Vitamini C, yemwenso amadziwika kuti ascorbic acid, ndi membala wa mavitamini. Zimayenera kuti kukula ndi kukonzanso thupi lanu lonse, kuphatikizapo collagen, yomwe imafunika kuti mukhale ndi thanzi labwino komanso machiritso ovulaza.
Vitamini C imathandizanso mafupa ndi mano anu kukhala olimba. M'pofunikanso kupanga mapuloteni ena ndi mapuloteni.
Chitetezo chanu cha mthupi chimadalira vitamini C kuti chikhale ndi thanzi labwino. Komanso pali bonasi kwa zamasamba . Kudya zakudya zowonjezera vitamini C kumathandiza thupi lanu kulandira zitsulo zochuluka kuchokera ku zomera monga sipinachi, mtedza, ndi mbewu.
Nyuzipepala ya National Academy of Sciences, Engineering, ndi Medicine, Health and Medicine Division yatsimikizira kuti vitamini C. amadya zakudya zowonjezera chakudya (DRI). Ngati muli ndi zovuta zachipatala, muyenera kuyankhula ndi wothandizira zaumoyo wanu za zofunika za vitamini C.
Amuna
Zaka 1 mpaka 3: 15 milligrams pa tsiku
Zaka 4 mpaka 8: 25 milligrams pa tsiku
Zaka 9 mpaka 13: mamiligalamu 45 pa tsiku
Zaka 14 mpaka 18: 75 milligrams pa tsiku
19+ zaka: 90 milligrams pa tsiku
Akazi
Zaka 1 mpaka 3: 15 milligrams pa tsiku
Zaka 4 mpaka 8: 25 milligrams pa tsiku
Zaka 9 mpaka 13: mamiligalamu 45 pa tsiku
Zaka 14 mpaka 18: 65 milligrams pa tsiku
19+ zaka: 75 milligrams pa tsiku
Vitamini C amapezeka mwachibadwa zipatso ndi ndiwo zamasamba , makamaka zipatso za citrus, strawberries, tsabola, tomato, broccoli, ndi mbatata. Anthu omwe sadya zipatso zokwanira ndi ndiwo zamasamba ali pachiopsezo chosowa.
Vitamini C Kulephera
Kulephera kwa Vitamini C kwa nthawi yayitali kungayambitse matenda oopsa, odwala matenda ochepa thupi, odwala m'magazi komanso gingivitis (matenda a chingamu).
Si zachilendo, koma zikhoza kuchitika kwa anthu omwe ali osoĊµa zakudya kapena oledzeretsa.
Anthu omwe alibe vitamini C okwanira tsiku lililonse (pafupifupi 75 mpaka 90 milligrams) angathe kuvutika ndi matenda awa:
- utsi wamagazi
- kuvulaza mosavuta
- machiritso opweteka
- nosebleeds
- kutopa
- kufooketsa chitetezo cha mthupi
- khungu, owopsa
- Tsitsi lakuda ndi mapeto
Kudya chakudya chamakono chokhala ndi zakudya zopanda zipatso ndi ndiwo zamasamba kungayambe kuchepa kwa vitamini C. Popeza vitamini C imasungunula madzi, thupi lanu silikusunga bwino, kotero liyenera kubwezeretsedwa tsiku ndi tsiku.
Scurvy angafunikire kuchiritsidwa ndi mlingo waukulu wa zowonjezerapo, koma kuchepa kwakukulu kungakonzedwe ndi kuwonjezeka kwa zipatso ndi ndiwo zamasamba zomwe ziri ndi vitamini C, makamaka zipatso za citrus, strawberries, mbatata, broccoli, tomato, ndi tsabola.
Vitamini C imachepetsedwa pamene zipatso ndi ndiwo zamasamba zimapezeka pamtunda kapena kutenthedwa, zipatso zatsopano ndi zamasamba zili ndi vitamini C zambiri kuposa zomwe zophikidwa kapena zamzitini.
Vitamini C Kuwonjezera
Vitamini C ndi antioxidant, ndipo yadandauliridwa ngati chowonjezera cha chimfine ndi chimfine komanso ngati mankhwala ena a khansa.
Komabe, kufufuza sikupereke umboni wokwanira pazinthu izi. Ngakhale kuti kafukufuku wina wasonyeza kuti anthu omwe ali ndi mitundu ina ya khansa amakhala ndi mavitamini C ochepa m'magazi kuposa anthu onse, palibe umboni wakuti kutenga vitamini C zowonjezereka kumachepetsa chiopsezo chanu cha khansa.
Mukhoza kudutsa mawonekedwe owonjezera - mukudya zipatso ndi ndiwo zamasamba - ali ndi vitamini C wambiri, ndipo ali ndi zinthu zina zopindulitsa zomwe simungapeze pa zakudya zowonjezera.
Koma, ngati mukuganiza kuti mukusowa zakudya zowonjezereka, samani mavitamini C. Kutenga mavitamini C ochuluka kungapangitse kutsekula m'mimba kapena zotayirira.
Institute of Medicine inakhazikitsa mamiligalamu 1,800 mpaka 2,000 tsiku ndi tsiku ngati chiwerengero chokwanira chosamalidwa.
Zotsatira:
MedlinePlus.com. "Scurvy." Inapezeka pa March 19, 2016. https://www.nlm.nih.gov/medlineplus/ency/article/000355.htm.
National Academy of Sciences, Engineering ndi Medicine, Health ndi Medicine Division. "Zolemba Zowonjezera Zakudya Zakudya ndi Machitidwe." Inapezeka pa March 19, 2016. http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
National Institutes of Health, Office of Food Supplements. "Vuto la Vitamin C la Ophunzira Zaumoyo." Inapezeka pa March 19, 2016. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/.