Eqinisweni, impikiswano yokuthi uvithamini C angawelapha imikhuhlane iye yaphikelela kusukela ngawo-1970. Kusukela ngaleso sikhathi, impikiswano phakathi "kweqembu le-vitamin C eliphumelelayo" kanye "neqembu le-Vitamin C elingasebenzi" liye laqina, futhi izinhlangothi zombili ziye zabamba imibono yazo, futhi azikafinyeleli ukuvumelana, futhi kunzima ukukholisa omunye nomunye.

NgoDisemba 11, 2023, uSolwazi Hemila kanye nozakwabo bashicilela ucwaningo lwezokwelapha olusekelwe ebufakazini ephephabhukwini lezokwelapha elidumile emhlabeni wonke i-BMC Public Health, elihlanganisa izifundo ezifanele eziyi-15 neziguli ezingama-4437, futhi imiphumela yabonisa ukuthi: Isengezo esengeziwe se-> 1g kavithamini C ngosuku singanciphisa izinga eliphuthelwe (lomsebenzi) izinga leziguli ezibandayo ngo-15% ngenombolo yezinsuku eziyi-6, kunciphise nezimpawu zesifo esibi kakhulu nge-7% Amathuba okuthi ukugula kube kubi ngo-13%, osekuqinisekiswe okokuqala ngqa:

Uvithamini C ungelapha imikhuhlane!

1. Wenzani uvithamini C

I-Vitamin C, eyaziwa nangokuthi i-ascorbicacid, yake yaziwa ngokuthi "i-vitamin yonke." Ukuntuleka kwevithamini C, kungase kube nezinsini zokopha, ukuncipha kokungazweli, i-scurvy enamandla, okubuye kube umsuka wayo owaziwa ngokuthi "i-ascorbic acid". I-Vitamin C incibilika kakhulu emanzini futhi inesakhiwo samangqamuzana esilula samavithamini ayi-13.

I-Vitamin C ingakhuthaza ukuhlanganiswa kwamaprotheni omzimba, ikhulise ukumelana komzimba, ithuthukise umsebenzi wama-enzyme asebenzayo, ikhulise inani lama-lymphocyte futhi ithuthukise umsebenzi we-phagocytic wamangqamuzana angathathi hlangothi, i-antioxidant, ukuze kuzuzwe umphumela wokwelapha amakhaza.

2 Yikuphi ukudla okunothe ngovithamini C

Kulula ukuthola uvithamini C, otholakala kakhulu ezithelweni nasemifino.

3 Kuyini ukungaqondi kahle kokwengeza uvithamini C

I-Vitamin C itholakala kalula, kodwa kalula nje ukulahlekelwa, ingamuncwa kanjani ngokuphumelelayo futhi isetshenziswe umzimba?

Lawa maphutha kufanele agwenywe:

Ukudla okunconyiwe kwansuku zonke kukavithamini C kwabesifazane abadala ngu-75 mg (cishe inani elikuwolintshi owodwa olingana nosayizi) kanye nama-90 mg (cishe amawolintshi anosayizi omaphakathi angu-1.5) kwabesilisa. Umthamo omkhulu ophephile wansuku zonke akufanele udlule i-2000 mg.

Naphezu kwezinzuzo eziningi ze-vitamin C, ukuphuza ngokweqile isikhathi eside kungabangela ukusabela okubi, okungaphezu kwama-3 amagremu / ngosuku kungabangela ubuhlungu besisu, isifo sohudo; Ngaphezulu kuka-4 g/ngesonto kungase kwakheke amatshe omchamo, izimo ezinzima zizovela i-hematuria ne-renal colic. Ukweqisa kwesikhathi eside kuzophinde kusheshise i-metabolism kanye nokuphuma kwe-vitamin C emzimbeni, futhi izimpawu ze-scurvy zingase zenzeke ngemva kokuyeka umuthi.

Ngakho-ke, i-vitamin C ayiyona engcono kakhulu, ukudla ngokweqile akulungile emzimbeni womuntu, noma kuyingozi. Ukwengezwa kwe-vitamin C ephezulu kunqunyelwe ukusetshenziswa kwesikhashana (izinsuku ezingu-3-5) ngesikhathi somkhuhlane.

Inganekwane yesi-2: Imifino nezithelo eziqotshiwe noma ezinejusi I-Vitamin C kulula ukumunca I-Vitamin C ayizinzile ngokwedlulele futhi ingacekelwa phansi ngesikhathi sokugcinwa, ukupheka ngisho nokucwiywa. Ukugcinwa isikhathi eside, usawoti omningi, nokushisa isikhathi eside kuzokwandisa ukulahlekelwa kwe-vitamin C. Uma imifino iphekwe ekushiseni okuphezulu imizuzu engu-5-10, ukulahlekelwa kwe-vitamin C kungafinyelela ku-70% -90%.

Ngakho-ke, lapho ucubungula imifino enokuqukethwe okuphezulu kwe-vitamin C, amaphuzu alandelayo kufanele aqashelwe:

☆ Usawoti omncane, ukuthosa okushisayo nesikhathi se-braising sifushane ngangokunokwenzeka;

☆ Kungcono ukudla okuluhlaza ngemva kokugeza; ☆ Geza imifino ngaphambi kokuyisika lapho upheka; ☆ Gcoba imifino lapho isikwa bese uzama ukunciphisa isikhathi sokuchayeka emoyeni; ☆ Ungasebenzisi ithusi ekuphekeni, zama ukusebenzisa i-iron wok.

Inganekwane 3. Ukudla isithelo kuyinkinga kakhulu Faka esikhundleni semithi kavithamini C Nakuba kunezithako zikavithamini C emakethe, uvithamini C wemvelo uqukethe uvithamini P (ama-bioflavonoids), angathuthukisa ukuzinza.

Izithelo ezisawolintshi zicebile kule nhlanganisela yemvelo. Ngaphandle kwalapho uvithamini C ulahleka ngobuningi noma kunzima ukutholakala ngokudla, uvithamini C kufanele wengezwe ngezithelo nemifino emisha.

Inganekwane 4. Uvithamini C uvimbela umkhuhlane Yidla kakhulu ngesikhathi somkhuhlane Ucwaningo lubonisa ukuthi uvithamini C uyasebenza kuphela kubantu asebevele benezimpawu zomkhuhlane, hhayi ukuvimbela imikhuhlane.

Umbono oyiphutha 5. Ukuphuza amanzi kalamula noma ukudla izithelo nakho kungagcwalisa uvithamini C lapho ungenwa umkhuhlane, isidingo sikavithamini C sikhuphuka, kodwa ngokuvamile sintula isifiso sokudla, futhi kunzima ukuthatha okwanele ekudleni kwakho kwansuku zonke. Lapho welapha umkhuhlane, umthamo we-vitamin C kufanele ufinyelele okungenani i-1 g / ngosuku, ngokuvamile ungabi ngaphezu kwama-2 g / ngosuku. Izithako zokudla noma imithi ingase idingeke.

I-Vitamin C inezinhlobo ezahlukene zemithamo, njengalezi: amaphilisi kavithamini C, umjovo wevithamini C, ama-granules kavithamini C, amaphilisi asebenzayo kavithamini C, ama-granules asebenzayo kavithamini C, amaphilisi ahlafunwayo kavithamini C ahlanganisiwe, njll., umehluko wamanani nawo mkhulu kakhulu. Ngokuvamile, amalungiselelo e-over-the-counter (OTC) abiza kakhulu kunamalungiselelo okudla kwezempilo.

Kunconywa ukuthatha amaphilisi e-vitamin C noma amaphilisi asebenzayo, amaphilisi e-vitamin C awabizi, amaphilisi asebenzayo angaphekwa ngamanzi afudumele, angagcini nje ngokufaka i-vitamin C, kodwa futhi andisa amanzi okuphuza.

Umbono oyiphutha 6. I-Vitamin C engakwazi ukudla i-gout, iziguli ze-urinary calculus kufanele zigweme ukusetshenziswa kwezidakamizwa ze-vitamin C. Imithamo emikhulu kavithamini C ingase ithinte umsebenzi wokujiyisa, futhi iziguli ezithatha ama-anticoagulants akufanele zengezwe ngemithamo emikhulu.

Ngaphezu kwalokho, amanye amaphilisi e-vitamin C asebenzayo aqukethe okuqukethwe okuphezulu kwe-sodium, futhi kuyadingeka ukunciphisa usawoti wokudla noma okunye ukudla okune-sodium ephezulu uma usebenzisa.

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