I-Vitamin C iyisici esibalulekile esibamba izinqubo eziningi emzimbeni. Ngenxa yokuntuleka kwayo, kungase kuvele izinkinga ezinkulu emsebenzini wezitho zangaphakathi nezinhlelo ezihlukahlukene. Kubalulekile ukwazi isimiso nsuku zonke sevithamini C, ngoba ukudlula kwalesi sidakamizwa akubi kakhulu empilweni. Kunemikhiqizo eminingi engabandakanywa ekudleni ukuze igcwalise umzimba nge- vitamin C.
Izakhiwo eziwusizo ze-ascorbic acid zingasho ngokungapheli, kodwa kusenokwenzeka ukuhlukanisa imisebenzi enjalo. Okokuqala, le nto isiza ukuqinisa isandulela-ngculazi kanye ne-collagen synthesis. Okwesibili, i-vitamin C inezindawo zokulwa ne-antioxidant, futhi kubalulekile ekukhiqizeni ama-hormone. Okwesithathu, le nto iqinisa uhlelo lwe-cardiovascular and igcina amaseli wesimiso sezinzwa.
Ukudla kwevithamini C ngosuku
Ososayensi benza inombolo enkulu yokuhlolwa, okwakwenza ukuba uthole okutholakala okuningi okuwusizo. Isibonelo, sikwazi ukuthola ukuthi umuntu omdala ukhona, i-ascorbic acid eyidinga kakhulu. Ukuthola inani elidingekayo levithamini C, kubalulekile ukucabangela iminyaka, ubulili, indlela yokuphila, imikhuba emibi nezinye izici.
Umkhuba wansuku zonke wamavithamini C, kuye ngokuthi ezinye izinkomba:
- Kubantu. I-dose yansuku zonke ephakanyisiwe i-60-100 mg. Njengoba kunamanani okwanele e-ascorbic acid, amadoda anesisindo esiphansi se-spermatozoa.
- Kwabesifazane. Umkhuba wansuku zonke wevithamini C kulokhu kuwu-60-80 mg. Ngokuntuleka kwalesi sici esiwusizo, ubuthakathaka buzwa, kunezinkinga ngezinwele, izinzipho nesikhumba. Kumele uqaphele ukuthi uma owesifazane ethatha isisu somlomo, inani lemali elibonisiwe kufanele landa.
- Kubantwana. Ngokuya ngobudala nobulili, i-vitamin C ngosuku izingane zingama-30-70 mg. I-accorbic acid yenyama yomntwana iyadingeka ukuze kuvuselelwe futhi kukhule amathambo, kanye nemithambo yegazi nokuzivikela.
- Ngomkhuhlane. Njengokuvimbela, kanye nokwelashwa kwezifo ezibandayo nezifo, kufanelekile ukwandisa le dose kufika ku-200 mg. Uma kwenzeka umuntu ehlushwa imikhuba emibi, inani kufanele liphakanyiswe ku-500 mg. Ngenxa yokudla okunyuka kwe-ascorbic acid, umzimba ngokushesha futhi ulwa ngokuphumelelayo nama-virus, okusho ukuthi ukuphumula kuyashesha.
- Ngesikhathi sokukhulelwa. Owesifazane osesimweni kufanele adle i-asidi e-ascorbic ngaphezu kokujwayelekile, ngoba lokhu kudingekile ukuze kusetshenziswe kahle ingane, futhi kungenakuzivikela komama ngokwakhe. Inani elincane labesifazane abakhulelwe liyi-85 mg.
- Lapho uqhuba imidlalo. Uma umuntu ehilelekile ezemidlalo, kufanele adle vitamin C ngaphezulu kusuka ku 100 kuya ku-500 mg. I-asic acbic acid ibalulekile emithanjeni, amathoni, amathambo nobuhlungu besisindo . Ngaphezu kwalokho, lokhu kuyadingeka ukuze kube nokuhlanganiswa okugcwele kwamaprotheni.
Uma i-vitamin C ingakwazi ukufezwa ngokudla ukudla okudingekayo, khona-ke umuntu unconywa ukuba aphuze amalungiselelo akhethekile we-multivitamin. Emakhazeni abandayo nokushisa, umzimba kufanele uthole ama-asidi ase-ascorbic ngaphezulu kunokujwayelekile, cishe ngo-20-30%. Uma umuntu egula, ebhekene nokucindezeleka okuvamile noma obhekene nemikhuba emibi, khona-ke izinga lansuku zonke kufanele lengezwe 35 mg. Kubalulekile ukusho ukuthi inani elidingekayo le-asidi kufanele lihlukaniswe ngezindlela eziningana, ngakho-ke, lizofana ngendlela efanayo.