Jessica Vargas
IVithamin C ibalulekile kubomi - oko akunakuphikiswa. Nangona kunjalo, kukho ingxoxo eninzi malunga nokuba ingakanani ivithamin C ekufuneka uyithathe yonke imihla. Imfuno ye-vitamin C kuthiwa ngokusemthethweni yi-100 mg kuphela. Oogqirha be-Orthomolecular banoluvo lokuba oku kude ngokwaneleyo.
I-Vitamin C (i-ascorbic acid): U-Linus Pauling wathatha i-18 grams imihla ngemihla
IVithamin C (ekwabizwa ngokuba yi-ascorbic acid) inokukhusela kwizifo, kubandakanya umhlaza - usokhemisti waseMelika kunye nophumelele iBhaso leNobel uLinus Pauling wayeqinisekile ngoku. Yena ngokwakhe wathatha i-18 g ye-ascorbic acid ngosuku, ngaphezu kwe-100 mg ye-vitamin C ecetyiswa ngokusemthethweni ngosuku. Inyaniso yokuba wabulawa ngumhlaza wedlala lesinyi kuzo zonke izinto idla ngokuthathwa njengobungqina bokuba iidosi eziphezulu zevithamin C zazingasebenzi. Ngamanye amaxesha ukutya kwakhe ivithamin C eninzi kuye kugqalwe njengonobangela womhlaza wakhe.
Isibakala sokuba uLinus Pauling wasweleka kuphela ebudaleni beminyaka engama-93 sihlala singahoywa. Inyaniso kukuba akukho mntu uyazi ukuba, ngaphandle kweedosi eziphezulu ze-ascorbic acid, banokufa kwangaphambili okanye kwesinye isifo. Ngokomzekelo, izifo zentliziyo, ziphakathi koonobangela abaqhelekileyo bokufa. I-Vitamin C, nangona kunjalo, ithathwa njengothintelo ngokukodwa kwezi zifo. Kodwa uLinus Pauling wayifumana njani ingcamango yokuba isixa esikhulu kangaka sevithamin C sinokuba silungile?
Ngaphambili, abantu bebenganyanzelekanga ukuba bathathe ivithamin C
Umzimba womntu wawukhe wakwazi ukuvelisa ivithamin C ngokwayo. Izilwanyana ezininzi ezanyisayo zinokukwenza oku kude kube namhlanje. Kodwa kwakutheni ukuze abantu baphulukane namandla okuvelisa ivithamin C ngexesha lendaleko? Sinokuqikelela kuphela malunga noku, umzekelo, ukuba kwakukho ukugqithiswa kokutya okutyebileyo kwi-vitamin C kwindalo ukuze abantu bakwazi ukwenza ngaphandle kobu buchule.
Kuyathakazelisa, nangona kunjalo, ukuba izilwanyana ezinokuvelisa i-vitamin C ngokwazo zivelisa amaxesha amaninzi inani le-vitamin C elisetyenziswa ngabantu namhlanje ngokutya: Amagremu amaninzi ngosuku kunye neemeko ezixinzelelekileyo zinokunyusa imveliso ngokuphindwe kashumi. U-Linus Pauling naye wagqiba kule nto ukuba imfuno ye-vitamin C yomntu iphezulu kakhulu kunokuba sicinga kwaye, ngaphezu kwayo yonke into, iphezulu kakhulu kunokuba sidla nge-apula enyanzelekileyo ngosuku kunye namagqabi ambalwa e-lettuce. Makhe siqale sijonge imisebenzi yevithamini C, ngoko ulwazi lwangoku malunga nedosi efanelekileyo.
I-Vitamin C kunye ne-ascorbic acid
I-Vitamin C idla ngokubizwa ngokuba yi-ascorbic acid. Ukuthetha ngokuthe ngqo, i-vitamin C ayifani ncam ne-ascorbic acid. Kuchanekile ukuba ukuthetha ngemichiza, ivithamin C yi L-ascorbic acid, okt uhlobo oluthile kakhulu lwe-ascorbic acid. Kukho kwakhona i-ascorbic acids enokuthi iguqulelwe kwi-L-ascorbic acid emzimbeni, njenge-dehydroascorbic acid. I-Dehydroascorbic acid yi-L-ascorbic acid edibene ne-oxygen. Zombini i-L-ascorbic acid kunye ne-dehydroascorbic acid zifumaneka ekutyeni.
Kodwa zikho nezinye iiasidi ascorbic, ezifana ne-D-ascorbic acid, ezingenayo i-vitamin C ngenxa yokuba umzimba awukwazi ukuzisebenzisa. I-asidi ye-D-ascorbic yi-z. B. esetyenziswa njengento egcina ukutya. I-Vitamin C ke i-ascorbic acid, kodwa ayizizo zonke i-ascorbic acid nazo zinevithamin C.
Izinto zokunyuka kweemfuno ze-vitamin C
Ngokwahlukileyo, imfuno ye-vitamin C iqikelelwa ukuba iphezulu kubantu abatshayayo, abafazi abakhulelweyo nabancancisayo, kunye nabantu abagulayo):
Abasetyhini abakhulelweyo: 105 mg
Abasetyhini abancancisayo: 125 mg
Abatshayayo: 135 mg
Abatshayayo: 155 mg
Okwangoku akukho zindululo zisemthethweni kubantu abagulayo. Nangona kunjalo, imfuno yabo ye-vitamin C inokuthi ibe phezulu kakhulu kuneyabantu abasempilweni. Kuba abantu abanezigulo badla ngokunqongophala kwivithamin C.
Oku kunqongophala kunokuchazwa ngakwesinye icala ngokunciphisa ukutya ngenxa yesifo kwaye ngakolunye uhlangothi ngoxinzelelo oluphezulu lwe-oxidative, oku kuthetha ukuba i-vitamin C iyadingeka.
Kwisicatshulwa esidityaniswe ngezantsi, sele sixele ukuba ukuthatha i-vitamin C kunciphisa ixesha izigulane ezichitha kwiiyunithi zokunyamekela. Abaphandi abaphonononga oku banoluvo lokuba kwimeko yokugula, i-1000 ukuya kwi-4000 mg ye-vitamin C kufuneka isetyenziswe imihla ngemihla (ngomlomo).
Ukuthathwa kweVithamin C bekuphezulu
Indlela abantu abatya ngayo iye yatshintsha kakhulu ukutyhubela iinkulungwane: Inkqubela phambili kwishishini lokutya iye yathetha ukuba abantu namhlanje mhlawumbi batya ivithamin C encinane kakhulu kunangaphambili.
Ngenxa yokuthuthwa kunye nokugcinwa kokutya, kunye nokulungiswa kunye nokulungiswa kwayo, inani elikhulu levithamini C ekutyeni kwethu lilahlekile.
Ngokwahlukileyo koko, ngaphambi kwale nkqubela phambili kwishishini lokutya lale mihla, ukutya kwabantu kwakuneziqhamo ezisandul’ ukuvunwa nemifuno ekrwada. Umntu unokubuza ke ukuba ingaba imfuno ye-vitamin C yemihla ngemihla ayikho phezulu kakhulu kunoqikelelo lwangoku.
Iimfuno ze-vitamin C zabantwana
Imfuno esemthethweni yemihla ngemihla yabantwana abasanda kuzalwa yi-20 mg ye-vitamin C - oogqirha be-orthomolecular bancoma i-50 mg ngosuku. Yintoni inyaniso?
Izifundo ezahlukeneyo zibonise ukuba ixabiso le-vitamin C phakathi kwe-50 kunye ne-90 mg ilitha nganye lifunyenwe kubisi lwebele lwabasetyhini abane-vitamin C eyaneleyo yokuthatha - echazwe apho njenge-120 mg.
Njengesikhokelo, imfuno yemihla ngemihla yobisi lwebele kumntwana oneveki enye ubudala inikezelwa njenge-200 ukuya kwi-250 ml yobisi lwebele (nangona, ngokuqinisekileyo, akusiyo yonke intsana ethanda ukusela isixa esifanayo). Ukuthatha i-250 ml, umntwana uya kufumana phakathi kwe-12 kunye ne-22 mg ye-vitamin C ngosuku. Oku kuthetha ukuba njengowasetyhini owancancisayo onevithamin C eyi-120 mg ngosuku usenokungafikeleli kwi-20 mg ecetyiswa ngokusemthethweni yosana lwakho – kuxhomekeke ekubeni ingakanani ivithamin C equlathwe lubisi lwakho lwebele.
Oku mhlawumbi sisizathu sokuba iingcali zonyango lwe-orthomolecular zicebisa oomama abancancisayo ukuba bathathe ubuncinane be-2000 mg ye-vitamin C ngosuku. Ewe, ungasebenzisa u-z. B. I-500 ukuya kwi-1000 mg yevithamin C ngosuku inokukhetha indawo ephakathi.
Ukutya okunevithamin C
Ekubeni umzimba womntu ungakwazi ukuvelisa ivithamin C ngokwayo njengezityalo kunye nezilwanyana ezininzi (ngaphandle kweeprimates eziphezulu, amalulwane atya iziqhamo, kunye neehagu zeguinea), kufuneka ibonelelwe. Eyona mithombo ye-vitamin C iziqhamo ezitsha kunye nemifuno.
Amaxabiso afanelekileyo evithamin C nge-100 g anokufumaneka kwiitheyibhile ezingezantsi. Ukuze ukwazi ukuthelekisa, ukutya okunevithamin C encinci kodwa kutyiwa rhoqo ngamanye amaxesha kudweliswe. Ekupheleni kwesi sicatshulwa, uya kufumana neeresiphi ezimnandi ezityebile ngevithamin C.
Ilahleko ye-Vitamin C ngeendlela zokupheka
Umzimba uzuza kakhulu kwimifuno kunye nemifuno xa zityiwe zikrwada kwaye zintsha kangangoko, njengoko izixa ezibalulekileyo zevithamin C zilahlekile ngexesha lokugcinwa kunye nokupheka:
- Ukupheka: 50 ekhulwini ilahleko
- Vaping: 30 ekhulwini ilahleko
- Ukuphunga: 25 ekhulwini ilahleko
- Ukufudumala kwakhona: Enye ilahleko ye-50 ekhulwini
Xa imifuno ibiliswa emanzini, nezixa eziphezulu zevithamin C ziyalahleka ngenxa yokuba ivithamin C iyanyibilika emanzini kwaye enye ingena emanzini okupheka (umzekelo, i-65 yepesenti xa i-broccoli ibilisiwe imizuzu emi-5). Ukuze i-vitamin C emanzini okupheka ayipheli kwi-drain, unokwenza umzekelo B. kwiisosi okanye iisuphu.
Ukufunxwa kwevithamin C
Ivithamin C ifunxwa kumathumbu amancinci. Ukusuka apho, i-vitamin ifakwe kwigazi ngoncedo lweeprotheni zokuthutha kwaye isasazwe kuwo wonke umzimba. I-passive diffusion inokudlala indima encinci ekufunxeni kwevithamin C emathunjini, kodwa oku kufuna uphando olongezelelweyo.
Emva koko ivithamin C igcinwa ebuchotsheni, kwilensi yeliso, udakada kunye namadlala eadrenal. Ngexesha lokunqongophala, ingqondo iyakwazi ukugcina i-vitamin C ngokukodwa ukugcina ukusebenza kwengqondo - ngeendleko zamanye amalungu. Kucingelwa ukuba iivithamini ezinyibilikayo zamanzi ezifana ne-vitamin C zigcinwa emzimbeni iintsuku ukuya kwiiveki, ngelixa i-fat-soluble igcinwa kwiinyanga eziliqela. I-vitamin C egqithisileyo ihlelwa yizintso kwaye ikhutshwe kumchamo.
Nangona kunjalo, ubungakanani bevithamini efunxayo buxhomekeke kwindlela umzimba owufuna ngayo okwangoku. Ngokomzekelo, abantu abagulayo, njengabatshayayo, badinga i-vitamin C engaphezulu ukugcina inqanaba le-vitamin C egazini. Ngenxa yoko, banemfuno ephezulu yevithamin C kunabantu abasempilweni.
Ukunqongophala kwe-Vitamin C - izizathu kunye neempawu
Ukunqongophala okukhulu kwevithamin C ehlala iinyanga ezininzi kwaziwa ngokuba yi-scurvy. Igama elithi ascorbic acid lisuka kwi "anti-scurvy acid". Esi sifo sokunqongophala kwevithamin saziwa ikakhulu kumabali amadala aselwandle. Ukusukela ngenkulungwane ye-15 ukuya kweye-18, i-scurvy yayithathwa njengenye yezona zinto zibangela ukufa kwabahambi ngolwandle ngenxa yokungondleki kakuhle kunye nokungabikho ngokupheleleyo kokutya okunevithamin C kwiihambo ezinde.
Namhlanje, ukunqongophala okuqatha kwevithamin C kunqabile. Kukholelwa ukuba i-scurvy inokuthintelwa kunye ne-10 mg ye-vitamin C ngosuku. Nangona kunjalo, ukunqongophala kwevithamin C efihlakeleyo kusenzeka- kwaye mhlawumbi kaninzi kakhulu kunokuba unokucinga.
Thintela kwaye ulungise ukunqongophala kwevithamin C
Imfuno esemthethweni yemihla ngemihla malunga ne-100 mg yevithamin C ifikelelwa ngokukhawuleza: iiorenji ezimbini ziya kwanela. Nangona kunjalo, njengoko iimfuno zevithamin C kunye nezihlandlo zokunqongophala kwevithamin C efihliweyo kulindeleke ukuba kujongelwe phantsi namhlanje, kufanelekile ukuthatha iidosi eziphezulu zevithamin C kunokuba kucetyiswa ngokusemthethweni.
Fumana ivithamin C ngokutya kwakho
Ngokufanelekileyo, zama ukufumana ivithamin C eninzi kangangoko kunokwenzeka kwiziqhamo nemifuno, njengoko ngokwemvelo ezi zikwanezinye izinto ezininzi ezibalulekileyo. Jonga iitheyibhile ezingentla ngokutya okucebileyo kwi-vitamin C. Kwiziqhamo kunye nemifuno, i-vitamin C ifumaneka ngokudibanisa kwendalo kunye nazo zonke izithako - oku kuvumela umzimba ukuba usebenzise i-vitamin C ngokufanelekileyo.
Nangona kunjalo, oogqirha be-orthomolecular babhala ukuba imfuno ye-vitamin C abayincomayo ayinakufezekiswa ngokutya namhlanje. Kwaye ngokwenene: Ukuba ujonga iiresiphi ekupheleni kwesi sicatshulwa, zonke eziqulethe ukutya okucebileyo kwi-vitamin C, uya kuqonda ngokukhawuleza ukuba awukwazi ukuthatha ngaphezu kwe-300 ukuya kwi-400 mg ye-vitamin C ngosuku. Izixa eziphezulu ke ngoko kufuneka zibonelelwe ngezongezo zokutya.
Vitamin C kunyango kunye nokuthintela izifo
Ekubeni i-vitamin C iqinisa amajoni omzimba kwaye ine-antioxidant effect, inokudlala indima kunyango kunye nokuthintela izifo ezininzi. Ngokutsho koogqirha be-orthomolecular, zonke izifo ezibandakanya iinkqubo ezivuthayo emzimbeni zinokuphetshwa okanye ubuncinane ziphenjelelwe kakuhle ngoncedo lwe-vitamin C.
Ezi ziquka i-allergies, izifo zentliziyo, izifo zesisu, izifo ze-autoimmune, i-hepatitis, izifo ze-rheumatic, kunye nezinye ezininzi.
Izifo zentliziyo ezibangelwa kukungabikho kwe-vitamin C
Izifo zentliziyo ziphakathi kwezona zizathu zixhaphakileyo zokufa eJamani. Imithambo emincinci, ebangelwa ngamadiphozithi kwiinqanawa (i-arteriosclerosis), ihlala inoxanduva loku. Ukuba umthambo wegazi uvalwe ngokupheleleyo, ukuhlaselwa yintliziyo, ukubetha okanye ukuhlaselwa kwe-organ infarction kwenzeka.
Sele isaziwa ukuba ivithamin C ikhusela intliziyo. Ngokomzekelo, abaphandi baseDanish bafumanisa ukuba abo batya iziqhamo kunye nemifuno eninzi kunye namazinga aphezulu e-vitamin C egazini labo babenomngcipheko ophantsi we-15% wesifo senhliziyo xa kuthelekiswa nabo batya iziqhamo kunye nemifuno encinci batye imifuno.
Kodwa ngaba ukunqongophala kwevithamin C kunokuba ngunobangela wesifo sentliziyo? Ngenxa yokuba kunye nokusilela kwe-vitamin C efihliweyo, ukuveliswa kwe-collagen kuphazamisekile, okwenza buthathaka iinqanawa. Endaweni yecollagen, umzimba ngoku uvelisa i<em>cholesterol, esetyenziselwa ukulungisa iindawo ezibuthathaka kwimithambo yegazi. Okukhona i<em>cholesterol iqokelelana kwimithambo, kokukhona iba mxinwa imithambo. Ukongezelela, uxinzelelo lwegazi luyenyuka ngenxa yokuba imithambo yegazi ayisekho mpuluswa.
Ukutyhubela iminyaka, kuye kuvele iimpawu ezinxulunyaniswa ikakhulu nokwaluphala, njenge<em>cholesterol ephezulu, uxinzelelo lwegazi, intliziyo ebuthathaka, njalo njalo. Enyanisweni, inokuba kukunqongophala kwevithamin C efihlakeleyo.
Mhlawumbi akusiyo intswelo yevithamin C yodwa ekhokelela kuphuhliso lwezifo zentliziyo, kodwa indibaniselwano yezinto ezininzi. Nangona kunjalo, akulimazi ukuqinisekisa ukuba une-vitamin C eyaneleyo yokutya ukuze unciphise umngcipheko wesifo senhliziyo.
I-Vitamin C inceda kwiintsholongwane
Ukongezelela, eyona mpembelelo eyaziwayo ye-vitamin C kukuba ikhusela kwiintsholongwane. Umzekelo, uphononongo lubonisa ukuba ubungakanani be-500 mg okanye ngaphezulu yevithamin C ngosuku inceda ukuthintela izifo ezibangelwa zintsholongwane ezinjengomkhuhlane kunye nomkhuhlane. Ezi zixa kufuneka kwakhona zikwazi ukunciphisa ikhosi yezi zifo.
Izongezelelo ze-vitamin C zendalo ezifana ne-acerola powder, kunye nokutya okunokulinganisela, kunokukunceda ufumane i-500 mg ye-vitamin C ngosuku. Ngenxa yokuba i-1 g ye-acerola powder sele iqulethe i-134 mg ye-vitamin C.
I-Vitamin C inciphisa ukunganyamezeli kwe-histamine kunye ne-allergies
I-Vitamin C inokunciphisa iimpawu zokunganyamezeli kwe-histamine kuba iyafuneka ukuze i-enzyme ebizwa ngokuba yi-diamine oxidase isebenze. Le enzyme inoxanduva lokuphula i-histamine emzimbeni. Kuba abantu abanengxaki yokunganyamezeli i-histamine abanako ukwaphula i-histamine ngokwaneleyo. Bona, ke ngoko, basabela ekutyeni okuqulethe i-histamine kunye nokunganyamezeli. Nangona kunjalo, i-vitamin C iphucula ukuchithwa kwe-histamine nge-diamine oxidase.
I-Histamine ikwadlala indima kwi-allergies: Kwimeko yokwaliwa, umzimba ukhupha izixa eziphezulu ze-histamine kunesiqhelo. Oku kukhokelela kwiimpawu eziqhelekileyo ezinje ngempumlo ebalekayo, ukurhawuzelelwa, kunye nokucaphuka kwenwebu ye-mucous.
Abaphandi kwiYunivesithi yase-Erlangen bafumanisa ukuba i-7.5 g ye-ascorbic acid elawulwa nge-intravenously yanciphisa amanqanaba aphezulu e-histamine malunga neepesenti ze-30. Nangona kunjalo, umbuzo wokuba i-vitamin C kufuneka ibonelelwe njani ngcono ukuze kuncitshiswe amanqanaba e-histamine kubantu abanengxaki yokwaliwa kunye nabantu abanokunyamezela i-histamine kwixesha elide awukacaciswa. Ngenxa yokuba akwaziwa ukuba inqanaba le-histamine liphakama kangakanani kwakhona emva kokufakwa.
Ukuthatha ivithamin C ngomlomo enokuthi isasazwe imini yonke inokuba sesona sisombululo silungileyo sokwehlisa amanqanaba e-histamine kwixesha elide.
I-Vitamin C ikhusela i-gout
Uphononongo olumalunga nama-47,000 abathathi-nxaxheba abangamadoda lufumene ukuba ukuthathwa kwe-vitamin C yonke imihla ukuya kuthi ga kwi-1500 mg kunciphise umngcipheko wokuhlaselwa yi-gout ngama-45%. Nangona kunjalo, amanani angaphantsi kwe-500 mg abonisa ukuba akukho siphumo. Akwenzanga mahluko ukuba ngaba abathathi-nxaxheba bathatha i-vitamin C kuphela ngokutya kwabo okanye ngoncedo lwezongezo zokutya.
Abaphandi bagqibe kwelokuba ukufumana ivithamin C ngokutya kunye nezongezelelo kunokunceda ukukhusela igawuthi. Nangona kunjalo, iziphumo azivumeli naziphi na izigqibo ukuba zenziwe malunga nomngcipheko we-gout kubasetyhini kunye nakubantu asebenayo i-gout.
IGout sisifo samathambo apho iikristale zeuric acid zenza. Ezi kristale zikhokelela kwiidiphozithi ezibuhlungu kumalungu. Ivithamin C yonyusa ukukhutshwa kweuric acid kwaye ngaloo ndlela inciphisa umxholo we-uric acid egazini kunye nokwakheka kweekristale.
I-Vitamin C ikhusela kwi-cataracts
I-Cataract sisifo samehlo apho umbono womntu ochaphazelekayo uba yifu ngenxa yeenkqubo ze-oxidation kwiso. Uphononongo lubonise ukuba i-vitamin C ikhusela kwi-cataract. Nangona kunjalo, oku kusebenza kuphela ukuba i-vitamin C ifakwe ngeziqhamo kunye nemifuno. Izongezo zokutya, kwelinye icala, azizange zibe nempembelelo.
Oku kubonisa ukuba enye into inokuba noxanduva lokukhusela kunye ne-vitamin C.
Vitamin C overdose
Ukuba loo mithamo iphezulu yevithamin C njengoko ichazwe kwimihlathi engaphambili isetyenzisiwe, ngokuzenzekelayo umbuzo uphakama wokuba ingaba ivithamin C ininzi kakhulu kusini na. phantse akunakwenzeka.
Ukuba umzimba ufumana i-ascorbic acid eninzi ngexesha elinye, oku kunokukhokelela kwiingxaki zesisu ezifana nesifo sohudo. Leliphi ithamo amathumbu asabela ngalo ngovakalelo liyahluka kumntu nomntu. Njengesiqhelo, kufuneka umamele umzimba wakho. IVithamin C evela kwiziqhamo kunye nemifuno inganyamezeleka ngcono, kodwa oku kuthetha ukuba iidosi eziphezulu azinakufunxa.
Eyona nto, ukuthatha amanani aphezulu e-ascorbic acid - nokuba ngomlomo okanye nge-intravenously - ithathwa njengekhuselekile. Ukuba uthelekisa iimpawu zezinye izifo okanye imiphumo emibi yamanye amayeza kunye nomngcipheko wokufumana urhudo okwethutyana, isigqibo silula kwabanye abantu.
