Vithamine C

Vithamine C ke vithamine e qhibilihang metsing. E hlokahala bakeng sa kholo e tloaelehileng le kholo.

Li-vithamine tse qhibilihang ka metsi li qhala ka metsing. Boholo ba vithamine bo tloha 'meleng ka moroto. Le ha 'mele o boloka pokello e nyane ea livithamini tsena, li lokela ho nooa khafetsa ho thibela khaello' meleng.

Vithamine C ea hlokahala bakeng sa kholo le tokiso ea lisele likarolong tsohle tsa 'mele oa hau. E sebelisetsoa ho:

• Theha protheine ea bohlokoa e sebelisetsoang ho etsa letlalo, tendon, ligaments le methapo ea mali
• Folisa maqeba 'me u thehe lisele tse bohale
• Lokisa le ho boloka lefufuru, masapo le meno
• Thuso ea ho monya tšepe

Vitamin C ke e 'ngoe ea li-antioxidants tse ngata. Antioxidants ke limatlafatsi tse thibelang tse ling tsa tšenyo e bakiloeng ke li-radicals tsa mahala.

• Li-radicals tsa mahala li etsoa ha 'mele oa hau o senya lijo kapa ha o pepesehetse mosi oa koae kapa radiation.
• Ho bokellana ha li-radicals tsa mahala ha nako e ntse ho ikarabella bakeng sa ts'ebetso ea botsofali.
• Li-radicals tsa mahala li ka bapala karolo ea mofets'e, lefu la pelo le maemo a kang ramatiki.

'Mele ha o khone ho etsa vithamine C ka boeona. Ha e boloke vithamine C. Ka hona ho bohlokoa ho kenyelletsa lijo tse nang le vithamine C tse ngata lijong tsa hau tsa letsatsi le letsatsi.

Ka lilemo tse ngata, vithamine C esale e le pheko e tsebahalang ea malapa bakeng sa sefuba.

• Lipatlisiso li bontša hore ho batho ba bangata, li-supplement tsa vithamine C kapa lijo tse nang le vithamine C ha li fokolise kotsi ea ho tšoaroa ke sefuba.
• Leha ho le joalo, batho ba noang vithamine C khafetsa ba ka ba le sefuba se khuts'oane kapa matšoao a bobebe.
• Ho nka tlatsetso ea vithamine C kamora ho bata ho bonahala ho se na thuso.

Litholoana le meroho eohle li na le vithamine C.

Litholoana tse nang le mehloli e phahameng ea vithamine C li kenyelletsa:

• Cantaloupe
• Litholoana tsa citrus le maro a tsona, joalo ka lamunu le litholoana tsa morara
• Litholoana tsa Kiwi
• Mango
• Papaya
• Peinapole
• Fragole, tse tala, blueberries le cranberries
• Lehapu

Meroho e nang le mehloli e phahameng ea vithamine C e kenyelletsa:

• Broccoli, limela tsa Brussels le cauliflower
• Pelepele e tala le e khubelu
• Sipinake, k'habeche, meroho ea turnip le meroho e meng e makhasi
• Litapole tse tsoekere le tse tšoeu
• Tamati le lero la tamati
• Squash ea mariha

Lijo-thollo tse ling le lijo le lino tse ling li matlafatsoa ka vithamine C. Ho matlafatsoa ho bolela hore vithamine kapa diminerale e kentsoe lijong. Lekola mangolo a sehlahisoa ho bona hore na vithamine C e kae sehlahisoa seo.

Ho pheha lijo tse nang le vithamine C kapa ho li boloka nako e telele ho ka fokotsa vithamine ea C. Li-microwave le mouoane oa lijo tse nang le vithamine C li ka fokotsa tahlehelo ea ho pheha. Mehloli e metle ea lijo ea vithamine C ke litholoana le meroho e sa phehoang kapa e tala. Ho hlahisa leseli ho ka fokotsa le vithamine ea C. Khetha lero la lamunu le rekisoang ka lebokoseng ho fapana le botlolo e hlakileng.

Litla-morao tse bohloko tse tsoang ho vithamine C e ngata ha li fumanehe hangata, hobane 'mele o sitoa ho boloka vithamine. Leha ho le joalo, chelete e fetang 2,000 mg / ka letsatsi ha e khothaletsoe. Tekanyo ena e phahameng e ka lebisa ho ferekane ka maleng le letshollo. Tekanyetso e kholo ea tlatsetso ea vithamine C ha e khothaletsoe nakong ea bokhachane. Li ka baka khaello ea vithamine ea C ho lesea kamora ho pepa.

Vithamine C e nyane haholo e ka lebisa ho matšoao le khaello, ho kenyelletsa:

• Khaello ea mali
• Marenene a tsoang mali
• Ho fokotseha ha bokhoni ba ho loantša tšoaetso
• Ho fokotseha ha sekhahla sa pholiso ea maqeba
• Moriri o omileng le o petsohang
• Ho loma habonolo
• Gingivitis (ho ruruha ha marenene)
• Ho tsoa mali
• Ho ka ba le boima ba 'mele ka lebaka la metabolism e liehang
• Letlalo le bobebe, le ommeng, le makhakhapha
• Ho ruruha le manonyeletso a bohloko
• Enamel ea meno e fokola

Mofuta o matla oa khaello ea vithamine C o tsejoa e le scurvy. Sena se ama haholo batho ba baholo, ba nang le phepo e mpe.

Recommended Dietary Allowance (RDA) bakeng sa livithamini e bonts'a hore na vithamine e 'ngoe le e' ngoe eo batho ba bangata ba lokelang ho e fumana letsatsi ka leng e kae. RDA ea livithamini e ka sebelisoa e le lipheo tsa motho ka mong.

Hore na o hloka vithamine e kae ho latela lilemo tsa hau le thobalano. Lintho tse ling, joalo ka ho ima le mafu, le tsona li bohlokoa.

Tsela e molemohali ea ho fumana tlhoko ea letsatsi le letsatsi ea livithamini tsa bohlokoa, ho kenyeletsoa vithamine C, ke ho ja lijo tse leka-lekaneng tse nang le mefuta e fapaneng ea lijo.

Litekanyetso tsa lijo li fumaneha bakeng sa vithamine C:

Masea

• Khoeli ea 0 ho isa ho 6: 40 * milligrams / ka letsatsi (mg / ka letsatsi)
• Likhoeli tse 7 ho isa ho tse 12: 50 * mg / ka letsatsi

Tlhahiso e lekaneng (AI)

Bana

• Lilemo tse 1 ho isa ho tse 3: 15 mg / ka letsatsi
• Lilemo tse 4 ho isa ho tse 8: 25 mg / ka letsatsi
• Lilemo tse 9 ho isa ho tse 13: 45 mg / ka letsatsi

Bacha

• Banana ba lilemo tse 14 ho isa ho tse 18: 65 mg / ka letsatsi
• Bacha ba baimana: 80 mg / ka letsatsi
• Bacha ba anyesang: 115 mg / ka letsatsi
• Bashemane ba lilemo tse 14 ho isa ho tse 18: 75 mg / ka letsatsi

Batho ba baholo

• Banna ba lilemo li 19 le ho feta: 90 mg / letsatsi
• Basali ba lilemo li 19 ho ea holimo: 75 mg / ka letsatsi
• Bakhachane: 85 mg / ka letsatsi
• Basali ba anyesang: 120 mg / ka letsatsi

Batho ba tsubang kapa ba tsubang mosi oa koae ka nako efe kapa efe ba lokela ho eketsa vithamine ea C ea bona ea letsatsi le leng le le leng 35 mg ka letsatsi.

Basali ba baimana kapa ba anyesang le ba tsubang ba hloka vithamine ea C e ngata. Botsa mofani oa tlhokomelo ea bophelo hore na ke bokae bo u loketseng.

Ascorbic acid; Asiti ea Dehydroascorbic

• Molemo oa vithamine C
• Khaello ea Vitamin C.
• Mohloli oa vithamine C

Mason JB. Li-vithamine, sala morao liminerale le li-micronutrients tse ling. Ka: Goldman L, Schafer AI, li-eds. Phekolo ea Goldman-Cecil. La 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: khaolo ea 218.

Salwen MJ. Li-vithamine le ho latela likarolo. Ka: McPherson RA, Pincus MR, bahlophisi. Henry's Clinical Diagnosis le Tsamaiso ka Mekhoa ea Laboraro. La bo23 la ed. St Louis, MO: Elsevier; 2017: khaolo ea 26.