Abantu abaninzi baya kusela iipilisi ezisebenzayo zevithamin C ngexesha lomkhuhlane, kwaye iyeza elivela kuThixo elithi "Vitamin C Yinqiao Tablet" lenza esi sizukulwana sikhule simamela igama elithi "vitamin C" kunye "ne-anti-viral cold" edityaniswe kunye. Ngoko ke, ngaba ivithamin C, ivithamin enembali ende, inendima enjalo? Ndingayongeza njani ivithamin C? Ngaba ivithamin C inokuba kakhulu? Ngaba kukho ingxaki yokutya kakhulu?
Lo mbandela umalunga nesihloko sevithamin C, phonononga ukuba yintoni ivithamin C, yintoni indima, indlela yokongeza?
I-Vitamin C, ekwabizwa ngokuba yi-ascorbic acid, yivithamini enyibilikayo enemichiza efana neglucose. Indima yayo ephambili kumzimba womntu inezininzi:
Inceda ukudibanisa iiprotheyini ezibalulekileyo: I-Vitamin C iyimfuneko kwi-synthesis ye-collagen, equlethwe kulusu, amazinyo, kunye namathambo, ngoko ke ukungabikho kwe-vitamin C kuya kubangela ukupholisa kwenxeba. I-Vitamin C iphinda incede ukudibanisa i-carnitine, i-carrier ebalulekileyo kwi-fat metabolism. ② I-Vitamin C: inceda ukudibanisa i-neurotransmitters, i-vasodilators kunye nokuvuvukala ukunciphisa izinto ze-prostacycline. I-Vitamin C: i-antioxidant yendalo, inokongeza izinto ezilwa ne-antioxidant zomzimba.
Yintoni i-antioxidants? Ingcamango ye-antioxidants yinto encinci kwaye kufuneka icaciswe.

Abantu basebenzisa ioksijini ukuze i-metabolize, kwinkqubo yemetabolism iya kuvelisa ezinye iimolekyuli ze-oksijini kunye nee-electron ezizimeleyo kuphela (kubandakanya i-anion superoxide (.O2 -), i-hydroxyl radical (.OH) kunye ne-hydrogen peroxide (H?O?)). Olu hlobo lwemolekyuli ye-electron ye-oksijini ezimeleyo ayizinzanga kwaye iya kujikeleza ngokukhululekileyo ngoko ibizwa ngokuba yi-oxidizing radical.
Abantu abaqhelekileyo baya kunika i-electron ngezinye izinto ukuze banciphise ezi radicals oxidizing zijikelezayo, ngoko akuyi kubakho ngxaki.
Xa bevezwe kwizivuseleli zangaphandle (ezifana nemitha, ukudumba okungapheliyo, uhlaselo lwe-pathogen) okanye ukungahambi kakuhle kwemetabolism yabo kuya kuvelisa i-oxidative free radicals kakhulu, ayinakuthotyelwa ngexesha elifanelekileyo.
Ezi radicals zasimahla zitshabalalisa udonga lweseli kunye nemathiriyeli yemfuza yeseli ngokuphanga ezinye iimolekyuli ze-electron, zinyusa i-apoptosis yeeseli kwaye zikhokelela kwizifo [1].
Izinto ezibizwa ngokuba yi-antioxidants ngabaxhasi be-electron, abanokubonelela ngee-electron kwi-oxidizing radicals yamahhala, ukuze ibe yi-molecule ye-oksijini engenabungozi. I-oxidative engaphezulu kwe-radicals yasimahla ibangela umonakalo omkhulu kumzimba womntu, ngoko ke zininzi i-antioxidants emzimbeni womntu, i-antioxidant yokutya ifumaneka ikakhulu kwiziqhamo kunye nemifuno emitsha, izifundo ezininzi zifumanise ukuba ukutya iziqhamo kunye nemifuno eninzi kunokunciphisa ukusweleka ngokwenene kunxulumene nezinto ezityebileyo ze-antioxidant koku kutya.
Ezona zinto zixhaphakileyo kwizidlo ze-antioxidants ziquka: i-beta carotene kunye ne-carotenoids ehambelanayo (i-vitamin A), i-vitamin C, kunye neentlobo ezahlukeneyo ze-vitamin E.
I-Vitamin C ayinakwenziwa ngumzimba kwaye kufuneka ifunyenwe ekutyeni. I-Vitamin C ekutyeni ifakwe emathunjini amancinci, kwaye le nkqubo yokufunxa ibuye iguquguquke, ukutya kakhulu kuya kukhokelela ekunciphiseni umlinganiselo wokufunxa, xa ukuthathwa kungaphezulu kwe-1000mg ngosuku, izinga lokufunxa liyi-50% kuphela okanye ngaphantsi.
Imfuno ecetyiswayo ye-vitamin C yemihla ngemihla e-United States yile: 15-45mg / ngosuku kubantwana; 75mg / ngosuku kubasetyhini; 90mg / ngosuku amadoda; ukuya kuthi ga kwi-120mg ngosuku kubantu abadala abakhulelweyo okanye abancancisayo. Umda ophezulu wokuthatha i-vitamin C kubantu abadala yi-2000mg / ngosuku.

② Umhlali waseTshayina wesondlo sokuthatha ireferensi yesondlo: isixa esicetyiswayo se-vitamin C kubantu abaninzi abadala yi-100mg, kwaye umda ophezulu yi-2000mg.
Ngaba kakhulu kunokuba yingozi? Ngenxa yokuba i-vitamin C i-vitamin e-soluble yamanzi, ukugqithisa kunokugqithiswa ngeentso kwaye kunqabile ukuba kubangele ityhefu, kodwa kukho ingxaki efuna ingqalelo kumatye ezintso, kuba i-vitamin C iya kwandisa umxholo we-oxalate kumchamo, kwaye i-oxalate eninzi iya kwenza amatye nge-calcium. Kukho ulungelelwaniso phakathi kokutya kunye nokutya okongeziweyo kwe-vitamin C kunye namatye ezintso ze-oxalate emadodeni [2]. Ngoko ke, akukhuthazwa ukuba uthathe ngaphezu komda ophakanyisiweyo we-vitamin C.
Xa kuziwa kwi-vitamin C, into yokuqala efika engqondweni i-oranges kunye ne-lemons ezimuncu, ngokwenene, imifuno emininzi kunye neziqhamo zinomxholo we-vitamin C. Ukuba u-odola isixa se-vitamin C nge-100g yokutya, iiorenji zikude neyokuqala.
Ezi zithako zilandelayo zizityebi kwi-vitamin C:

Umbala we-pepper kunye ne-pepper eluhlaza: I-pepper ebomvu i-100g iqulethe i-190mg ye-vitamin C, i-pepper enombala ophakathi inokuhlangabezana neemfuno ze-vitamin C zeentsuku ze-2, kodwa inika i-vitamin A, inokuthiwa yi-antioxidant factory, kuphela i-26kcal. Umxholo we-vitamin C we-pepper eluhlaza ungaphantsi kancinci, kodwa ngokwaneleyo ukuhlangabezana neemfuno ze-1 imini, ngokwenene, umxholo we-vitamin C we-pepper ebomvu nawo uphezulu kakhulu, i-1 isitya esincinci sinokufikelela kwi-100mg okanye nangaphezulu, kodwa akuyena wonke umntu onokunyamezela;
I-Broccoli: I-100g ye-broccoli iqulethe i-90mg ye-vitamin C, eyimfuno yosuku lwe-1, kwaye inika i-2.6g ye-fiber yokutya, eyi-34kcal kuphela.
Isiqhamo se-Kiwi sityebile kwi-vitamin C. Kungakhathaliseki ukuba yintoni enye imiphumo, umxholo we-vitamin we-papaya ucebile kakhulu, i-papaya ye-100g iqukethe i-62mg ye-vitamin C, ngelixa iqulethe i-A lot of vitamin A, kuphela i-39kcal. Ezinye iziqhamo kunye nemifuno etyebileyo kwivithamin C ibandakanya ii-ertyisi, amaqunube njalo njalo.
I-100g yokugqibela yeeorenji kunye neelamuni zine-53mg yevithamin C, kwaye ukutya kabini ngemini ayikokungabikho kwevithamin C.