I-Vitamin C iyimfuneko ebalulekileyo eyenza inxaxheba kwiinkqubo ezininzi emzimbeni. Ngenxa yokungabi naso, iingxaki ezinzima zivela kumsebenzi wezitho zangaphakathi kunye neendlela ezahlukeneyo. Kubalulekile ukwazi imihla ngemihla yevithamini C, kuba ubuninzi beli bungozi bubi kakhulu kwimpilo. Kukho iimveliso ezininzi ezingabandakanywa kwisondlo ukuze zizalise umzimba nge- vitamin C.
Izakhiwo ezincedo ze-ascorbic acid zingatsho ngokungapheliyo, kodwa kusenokwenzeka ukuhlukanisa imisebenzi enjalo. Okokuqala, le nto inceda ukuqinisa umzimba kunye ne-collagen synthesis. Okwesibini, i-vitamin C ineempawu ze-antioxidant, kwaye kubalulekile ukuveliswa kwama-hormone. Okwesithathu, le nto iqinisa inkqubo ye-cardiovascular system kwaye igcina iiseli zesimiso se-nervous.
Ukutya kwevithamini C ngosuku
Iingcali zenzululwazi zenze ininzi yezilingo, ezavumela ukuba zenze izinto ezininzi ezifumanekayo. Ngokomzekelo, sikwazi ukuqinisekisa ukuba umntu omdala ngumntu, i-ascorbic acid iyimfuneko. Ukumisela inani elifunekayo levithamini C, kubalulekile ukuqwalasela iminyaka, isondo, indlela yokuphila, imikhwa emibi kunye nezinye iimpawu.
Umgangatho wemihla ngemihla yevithamini C, kuxhomekeke kwezinye izikhombisi:
- Kwa madoda. I-dose yemihla ngemihla ephakanyisiweyo i-60-100 mg. Ngenani elaneleyo le-ascorbic acid, amadoda anesisindo esiphantsi se-spermatozoa.
- Kubafazi. Umgangatho wemihla ngemihla yevithamini C kulo mzekelo ngowama-60-80 mg. Ngenxa yokungabikho kwezi zinto ezinobuncedo, ubuthathaka buvakalelwa, kukho iingxaki ngeenwele, izipikili kunye nolusu. Kubalulekile ukuba uqaphele ukuba ukuba ibhinqa lithatha i-contraceptive ngomlomo, imali leyo ibonisiwe.
- Kubantwana. Ngokuxhomekeke kwiminyaka yobudala kunye nesondo, i-vitamin C ngosuku ngabantwana i-30-70 mg. I-ascorbic acid yomzimba womntwana iyadingeka ukubuyisela nokukhula kwamathambo, kunye nemithambo yegazi kunye ne-immunity.
- Ngo kubanda. Njengokuthintela, kunye nokunyanga kwezityalo ezibandayo kunye neentsholongwane, kulungele ukwandisa le dose ukuya kwi-200 mg. Kwimeko apho umntu enemikhwa emibi, imali kufuneka iphakanyiswe ku-500 mg. Ngenxa yokunyuka kwe-acid ascorbic acid, umzimba ngokukhawuleza kwaye ulwa ngokufanelekileyo malunga neentsholongwane, oko kuthetha ukuba ukuphucula kukhawuleza.
- Ngexesha lokukhulelwa. Ibhinqa kule meko kufuneka idle i-ascorbic acid ngaphezu kokuqhelekileyo, ekubeni le nto iyimfuneko yokwakheka kakuhle kwe-fetus, kunye nokukhuseleka komama ngokamva. Inani elincinci labasetyhini abakhulelweyo ngu-85 mg.
- Xa uqhuba imidlalo. Ukuba umntu ubandakanyeka kwizemidlalo, ngoko kufuneka afumane i-vitamin C ngaphezulu ukusuka kwi-100 kuya ku-500 mg. I-ascorbic acid ibalulekile kwimigaments, i-tendon, bone and muscle mass . Ukongezelela, le nkunkuma iyadingeka ukuzaliswa ngokupheleleyo kweprotheni.
Ukuba i-vitamin C ayikwazi ukufezwa ngokutya ukutya okuyimfuneko, ngoko umntu uyanconywa ukuba aphuze amalungiselelo akhethekileyo e-multivitamin. Ubushushu obushushu kunye nokufudumala, umzimba kufuneka ufumane i-acorbic acid ngaphezu kweqhelekileyo, malunga ne-20-30%. Ukuba umntu uyagula, ufumana uxinzelelo oluqhelekileyo okanye unemikhwa emibi, ngoko kufikelele kwizinga lemihla ngemihla kufuneka lidibaniswe 35 mg. Kubalulekile ukusho ukuba inani elifunekayo le-asidi kufuneka lidibene ngeendlela eziliqela, kwaye ngoko ke, ziya kufakwa ngokufanayo.