Kada ku raina alamun rashin bitamin C

Mutum zai iya samun buƙatunsa na bitamin C cikin sauƙi a zahiri idan ya ci abincinsa daidai da daidaitaccen abinci. Manya mata (ba masu ciki ko masu shayarwa) suna buƙatar miligram 75 na bitamin C kowace rana; Maza suna buƙatar milligrams 90. Ya wadatar a ci rabin kofi na danyen barkono ja, ko dai dai da cikakken kofi na dafaffen broccoli, ko 3/4 na ruwan lemu. Kuma saboda jikin dan Adam baya samar da ko adana bitamin C, dole ne a samu shi daga tushensa a kullum, kamar yadda WebMD ya wallafa.

Abubuwan da ke haifar da karancin Vitamin C

Wasu mutane suna samun matsala wajen fitar da bitamin C ko buƙatar ƙarin sa, kuma waɗannan lokuta suna iya haɗawa da waɗanda ba su da ƙarancin abinci gabaɗaya, marasa lafiya na dialysis da masu shan taba. Suna buƙatar ƙarin miligiram 35 na bitamin C a rana don taimakawa wajen gyara barnar da radicals kyauta ke haifarwa lokacin shan taba. Alamomin rashi na bitamin C suna bayyana a cikin watanni 3, kamar haka:

1- Jinkirin warkar da rauni: Idan mutum ya sami rauni, adadin bitamin C a cikin jini da kyallen takarda yana raguwa. Jiki yana buƙatar bitamin C don yin collagen, furotin da ke taka rawa a kowane mataki na gyaran fata. Vitamin C yana taimakawa neutrophils, wani nau'in farin jini wanda ke yaki da kamuwa da cuta, yana aiki sosai.

2- Jinin danko, hanci ko kumbura: Vitamin C yana kiyaye lafiyar magudanar jini kuma yana taimakawa jini. Collagen kuma yana da mahimmanci ga lafiyayyen hakora da gumi. Wani bincike na kimiyya ya nuna cewa mutanen da ke fama da cutar danko, wadanda suka ci 'ya'yan innabi na tsawon makonni biyu, sun sami raguwa sosai a cikin jinin danko.

Yawancin mutane suna cikin haɗarin haɓaka ƙarancin bitamin D

3. Yawan kiba: Binciken farko ya gano alaka tsakanin karancin sinadarin bitamin C da yawan kitsen jiki, musamman kitsen ciki. Wannan bitamin kuma yana taka rawa a cikin yadda jikin ku ke ƙone mai don kuzari.

4- Busasshiyar fata: Mutanen da suke bin abinci mai kyau da ke dauke da sinadarin Vitamin C suna da tsauri da santsi. Masana sun yi imanin cewa wani dalili mai yiwuwa shine kaddarorin antioxidant na bitamin C, wanda zai iya taimakawa wajen kare fata daga mummunan tasirin free radicals, kamar rushewar mai, sunadarai har ma da DNA.

5- Gajiya da kasala: Sakamakon binciken kimiyya ya nuna cewa karancin sinadarin bitamin C yana haifar da gajiya da bacin rai, yayin da masu shan sinadarin bitamin ke haifar da karancin gajiya a cikin sa'o'i biyu, kuma tasirin ya ci gaba har saura. na ranar.

6- raunin garkuwar jiki: Tunda Vitamin C yana da ayyuka da yawa da suka shafi garkuwar jiki a jikin dan adam, karancinsa yana sa mutum ya kamu da cutar kuma yana iya samun matsala wajen samun sauki cikin gaggawa. Nazarin kimiyya ya nuna cewa akwai wasu shaidun da ke nuna cewa bitamin C na iya taimakawa wajen kariya daga cututtuka irin su ciwon huhu da kamuwa da mafitsara, kuma yana iya rage yiwuwar kamuwa da cututtukan zuciya da wasu nau'in ciwon daji.

7. Rage hangen nesa: Idan mutum yana da AMD, yana iya yin muni da sauri ba tare da bitamin C, sauran antioxidants, da wasu ma'adanai ba. kuma yana taimakawa الحصول Isasshen bitamin C daga abinci na iya hana cataracts, amma ana buƙatar ƙarin bincike don ƙarin fahimtar wannan alaƙar.

8- Scurvy: Kafin shekarun 10, wannan cuta mai kisa ta kasance babbar matsala ga ma’aikatan jirgin ruwa. A halin yanzu cuta ce da ba kasafai ba kuma ana bi da ita tare da kawai 3 MG / rana na bitamin C ko ƙasa da haka. Mutanen da ke fama da scurvy suma suna da matsaloli irin su fadowar haƙora, fashewar farce, ciwon haɗin gwiwa, ciwon kashi, da karkatar gashin jiki. Alamun sun fara haɓakawa a cikin yini ɗaya da farawa bitamin C, kuma yawanci ana kammala farfadowa a cikin watanni XNUMX.