Vanhu vazhinji vanozonwa mahwendefa evhitamini C ari effervescent munguva yefuruu, uye mushonga waimbove wamwari "Vitamin C Yinqiao Tablet" inoitawo chizvarwa ichi chakakura chichiteerera zita rekuti "vitamin C" uye "anti-viral cold" zvakabatana. Saka, vitamini C, vhitamini ine nhoroondo refu, ine basa rakadaro here? Ndinofanira kuwedzera sei vitamini C? Ko vitamini C inogona kunge yakawandisa here? Pane dambudziko here nekudya zvakanyanya?
Nyaya iyi iri pamusoro pemusoro wevhitamini C, tsvaga kuti vhitamini C chii, basa ripi, nzira yekuwedzera?
Vitamin C, inozivikanwawo se ascorbic acid, ivhitamini inonyungudika ine chimiro chemakemikari chakafanana neglucose. Basa rayo guru mumuviri wemunhu rine akati wandei:
Inobatsira kugadzira mapuroteni akakosha: Vitamin C inodiwa mukugadzirwa kwe collagen, iri muganda, mazino, uye mapfupa, saka kushaikwa kwevhitamini C kunokonzera kunonoka kupora kweronda. Vitamin C inobatsirawo kugadzira carnitine, chinhu chakakosha mutakuri mumafuta metabolism. ② Vitamin C: inobatsira kugadzira neurotransmitters, vasodilators uye kuzvimba zvinoderedza zvinhu prostacycline. Vitamin C: yakasikwa antioxidant, inogona kuwedzera muviri antioxidant zvinhu.
Chii chinonzi antioxidants? Pfungwa ye antioxidants ishoma uye inoda kutsanangurwa.

Vanhu vanoshandisa okisijeni kuti metabolize, ari muitiro metabolism achabudisa mamwe mamorekuru okisijeni chete ari oga maerekitironi (kusanganisira superoxide anion (.O2 -), hydroxyl radical (.OH) uye hydrogen peroxide (H?O?)). Rudzi urwu rwemaerekitironi okisijeni molecule haina kugadzikana uye inotenderera yakasununguka saka inonzi oxidizing radical.
Vanhuwo zvavo vanozopa erekitironi kuburikidza nezvimwe zvinhu kuti vasaite izvi zvinodzungaira oxidizing radicals, saka hapazovi nedambudziko.
Kana yakafumurwa kune ekunze zvinokurudzira (zvakadai semwaranzi, kusingaperi kuzvimba, kurwiswa kwepathogen) kana yavo metabolic abnormalities inoburitsa yakawandisa oxidative yemahara radicals, haigone kudzoreredzwa nenguva.
Aya emahara radicals anoparadza sero madziro uye sero genetic zvinhu nekubira mamwe mamorekuru emagetsi, kukurumidza sero apoptosis uye zvichitungamira kuchirwere [1].
Iwo anonzi antioxidants maerekitironi vanopa, ayo anogona kupa maerekitironi kune oxidizing emahara radicals, kuti ive isingakuvadzi okisijeni molecule. Yakawandisa oxidative yemahara radicals inokonzeresa kukuvadza kukuru kumuviri wemunhu, saka kune akawanda antioxidants mumuviri wemunhu, yekudya antioxidants inonyanya kuvepo mumichero mitsva nemiriwo, zvidzidzo zvakawanda zvakawana kuti kudya michero yakawanda nemiriwo kunogona kuderedza kufa kune hukama nehupfumi hwe antioxidant zvinhu mune izvi zvikafu.
Izvo zvinonyanya kuzivikanwa zvekudya antioxidants zvinosanganisira: beta carotene uye inobatana carotenoids (vhitamini A), vhitamini C, uye akasiyana marudzi evhitamini E.
Vitamin C haigone kugadzirwa nemuviri uye inofanira kuwanikwa kubva muchikafu. Vitamin C muchikafu inobatwa mudumbu diki, uye iyi nzira yekunyura inoshandukawo, kudya zvakanyanya kuchaita kuti kuderera kwechikamu chekutora, kana kudyiwa kunopfuura 1000mg pazuva, chiyero chekutora chinongova 50% kana pasi.
Zvinokurudzirwa zuva nezuva zvevhitamini C zvinodiwa muUnited States ndezvekuti: 15-45mg/ zuva kuvana; 75mg / zuva revakadzi; 90mg / zuva revarume; kusvika ku 120mg / zuva kune vanhu vakuru vane pamuviri kana vanoyamwisa. Muganho wepamusoro wekudya kwevhitamini C kune vakuru ndeye 2000mg / zuva.

② Mugari wemuChina wekudya kwekudya kunovaka muviri: iyo inokurudzirwa huwandu hwevhitamini C kune vazhinji vakuru ndeye 100mg, uye muganho wepamusoro i2000mg.
Zvakawanda zvingakuvadza here? Nemhaka yokuti vhitamini C ivhitamini inonyungudika mumvura, yakawandisa inogona kubudiswa kuburikidza neitsvo uye haiwanzokonzera chepfu, asi pane dambudziko rinoda kutariswa mumatombo eitsvo, nokuti vitamini C ichawedzera zvinyorwa zve oxalate muweti, uye yakawandisa oxalate ichaita matombo ane calcium. Pane kuwirirana pakati pekudya uye kuwedzera kudya kwevhitamini C uye oxalate itsvo matombo muvarume [2]. Naizvozvo, hazvikurudzirwe kutora zvinopfuura inokurudzirwa yepamusoro muganho wevhitamini C.
Kana zvasvika kune vhitamini C, chinhu chekutanga chinouya mupfungwa maranjisi nemamoni anovava, chokwadi, miriwo mizhinji nemichero zvine zvakawanda zvevhitamini C. Kana iwe ukaraira huwandu hwevhitamini C pa100g yechikafu, maranjisi ari kure nekutanga.
Izvi zvinotevera zvinongedzo zvakapfuma muvhitamini C:

Muvara pepper uye girini pepper: Red pepper 100g ine 190mg vhitamini C, A pakati-saizi ruvara mhiripiri anogona kusangana vhitamini C zvinodiwa mazuva 2, asiwo kupa vhitamini A, anogona kunzi ari antioxidant fekitari, chete 26kcal. Iyo vitamini C yepepuru yakasvibirira zvishoma zvishoma, asi zvakakwana kuti iwane zvinodiwa zvezuva 1, chaizvoizvo, vitamini C yepepuru yakatsvuka zvakare yakakwirira kwazvo, 1 ndiro duku inogona kusvika 100mg kana kupfuura, asi havasi vose vanogona kushivirira;
Broccoli: 100g broccoli ine 90mg yevhitamini C, iyo inonyatsodiwa zuva rimwe chete, uye inopawo 2.6g yezvokudya fiber, iyo inongova 34kcal.
Kiwi chibereko chinewo vhitamini C. Pasinei nezvimwe zvinokanganisa, mavhitamini epapaya ane hupfumi hwakawanda, 100g papaya ine 62mg yevhitamini C, nepo ine A lot of vitamin A, chete 39kcal. Mimwe michero nemiriwo yakapfuma muvhitamini C inosanganisira pizi, sitiroberi zvichingodaro.
100g yekupedzisira yemaranjisi nemaremoni ine 53mg yevhitamini C, uye kudya maviri pazuva hakusi kushomeka kwevhitamini C.