Kutenga vitamini C ndi kuzizira: mlingo woyenera

Kodi vitamini C imathandiza ndi chimfine? Chimfine chimakhala chofala kwambiri padziko lonse lapansi, chifukwa cha gulu lalikulu la mavairasi. Zowonjezereka kwambiri ndi madontho a m'mlengalenga, tizilombo toyambitsa matenda timadutsa m'ng'anjo, m'mimba, pamtunda, komwe amachulukitsa ndi kuyambitsa selo imfa. Mofananamo, poizoni amamasulidwa m'magazi omwe amachititsa kumwa mowa, kuphatikizapo malungo, mgwirizano wamagulu, mutu wa mutu ndi malaise ambiri. Ndi chitetezo chodziwika bwino, chimfine chimakhudza munthu pafupipafupi 1-2 pa chaka, ndi chitetezo cha thupi chofooka - kuyambira 3 mpaka 4.

Udindo wa mavitamini mu ozizira

Mavitamini m'nyengo yozizira ndi chigawo chofunikira cha mankhwala abwino, monga momwe aliri:

• Khalani ndi mavitamini omwe amachititsa kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda komanso kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda;
• Musalole kuti tizilombo ta tizilombo toyambitsa matenda tilowe m'zipinda zapakati;
• Aphatikizidwe mu kubwezeretsa maselo owonongeka ndi kachilombo ka mu memphane wa tsamba lopuma.

Vitamini C amachititsa chimfine?

Zothandiza kwambiri ndi vitamini C ozizira, zomwe zimayambitsa kaphatikizidwe ka interferons, zomwe zimayambitsa matenda opatsirana pogonana. Panthawi inayake ankaganiza kuti amatha kuchiza chimfine. Kodi ndi choncho? Nthano yomwe inayamba m'ma 1970 ndikulimbikitsa makolo kudyetsa ana "ascorbic" m'malo mwa maswiti (m'mawu ena, vitamini C imagwiritsidwa ntchito paliponse ku chimfine). Zotsatira za kafukufuku zinasonyeza kuti muzitsamba zazikulu ascorbic asidi amatha kufupikitsa nthawi ya matendawa ndi theka la tsiku. Izi zikutanthauza kuti odwala omwe amatenga vitamin C m'nyengo yozizira, amadwala ngati iwo omwe sankakhala nawo. Choncho, sizingatheke kuti chida ichi chimagwira ntchito yaikulu pakuchiritsidwa kwa wodwalayo. Zinthu zothandiza kwambiri polimbana ndi matenda opatsirana ndi asayansi a ku America anazindikiranso zinc, momwe ntchito yomwe inkawonjezeretsera miyeso inachepetsa nthawi yobwezeretsa nthawi pafupifupi 2.

Kapena amathandizira mwamsanga kupeza?

Komabe, chomveka chokhumudwitsa chotero, chomwe chimatsutsana ndi maganizo omwe anthu ambiri amavomereza, sichionetsa kuti vitamini C siwothandiza pa chimfine.
Ascorbic acid, yomwe imathandiza maselo a chitetezo cha mthupi kuti athe kupirira kwambiri ndi matenda ndipo ndi antioxidant yamphamvu, yofunikira panthawi ya matenda enieni, chifukwa imathandizira njira yobwezera. Vitamini E. imagwiranso ntchito ngati antioxidant mu thupi. Ngati ntchito ya ascorbic acid ndikumenyana ndi zowonjezera zamadzimadzi m'thupi lamadzi, ndiye kuti vitamini E "imasaka" pamasom'manja. Zomwe zimafunika tsiku lililonse, zomwe zili mu nyama, chiwindi, letesi, mtedza, ndi 10 mg.

Zamagulu okhala ndi vitamini C

Makolo amakhulupirira kuti vitamini C ndi chozizwitsa monga mankhwala omwe amamenyana ndi ozizira, omwe ali ndi nthawi yomwe amadwala zakudya zamwana ndi mandimu ndi malalanje-mankhwala omwe ali ndi ascorbic acid. Thupili ndilo gawo osati zipatso zokhala zipatso zokha, komanso masamba (vwende, tsabola wa ku Bulgaria, tomato, yamapichesi), zipatso (maapulo, apricots, pichesi), zipatso (strawberries, black currants). Zopangidwa kuchokera ku chiyambi cha nyama, mankhwala othandiza ali olemera mu impso ndi chiwindi. Komanso vitamini C imapezeka m'mitsamba: ocharynka, lucerne, hops, yarrow, parsley, masamba a rasipiberi, peppermint, mizu ya burdock, fennel.

Anthu ambiri amakhulupirira molakwika kuti vitamini C iyenera kudyedwa mwambiri m'nyengo yozizira, nthawi ya chimfine. Izi sizolondola, chifukwa panthawi yopanda mphamvu thupi limachepetsanso ndipo likufunikira kulimbikitsidwa. Kuphulika kungatheke m'chilimwe, ndi kuchuluka kwa zomera, masamba ndi zipatso zatsopano.

Kodi ndi nthawi iti yomwe imatengera vitamini C?

Muyenera kudziwa kuti kudya kwa vitamini C tsiku ndi tsiku kumachepetsa chiopsezo cha chimfine ndi 50%. Kufunika kwa ascorbic asidi kumawoneka mobwerezabwereza poyerekeza ndi mavitamini ena. Izi zili choncho chifukwa chakuti maonekedwe ozizira oterewa amapanga chilengedwe chosavuta, osasokonezeka kwa mavairasi. Pofuna kupewa, mlingo wa 15-20 mg umalangizidwa. Mankhwala oopsa a vitamini C kwa chimfine ndi 1000-1500 mg pa tsiku. Njira yabwino kwambiri yogwiritsira ntchito ndiyo nthawi yoyamba ya matenda, yomwe imadziwika ndi malaise, kusokonezeka kwa minofu, ndi kupweteka kwa mmero.

Kuonjezera kufunika kwa vitamini C kumachitika:

• Pakati pa mimba ndi lactation;
• Kuwonjezeka kwa thupi;
• Njira yobwezeretsa pambuyo pa matenda aakulu;
• Kuwotcha thupi;
• Kuopsa kwa matenda opatsirana.

Zotsatira za kusowa kwa ascorbic acid mu thupi

Kodi vuto la kusoweka kwa thupi la ascorbic acid? Chosowa cha vitamini C choyamba chimasonyezedwa ndi khungu la munthu yemwe, pamaso pake, adzayamba kukalamba ndi kukalamba. Komanso, kusowa kwa ascorbic asidi kumatsimikiziridwa ndi machiritso a nthawi yaitali a zilonda, zokopa ndi zina zopweteka zamakina. Chosowa cha ascorbic asidi chikuwonekerabe:

• Kupweteka kwa minofu,
• Kufooka kwakukulu,
• Lethargy,
• Kusasamala,
• Kutsekemera,
• Mkhalidwe wovutika maganizo,
• Dothi laling'ono la mitsempha m'mbali mwa tsitsi la tsitsi (nthawi zambiri pamilingo),
• Kutaya mano,
• Ululu mu mtima,
• Kusakanikirana (kutsika kwa magazi),
• Zovuta za m'mimba.

Tsiku lililonse

Kodi mlingo wa vitamini C chifukwa cha kuzizira umaonedwa kuti ulibe vuto kwa thupi? Zomwe zimafunikira tsiku ndi tsiku kuti azungu azikwera pakati pa amuna ndi theka ndi 64-108 mg, kwa akazi chiwerengerochi ndi 55-79 mg. Paziwonetsero zoyamba za chimfine, mlingo woyenera ndi mlingo wa 1200 mg wa vitamini pa tsiku. Koma ndi bwino kukumbukira kuti kugwiritsa ntchito mankhwalawa moyenera ndi kukhoza kunenepa, kumayambitsa kunyoza, kusanza, kutsekula m'mimba, kupweteka mutu, kusowa tulo komanso kusokonezeka kwambiri. Nthaŵi zina, impso ndi zikopa zingakhudzidwe. Komanso, vitamini C wochulukirapo zimakhudza kwambiri dzino la dzino komanso chapamimba mucosa. Choncho, kuti tipeŵe mavuto omwe angakhalepo, ndi bwino kuti tiwutenge monga mwakumwa, makamaka mwa chubu.

Mavitamini motsutsana ndi chimfine

Kodi mavitamini amtundu wa chimfine angathandize bwanji? Izi ndi vitamini B1. Nandolo, sipinachi, mkate wonse ndi mankhwala omwe ali ndi chinthu ichi, kubwezeretsa epithelium ndi mapeto a mitsempha ya tsamba lopuma.

Vitamini B6 (mwa njira ina - pyridoxine) imabwezeretsanso mitsempha ya mitsempha mu mucosa wa tsamba lopuma, lomwe limakhudza mwachindunji kuchuluka kwa chiwonetsero cha zizindikiro zopweteka (chifuwa, kusasangalatsa pammero). Amapezeka mu nyama ndi kabichi. Patsiku ndibwino kuti muzidya kuchokera 1.5 mpaka 2 mg.

Vitamini PP (mwinamwake-nicotinic acid) ali ndi kachilombo ka tizilombo toyambitsa matenda, imayambitsa kusakaza kwa magazi, imabweretsanso mitsempha ya magazi. Amapezeka mu bowa, nyama, mankhwala (impso, chiwindi), mkate wa mkate. Chizolowezi tsiku ndi tsiku ndi 25 mg.

Vitamini A (retinol) ndi chinthu chofunika kwambiri chokonzanso maselo owonongeka ozizira. Chofunika tsiku ndi tsiku ndi 1.7 mg. Lilipo mu ng'ombe ndi nkhumba chiwindi, batala, mazira, chofiira ndi chakuda chakuda.

Mavitamini oyenerera kuti azipewa chimfine, komanso zothandiza mavitamini a organic, amapezeka mu zipatso zonse ndi masamba.