Chii Chandinofanira Kuziva Nezvo?
Vitamini C inowedzera inowanzoitwa sechigadziro chechisikigo kune huwandu hwehutano hwakadai, hwakafanana nehuwandu hwehutano . Asi apo kutsvakurudza kunoratidza kuti kusanganisira mavitamini C akakwana muzvokudya zvako zvinogona kudzivirira pane dzimwe dambudziko rehutano, pane ushayi hweuchapupu hwezvesayenzi hunotsigira kushandiswa kwe vitamini C kuwedzera.
Zvishandiso zveVitamin C Kuwedzera
Inowanzowanikwa muzvibereko zvakawanda nemiriwo, vitamini C inofanirwa kwegogenjeni maitiro, kuporesa maronda, nekugadzirisa nekuchengetwa kwekateti, mapfupa, uye meno.
Mune marapirwo akasiyana-siyana, vitamini C zvinowedzera kupa antioxidant zvinobatsira uye zvinonzi zvinobatsira zvinotevera zvirwere zvehutano:
- kutonhora
- asthma
- bronchitis
- mwoyo yehutachiona
- cataract
- glaucoma
- high blood pressure
- Chirwere chePalinson
Vamwe vanotsigirawo vanotiwo mavitamini C anowedzera zvinogona kukudzivirira hutachiona, uyewo rubatsiro mukudzivirira kenza.
Utano Hutsva hweVhitamin C Zvokudya:
Kusvika iye zvino, zvidzidzo nezvehutano hwehutano hwevhitamiti C zvigadzirwa zvakagadzirisa mitsva yakavhenganiswa. Heino tarisa pane zvimwe zvitsva zvinowanikwa:
1) Makanda
Mutsva re2007 rekuongorora kwemakirini makumi matatu emakiriniki (anosanganisira vanhu vanosvika 11 315), vatsvakurudzi vakagumisa kuti vitamini C yezvokudya zvisingabatsiri kurwisana nehutano muhuwandu hwevanhu. Zvisinei, vanyori vekudzokorora vanocherechedza kuti vitamini C inowedzera zvinogona kubatsira kune vanhu vanogara munzvimbo dzinotonhora zvikuru kana kune vanhu vanoratidzirwa nguva shomanana yekurovedza muviri (zvakadai semarathon anomhanya).
Zvimwe: 11 Mishonga Yemasikirwo Emakanda | Nzira Yokukudziridza Simba Rako reMusununguko Nenzira
2) Dambudziko reMwoyo
Kutora vitamini C zvigadzirwa zvisingagoni kuderedza njodzi yezviitiko zvepfungwa zvepamusoro, zvichienderana nekudzidza kwema14,641 madzimai ehurume (makore makumi mashanu nekure pakudzidza kwekutanga). Kwemavhareji emakore masere, nhengo dzekudzidza dzakatora a placebo kana 500 mg mavitamini C mune fomu yekuwedzera yezuva nezuva.
(Kuwedzerwa, boka rekuwedzera rinotora 400 IU re vitamin E rimwe zuva rimwe nerimwe.) Zvidzidzo zvidzidzo zvakaratidza kuti kana vitamini E kana vitamini C zvisingabatsiri zvaive nemigumisiro yakawanda pamatambudziko makuru emwoyo, zvakadai sokurohwa uye kushaya mwoyo.
Onawo: Yoga, Garlic, uye 15 Dzimwe Nzira Dzokudzivirira Kuwedzerwa Kweropa | Nzira Yakasikwa Yokudzivirira Sitiroko | 6 Mishonga Yemasikirwo Emwoyo Wezvirwere Zvokudzivirira
3) Kanzura
Nekudzidza kwakabudiswa muna 2009, vakadzi vanokwana 8 171 vakatora ma placebo kana 500 mg vitamini C muwedzere fomu zuva nezuva (pamwe chete ne vitamini E uye beta carotene zuva rimwe nerimwe) kwemavhareji emakore 9.4. Zvidzidzo zvekudzidza zvakaratidza kuti kuwedzera kwevitamini C, vitamin E, kana beta carotene hazvina kubatsira kudzivirira kenza.
Uyezve, chidzidzo cha2008 chinosanganisira varume nevakadzi mazana manomwe nemakumi manomwe nemakumi manomwe (makore makumi mashanu nemakumi manomwe nemakumi manomwe nemakumi manomwe nemashanu) vakawana kuti kushandiswa kwenguva refu kwevhitamine C kuwedzera kwakasaderedza dambudziko rekenza yemapapu. Uye muna 2004 kuongororwa kwemasvondo gumi nematanhatu pamusoro pezvinokonzera antioxidant uye kuvhara kwezvirwere zvepamuviri - kusanganisira mimwe miedzo inosanganisira vitamini C inowedzera - vatsvakurusi havana kuwana humwe uchapupu hwekuti antioxidant zvipembenene zvinodzivirira zvirwere zvekondombera.
Zvimwe: Zvingaita here kuti Resveratrol Ichengetedze Kanzera? | Dutu reChancer Defence?
Caveats
Kunyange zvazvo vitamini C inowanzoonekwa yakachengeteka, mizinga yakawanda inogona kutungamirira kune dzakawanda zvinokanganisa zvinokonzera, kusanganisira mafungiro emabwe, chirwere chakanyanya, uye kuora mwoyo. Zvakanyanya, kudzidza muna 2008 kunoratidza kuti kutora vitamini C kunowedzera panguva yekurapwa kwekenza kunogona kuderedza kushanda kwemamwe chemotherapy mishonga.
Zvimwe zviyero hazvina kuongororwa kuchengetedzwa uye nekuda kwekuti kudya kwezvokudya zvinowanzosaregererwa, zvinyorwa zvemimwe michina zvinogona kusiyana nezvakataurwa pane zvakagadziriswa. Uyewo chengetedza mupfungwa kuti kuchengetedzwa kwezvokuwedzera mumadzimai ane pamuviri, vanaamai vanoyamwisa, vana, uye avo vane mishonga yezvoutano kana vari kutora mishonga haisati yasimbiswa.
Iwe unogona kuwana mazano anowanikwa pakushandisa zvidimbu zvinowanikwa pano .
Achishandisa Vitamin C yeUtano
Zvichida kushayikwa kwesayenzi kwehutano hwehutano hwevhitamisi C, zvinokosha kuti tisavimba nemishonga yevitamine C senzira yekurapa chero ipi zvayo yehutano. Kuti uwane mavitamini C akakwana zuva rega rega, tarisa kutanga kune zvekudya zvakadai semariti, strawberries, tomate, pepper, mashizha ane mashizha, uye cantaloupe.
Kana uri kutarisa kubata kana kudzivisa chimwe chiitiko ne vitamini C kuwedzera - kana chero rudzi rwekudya kwekuwedzera - iva nechokwadi chekuona chiremba wako usati watanga regimen yako yekuwedzera. Ramba uchifunga kuti mushonga unofanirwa haufaniri kushandiswa sechinotsiva kutarisirwa kwese. Kuzvibata nemamiriro ezvinhu uye kudzivisa kana kunonoka kutarisirwa kwese kunogona kuva nemigumisiro yakakomba.
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