Ascorbic acid ndi gawo lofunikira lachilengedwe lofunikira kuti thupi likhale ndi thanzi. Ndi antioxidant yamphamvu komanso yachilengedwe ya coenzyme, imayambitsa njira zosinthira m'maselo. Mwachilengedwe, ndi ufa wonyezimira wonyezimira, wopanda fungo lokoma wowawasa.
Ascorbic acid idatchulidwa chifukwa cha oyendetsa sitima omwe anali oyamba kuzindikira kuti scurvy sichichitika mwa iwo omwe amadya zipatso zambiri za citrus ("scorbutus" mu Chilatini amatanthauza "scurvy").
Kufunika kwa thupi
Mwina aliyense amadziwa zakufunika kumwa vitamini C ngati atenga kachilombo (gwero - Dipatimenti Yachipatala ya Zamankhwala, Medical University ya Vienna, Austria) kapena kupewa chitetezo chamthupi. Koma kupatula izi, ascorbic acid ili ndi zinthu zina zambiri zothandiza:
- amatenga nawo mbali pakuphatikizana kwa collagen, yomwe ndi mafupa a maselo olumikizana;
- kumalimbitsa makoma amitsempha yamagazi;
- kumawonjezera chitetezo chachilengedwe cha thupi;
- bwino khungu ndi mano;
- ndi wochititsa makina opangira mavitamini ambiri;
- neutralize mphamvu ya poizoni ndi ufulu ankafuna kusintha zinthu mopitirira, zimathandiza kuti awo oyambirira kuwonongedwa kwa thupi;
- kumalepheretsa mapangidwe cholesterol zolengeza;
- kumathandiza masomphenya;
- imayendetsa zochitika zamaganizidwe;
- kumawonjezera kukana kwa mavitamini pazinthu zowononga.
Zakudya zokhala ndi vitamini C wambiri
Ascorbic acid siyokonzedwa yokha, chifukwa chake ndikofunikira kuonetsetsa kuti chakudya chokwanira chokwanira tsiku ndi tsiku ndi chakudya. Vitamini C amasungunuka ndi madzi motero samadzikundikira mthupi ndipo amafuna kuwonjezeredwa pafupipafupi.
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Tebulo limandandalika zakudya za TOP 15 zolemera mu ascorbic acid.
Chakudya | Zamkatimu (mg / 100 g) | % ya zofunika tsiku lililonse |
| Chipatso cha galu | 650 | 722 |
| Black currant | 200 | 222 |
| kiwi | 180 | 200 |
| Parsley | 150 | 167 |
| Tsabola wa belu | 93 | 103 |
| Burokoli | 89 | 99 |
| Zipatso za Brussels | 85 | 94 |
| Kolifulawa | 70 | 78 |
| Strawberry wam'munda | 60 | 67 |
| lalanje | 60 | 67 |
| mango | 36 | 40,2 |
| Sauerkraut | 30 | 33 |
| Mtola wobiriwira | 25 | 28 |
| Cranberries | 15 | 17 |
| Chinanazi | 11 | 12 |
Ascorbic acid imawonongedwa pokhapokha kutentha kwambiri, komabe ndibwino kudya zinthu zomwe zimakhala zatsopano. Vitamini C amasungunuka m'madzi ndipo amapangidwanso ndi okosijeni, chifukwa chake kuchepa kwake kumachepa pang'ono panthawi yophika, komabe, sikuwonongeka kwathunthu. Pokonzekera chakudya, ndibwino kuyendetsa masamba omwe ali kale m'madzi otentha kapena kugwiritsa ntchito nthunzi m'malo mokazinga mwachangu ndi kuphika.
Mlingo watsiku ndi tsiku kapena malangizo ogwiritsira ntchito
Zomwe mavitamini amafunika tsiku lililonse zimadalira pazinthu zambiri: zaka, moyo, magwiridwe antchito, kuchuluka kwa masewera olimbitsa thupi, zakudya. Akatswiri adziwa kuchuluka kwakanthawi kofananira kwamitundu yosiyanasiyana. Amaperekedwa mu tebulo ili m'munsiyi.
| Ubwana | |
| 0 mpaka miyezi 6 | 30 mg |
| Miyezi 6 mpaka chaka chimodzi | 35 mg |
| 1 mpaka 3 wazaka | 40 mg |
| 4 mpaka 10 wazaka | 45 mg |
| Zaka 11-14 | 50 mg |
| Zaka 15-18 | 60 mg |
| Akuluakulu | |
| Oposa zaka 18 | 60 mg |
| Amayi apakati | 70 mg |
| Amayi oyamwitsa | 95 mg |
Mavitamini C owonjezera amafunika kwa iwo omwe ali ndi vuto la chikonga kapena uchidakwa, amakonda chimfine pafupipafupi, amakhala m'malo ozizira mdzikolo, ndipo amachita nawo masewera olimbitsa thupi. Ngati mukugwiritsa ntchito mavitamini osakwanira, m'pofunika kuwapatsa gwero lina, mwachitsanzo, mothandizidwa ndi zowonjezera mavitamini. Poterepa, ndikulimbikitsidwa kuti mugwirizane ndi zomwe mukufuna ndi dokotala wanu.
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Zizindikiro Zakusowa kwa Vitamini C
- chimfine pafupipafupi;
- kutuluka magazi m'kamwa ndi mavuto a mano;
- kupweteka pamodzi;
- dermatitis ndi mavuto ena akhungu;
- kuchepa kwa masomphenya;
- kusokonezeka kwa tulo;
- kuvulaza ngakhale pang'ono pokha pakhungu;
- kutopa msanga.
Chizindikiro chodziwika kwambiri ndikuchepa kwa ntchito yoteteza thupi, zomwe zimapangitsa kuti munthu nthawi zonse "amamatira" ku chimfine ndi matenda. Izi zimadziwika makamaka kwa ana a msinkhu wopita kusukulu za pulayimale ndi pulaimale. Chifukwa chakusowa kumatha kugona chifukwa chakuphwanya kwa mavitamini, komanso kuchuluka kwa chakudya chake, chomwe chimakhala nthawi yopuma pomwe masamba ndi zipatso zachilengedwe zimakhalapo pang'ono.
Zikuonetsa chikuonetseratu
- nyengo yowonjezereka;
- kupanikizika;
- kugwira ntchito mopitirira muyeso;
- masewera wamba;
- nthawi yokonzanso mutatha kudwala;
- chimfine pafupipafupi;
- kuvulala kochepa;
- poizoni wa thupi;
- mimba ndi mkaka wa m'mawere (mogwirizana ndi dokotala).
Kuchuluka kwa ascorbic acid
Vitamini C amasungunuka m'madzi ndipo amatulutsa mkodzo. Chifukwa chake, kuchuluka kwake sikuopseza ndi zovuta zoyipa komanso kuphwanya. Koma pali matenda angapo omwe mavitamini ayenera kutengedwa mosamala. Mwachitsanzo, ngati zilonda zam'mimba ndi zilonda zam'mimba, matenda ashuga, komanso magazi amatseka magazi, zovuta zimatha kuchitika (gwero - magazini yasayansi "Toxicologal Sciences", gulu la ofufuza aku Korea, Seoul National University).
Kupitilira muyeso wambiri tsiku lililonse kumatha kubweretsa kuchitika kwa urolithiasis, kupondereza kwa kapamba, komanso kusokonezeka kwa chiwindi (gwero - Wikipedia).
Kugwirizana ndi zinthu zina
Sikoyenera kudya vitamini C mukamamwa mankhwala ochizira khansa. Siligwirizana ndi kuperekera munthawi yomweyo ma antacids; nthawi yayitali yamaola 4 iyenera kuwonedwa pakati pa kagwiritsidwe kake.
Kuchuluka kwa ascorbic acid kumachepetsa kuyamwa kwa vitamini B12.
Aspirin, komanso mankhwala a choleretic, amathandizira kuti mavitamini abwezeretsedwe m'thupi.
Vitamini C wowonjezera amachepetsa kupsyinjika kwa oxidative mu HIV ndipo zimayambitsa kutsika kwa kuchuluka kwa ma virus. Izi zikuyenera kuyesedwa kwambiri kuchipatala, makamaka kwa anthu omwe ali ndi kachilombo ka HIV omwe sangakwanitse kupeza njira zochiritsira zatsopano.
(gwero - magazini yasayansi "AIDS", kafukufuku wamagulu aku Canada aku University of Toronto).
Ascorbic acid pamasewera
Vitamini C imathandizira kupititsa patsogolo kaphatikizidwe ka mapuloteni, omwe ndi gawo lofunikira kwambiri lolimbitsa minofu. Zatsimikiziridwa (gwero - Scandinavia Journal of Science, Medicine and Sports) kuti mchikakamizo chake chazomwe zimachitika mu minofu zimachepetsedwa, ulusi waminyewa umalimbikitsidwa ndipo maselo ake samakhala okosijeni.
Ascorbic acid imathandizira kuchulukitsa kwa collagen, yomwe ndi gawo la mafupa, mafupa ndi ziwalo. Scaffold wa Collagen amasunga mawonekedwe a khungu, kumawonjezera kukhathamira kwake komanso kukana kuwonongeka.
Chofunikira cha tsiku ndi tsiku cha vitamini mwa othamanga ndichokwera kasanu ndi theka kuposa cha munthu wamba, ndipo ndi 150 mg. Kutengera kulemera kwa thupi, kukula kwa katunduyo, kumatha kukulirakulira. Koma simuyenera kudya zoposa 2000 mg ya ascorbic acid patsiku.
Fomu zotulutsidwa
Vitamini C amabwera ngati mapiritsi, ma gummies, mapiritsi osungunuka, ufa, ndi jakisoni.
- Njira yotulutsidwa yotchuka kwambiri, yodziwika kwa aliyense kuyambira ubwana, ndi kakang'ono kowala kofiira kansalu kozungulira. Amagulitsidwa ku pharmacy ndipo amawonetsedwa kuti angagwiritsidwe ntchito ngakhale ndi ana aang'ono. Mavitamini mwa iwo ndi 50 mg. Ayenera kumwedwa mosamala ndi anthu omwe ali ndi matenda am'mimba.
- Mapiritsi ndi mapiritsi otsekemera ndi oyeneranso kwa ana ndi akulu omwe, ndipo atha kugwiritsidwa ntchito ngati njira yodzitetezera ku chimfine. Mavitamini omwe amapezeka mwa iwo amasiyanasiyana kuyambira 25 mpaka 100 mg.
- Mapiritsi a Effervescent amapangira akuluakulu, amasungunuka mosavuta m'madzi ndipo amakhala ndi 250 mg kapena 1000 mg.
- Ufa umasungunuka m'madzi, koma izi zimachitika pang'onopang'ono. Koma ndi iwo, osati ma pop, omwe amapangira ana azaka zopitilira 5. Mavitamini amtunduwu amatenga mofulumira kwambiri kuposa mapiritsi, chifukwa amatha kuyamwa kwambiri m'maselo. Kuphatikiza apo, ufa siwolimba m'mimba.
- Jakisoni amapatsidwa vuto lalikulu la vitamini C, pakufunika mlingo umodzi wokha. Chifukwa cha makonzedwe amitsempha, vitamini imalowa m'magazi mwachangu ndipo imanyamula thupi lonse. Mulingo wofanana wa mtundu uwu wa ascorbic acid ndiwokwera kwambiri. Nthawi yomweyo, m'mimba simukukhudzidwa ndipo acidity siyisokonezedwa. Contraindications jakisoni ndi matenda a shuga ndi thrombosis.
Mavitamini abwino kwambiri okhala ndi ascorbic acid
Dzina | Wopanga | Fomu yotulutsidwa | Kuzindikira | Mtengo, pakani) | Kuyika chithunzi |
| Vitamini C | Solgar | Mapiritsi 90 | 1000 mg | 1500 | |
| Ester-C | Umoyo waku America | Makapisozi 120 | 500 mg | 2100 | |
| Vitamini C, Super Orange | Alacer, Emergen-C | Matumba 30 | 1000 mg | 2000 |  |
| Vitamini C Wamadzi, Kukoma Kwachilengedwe kwa Citrus | Mphamvu Zaumoyo Laboratories | Kuyimitsidwa, 473 ml | 1000 mg | 1450 | |
| California Golide Chakudya, Vitamini C | Golide Wopanda C. | Makapisozi 60 | 1000 mg | 600 | |
| Alive!, Chipatso Cha zipatso, Vitamini C. | Njira Yachilengedwe | Mapiritsi 120 | 500 mg | 1240 | |
| Vitamini Code, Vitamini C Yaiwisi | Munda wamoyo | Mapiritsi 60 | 500 mg | 950 | |
| Kopitilira muyeso C-400 | Chakudya cha Mega | Makapisozi 60 | 400 mg | 1850 |
