Enyanisweni, impikiswano malunga nokuba ivithamin C inokunyanga ingqele iqhubekile ukususela kwiminyaka yee-1970. Ukususela ngoko, impikiswano phakathi "kweqela le-vitamin C elisebenzayo" kunye "neqela le-Vitamin C elingasebenziyo" liye laqina, kwaye la macala mabini abambe izimvo zawo, kwaye akakafiki kwisivumelwano, kwaye kunzima ukukholisa omnye nomnye.

NgoDisemba 11, 2023, uNjingalwazi Hemila kunye noogxa bapapasha uphando lwezamayeza olusekwe kubungqina kwijenali yezonyango eyaziwayo kumazwe ngamazwe i-BMC Public Health, ebandakanya izifundo ezifanelekileyo ezili-15 kunye nezigulana ezingama-4437, kwaye iziphumo zabonisa ukuba: Ukongezwa okongeziweyo kwe-1g ye-vitamin C ngosuku kunokunciphisa izinga leklasi eliphosiweyo (umsebenzi) wezigulane ezibandayo nge-15% yeentsuku ze-6, zinciphisa ngenani leentsuku ze-7, zinciphisa ngenani leentsuku ze-7, zinciphisa ngenani leentsuku ze-7. ukuba nokwenzeka kokugula nge-13%, okuthe kwaqinisekiswa okokuqala:

Ivithamin C inokunyanga imikhuhlane!

1.Yintoni eyenza i-vitamin C

I-Vitamin C, ekwabizwa ngokuba yi-ascorbicacid, yayikhe yaziwa ngokuba yi "vitamin jikelele." Ukunqongophala kwevithamin C, kunokubakho iintsini ukopha, ukuncipha kokunganyangeki, i-scurvy enzima, ekwayimvelaphi yayo eyaziwa ngokuba yi "ascorbic acid". I-Vitamin C i-soluble kakhulu emanzini kwaye inesakhiwo esilula kakhulu se-molecular of the 13 iivithamini.

I-Vitamin C inokukhuthaza i-protein ye-immune synthesis, ikhulise ukunyanzeliswa komzimba, iphucule umsebenzi wee-enzymes ezisebenzayo, ukwandisa inani le-lymphocytes kunye nokuphucula umsebenzi we-phagocytic weeseli ezingathathi hlangothi, i-antioxidant, ukwenzela ukufezekisa umphumo wokunyanga okubandayo.

2 Kukuphi ukutya okutyebileyo kwivithamin C

Kulula ukufumana i-vitamin C, efumaneka ngokubanzi kwiziqhamo kunye nemifuno.

3 Kukuphi ukungaqondi kakuhle ukongezelela uvithamin C

I-Vitamin C kulula ukuyifumana, kodwa njengokuba kulula ukuphulukana nayo, inokufunxwa njani ngokufanelekileyo kwaye isetyenziswe ngumzimba?

Ezi mpazamo kufuneka ziphetshwe:

Umthamo onconywayo wemihla ngemihla we-vitamin C kubasetyhini abadala yi-75 mg (malunga nesixa kwi-orenji enye enobungakanani) kunye ne-90 mg (malunga ne-1.5 ye-orenji yobungakanani obuphakathi) kumadoda. Ubuninzi obukhuselekileyo bemihla ngemihla akufanele budlule i-2000 mg.

Nangona iinzuzo ezininzi ze-vitamin C, ixesha elide lokutya okugqithisileyo kunokubangela ukusabela okubi, njengokuba ngaphezu kwe-3 grams / ngosuku kunokubangela intlungu yesisu, isifo sohudo; Ngaphezulu kwe-4 g / ngeveki ingenza amatye e-urinary, iimeko ezinzima ziya kubonakala i-hematuria kunye ne-renal colic. Ukugqithisa kwexesha elide kuya kukhawulezisa imetabolism kunye nokuphuma kwe-vitamin C emzimbeni, kwaye iimpawu ze-scurvy zingenzeka emva kokuyeka ichiza.

Ke ngoko, ivithamin C ayisiyonto ingcono, ukutya kakhulu akulunganga kumzimba womntu, okanye nokuba yingozi. I-high-dose ye-vitamin C yokuncedisa iyancipha ekusebenziseni ixesha elifutshane (iintsuku ezi-3-5) ngexesha lokubanda.

Intsomi yesi-2: Imifuno kunye neziqhamo ezinqunqwe okanye ezinejusi IVithamin C kulula ukufunxa iVithamin C ayizinzanga kakhulu kwaye inokutshatyalaliswa ngexesha lokugcinwa, ukupheka kunye nokukrazulwa. Ukugcinwa kwexesha elide, ityuwa eninzi, kunye nokufudumeza ixesha elide kuya kwandisa ukulahleka kwe-vitamin C. Xa imifuno iphekwe kwiqondo lokushisa eliphezulu kwi-5-10 imizuzu, ilahleko ye-vitamin C inokufikelela kwi-70% -90%.

Ke ngoko, xa kusetyenzwa imifuno enomxholo ophezulu we-vitamin C, kufuneka kuqatshelwe la manqaku alandelayo:

☆ Ityuwa encinci, i-hot frying kunye ne-braising ixesha elifutshane kangangoko kunokwenzeka;

☆ Kungcono ukutya ekrwada emva kokuhlamba; ☆ Hlamba imifuno ngaphambi kokuba uyinqumle xa upheka; ☆ Gcoba imifuno xa isikiwe kwaye uzame ukunciphisa ixesha lokuvezwa emoyeni; ☆ Musa ukusebenzisa ubhedu ekuphekeni, zama ukusebenzisa i-ok yentsimbi.

Intsomi 3. Ukutya iziqhamo kuyingxaki kakhulu Faka esikhundleni sayo ngamachiza e-vitamin C Nangona kukho izongezo ze-vitamin C kwimarike, i-vitamin C yendalo iqulethe i-vitamin P (i-bioflavonoids), enokuphucula uzinzo.

Iziqhamo zeCitrus zizityebi kule khompawundi yendalo. Ngaphandle kokuba i-vitamin C ilahlekile kakhulu okanye kunzima ukuyifumana ngokutya, i-vitamin C kufuneka yongezwe ngeziqhamo kunye nemifuno emitsha.

Intsomi yesi-4. Ivithamin C ikhusela imikhuhlane Yitya kakhulu ngexesha lomkhuhlane Uphononongo lubonisa ukuba ivithamin C isebenza kuphela kubantu abaneempawu zokubanda, hayi ukuthintela imikhuhlane.

Ingcamango ephosakeleyo 5. Ukusela amanzi elamuni okanye ukutya iziqhamo kunokuzalisa i-vitamin C xa ubanjwe yingqele, imfuno ye-vitamin C inyuka, kodwa ihlala ingenamdla wokutya, kwaye kunzima ukuyithatha ngokwaneleyo kwisidlo sakho semihla ngemihla. Xa uphatha umkhuhlane, ukuthathwa kwe-vitamin C kufuneka kufikelele ubuncinane kwi-1 g / ngosuku, ngokuqhelekileyo akukho ngaphezu kwe-2 g / ngosuku. Izongezo zokutya okanye amayeza asenokufuneka.

IVithamin C ineendlela ezahlukeneyo zokulinganisa, ezinje: iipilisi zevithamin C, inaliti yevithamin C, iigranule zevithamin C, iipilisi ezisebenzayo zevithamin C, iigranule zevithamin C effervescent, iipilisi ezihlafunwayo zevithamin C, njl. njl., umahluko wexabiso nawo mkhulu kakhulu. Ngokubanzi, amalungiselelo e-over-the-counter (OTC) aneendleko ezingaphezulu kunamalungiselelo okutya kwezempilo.

Kunconywa ukuthatha amacwecwe e-vitamin C okanye amacwecwe asebenzayo, iipilisi ze-vitamin C azibizi, iipilisi ezisebenzayo zinokuthi zenziwe ngamanzi afudumeleyo, angagcini nje ukongeza i-vitamin C, kodwa ukwandisa amanzi okusela.

Ingcamango ephosakeleyo 6. I-Vitamin C enokuthi idle i-gout, izigulane ze-urinary calculus kufuneka ziphephe ukusetyenziswa kweziyobisi ze-vitamin C. Iidosi ezinkulu zevithamin C zinokuchaphazela ukusebenza kwe-clotting, kwaye izigulane ezithatha i-anticoagulants akufanele zongezwe ngeedosi ezinkulu.

Ukongezelela, ezinye iipilisi ze-vitamin C ezisebenzayo ziqulethe umxholo ophezulu we-sodium, kwaye kuyimfuneko ukunciphisa ityuwa yokutya okanye okunye ukutya okuphezulu kwe-sodium xa usebenzisa.

?