Momwe vitamini C imakhudzira thanzi

Tidazolowera kuganiza kuti vitamini C imathandizira chitetezo chamthupi ndipo ndi yofunika kwambiri panthawi yomwe ma virus ndi mabakiteriya akuchulukirachulukira. Ndipo sitiganizira kwenikweni za kachitidwe ka chinthu ichi pathupi lathu.

Vitamini C ali ndi zinthu zambiri zothandiza kuposa kutiteteza ku matenda. Ndiwo antioxidant, komanso wowongolera kagayidwe, komanso chitsimikizo choteteza unyamata wathu, kuchotsa poizoni ndi zina zambiri.

Vitamini C amawonongedwa ndi kutentha, kuwala ndi utsi. Chifukwa chake, chofunikira kwambiri ndikusunga zakudya zomwe zili ndi vitamini C zosenda kapena kudulidwa kwa nthawi yayitali - ziyenera kudyedwa nthawi yomweyo kapena kuwonjezeredwa ku mbale. Komanso, sungani zakudya zotere mwachangu.

Chifukwa chake, zomwe vitamini C imatha, kulowa m'thupi lanu:

• Neutralize ma free radicals omwe amapangidwa m'thupi ndikuyambitsa kuyambitsa khansa.
• Wonjezerani kaphatikizidwe ka mapuloteni a collagen, kulola fupa, minofu yolumikizana kukula, chichereŵechereŵe ndi mano kukula ndi kupanga bwino mwa ana.
• Imathandiza kuyamwa chitsulo.
• Amatenga nawo gawo mu hematopoiesis ndipo, kwenikweni, normalizes ntchito ya mitsempha ya magazi.
• Zimapangitsa njira yomangirira mabala bwino kwambiri, imalimbikitsa kusinthika kwa khungu.
• Vitamini C nawo kaphatikizidwe angapo mahomoni.

Kodi mungatenge bwanji vitamini C patsiku

Kwa ana, mlingo wa tsiku ndi tsiku wa vitamini C ndi 35-45 mg, kwa achinyamata - 50-60 mg. Akuluakulu amathanso kudya 60 mg wa vitamini C patsiku, koma amayi apakati ayenera kuonjezera chiwerengerochi mpaka 100 mg.

Zotsatira zazikulu za kusowa kwa vitamini C m'thupi ndi kuchepa kwa chitetezo chamthupi, kudzimbidwa, kuchepa kwa magazi m'thupi komanso kutuluka magazi m'kamwa. Vitamini C imayamwa bwino ikaphatikizidwa ndi calcium ndi magnesium.

Magwero a Vitamini C

Pali ascorbic asidi wambiri mu kiwi, ananyamuka m'chiuno, tsabola wofiira, zipatso za citrus, wakuda currants, anyezi, tomato, masamba masamba (letesi, kabichi, broccoli, zikumera Brussels, kolifulawa, etc.), chiwindi, impso, mbatata.

Kuopsa kwa vitamini C

Vitamini C akagwiritsidwa ntchito mochuluka, thupi lawo siligwirizana - kuyabwa ndi zidzolo pakhungu. Ndi gastritis ndi zilonda zam'mimba, vitamini iyi yochulukirapo imatha kukhala yovulaza - imayambitsa kuwonjezereka kwa zinthu. Ndipo mwa munthu wathanzi, kuchuluka kwa ascorbic acid kungayambitse kudzimbidwa, kutsegula m'mimba, kupweteka kwa m'mimba ndi kukokana kwa minofu.