Usarerutsa zviratidzo zvekushayikwa kwevhitamini C

Munhu anogona kuwana zvinodikanwa zvake zvevhitamini C zviri nyore kana akadya zvokudya zvake maererano nezvokudya zvine mwero. Vakadzi vakura (vasina pamuviri kana kuti vanoyamwisa) vanoda 75 milligrams evhitamini C zuva nezuva; Varume vanoda 90 milligrams. Zvakakwana kudya hafu yekapu yepepire tsvuku, kana yakaenzana nekapu yakazara ye broccoli yakabikwa, kana 3/4 kapu yemuto wemaranjisi. Uye nekuti muviri wemunhu hauburitse kana kuchengetedza vhitamini C, inofanirwa kuwanikwa kubva kune yakasikwa zuva nezuva, maererano nezvakadhindwa neWebMD.

Zvikonzero zvekushaikwa kweVitamin C

Vamwe vanhu vane dambudziko rekubvisa vhitamini C kana kuda yakawanda, uye zviitiko izvi zvinogona kusanganisira avo vane chikafu chisina kunaka, varwere vedialysis uye vanoputa. Vanoda mamwe mamilligrams 35 evhitamini C pazuva kuti vabatsire kugadzirisa kukuvadzwa kunokonzerwa nemahara radicals anoumba kana achiputa. Zviratidzo zvekushomeka kwevhitamini C zvinoonekwa mukati memwedzi mitatu, sezvinotevera:

1- Kupora ronda rinononoka: Kana munhu aine ronda, vhitamini C mazinga muropa uye matishu anoderera. Muviri unoda vhitamini C kugadzira collagen, puroteni inoita basa muchikamu chega chega chekugadzirisa ganda. Vitamin C inobatsira neutrophils, rudzi rwesero jena reropa rinorwisa utachiona, rinoshanda zvakanaka.

2- Kubuda ropa, mhino kana mavanga: Vitamin C inochengetedza tsinga dzeropa uye inobatsira kugwamba kweropa. Collagen yakakoshawo kune hutano hwemazino nemazamu. Ongororo yesainzi yakaratidza kuti vanhu vane chirwere chegum, vakadya magirepi kwemavhiki maviri, vaive nekuderera kukuru kwekubuda kwechingamu.

Vanhu vazhinji vari panjodzi yekuva nekushaya vhitamini D

3. Kuwedzera uremu: Kutsvakurudza kwepakutanga kwakawana kubatana pakati pehuwandu hwevhitamini C uye huwandu hwemafuta emuviri, kunyanya mudumbu. Iyi vhitamini inoitawo basa rekuti muviri wako unopisa sei mafuta kuti uwane simba.

4- Ganda rakaoma: Vanhu vanotevera chikafu chine hutano chine vhitamini C yakawanda vane ganda rakasimba uye rakapfava. Nyanzvi dzinofunga kuti chimwe chikonzero chinogona kunge chiri antioxidant zvinhu zvevhitamini C, iyo inogona kubatsira kudzivirira ganda kubva pamhedzisiro yakaipa yemahara radicals, sekuparara kwemafuta, mapuroteni uye kunyange DNA.

5- Kuneta uye kuneta: Migumisiro yezvidzidzo zvesainzi yakaratidza kuti kuderera kwevhitamini C kunotungamirira kune kunzwa kuneta uye kutsamwa, asi vanhu vanotora vhitamini vanotungamirira kune kunzwa kwekuneta mukati memaawa maviri, uye mhedzisiro inoenderera mberi kwevamwe. chezuva.

6- Kudzivirirwa kusina simba: Sezvo vhitamini C ine mabasa akawanda ane chokuita nekudzivirira muviri mumuviri womunhu, mazinga akaderera ayo anoita kuti munhu awedzere kubatwa nechirwere uye angave ane dambudziko rekukurumidza kupora. Zvidzidzo zveSainzi zvinoratidza kuti pane humbowo hwekuti vhitamini C inogona kubatsira kudzivirira kubva kuzvirwere zvakaita semabayo uye utachiona hwedundira, uye zvinogona kuderedza mikana yechirwere chemoyo uye mamwe marudzi egomarara.

7. Kurasika kwekuona: Kana munhu aine AMD, inogona kuwedzera nekukurumidza pasina vhitamini C, mamwe antioxidants, uye mamwe mamineral. uye inobatsira الحصول Kukwana kwevhitamini C kubva muzvokudya kunogona kudzivirira katsi, asi tsvakurudzo yakawanda inodiwa kuti unzwisise zviri nani hukama uhwu.

8- Scurvy: Makore ekuma10 asati asvika, chirwere chinouraya ichi chaiva dambudziko guru kuvafambisi vengarava. Iye zvino chirwere chisingawanzoitiki uye chinorapwa ne 3 mg / zuva revhitamini C kana zvishoma. Vanhu vane scurvy vanewo matambudziko akadai sekudonha kwemazino, nzwara dzakatsemuka, kurwadza kwemajoini, osteoporosis, uye kutenderera kwebvudzi remuviri. Zviratidzo zvinotanga kuvandudzika mukati mezuva rekutanga vhitamini C, uye kupora kunowanzopedzwa mukati memwedzi mitatu.