Mukati
Isu takajaira kufunga kuti vhitamini C inowedzera kusadzivirirwa uye inonyanya kukosha panguva yehutachiona hwehutachiona uye mabhakitiriya. Uye isu hatinyatso funga nezve maitiro echiito chechinhu ichi pamuviri wedu.
Vitamin C ine zvinhu zvakawanda zvinobatsira pane kungotidzivirira kubva pakurwiswa nechirwere. Izvo zvese antioxidant, uye mutongi we metabolism, uye vimbiso yekuchengetedza hudiki hwedu, kubvisa chepfu uye nezvimwe zvakawanda.
Vitamini C inoparadzwa nekupisa, mwenje uye utsi. Naizvozvo, chakanyanya kukosha kusachengeta chikafu chine vhitamini C chakachekwa kana kuchekwa kwenguva yakareba - chinofanirwa kudyiwa nekukasira kana kuwedzerwa mundiro. Zvakare, shatisa chikafu chakadai nekukurumidza.
Saka, chii vitamini C inokwanisa, kupinda mumuviri wako:
- Neutralize yemahara radicals iyo inoumbwa mumuviri uye kumutsa kutanga kwekenza.
- Wedzera collagen protein synthesis, ichibvumira bone, nyama yemukati kuti ikure, shwashwa nemazino kukura uye kuumba zvakanaka muvana.
- Inobatsira kutora iron.
- Inotora chikamu mukugadzirwa kwehematopoiesis uye, musimboti, inosimudzira mashandiro eropa.
- Inoita nzira yekusimbisa maronda kuti ibudirire, inosimudzira kumutsidzirwa kweganda.
- Vitamini C inobatanidzwa mukuwedzera kwemamwe mahormone.
Yakawanda sei vitamini C yaunogona kutora pazuva
Kune vana, iro rezuva nezuva revhitamini C iri 35-45 mg, kune vechidiki - 50-60 mg. Vakuru vanokwanisa zvakare kudya 60 mg yevhitamini C pazuva, asi vakadzi vane nhumbu vanofanirwa kuwedzera huwandu uhu kusvika 100 mg.
Mhedzisiro mikuru yekushaikwa kwevhitamini C mumuviri kuderera kwekudzivirira, indigestion, anemia uye kubuda ropa. Vitamin C inotorwa zvirinani kana yasanganiswa necalcium ne magnesium.
Zvinyorwa zveVitamin C
Iko kune yakawanda ascorbic asidhi mu kiwi, rose hudyu, tsvuku mhiripiri, citrus michero, black currants, hanyanisi, matomatisi, mashizha miriwo (lettuce, kabichi, broccoli, Brussels zvinomera, cauliflower, etc.), chiropa, itsvo, mbatatisi.
Kukuvadza kwevhitamini C
Kana vhitamini C ikadyiwa muhuwandu hwakawanda, chirwere chinogumbuka chinogona kukura - kuvaviwa uye mapundu paganda. Ne gastritis uye maronda, vhitamini iyi muhuwandu hwakawanda inogona zvakare kukuvadza - inokonzeresa kuwedzera kwemamiriro. Uye mumunhu ane hutano, kudarika kwakawanda kwe ascorbic acid kunogona kukonzera kugaya, manyoka, kurwadziwa mudumbu uye mhasuru.