Vitamin C yakakosha kwazvo kumuviri, sezvo kutaura zvakanyanya, basa ravo ndere kutichengeta takagwinya uye takasimba kuburikidza nemakore. Izvi zvinoreva kurarama kwenguva refu. Mazinga eropa akanaka anoonekwa seimwe yeakanaka mamaki ekumaka ayo munhu ari muhutano hwakakwana.
Iyi vhitamini uye antioxidant inobatanidzwa mune dzakawanda maitiro, kubva pakugadzira collagen kusvika pakusimbisa immune system, kuburikidza nekudyiwa kwesimbi kubva muchikafu.
Zvikafu zvine vhitamini C
michero
Kana isu tichifunga nezvezvikafu zvakapfuma muvhitamini C, michero yakadai seorenji, grapefruit, mandimu uye lime kazhinji zvinouya mupfungwa. Zvisinei, kuti uwane huwandu hwakasiyana hwehukama zvinovaka muviri zvinotarisirwa kutarisisa kupfuura maranjisi chaiwo.
Miti michero (raspberries, bhuruu), papaya, kiwi, chinanazi, cantaloupe, plums uye watermelon zvakare Kwakanaka mavitamini eiri vitamini. Kunyangwe apuro, peya, uye bhanana zvine zvishoma.
Ongorora: Kubheja kwakanakisa chibereko chitsva uye chisina kubikwa, nekuti kufamba kwenguva uye kupisa ndevamwe vevavengi vakuru vevhitamini C, zvichikonzera kuti irasike.
Muriwo
Kusanganisira mhiripiri mukudya kwako kunovimbisa chiyero chakanaka chevhitamini C. Kana isu hatifanire kurerutsa zvirimo zvinopihwa nechikafu senge ginger, kabichi, chard, broccoli, kabichi, madomasi, mbatatisi, zvinomera zveBrussels kana squash yechando.
Kubatanidza chikafu chakapfuma muvhitamini C nezvikafu zvakapfuma musimbi izano rakanaka, sekuwedzera tsvuku tsvuku tsvuku pasipinashi saladhi. Chikonzero ndechekuti vhitamini iyi inobatsira muviri kutora simbi kubva kumiti, iyo yakanyanya kunetsa kuti muviri ushandise kupfuura iyo iri munyama nehove.
Ongorora: Kana uchibika chikafu ichi, funga chiutsi. Iyi nzira ndiyo inoparadza huwandu hushoma hwevitamini C.
Ndezvipi zvakanakira vhitamini C
Vitamin C uye dzihwa
Immune system inoda vhitamini C kuti ishande nemazvo. Sanganisira chikafu chakapfuma mune ichi chikafu mune chako chikafu inogona kubatsira kudzivirira dzihwa, pamwe nekuzvipfupisa kana kurerutsa zviratidzo zvavo (chete kana iwe watozvidya usati warwara).
Inodzivirira kukuvara kwesero
Vitamin C inoonekwa se antioxidant, uye nekudaro inobatsira kudzikisira mahara radical mumuviri wako. Izvi zvinogona kuve chigadzirwa chemwaranzi kune utsi hwefodya, kuburikidza nekusvibisa. Mhedzisiro yacho muviri wakachengetedzwa zvirinani kubva kuzvirwere zvakaita segomarara kana Alzheimer's.
Saizvozvowo, pane zvidzidzo zvinoratidza kubatana pakati pevhitamini iyo inotinetsa panguva ino uye njodzi yakaderera yemakata. Asi avo maonero anobatsira Izvo hazvigumire ipapo, asi zvinogona zvakare kudzora kufambira mberi kweyekuenderana nezera macular degeneration.
Inochengetedza ganda, mapfupa, uye zvimwe
Collagen yakakosha paganda, mapfupa, shwashwa, mhasuru, mitsipa, tendon, uye mitsipa yeropa. Naizvozvo, muviri wako haungararame pasina iyo, asi haikwanise kuzviita pasina vhitamini C.
Vitamin C uye huropi
Ichi chikafu chinotora chinzvimbo mukufunga kwevanhu, ndangariro, kana kukurudzira. Chikonzero ndechekuti inobatsira kugadzira mahormone anotakura zviratidzo kubva muuropi kuenda kumakona ese emuviri. Nenzira iyi, iwe unofanirwa kuramba wakanangisa uye mune yakanaka mamiriro. Aya mahormone anosanganisira serotonin, dopamine, kana epinephrine.
Ndoda Sei Vitamin C Yandinoda?
Kunyangwe muviri wemunhu usingakwanise kuugadzira wega, vanhu vazhinji vanowana zvakakwana nekudya michero nemiriwo zvakasiyana siyana mazuva ese.
Varume vakuru vanofanirwa kuwana mamirigramu makumi mapfumbamwe pazuva, nepo huwandu hwevakadzi hwakadzikira: 75 milligrams. Panguva yepamuviri uye lactation zvinokurudzirwa kuti nhamba iyi ive yepamusoro.
Izvo zvinofanirwa kucherechedzwa kuti muviri haugone kugadzirisa yakawandisa vhitamini C, kubvisa yakawandisa kuburikidza neweti. Kupfuura mamirigiramu zviuru zviviri pazuva kunogona kukonzera matambudziko ekugaya, dzakadai sekurwadziwa nemanyoka. Yakanyanya madosi akachengetedzwa nekufamba kwenguva anogona zvakare kutungamira mukuumbwa kwematombo muitsvo.
Kana iwe uchida kutora zvinowedzera vhitamini C, bvunza chiremba wako nezve icho chigadzirwa chakanyanya kukodzera iwe pane ese aripo pamusika, pamwe nemarii uye kangani zvaunofanira kutora.
Vakasvuta vanoda zvimwe
Imwe yemhedzisiro mhedzisiro yefodya ndeyekuti inokonzera huwandu hwakaderera hwevitamin C kana ichienzaniswa nevasiri vaputi. Izvi zvinogona kunge zviri nekuti muviri une mahara radicals ekuti ubvise.
Kana iwe uri fodya kana musingasvuti fodya funga kuwedzera mamwe mamirigiramu makumi matatu nemashanu pazuva kune huwandu hwakaratidzwa pamusoro.
Zviratidzo zvekushaikwa kwevhitamini C
Panguva ino, kushaya vhitamini C hakuwanzo muvanhu vane hutano. Asi inogona kukonzerwa nechirwere cheitsvo nemamwe marudzi ekenza. Vanhu vanodya kudya kwakashata kana kushandisa doro zvisina kufanira uye zvinodhaka vanogonawo kutambura nekushomeka.
Zviratidzo zvinogona kusanganisira kuneta, kuzvimba uye kubuda ropa kwemainini, kurasikirwa mazino, kurwadziwa pamwe chete, ganda rakakora, kupwanya uye kunetseka kupora.