I-Ascorbic acid iyinhlanganisela ebalulekile yemvelo edingekayo ekugcineni impilo yomzimba. I-coenzyme enamandla kakhulu yokulwa ne-antioxidant ne-biological, iqala izinqubo zokuzivuselela kumaseli. Ngendlela yayo yemvelo, kuyimpuphu emhlophe yekristalu, engenaphunga elinambitheka omuncu.
I-Ascorbic acid yathola igama layo ngenxa yamatilosi ababa ngabokuqala ukuqaphela ukuthi isikhumba asiqhamuki kulabo abadla inani elikhulu lezithelo ezisawolintshi ("scorbutus" ngesiLatini kusho ukuthi "iscurvy").
Okushiwo umzimba
Mhlawumbe wonke umuntu uyazi ngesidingo sokuthatha uvithamini C uma kwenzeka ukutheleleka (umthombo - uMnyango Wezemithi Emitholampilo, i-Medical University yaseVienna, e-Austria) noma ukuvimbela amasosha omzimba. Kepha ngaphandle kwalokhu, i-ascorbic acid inezindawo eziningi eziwusizo kakhulu:
- ubamba iqhaza ekuhlanganisweni kwe-collagen, okuyi-skeleton yamaseli wezicubu ezihambisanayo;
- kuqinisa izindonga zemithambo yegazi;
- kwandisa izivikelo zemvelo zomzimba;
- kuthuthukisa isimo sesikhumba namazinyo;
- ungumqhubi we-intracellular wezakhi eziningi zomzimba;
- kunciphisa umphumela wobuthi kanye nama-radicals wamahhala, okufaka isandla ekususweni kwawo kokuqala emzimbeni;
- kuvimbela ukwakheka kwamapulangwe e-cholesterol;
- kuthuthukisa ukubona;
- kusebenze umsebenzi wengqondo;
- kwandisa ukumelana kwamavithamini ezintweni ezilimazayo.
Ukudla okunovithamini C omningi
I-Ascorbic acid ayihlanganisiwe yodwa, ngakho-ke kuyadingeka ukuqinisekisa ukuthi ileveli eyanele yokudla nsuku zonke ngokudla. IVitamin C iyancibilika emanzini ngakho-ke ayiqongeleli emzimbeni futhi idinga ukugcwaliswa njalo.
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Ithebula libala ukudla kwe-TOP 15 okunothe nge-ascorbic acid.
Ukudla | Okuqukethwe (mg / 100 g) | % wemfuneko yansuku zonke |
| Izithelo ze-Dog-rose | 650 | 722 |
| I-currant emnyama | 200 | 222 |
| ikiwi | 180 | 200 |
| Iparsley | 150 | 167 |
| u-Bell pepper | 93 | 103 |
| I-broccoli | 89 | 99 |
| Amahlumela eBrussels | 85 | 94 |
| Ukholifulawa | 70 | 78 |
| I-strawberry yensimu | 60 | 67 |
| iwolintshi | 60 | 67 |
| i-Mango | 36 | 40,2 |
| I-Sauerkraut | 30 | 33 |
| Ipea elihlaza | 25 | 28 |
| Ama-Cranberries | 15 | 17 |
| Uphayinaphu | 11 | 12 |
I-Ascorbic acid ibhujiswa kuphela emazingeni okushisa aphakeme kakhulu, kodwa-ke kungcono ukusebenzisa imikhiqizo equkethe okusha. U-Vitamin C uyancibilika emanzini futhi uhlanganiswe ne-oksijini, ngakho-ke ukugxila kwawo kuncipha kancane ngenkathi kuphekwa, kepha-ke, akubhujiswa ngokuphelele. Lapho ulungisa ukudla, kungcono ukusebenzisa imifino esivele isemanzini abilayo noma usebenzise umuthi kunokusosa isikhathi eside nokosa.
Izinga lansuku zonke noma imiyalo yokusetshenziswa
Ukudla okudingekayo kwansuku zonke kwevithamini kuncike ezintweni eziningi: ubudala, indlela yokuphila, umsebenzi wobungcweti, izinga lomsebenzi womzimba, ukudla. Ochwepheshe banciphise inani elijwayelekile lesilinganiso sezinhlobo ezahlukahlukene zeminyaka. Zethulwe etafuleni elingezansi.
| Ubuntwana | |
| Izinyanga ezi-0 kuya kwezi-6 | 30 mg |
| Izinyanga eziyisithupha kuya onyakeni owodwa | 35 mg |
| Uneminyaka engu-1 kuya kwengu-3 ubudala | 40 mg |
| Uneminyaka engu-4 kuya kwengu-10 ubudala | 45 mg |
| Iminyaka engu-11-14 ubudala | 50 mg |
| Uneminyaka engu-15-18 ubudala | 60 mg |
| Abantu abadala | |
| Ngaphezulu kweminyaka engu-18 | 60 mg |
| Abesifazane abakhulelwe | 70 mg |
| Omama abancelisayo | 95 mg |
Kudingeka inani elengeziwe likavithamini C kulabo abahlushwa i-nicotine noma umlutha wotshwala, abajwayele ukubanjwa imikhuhlane njalo, bahlala ezindaweni ezibandayo zezwe, futhi bazibandakanya kakhulu kwezemidlalo. Uma ukusetshenziswa okunganele kwemikhiqizo equkethe amavithamini, kubalulekile ukubanikeza umthombo owengeziwe, ngokwesibonelo, ngosizo lwezithasiselo ezikhethekile eziphilayo. Kulokhu, kunconywa ukuxhumanisa umthamo odingekayo nodokotela wakho.
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Izimpawu Zokushoda Kuka-Vitamin C
- imikhuhlane njalo;
- izinsini zokopha nezinkinga zamazinyo;
- ubuhlungu obuhlangene;
- i-dermatitis nezinye izinkinga zesikhumba;
- ukwehla kombono;
- ukuphazamiseka kokulala;
- ukulimaza ngisho nengcindezi encane esikhunjeni;
- ukukhathala okusheshayo.
Isibonakaliso esivame kakhulu ukwehla komsebenzi wokuzivikela womzimba, okuholela ekutheni umuntu "ubambelela" njalo kuyo yonke imikhuhlane nezifo. Lokhu kushiwo ikakhulukazi ezinganeni zasenkulisa kanye neminyaka yamabanga aphansi. Isizathu sokushoda kungenzeka silele zombili ukwephulwa kwangaphakathi kwezinqubo zokwenziwa kovithamini, kanye nenani elanele lokudla kwalo, okujwayelekile ngezikhathi ezingekho ngenkathi lapho kukhona imifino nezithelo zemvelo ezimbalwa ekudleni.
Izinkomba zokwamukelwa
- inkathi yesigameko esandayo;
- ukucindezeleka;
- ukusebenza ngokweqile;
- ezemidlalo ezivamile;
- isikhathi sokuvuselelwa ngemuva kokugula;
- imikhuhlane njalo;
- ukulimala kabi;
- ubuthi bomzimba;
- isikhathi sokukhulelwa kanye ne-lactation (ngokuvumelana nodokotela).
I-ascorbic acid eyeqile
UVitamin C uyancibilika emanzini futhi ukhishwa emchameni. Ngakho-ke, ukweqisa kwayo akusongeli ngemiphumela emibi nokuphulwa. Kepha kunezifo eziningi lapho i-vitamin kufanele ithathwe ngokuqapha. Isibonelo, uma kwenzeka isilonda esiswini nesilonda se-duodenal, isifo sikashukela, kanye nokuqina kwegazi okuphezulu, kungavela izinkinga (umthombo - iphephabhuku lesayensi i "Toxicologal Sciences", iqembu laseKorea labaphenyi, iSeoul National University).
Ukweqiwa okujwayelekile njalo kokujwayelekile kwansuku zonke kungaholela ekwenzekeni kwe-urolithiasis, ukucindezelwa kwemisebenzi yamanyikwe, kanye nokuphazamiseka kwesibindi (umthombo - iWikipedia).
Ukuhambisana nezinye izinto
Akunconywa ukuthi udle uvithamini C ngenkathi uthatha imishanguzo yokwelapha umdlavuza. Akuhambisani nokuphathwa kanyekanye kwama-antacids; isikhathi sesikhathi samahora ama-4 kufanele sibhekwe phakathi kokusetshenziswa kwabo.
Ukuhlushwa okuphezulu kwe-ascorbic acid kunciphisa ukumuncwa kwevithamini B12.
I-Aspirin, kanye nezidakamizwa ze-choleretic, zifaka isandla ekukhipheni okusheshayo kwevithamini emzimbeni.
Izithako ze-Vitamin C zinciphisa ukucindezelwa okwenziwe nge-oxidative kwi-HIV futhi zidale ukwehla komthamo wegciwane. Lokhu kufanele ukuhlolwa okwengeziwe kwemitholampilo, ikakhulukazi kubantu abanegciwane lesandulela ngculaza abangakwazi ukuthenga izindlela zokwelapha ezintsha zokuhlanganisa.
(umthombo - iphephabhuku lesayensi elithi "AIDS", ucwaningo lweqembu laseCanada lososayensi base-University of Toronto).
I-Ascorbic acid kwezemidlalo
UVitamin C usiza ukusheshisa ukuhlanganiswa kwamaprotheni, okuyisakhiwo esibalulekile sohlaka lwemisipha. Kufakazelwe (umthombo - iScandinavia Journal of Science, Medicine and Sports) ukuthi ngaphansi kwethonya lazo izinqubo zokwehla kwezicubu emisipheni ziyancipha, imicu yemisipha iyaqiniswa namaseli awo awanayo i-oxidized.
I-Ascorbic acid isheshisa ukuhlanganiswa kwe-collagen, okuyingxenye yamaseli wamathambo, uqwanga namalunga. I-Collagen scaffold igcina ukwakheka kweseli, inyusa ukuqina kwayo nokumelana nomonakalo.
Imfuneko yansuku zonke yamavithamini kubagijimi iphindwe izikhathi eziyi-1.5 kunaleyo yomuntu ojwayelekile, futhi ingu-150 mg. Kungakhuphuka ngokuya ngesisindo somzimba nokuqina kokuvivinya umzimba. Kepha akufanele usebenzise ngaphezu kuka-2000 mg we-ascorbic acid ngosuku.
Amafomu wokukhishwa
UVitamin C uza ngesimo samaphilisi, ama-gummies, amaphilisi we-effervescent, izimpushana nemijovo.
- Uhlobo lokukhululwa oludume kakhulu, olujwayele wonke umuntu kusukela ebuntwaneni, luyidreyini elincane elikhanyayo eliphuzi. Zithengiswa ekhemisi futhi ziboniswa ukuthi zingasetshenziswa ngisho nayizingane ezincane. Ukuhlushwa kwevithamini kuzo kungama-50 mg. Kufanele zithathwe ngokuqapha ngabantu abaphethwe yizifo zamathumbu.
- Amaphilisi namathebulethi angahlafunwayo nawo afanele izingane nabadala, futhi angasetshenziswa njengendlela yokuvikela imikhuhlane. Ukuhlushwa kwevithamini kuzo kuyahlukahluka kusuka ku-25 kuye ku-100 mg.
- Amaphilisi e-Effervescent enzelwe abantu abadala, ancibilika kalula emanzini futhi abe nokuhlushwa kwe-250 mg noma i-1000 mg.
- Izimpushana nazo ziyancibilika emanzini, kepha lokhu kwenzeka kancane kancane. Kepha yibo, hhayi ama-pop, akhiqizwa izingane ezingaphezulu kweminyaka emihlanu. Le vithamini ifakwa ngokushesha okukhulu kunamathebulethi, ngoba inezinga eliphakeme lokumunca amaseli. Ngaphezu kwalokho, impuphu ayinalo nolaka esiswini.
- Imijovo ibekiwe ngokushoda kakhulu kwe-vitamin C, lapho kudingeka umthamo owodwa wokulayisha. Ngenxa yokuphathwa kwemisipha, uvithamini ungena egazini ngokushesha okukhulu futhi uthwalwa emzimbeni wonke. Izinga lokufaniswa kwaleli fomu le-ascorbic acid likhulu kakhulu. Ngasikhathi sinye, isisu asithinteki kabi futhi i-asidi ayiphazamiseki. Ukungafani kwemijovo kuyisifo sikashukela kanye ne-thrombosis.
Amavithamini amahle kakhulu anokuqukethwe kwe-ascorbic acid
Igama | Umkhiqizi | Ifomu lokukhishwa | Ukuhlushwa | Izindleko, deda) | Ukupakisha isithombe |
| Uvithamini C | Solgar | Amaphilisi angama-90 | 1000 mg | 1500 | |
| U-Ester-C | Impilo yaseMelika | Amaphilisi ayi-120 | 500 mg | 2100 | |
| Uvithamini C, Super Orange | I-Alacer, i-Emergen-C | Izikhwama ezingama-30 | 1000 mg | 2000 |  |
| I-Liquid Vitamin C, i-Natural Citrus Flavour | Amalabhorethri Wezempilo Anamandla | Ukumiswa, 473 ml | 1000 mg | 1450 | |
| California Igolide Nutrition, Vitamin C | Igolide le-Buffered C. | Ama-capsules angama-60 | 1000 mg | 600 | |
| Uyaphila!, Umthombo Wezithelo, uVitamin C | Indlela Yemvelo | Amaphilisi ayi-120 | 500 mg | 1240 | |
| Ikhodi kaVithamini, iVithamini C eluhlaza | Ingadi yokuphila | Amaphilisi angama-60 | 500 mg | 950 | |
| I-Ultra C-400 | Ukudla kwe-Mega | Ama-capsules angama-60 | 400 mg | 1850 |
