Abantu abaningi bazophuza amaphilisi afaka uvithamini C ngesikhathi somkhuhlane, kanti umuthi owake waba nguNkulunkulu othi "Vitamin C Yinqiao Tablet" nawo wenza lesi sizukulwane esakhula silalela igama elithi "vitamin C" kanye "ne-anti-viral cold" kuxhunywe ndawonye. Ngakho-ke, ingabe uvithamini C, ivithamini onomlando omude, unendima enjalo? Ngingayifaka kanjani i-vitamin C? Ingabe i-vitamin C ingaba kakhulu? Ingabe kunenkinga ngokudla kakhulu?
Lolu daba lumayelana nesihloko sikavithamini C, hlola ukuthi yini i-vitamin C, iyiphi indima, indlela yokwengeza?
I-Vitamin C, eyaziwa nangokuthi i-ascorbic acid, ivithamini encibilikayo enesakhiwo samakhemikhali esifana ne-glucose. Indima yayo eyinhloko emzimbeni womuntu inezimbalwa:
Isiza ekuhlanganiseni amaprotheni abalulekile: I-Vitamin C iyadingeka ekuhlanganiseni kwe-collagen, equkethwe esikhumbeni, amazinyo, namathambo, ngakho ukuntuleka kukavithamini C kuzobangela ukuphulukiswa kwenxeba kancane. I-Vitamin C iphinde isize ekuhlanganiseni i-carnitine, umthwali obalulekile ku-fat metabolism. ② I-Vitamin C: isiza ekuhlanganiseni ama-neurotransmitters, ama-vasodilator nokunciphisa ukuvuvukala izinto ze-prostacycline. I-Vitamin C: i-antioxidant yemvelo, ingangezelela izinto ezilwa nomzimba.
Yini ama-antioxidants? Umqondo wama-antioxidants awucacile futhi udinga ukuchazwa.

Abantu basebenzisa umoya-mpilo ukuze basebenzise i-metabolism, ohlelweni lwe-metabolism bazokhiqiza ama-molecule e-oksijini anama-electron angawodwa (okuhlanganisa i-superoxide anion (.O2 -), i-hydroxyl radical (.OH) ne-hydrogen peroxide (H?O?)). Lolu hlobo lwe-electron oxygen molecule ehlukanisiwe aluzinzile futhi luzogijima ngokukhululeka ngakho lubizwa ngokuthi i-oxidizing radical.
Abantu abavamile bazonikeza i-electron ngezinye izinto ukuze banciphise la ma-radicals oxidizing azulazulayo, ngakho-ke ngeke kube khona inkinga.
Lapho evezwa izisusa zangaphandle (ezifana nemisebe, ukuvuvukala okungapheli, ukuhlasela kwe-pathogen) noma ukungahambi kahle kwazo kwe-metabolic kuzokhiqiza ama-radicals mahhala e-oxidative amaningi, awakwazi ukunqanyulwa ngesikhathi.
Lawa ma-radicals amahhala acekela phansi udonga lweseli kanye nezakhi zofuzo zeseli ngokuphuca amanye ama-electron, asheshise i-apoptosis yeseli futhi aholele esifweni [1].
Okubizwa ngokuthi ama-antioxidant bangabanikeli be-electron, abangahlinzeka ngama-electron kuma-radicals wamahhala oxidizing, ukuze abe i-molecule ye-oxygen engeyona ingozi. Ama-radicals angenawo ama-oxidative amaningi adala ukulimala okukhulu emzimbeni womuntu, ngakho-ke kukhona ama-antioxidants amaningi emzimbeni womuntu, ama-antioxidants okudla akhona ikakhulukazi ezithelweni nasemifino emisha, ucwaningo oluningi luye lwathola ukuthi ukudla izithelo nemifino eminingi kunganciphisa ukufa empeleni kuhlobene nezinto ezicebile ze-antioxidant kulokhu kudla.
Ama-antioxidant avame kakhulu ekudleni afaka: i-beta carotene kanye ne-carotenoid ehlobene (uvithamini A), uvithamini C, nezinhlobo ezahlukahlukene zikavithamini E.
I-Vitamin C ayikwazi ukuhlanganiswa ngumzimba futhi kufanele itholakale ekudleni. I-Vitamin C ekudleni idonswa emathunjini amancane, futhi le nqubo yokumunca ibuye iguquguquke, ukudla kakhulu kuzoholela ekwehleni kwesilinganiso sokumuncwa, lapho ukuthathwa kungaphezu kuka-1000mg ngosuku, izinga lokumunca lingama-50% kuphela noma ngaphansi.
Isidingo sansuku zonke sikavithamini C esinconyiwe e-United States sithi: 15-45mg/ ngosuku ezinganeni; 75mg ngosuku kwabesifazane; 90mg/ ngosuku amadoda; kufika ku-120mg/ ngosuku kubantu abadala abakhulelwe noma abancancisayo. Umkhawulo ophezulu wokudla kwe-vitamin C kubantu abadala ngu-2000mg/ ngosuku.

② Ireferensi yereferensi yezakhi zokudla zaseShayina: inani elinconyiwe likavithamini C kubantu abaningi abadala lingu-100mg, kanti umkhawulo ongaphezulu ngu-2000mg.
Ingabe okuningi kungaba yingozi? Ngenxa yokuthi i-vitamin C iyivithamini encibilikayo emanzini, ngokweqile kungakhishwa ngezinso futhi akuvamile ukubangela ubuthi, kodwa kunenkinga edinga ukunakwa ematsheni ezinso, ngoba i-vitamin C izokwandisa okuqukethwe kwe-oxalate emcinini, futhi i-oxalate eningi izokwakha amatshe ane-calcium. Kukhona ukuhlobana phakathi kokudla kanye nokudla okungeziwe kwe-vitamin C kanye namatshe ezinso ze-oxalate emadodeni [2]. Ngakho-ke, akunconywa ukuthatha ngaphezu komkhawulo ophezulu onconywayo we-vitamin C.
Uma kuziwa ku-vitamin C, into yokuqala efika engqondweni amawolintshi nama-lemons omuncu, empeleni, imifino eminingi nezithelo zinokuqukethwe okuningi kwe-vitamin C. Uma u-oda inani likavithamini C nge-100g yokudla, amawolintshi akude newokuqala.
Izithako ezilandelayo zicebile ku-vitamin C:

Umbala we-pepper kanye ne-pepper eluhlaza: I-pepper ebomvu i-100g iqukethe i-vitamin C engu-190mg, i-pepper enombala ophakathi ingahlangabezana nezidingo ze-vitamin C zezinsuku ezingu-2, kodwa futhi inikeze uvithamini A, kungathiwa imboni ye-antioxidant, i-26kcal kuphela. Okuqukethwe kwe-vitamin C ye-pepper eluhlaza kuncane kancane, kodwa okwanele ukuhlangabezana nezidingo zosuku lwe-1, empeleni, okuqukethwe kwe-vitamin C ye-pepper ebomvu nakho kuphezulu kakhulu, isitsha esincane esingu-1 singafinyelela ku-100mg noma ngisho nangaphezulu, kodwa akuwona wonke umuntu ongakwazi ukubekezelela;
I-Broccoli: I-100g ye-broccoli iqukethe u-90mg wevithamini C, okuyisidingo sosuku olungu-1, futhi inikeza no-2.6g we-fiber yokudla, okungama-34kcal kuphela.
Izithelo ze-Kiwi nazo zicebile ku-vitamin C. Kungakhathaliseki ukuthi yimiphi eminye imiphumela, okuqukethwe kwe-vitamin ye-papaya kucebile kakhulu, i-papaya engu-100g iqukethe u-62mg we-vitamin C, kuyilapho iqukethe I-vitamin A eningi, i-39kcal kuphela. Ezinye izithelo nemifino ecebile nge-vitamin C ihlanganisa uphizi, ama-strawberries nokunye.
I-100g yokugcina yamawolintshi nolamula iqukethe u-53mg kavithamini C, futhi ukudla kabili ngosuku akukhona ukuntuleka kukavithamini C.