UVitamin C ubaluleke kakhulu emzimbeni, ngoba uma kukhulunywa kabanzi, umsebenzi wabo ukusigcina siphilile futhi siqinile kuyo yonke le minyaka. Lokhu kusho impilo ende. Amazinga egazi amahle athathwa njengezimpawu zokudla okunempilo kakhulu lowo muntu asempilweni ephelele.
Le vithamini ne-antioxidant ibamba iqhaza ezinhlelweni eziningi, kusukela ekwenziweni kwe-collagen kuya ekuqiniseni amasosha omzimba, ngokumunwa kwensimbi ekudleni.
Ukudla okune-vitamin C
Izithelo
Uma sicabanga ngokudla okunothe ku-vitamin C, izithelo ezifana ne-orange, izithelo zomvini, ilamula kanye ne-lime ngokuvamile zifika engqondweni. Noma kunjalo, ukuthola izinhlobonhlobo ezibanzi zezakhamzimba kuyadingeka ukubheka ngale kwama-citrus ajwayelekile.
Amajikijolo (amajikijolo, ama-blueberries), i-papaya, i-kiwi, uphayinaphu, i-cantaloupe, i-plums, ne-watermelon nakho imithombo emihle yale vithamini. Ngisho ne-apula, ipheya nobhanana kuqukethe okuncane.
Qaphela: Ukubheja okuhle kakhulu yizithelo ezintsha nezingavuthiwe, ngoba ukuhamba kwesikhathi nokushisa kuphakathi kwezitha ezinkulu zikavithamini C, okwenza ukuthi kulahleke.
I-Verdura
Ukufaka i-pepper ekudleni kwakho kuqinisekisa umthamo omuhle kavithamini C. Futhi akumele sikuthathe kancane okuqukethwe okunikezwa ukudla okufana ne-ginger, iklabishi, i-chard, i-broccoli, iklabishi, utamatisi, ubhatata, amahlumela eBrussels noma isikwashi sasebusika.
Ukuhlanganisa ukudla okunothe ku-vitamin C nokudla okune-iron eningi kungumbono omuhle, njengokufaka upelepele obomvu obomvu esaladini lesipinashi. Isizathu ukuthi le vithamini isiza umzimba ukuthi uthathe insimbi ezitshalweni, okunzima kakhulu ukusetshenziswa ngumzimba kunalokho okuqukethwe yinyama nenhlanzi.
Qaphela: Lapho upheka lokhu kudla, cabanga nge-steam. Le ndlela iyona ebulala inani elincane kakhulu likavithamini C.
Ziyini izinzuzo zevithamini C
Uvithamini C nemikhuhlane
Amasosha omzimba adinga uvithamini C ukuze asebenze kahle. Faka nokudla okunothile kulesi sakhi ekudleni kwakho kungasiza ukuvimbela imikhuhlane, kanye nokuzinciphisa noma ukunciphisa izimpawu zabo (kuphela uma usuvele waziphuza ngaphambi kokugula).
Kuvimbela ukulimala kwamaseli
UVitamin C uthathwa njenge-antioxidant, futhi ngenxa yalokho kusiza ekunciphiseni ama-radicals wamahhala emzimbeni wakho. Lokhu kungaba umkhiqizo wemisebe yentuthu kagwayi, ngokungcoliswa. Umphumela uwukuthi umzimba ovikeleke kangcono ezifweni ezinjengomdlavuza noma i-Alzheimer's.
Ngokunjalo, kunezifundo eziphakamisa ukuxhumana phakathi kukavithamini okusithintayo kulo mcimbi kanye nengozi ephansi yokuba nenkalakatha yomzimba. Kepha zabo izinzuzo zokubona Akugcini lapho, kepha futhi kunganciphisa ukuqhubekela phambili kokuwohloka kwe-macular okuhlobene nobudala.
Igcina isikhumba, amathambo, nokuningi
I-Collagen iyisihluthulelo esikhunjeni, emathanjeni, kuqwanga, emisipheni, emigudwini, emisipheni nasemithanjeni yegazi. Ngakho-ke, umzimba wakho ubungeke uphile ngaphandle kwawo, kodwa ayikwazi ukuyenza ngaphandle kwevithamini C.
Uvithamini C nobuchopho
Lesi sithako sidlala indima ekuthini abantu bajabule, bakhumbule noma bakhuthaze abanye. Isizathu ukuthi isiza ukwenza ama-hormone athwala amasiginali avela ebuchosheni aye kuwo wonke amagumbi omzimba. Ngale ndlela, udinga ukuhlala ugxile futhi ujabule. Lawa mahomoni abandakanya i-serotonin, i-dopamine, noma i-epinephrine.
Ngabe Ngidinga Vitamin C Kangakanani?
Yize umzimba womuntu ungeke ukwazi ukuzenzela ngokwawo, abantu abaningi bathola okwanele ngokudla izithelo nemifino enhlobonhlobo nsuku zonke.
Abesilisa abadala kufanele bathole ama-milligram angama-90 nsuku zonke, kanti inani labesifazane liphansi ngandlela thile: ama-milligram angama-75. Ngesikhathi sokukhulelwa kanye ne-lactation kuyelulekwa ukuthi lesi sibalo sibe ngaphezulu.
Kumele kuqashelwe ukuthi umzimba awukwazi ukucubungula uvithamini C omningi, ususe okweqile ngomchamo. Ukudlula ama-milligram angu-2.000 XNUMX ngosuku kungadala izinkinga zokugaya ukudla, njengezijaqamba nohudo. Imithamo ephezulu kakhulu egcinwe ngokuhamba kwesikhathi nayo ingaholela ekwakhiweni kwamatshe ezinso.
Uma ufuna ukuthatha izithasiselo zikavithamini C, cela udokotela wakho ukuthi yimuphi umkhiqizo ofaneleka kakhulu kuwe kunabo bonke abatholakala emakethe, nokuthi ungakanani futhi kufanele uwathathe kangaki.
Ababhemayo badinga okwengeziwe
Eminye yemiphumela emibi eminingi kagwayi ukuthi idala amazinga aphansi kavithamini C uma kuqhathaniswa nabangabhemi. Lokhu kungenzeka ngoba umzimba unama-radicals amaningi wamahhala ongawasusa.
Uma ubhema noma ubhema nje cabanga ukungeza ama-milligram angama-35 nsuku zonke kumanani aboniswe ngenhla.
Izimpawu zokushoda kukavithamini C
Okwamanje, ukuntuleka kukavithamini C akuvamile kubantu abaphilile. Kepha kungabangelwa yisifo sezinso nezinhlobo ezithile zomdlavuza. Abantu abadla ukudla okungafanele noma abasebenzisa kabi utshwala nezidakamizwa nabo bangabhekana nokushoda.
Izimpawu zingafaka ukukhathala, ukuvuvukala nokopha kwezinsini, ukuphuma kwamazinyo, ubuhlungu bamalunga, isikhumba esijiyile, ukulinyazwa nobunzima bokuphulukiswa.