Emma Miller
Ukuthatha ngaphansi kuka-1000 mg wezithako zevithamini C ngosuku cishe ngeke kudale umonakalo. I-Vitamin C, i-ascorbic acid, isiza umzimba ukumunca okusansimbi futhi kubalulekile ukuyifaka ekudleni kwakho. Ukungabi nayo kungaba nomthelela omubi empilweni yakho, kodwa ukuthatha izithasiselo eziningi kungaholela ekuhlanzeni nasekuqwaleni. Ngakho-ke kufanele uthathe malini futhi wazi kanjani ukuthi uphuze ngokweqile kuvithamini?
Nakuba i-vitamin C eningi yokudla ingenakwenzeka ukuba ibe yingozi, imithamo ephezulu yezithako ze-vitamin C ingabangela izinkinga. Ngokusho kweMayo Clinic, kunezimpawu eziyisikhombisa ezibalulekile okufanele zibhekwe. Lokhu kuhlanganisa ubuhlungu bekhanda, ukuqwasha, isilungulela, isifo sohudo, isicanucanu, ukuhlanza, namajaqamba esiswini.
I-NHS yengeza ngokuthi i-flatulence ingaba uphawu lokuthi uthathe kakhulu. Ukuthatha ngaphansi kuka-1000 mg wezithako zevithamini C ngosuku cishe ngeke kudale umonakalo. Ngaphezu kwalokho, lezi zimpawu kufanele zinyamalale ngokushesha lapho uyeka ukuthatha izithako ze-vitamin C.
Ngokusho kweMayo Clinic, kubantu abaningi, iwolintshi noma inkomishi yama-strawberries, upelepele obomvu ochotshoziwe, noma i-broccoli inikeza uvithamini C owanele usuku lonke. Abantu abadala abaphakathi kweminyaka eyi-19 nengama-64 badinga u-40 mg kavithamini C ngosuku, ngakho-ke kufanele uthole wonke uvithamini C omdingayo ekudleni kwakho kwansuku zonke.
Umzimba wakho awukhiqizi noma awugcini uVithamini C, ngakho-ke kubalulekile ukufaka uVithamini C ekudleni kwakho. Ngempela, ivithamini isiza ukuvikela amangqamuzana futhi iwagcine enempilo futhi isiza umzimba wakho ukuphulukisa noma yimaphi amanxeba.
Ukuntuleka kwevithamini C kungaholela ku-scurvy. Nokho, i-scurvy ayivamile ngoba abantu abaningi bathola uvithamini C owanele ekudleni kwabo futhi ngokuvamile kulula ukuyelapha. Abantu abaningi abelashelwa ukhwekhwe bazizwa bengcono phakathi namahora angu-48 futhi sebeluleme ngokugcwele emasontweni amabili.
“Ngisho nabantu abangakudli ukudla okunempilo kakhulu ngokuvamile ngokuvamile ababhekwa njengabasengozini yokuba ne-scurvy,” kusho iNational Health Service.
Ucwaningo lubonisa ukuthi ukudla i-vitamin C eyengeziwe kungakhuphula amazinga e-antioxidant egazini ngamaphesenti angama-30. Lokhu kusiza izivikeli zemvelo zomzimba ukulwa nokuvuvukala.
I-Vitamin C iyi-antioxidant enamandla engakhuphula amazinga e-antioxidant egazini futhi isize ekwelapheni ukuntula okusansimbi. Amavithamini ayizakhi ezidingwa umzimba wakho ukuze usebenze kahle futhi uhlale unempilo.
Iningi lazo kufanele uthole ngokudla okunomsoco, kodwa abanye abantu bangase bathathe izithasiselo ukuze baqinisekise ukuthi bathola okwanele.
I-Vitamin C yaziwa ngokuthi yivithamini yokuzivikela komzimba ngoba iqala ukusebenza lapho umzimba wakho ugula. Phakathi nezinyanga zasebusika, kuvame ukuvama ukuphuza izithasiselo njengoba abantu bezama ukungabambi amakhaza asebusika.
