekwa hematuria uye renal colic. Kuwanda kwenguva refu kunosimudzirawo metabolism uye kubuda kwevhitamini C mumuviri, uye zviratidzo zve scurvy zvinogona kuitika mushure mekumisa mushonga.

Naizvozvo, vhitamini C haisi iyo yakanyanya kunaka, kunyanyisa kudya hakuna kunaka kumuviri wemunhu, kana kutokuvadza. High-dose vitamin C supplementation inogumira kushandiswa kwenguva pfupi (3-5 mazuva) panguva yekutonhora.

Nhema 2: Miriwo uye michero yakachekwa kana juiced Vitamin C iri nyore kutora Vitamin C haina kugadzikana zvakanyanya uye inogona kuparadzwa panguva yekuchengetedza, kubika uye kunyange kucheka. Kuchengetedza kwenguva refu, munyu wakawandisa, uye kupisa kwenguva refu kuchawedzera kurasikirwa kwevhitamini C. Kana miriwo yakabikwa pakupisa kwepamusoro kwemaminitsi 5-10, kurasikirwa kwevhitamini C kunogona kusvika 70% -90%.

Naizvozvo, kana uchigadzira miriwo ine yakakwira vhitamini C, zvinotevera zvinofanirwa kucherechedzwa:

☆ Munyu mushoma, kupisa kupisa uye nguva yebraising ipfupi sezvinobvira;

☆ Zvakanakisa kudya mbishi mushure mekugeza; ☆ Geza miriwo usati wacheka kana uchibika; ☆ Shingairira-fry miriwo kana yachekwa uye edza kupfupisa nguva yekuratidzwa mumhepo; ☆ Usashandise mhangura yekubika, edza kushandisa iron wok.

Nhema 3. Kudya muchero kune dambudziko rakawandisa Tsiva iyo nemishonga yevhitamini C Kunyange zvazvo kune vhitamini C yekuwedzera pamusika, vhitamini C chaiyo ine vitamin P (bioflavonoids), inogona kusimbisa kugadzikana.

Zvibereko zveCitrus zvakapfuma mumubatanidzwa uyu wechisikigo. Kunze kwekunge vhitamini C yakarasika muhuwandu kana kuti yakaoma kuwana kuburikidza nekudya, vitamini C inofanira kuwedzerwa kuburikidza nemichero nemiriwo mitsva.

Nhema 4. Vitamin C inodzivirira dzihwa Idya zvakanyanya munguva yefuruu Zvidzidzo zvinoratidza kuti vhitamini C inoshanda chete kune vanhu vanotova nezviratidzo zvechando, kwete kudzivirira dzihwa.

Mafungiro asiriwo 5. Kunwa mvura yeremoni kana kudya michero kunogonawo kuzadza vhitamini C paunobata kutonhora, kudiwa kwevhitamini C kunowedzera, asi kazhinji kushayikwa kwechido, uye zvakaoma kutora zvakakwana kubva pakudya kwako kwezuva nezuva. Pakurapa kutonhora, kudya kwevhitamini C kunofanirwa kusvika 1 g / zuva, kazhinji kwete kupfuura 2 g / zuva. Mishonga yezvokudya kana mishonga inogona kudiwa.

Vhitamini C ine mafomu akasiyana emuyero, akadai se: mahwendefa evhitamini C, jekiseni revhitamini C, vhitamini C granules, vhitamini C effervescent mapiritsi, vhitamini C effervescent granules, komputa vhitamini C sodium chewable mapiritsi, nezvimwewo, mutengo musiyano wakakura kwazvo. Kazhinji, kugadzirira kwe-over-the-counter (OTC) kunodhura-inoshanda kupfuura kugadzirira kwezvokudya zvehutano.

Zvinokurudzirwa kutora mahwendefa evhitamini C kana mahwendefa emagetsi, mahwendefa evhitamini C haadhuri, mapiritsi anopisa anogona kubikwa nemvura inodziya, iyo isingangowedzere vitamini C, asiwo inowedzera mvura yekunwa.

Kusanzwisisa 6. Vitamin C vanogona kudya gout, urinary calculus varwere vanofanira kudzivisa kushandiswa kwemishonga yevhitamini C. Mishonga mikuru yevhitamini C inogona kukanganisa kugwamba kwebasa, uye varwere vari kutora anticoagulants havafanirwe kuwedzerwa nedosi yakakura.

Mukuwedzera, mamwe mahwendefa ane vhitamini C effervescent ane yakanyanya sodium content, uye zvinodikanwa kuderedza kudya kwemunyu kana zvimwe zvekudya zvepamusoro-sodium paunenge uchishandisa.

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