Vitamin C ibaluleke kakhulu emzimbeni, kuba xa sithetha ngokubanzi, Umsebenzi wabo kukusigcina sisempilweni kwaye somelele kuyo yonke le minyaka. Oku kuthetha ukuhlala ixesha elide. Amanqanaba egazi alungileyo athathelwa ingqalelo njengolunye lweempawu zokutya ezisemgangathweni umntu asempilweni ngokubanzi.
Le vithamini kunye ne-antioxidant ithatha inxaxheba kwiinkqubo ezininziUkusuka ekwenziweni kwe-collagen ukuya ekomelezeni amajoni omzimba, ngokufunxa isinyithi ekutyeni.
Ukutya okune-vitamin C
Isiqhamo
Xa sicinga ngokutya okutyebileyo ku-vitamin C, iziqhamo ezinje nge-orenji, iidiliya, ilamuni kunye ne-lime ngokubanzi zithi qatha engqondweni. Nangona kunjalo, ukufumana iintlobo ngeentlobo zezondlo kufuneka ujonge ngaphaya kwesitrasi esiqhelekileyo.
Amaqunube (amaqunube, iiblueberries), ipapaya, i-kiwi, iinanapple, i-cantaloupe, i-plums kunye ne-watermelon imithombo elungileyo yale vithamini. Nokuba iapile, ipere kunye nebhanana ziqulathe okuncinci.
Qaphela: Eyona nto ibhetri sisiqhamo esitsha kunye nesavuthiweyo, kuba ukuhamba kwexesha kunye nobushushu zezinye zeentshaba ezinkulu zikavithamini C, ezibangela ukuba ilahleke.
I-Verdura
Ukubandakanya iipepile ekudleni kwakho kuqinisekisa idosi elungileyo yevithamini C. Kananjalo akufuneki ukuba siwuthathe kancinci umxholo obonelelwa kukutya okunje ngejinja, ikhaphetshu, i-chard, i-broccoli, ikhaphetshu, iitumato, ibhatata, ihlumelo laseBrussels okanye isikwashi sasebusika.
Ukudibanisa ukutya okunotyebi ku-vitamin C kunye nokutya okunotye ngentsimbi ngumbono omkhulu, njengokufaka iipepile ezibomvu kwi-saladi yesipinatshi. Isizathu kukuba le vithamini inceda umzimba ukufunxa isinyithi kwizityalo, ekunzima kakhulu ukuba kusetyenziswe umzimba kunaleyo ikwisinyama nasentlanzini.
Qaphela: Xa upheka oku kutya, qwalasela umphunga. Obu buchule bobona butshabalalisa isixa esincinci sevithamini C.
Zithini izibonelelo ze vithamin C
Vitamin C kunye nomkhuhlane
Amajoni omzimba afuna ivithamin C ukuze isebenze kakuhle. Ukubandakanya ukutya okunotyebileyo kule nto ekudleni kuya kuthanda inokukunceda ukuthintela ukubanda, kunye nokuzinqumlela okanye ukunciphisa iimpawu zabo (kuphela ukuba sele ubatyile ngaphambi kokugula).
Uthintela ukonakala kweseli
I-Vitamin C ithathwa njenge-antioxidant, kwaye ngenxa yoko inceda ukunciphisa i-radicals yasimahla emzimbeni wakho. Ezi zinokuba yimveliso yemitha yecuba, ngenxa yongcoliseko. Iziphumo zezi umzimba okhuselwe ngcono kwizifo ezifana nomhlaza okanye i-Alzheimer's.
Ngokunjalo, kukho izifundo eziphakamisa unxibelelwano phakathi kwivithamini ekuthethwa ngayo kwesi sihlandlo kunye nomngcipheko ophantsi wokuphazamiseka kwamehlo. Kodwa yabo izibonelelo zombono Ayipheleli apho, kodwa inokunciphisa isantya sokudodobala okunxulumene nobudala be-macular.
Igcina ulusu, amathambo, kunye nokunye
I-Collagen isitshixo kulusu, amathambo, intlala, izihlunu, iigaments, imisipha kunye nemithambo yegazi. Ke ngoko, umzimba wakho awunakuqhubeka ngaphandle kwawo, kodwa ayikwazi ukuyenza ngaphandle kwevithamini C.
Vitamin C kunye nengqondo
Esi sondlo sidlala indima kwiimvakalelo zabantu, kwimemori, okanye kwinkuthazo. Isizathu kukuba iyanceda ukwenza iihormoni ezithwala imiqondiso esuka kwingqondo iye kuzo zonke iimbombo zomzimba. Ngale ndlela, kuya kufuneka uhlale ujonge kwaye ukonwabile. Ezi hormone zibandakanya i-serotonin, i-dopamine, okanye i-epinephrine.
Ndifuna iVithamini C engakanani?
Nangona umzimba womntu ungenakho ukuwenza ngokwawo, uninzi lwabantu lwanela ngokutya iintlobo ngeentlobo zeziqhamo nemifuno yonke imihla.
Amadoda amadala kufuneka afumane iimiligram ezingama-90 yonke imihlaNgelixa isixa sabasetyhini sisezantsi: i-75 milligrams. Ngexesha lokukhulelwa kunye nokuncancisa kuyacetyiswa ukuba eli nani liphezulu.
Kufuneka kuqatshelwe ukuba umzimba awunakho ukwenza uvithamin C omninzi, ukugqithisa kususwa ngomchamo. Ukugqitha kwi-2.000 milligram ngemini kunokubangela iingxaki zokwetyisa, ezinje nge cramp kunye nohudo. Amanani aphezulu kakhulu agcinwe ngokuhamba kwexesha anokukhokelela ekwakhiweni kwamatye kwizintso.
Ukuba ufuna ukuthatha izongezo ze vithamin C, buza ugqirha wakho ukuba yeyiphi imveliso ekufaneleyo kunazo zonke ezifumaneka kwintengiso, kunye nokuba zeziphi izixa kwaye kufuneka uzithathe kangaphi.
Abatshayayo bafuna ngaphezulu
Enye yeempembelelo ezininzi zecuba kukuba kubangela amanqanaba asezantsi e-vitamin C xa kuthelekiswa nabantu abangatshayiyo. Oku inokuba kungenxa yokuba umzimba uneeradicals zasimahla ekufuneka uzilahlile.
Ukuba uyatshaya okanye uyatshaya cinga ukongeza ii-milligram ezingama-35 ezongezelelweyo yonke imihla kwiimali ezichazwe apha ngasentla.
Iimpawu zokunqongophala kwevithamini C
Okwangoku, ukungabikho kwe-vitamin C kunqabile kubantu abaphilileyo. Kodwa inokubangelwa sisifo sezintso kunye nezinye iintlobo zomhlaza. Abantu abatya ukutya okungafanelekanga okanye abasebenzisa kakubi utywala kunye neziyobisi banokufumana ubunzima.
Iimpawu zingabandakanya ukudinwa, ukudumba nokopha kweentsini, ukuphuma kwamazinyo, iintlungu ezidibeneyo, isikhumba esixineneyo, ukutyumka kunye nobunzima bokuphola.