Nawa Ya Kamata Ku Sha?

Wadatacce

• Menene shawarar cin abinci?
• Zai iya amfani da wasu yanayi
• Mafi kyawun tushen abinci
• Mafi kyawun bitamin C
• Za a iya shan da yawa?
• Layin kasa

Vitamin C abinci ne mai narkewa mai ruwa tare da ayyuka masu mahimmanci a jikin ku.

Yana taimaka ƙarfafa garkuwar jikinka, yana taimakawa samar da collagen da warkar da rauni, kuma yana aiki azaman antioxidant don kare ƙwayoyin jikinka daga lalacewar mummunan sakamako (1,,,,,,).

Vitamin C kuma ana kiranta da L-ascorbic acid, ko kuma kawai ascorbic acid.

Ba kamar sauran dabbobi ba, mutane ba za su iya hada bitamin C da kansu ba. Sabili da haka, dole ne ku sami wadatar sa daga abinci ko kari don kiyaye ƙoshin lafiya (8,).

Wannan labarin yayi bayanin samfurin bitamin C don ƙoshin lafiya.

Menene shawarar cin abinci?

Cibiyar Magunguna (IOM) ta ƙaddamar da ƙididdigar ƙididdiga game da takamaiman matakan cin abinci mai gina jiki, gami da na bitamin C.

Setaya daga cikin jagororin jagora an san shi da Allowwararriyar Abincin Abinci (RDA) kuma yana ɗaukar matsakaicin abincin yau da kullun daga duka abinci da kari.

Shawarwarin RDA don takamaiman jinsi da ƙungiyoyin shekaru ya kamata su haɗu da abubuwan gina jiki na 97-98% na mutane masu lafiya ().

Anan ga RDAs na bitamin C (11):

Baya ga shawarwarin RDA game da bitamin C, Hukumar Abinci da Magunguna (FDA) ta ba da Dailyimar Kyakkyawan Daily (DV).

An haɓaka DV ɗin don alamun abinci da na kari. Yana taimaka muku ƙayyade yawan abubuwan gina jiki a cikin abinci ɗaya, idan aka kwatanta da bukatun yau da kullun. A kan alamun abinci, ana nuna wannan azaman% DV (12).

A halin yanzu, shawarar DV don bitamin C na manya da yara masu shekaru 4 zuwa sama shine 60 MG ba tare da la'akari da jinsi ba. Koyaya, a cikin Janairu 2020, wannan zai ƙaru zuwa 90 MG (8).

RDA na Vitamin C ya fito ne daga 15-75 MG na yara, 75 MG ga matan manya, 90 MG ga mazan manya, da kuma 85-120 MG ga matan da ke da ciki ko masu shayarwa.

Zai iya amfani da wasu yanayi

Vitamin C yana da mahimmanci ga lafiyar jiki da ƙoshin lafiya, kuma mai gina jiki na iya amfanuwa da wasu yanayi musamman.

Sinadarin bitamin na taimakawa musamman ga lafiyar garkuwar jiki, domin yana tallafawa tsarin salula na garkuwar ku ().

A zahiri, abubuwan bitamin C na iya taimakawa hana kamuwa da cuta, yayin da rashi bitamin ya bayyana don sa ku zama mai saukin kamuwa da cuta (,,.)

Misali, wasu bincike sun nuna cewa kodayake yawan cin bitamin C mai yiwuwa ba zai hana ka kamuwa da mura ba, amma yana iya rage tsawon lokaci ko kuma tsananin alamun alamun sanyi ().

Binciken nazarin 31 ya gano cewa cinye 1-2 grams na bitamin C kowace rana ya rage tsawon lokacin sanyi da 18% a cikin yara da 8% a cikin manya ().

Bugu da ƙari, an san cewa bitamin C yana ƙaruwa da ƙarfe. Don haka, mutanen da ke da rashi ƙarfe na iya amfana daga ƙara yawan bitamin C ɗin su (,)

Samun giram 1-2 na bitamin C a kai a kai na iya rage tsawon alamun cututtukan sanyi na yau da kullun tare da haɓaka garkuwar ku. Hakanan yana iya taimakawa hana ƙarancin karancin baƙin ƙarfe.

Mafi kyawun tushen abinci

Yawanci, mafi kyawun tushen bitamin C shine 'ya'yan itace da kayan marmari.

Yana da mahimmanci a lura cewa bitamin C a cikin abinci sauƙin zafi ne ke lalata shi, amma tun da yawancin kyawawan abubuwan gina jiki sune area fruitsan itace da kayan marmari, sauƙin cin waɗancan waɗancan abinci ɗanye hanya ce mai sauƙi ta isa ga shawarar da ake sha.

Misali, kofi 1/2 (gram 75) na ɗanyen ɗan barkono yana ba da 158% na RDA da IOM ta kafa (8).

Teburin da ke ƙasa yana nuna abubuwan bitamin C da gudummawa ga Dailyimar yau da kullun (DV) don mafi kyawun tushen abinci mai gina jiki (8).

Wannan teburin ya dogara ne da shawarwarin 60-mg na yanzu, amma tunda duk abincin da ke ba da 20% ko fiye na DV don bitamin C ana ɗaukarsa babban tushe ne, yawancin waɗannan abincin har yanzu zasu zama manyan tushe bayan an canza shawarar DV zuwa 90 mg a Janairu 2020 (8).

Babban tushen abinci na bitamin C sun haɗa da:

Mafi kyawun tushen abinci na bitamin C shine 'ya'yan itace da kayan marmari. Abincin mai sauƙi ana lalata shi da zafi, saboda haka cin waɗannan abinci ɗanye zai iya inganta yawan abincin ku.

Mafi kyawun bitamin C

Lokacin neman ƙarin bitamin C, zaku iya ganin abubuwan gina jiki a cikin nau'i daban-daban (8):

• asorbic acid
• ma'adinan ascorbates, kamar sodium ascorbate da calcium ascorbate
• ascorbic acid tare da bioflavonoids

Zabar kari tare da sinadarin ascorbic yawanci zabi ne mai kyau, tunda yana da babban matakin samarda rayuwa, ma'ana jikinka yana shan saukinsa (8,,,).

Bugu da ƙari, idan aka ba da cewa yawancin bitamin suna ɗauke da sinadarin ascorbic, zabar multivitamin ba kawai zai bunkasa ciwan bitamin C ɗinka ba har ma da shan wasu abubuwan gina jiki.

Don tabbatar kana karɓar isasshen bitamin C daga ƙarin abin da ka zaɓa, nemi ƙarin wanda ke samar tsakanin 45-120 mg na wannan bitamin ya danganta da shekarunka da jima'i.

Arin Vitamin C sun zo a cikin nau'i daban-daban. Zabi kari tare da sinadarin ascorbic don sauwakawa jikinka cin abin sha.

Za a iya shan da yawa?

Kodayake bitamin C yana da haɗarin haɗari mai haɗari a cikin mutane masu ƙoshin lafiya, yawan amfani da shi na iya haifar da wasu cututtukan cututtukan ciki, ciki har da ciwon ciki, tashin zuciya, da gudawa (11,).

Allyari ga haka, tunda yawan cin bitamin C yana ƙaruwa da shan baƙin ƙarfe mara nauyi, shan bitamin C da yawa na iya haifar da matsala ga mutanen da ke da cutar hemochromatosis, yanayin da jiki ke riƙe baƙin ƙarfe da yawa (,,,).

Saboda illolin da ke tattare da yawan bitamin C, IOM ta kafa Toananan Matsanancin Samun akearamar (UL) don bitamin (11):

Don kauce wa cututtukan ciki, kiyaye ciwan bitamin C ɗinka a cikin ULs wanda IOM ta kafa. Mutanen da ke da hemochromatosis ya kamata su yi takatsantsan yayin shan ƙarin bitamin C.

Layin kasa

Vitamin C shine bitamin mai narkewa cikin ruwa da mahimmin antioxidant wanda yake taka rawa a jikin ku. Yana tallafawa warkar da rauni, samuwar collagen, da kuma rigakafi.

RDA na bitamin C shine 45-120 MG ya danganta da shekarunka da jima'i.

Abincin Vitamin C ya kamata ya sadu da RDA kuma ya kasance a ƙasa da UL - 400 da aka kafa don yara ƙanana, 1,200 MG na yara masu shekaru 9-13, 1,800 MG don matasa, da 2,000 MG na manya.

Yin amfani da fruitsa fruitsan anda fruitsan bitamin-C mai anda andan itace da kayan marmari kuma na iya yin tafiya mai nisa don tallafawa ingantacciyar lafiya da ƙoshin lafiya.