Yebo-ke wonke umuntu uyazi vithamini C! Sonke sasizwile ngakho okuhle okuningi, asiphikisana nokusebenza kwayo kwenyama ngesikhathi sokugula, siyithatha ngezikhathi ezithile ngendlela yamaphilisi noma amaphilisi ane-soluble. Kodwa ingabe siyazi ngempela konke mayelana nale vithamini "ethandwa"? Kuvela ukuthi unezimfihlo nezimfihlakalo zakhe. Futhi kukhona nezakhiwo eziwusizo, esingazange sicabange. Yilokho uhlobo lwezinqubo ze-biochemical luvuselela u-vitamin C emzimbeni wethu, futhi ukhulume.
I-Vitamin C noma i-ascorbic acid yenza imisebenzi eminingi ebalulekile emzimbeni womuntu. Lokhu kwenza kube lula ukuxubha kwensimbi, kubambe iqhaza ekusungulweni kwamathambo, amazinyo kanye nezicubu. Idlala indima ebalulekile ekuphulukiseni isilonda, isekela ukuqina kwesikhumba, kuyadingeka ukulwa nokucindezeleka, kuvuselela ukukhiqizwa kwamahomoni amaningi, kwandisa ukwanda kwamagciwane, kusiza ngokucindezela okuphezulu kwesifo, isifo sokuqina kwesifo somzimba kanye nomdlavuza.
Kubalulekile ukwazi ukuthi yilowo kuphela i-vithamini engakwazi ukubunjwa emzimbeni womuntu ngokuzimela futhi ngenxa yalokho, kufanele ingeniswe lapho ngokudla noma izithako ezikhethekile ngendlela yamathebulethi. Ngokudla okunevithamini C, umholi ophelele ungu-rosehip - 1 250 mg. ngo-100 g, nezithelo ze-citrus ziqukethe kuphela 50 mg. 100 g yezithelo.
Eminye imithombo emihle yale vithamini ebalulekile yilezi: pepper, ama-strawberries, amazambane, i-cauliflower kanye nezinye izithelo nemifino eminingi. Kubaluleke kakhulu ukwazi ukuthi ukuvuthwa kwe-vitamin C ezivela izithelo nemifino kwenzeka kuphela lapho kudliwe ifomu eluhlaza. Amavithamini amaningi aphuka ngesikhathi sokushisa nokushisa ngisho nangesikhathi sokugaya isikhathi eside.
Amanani aphakanyisiwe kavithamini C
Umthamo omdala ophakanyisiwe ungama-60 mg. ngosuku. Naphezu kocwaningo lonke, umthamo "olungile" walolu vhamini usengumngcele wezingxabano eziningi kuze kube yilolu suku. Kunezici eziningi ezandisa isidingo se-vitamin C. Izibonelo zibandakanya umkhuhlane omkhulu noma ubanda, ukubhema, ukuthatha imithi yokuvimbela imithi kanye neminye imithi, ukubhekana nokuzikhandla ngokomzimba emsebenzini noma ezemidlalo. Abaningi bezokwelapha banikeza imithi ephakeme yokwelapha umdlavuza noma izifo zenhliziyo. Abadlali bezemidlalo batuswa ukuba bathathe ama-2 kuya ku-3 amagremu kavithamini C ngosuku, njengoba izinqubo zabo zezinto eziphilayo ziphuthumayo futhi zidinga amandla namandla.
Ithonya likavithamini C emzimbeni
Sonke siyazi umphumela oyinhloko wale vithamini ngokumelene nomzimba. Okokuqala, kwandisa umsebenzi wamangqamuzana egazi amhlophe, okwenza nawo imisebenzi ukukhomba nokubhubhisa amagciwane, amabhaktheriya namaseli omdlavuza. Amangqamuzana egazi amhlophe abantu abathatha amavithamini ku-2 kuya ku-3 amagremu ngosuku abhekene nomsebenzi omkhulu. Abantu abanjalo bancane amathuba okugula futhi babuyisane ngokushesha ngokulimala noma ngemuva kokuhlinzwa.
I-Vitamin C i-oxidizer ebalulekile. Ngokwengxenye yayo, ikhulisa isenzo samanye ama-antioxidants, kanye nesenzo se-vitamin E. Kungathiwa lawa mavithamini amabili abaluleke kakhulu komunye nomunye, ngoba ngamunye wabo unamandla okuqinisa nokusekela okwenziwa komunye.
I-Vitamin C inendima ebaluleke kakhulu ebuchosheni. Ochwepheshe bathi kuvikela amangqamuzana ebuchopho avela kwindlala yomoya. Ngemva kokuthatha izingxube eziphakeme ze-vitamin C emzimbeni womuntu, amaseli akhethekile atholakala emasongweni amabi, okwenza kube nokugeleza kwegazi ne-oxygen ebuchosheni nakwezinye izitho. Eminyakeni embalwa edlule, kwenziwa ukuhlolwa okubonisa ukuthi i-vitamin C ne-selenium ingavimbela ukuthuthukiswa kwamangqamuzana omdlavuza. Ngokuyinhloko, i-vitamin C ngokwazo ivimbela ukuguqulwa kwezidakamizwa ezithile zibe yiziphuzo ezimbi. Enye yalezi zinto eziyingozi yi-nitrites. Bangena emzimbeni wethu kanye nemifino nezithelo ezikhulile nge-nitrogen fertilizer equkethe i-nitrate, emzimbeni ephenduka i-nitrites - eqine kakhulu igxila. Kuze kube manje, ayikho indlela yokugwema ukuthola i-nitrate emzimbeni wethu noma okungenani wenze lokhu kungene kancane. Uma ingenwa, lezi zinto ziba yimbangela enkulu yomdlavuza wesisu namathumbu. Kodwa ungaqala izinqubo zomzimba, lapho umphumela wezinto ezinobungozi zizokwehla zibe zero. Kuye kwafakazelwa ukuthi kuyo yonke lezinqubo ze-biochemical, ukusebenza kwevithamini c kungumzuzu obaluleke kakhulu. Nguye okwazi ukumisa ukuguqulwa kwe-nitrate ne-nitrites zibe yi-nitrosamines, ama-compounds abangela umdlavuza.
Kwabaqeqeshi emkhakheni wokuzivocavoca, i-vitamin C ibalulekile ekulondolozeni izicubu eziphathekayo ezitholakala esimweni esihle. Ngaphandle kwe-vitamin C akunakwenzeka ukuhlanganisa i-collagen, amaprotheni, ebalulekile ekwakheni izicubu ezixhunyiwe. Ukwamukela ukulinganisa okudingekayo kwe-vitamin C kukhuthaza ukuphulukiswa okusheshayo kwamanxeba nokugcina umzimba unesimo esihle. Ngaphezu kwalokho, i-vitamin C ihileleka ekwenzeni i-calcium, eyenza kucacile ukuthi ikhuthaza ukwakheka kwamathambo, ukukhula kwayo, futhi inikeza ukuphulukiswa okuphuthumayo ngesikhathi esifanayo.
Sonke siye sazwa futhi siyaqaphela ukubaluleka okubaluleke kakhulu kwe-vitamin C yesistimu yezinhliziyo. Kodwa kufanele wazi ngezinzuzo zamavithamini enhliziyweni nasemithanjeni yegazi. Ekucwaningweni kochwepheshe abahlola ukuhlasela kwenhliziyo, kwaqaphela ukuthi i-vitamin C inikeza ukuxhuma kwamangqamuzana egazi amhlophe avela kwezinye izingxenye zomzimba zibe enhliziyweni, ngaleyo ndlela kube lula ukubuyiswa kwamangqamuzana ezinhliziyo ezithintekile. Kukhona ubudlelwane obuphambene phakathi kuka-AD ne-ascorbic acid. Okungukuthi, okuncane emzimbeni - ukuphakama kwengcindezi.
I-Vitamin C ibalulekile kubantu abahlukunyezwa yi-allergies. Ngaphezu kwalokho, ngokubambisana ne-vitamin B1 ne-amino acid cysteine, imiphumela emibi ye-formalin, i-formaldehyde ne-acetaldehyde ingavinjelwa.
I-Vitamin C iyakwazi ukumelana nezinqubo eziningi ezinobuthi emzimbeni. Ngenxa yalokho, kubangelwa ukubhema ugwayi, i-nicotine, ukukhishwa kwezimoto, izinsimbi ezisindayo ... Njengoba sibheke kulokhu empilweni yethu yansuku zonke, kubalulekile ukuthatha vithamini C. engeziwe Ucwaningo lubonisa ukuthi egazini lababhema nabaphuza isilinganiso esiphakathi kwama-20 kuya ku-40 amaphesenti angaphansi kukavithamini C. Isizathu ukuthi i-vitamin ihlale ichitheka ukulwa namathonya amabi. Uma ungagcwaliseli izinga layo nsuku zonke ngezilinganiso ezifanele, kungaholela ekulimazeni okungenakuqhathaniswa komzimba.
Kuze kube manje, azikho amacala ajwayelekile okuthiwa i-vitamin C ngokweqile. Kulabo abathatha ama-2 kuya ku-3 g ngosuku akukho ingozi yokudlula ngokweqile. Kodwa ukuthatha amanani amaningi kakhulu kungabangela izinkinga ngesisu, ikakhulukazi nge-gastritis nezilonda. Ezimweni ezinjalo kunconywa ukuba uthathe i-vitamin C ngemuva nangokwenyuka okulinganiselwe.
Ukuze uvimbele, umthamo onconywayo uwu-3 g ngosuku. Kodwa kubalulekile ukwazi ukuthi le nsizakalo kufanele inikezwe njalo futhi njalo. Ukuthatha amavithamini C amaningi kungaholela ekudumeni kwesisu. Okufanayo kuya ekupheleni kokungenwa kokungena kwakhe. Ngemuva kokulinganisa okuphezulu, kubalulekile ukunciphisa ngokucophelela nokunciphisa ukungena kwevithamini, ukuze kungabangeli ukushukuma komthelela omzimba we-vitamin C ukuntuleka. Kwanele ukuthi abaqalayo bajoyine umthamo we-1 g.
Ukuthatha i-vitamin C, kungase kuphakanyiswe ngisho ukuyihlanganisa ne-bioflavonoids, njengoba kunesizathu sokukholelwa ukuthi ngakho-ke i-vithamini ingcono kakhulu emzimbeni. Futhi ekugcineni kungcono ukulalela iqiniso elingaziwa kancane: i-vitamin C inamandla okukwazi ukukhipha kalula. Lokhu kusho ukuthi uma ungazange uphuze amanzi ngethebhulethi ye-vitamin C ephumelelayo kuwo, kungcono ukuwuthululela. Uma ungadli i-apula ngokuyihlaba futhi uyibuyisele emahoreni ambalwa - yiphonsa. I-vitamin C ene-oxidizedi iba yinto eyingozi kakhulu engalimaza umzimba ngokushesha futhi isikhathi eside kakhulu.