Vitamin C

Vitamin C shine bitamin mai narkewa cikin ruwa. Ana buƙata don ci gaban al'ada da haɓaka.

Ruwan bitamin mai narkewa yana narkewa cikin ruwa. Yawan bitamin yana barin jiki ta cikin fitsari. Kodayake jiki yana riƙe da ɗan ajiyar waɗannan bitamin, dole ne a sha su a kai a kai don hana ƙarancin jiki.

Ana buƙatar Vitamin C don haɓaka da gyaran kyallen takarda a duk sassan jikinku. Ana amfani dashi don:

• Kirkira muhimmin furotin da ake amfani da shi don yin fata, jijiyoyi, jijiyoyi, da jijiyoyin jini
• Warkar da raunuka da kuma samar da tabon nama
• Gyara da gyaran guringuntsi, ƙasusuwa, da haƙori
• Taimako a cikin ƙarfe

Vitamin C yana daya daga cikin antioxidants masu yawa. Antioxidants sune abubuwan gina jiki waɗanda ke toshe wasu lahani da ƙwayoyin cuta ke haifarwa.

• Ana yin tsattsauran ra'ayi lokacin da jikinka ya lalata abinci ko kuma lokacin da kake fuskantar hayaƙin taba ko radiation.
• Ginin abubuwan da ke haifar da 'yanci na tsawon lokaci shine ke da alhakin tsarin tsufa.
• Radan tsattsauran ra'ayi na iya taka rawa a cikin ciwon daji, cututtukan zuciya, da yanayi kamar amosanin gabbai.

Jiki ba zai iya yin bitamin C da kansa ba. Ba ya adana bitamin C. Don haka yana da mahimmanci a haɗa da yalwar abinci mai ƙunshe da bitamin C a cikin abincinku na yau da kullun.

Shekaru da yawa, bitamin C sanannen magani ne na gida don sanyin kowa.

• Bincike ya nuna cewa ga yawancin mutane, sinadarin bitamin C ko abinci mai cike da bitamin C ba ya rage haɗarin kamuwa da cutar ta sanyi.
• Koyaya, mutanen da suke shan ƙarin bitamin C a kai a kai na iya samun ɗan gajeren sanyi ko kuma alamomin da ba su da sauƙi.
• Shan karin bitamin C bayan fara sanyi ba ze taimaka ba.

Duk 'ya'yan itatuwa da kayan marmari suna ɗauke da ɗan bitamin C.

'Ya'yan itãcen marmari tare da mafi ƙarancin tushen bitamin C sun haɗa da:

• Cantaloupe
• 'Ya'yan itacen Citrus da ruwan' ya'yan itace, kamar su lemu da 'ya'yan inabi
• Kiwi 'ya'yan itace
• Mangwaro
• Gwanda
• Abarba
• Strawberries, raspberries, blueberries, da cranberries
• Kankana

Kayan lambu tare da mafi girman tushen bitamin C sun hada da:

• Broccoli, Brussels sprouts, da farin kabeji
• Ganyen kore da ja
• Alayyafo, kabeji, ɗanɗangar ganye, da sauran ganye
• Dankali mai zaki da fari
• Tumatir da ruwan tumatir
• Kabewar hunturu

Wasu hatsi da sauran abinci da abubuwan sha an ƙarfafa su da bitamin C. meansarami yana nufin an ƙara bitamin ko ma'adinai a cikin abincin. Duba alamun samfurin don ganin yawan bitamin C a cikin samfurin.

Dafa abinci mai wadataccen bitamin C ko adana shi na dogon lokaci na iya rage abubuwan bitamin C. Microwaving da steaming abinci mai wadataccen bitamin C na iya rage asarar girki. Mafi kyawun tushen abinci na bitamin C shine waɗanda ba a dafa ko ɗanyen 'ya'yan itace da kayan marmari. Bayyana haske kuma zai iya rage abun cikin bitamin C. Zaba ruwan lemu wanda ake siyarwa a cikin kartani maimakon kwalban mai kyau.

M sakamako mai tsanani daga yawancin bitamin C ba su da yawa, saboda jiki ba zai iya adana bitamin ba. Koyaya, adadi mafi girma fiye da 2,000 mg / rana ba a ba da shawarar ba. Allurar wannan babban na iya haifar da tashin hankali da gudawa. Ba a ba da shawarar manyan ƙwayoyin bitamin C a lokacin daukar ciki. Zasu iya haifar da karancin bitamin C a cikin jariri bayan haihuwa.

Vitaminarancin bitamin C na iya haifar da alamu da alamun rashi, gami da:

• Anemia
• Danko mai zub da jini
• Rage ikon yakar cutar
• Rage raunin-warkar da rauni
• Gashi da raba gashi
• Sauƙaƙewa mai sauƙi
• Gingivitis (kumburi na gumis)
• Hancin Hanci
• Yiwuwar samun nauyi saboda ragowar kuzari
• Taushi, bushe, fata mai walƙiya
• Haɗuwa da haɗin gwiwa
• Wearfafa haƙori na haƙori

Wani mummunan nau'i na rashi bitamin C an san shi da scurvy. Wannan yafi shafar manya, masu fama da rashin abinci mai gina jiki.

Kyakkyawan Izinin Abincin Abinci (RDA) don bitamin yana nuna yawancin kowace bitamin da yawancin mutane zasu samu kowace rana. RDA na bitamin ana iya amfani dashi azaman manufa ga kowane mutum.

Yaya yawan kowane bitamin da kuke buƙata ya dogara da shekarunku da jima'i. Sauran dalilai, kamar ciki da cututtuka, suma suna da mahimmanci.

Hanya mafi kyau don samun buƙatun yau da kullun na bitamin masu mahimmanci, gami da bitamin C, shine cin abinci mai daidaitaccen abinci wanda ya ƙunshi abinci iri-iri.

Abincin Abinci na Abinci don bitamin C:

Jarirai

• 0 zuwa watanni 6: 40 * milligram / rana (mg / rana)
• 7 zuwa watanni 12: 50 * mg / day

* Isasshen Amfani (AI)

Yara

• 1 zuwa 3 shekaru: 15 mg / rana
• 4 zuwa 8 shekaru: 25 MG / rana
• 9 zuwa 13 shekaru: 45 MG / rana

Matasa

• 'Yan mata 14 zuwa 18 shekaru: 65 MG / rana
• Matasa masu ciki: 80 MG / rana
• Yara masu shayarwa: 115 MG / rana
• Yara 14 zuwa 18 shekaru: 75 mg / rana

Manya

• Maza masu shekaru 19 zuwa sama: 90 mg / day
• Mata masu shekaru 19 da haihuwa: 75 mg / day
• Mata masu ciki: 85 MG / rana
• Mata masu shayarwa: 120 MG / rana

Masu shan sigari ko waɗanda ke kusa da shan sigari a kowane zamani ya kamata su ƙara yawan bitamin C na yau da kullun ƙarin 35 MG kowace rana.

Mata masu juna biyu ko masu shayarwa da waɗanda ke shan sigari suna buƙatar adadin bitamin C. Tambayi mai ba ku kiwon lafiya abin da ya fi dacewa da ku.

Ascorbic acid; Dehydroascorbic acid

• Amfanin Vitamin C
• Rashin bitamin C
• Tushen Vitamin C

Mason JB. Vitamin, ma'adanai masu alama, da sauran kayan ƙarancin abinci. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: babi na 218.

Salwen MJ. Vitamin da abubuwa masu alama. A cikin: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis and Management by Hanyoyin Laboratory. 23 ga ed. St Louis, MO: Elsevier; 2017: babi na 26.