Indlela ukuthatha ebandayo Vitamin C: idosi kucetyiswa

Ngaba ivithamin C for njengomkhuhlane? Ingqele i sisifo esosulelayo ixhaphakileyo kwihlabathi phecana eliphezulu wokuphefumla, nto leyo ebangelwa iqela elikhulu iintsholongwane. Ezosulela kakhulu ngenxa amachaphaza, adala ukugqobhoza kungena kwingqula, kwisisu ngeempumlo, pharynx, apho ukwanda ngamandla, enze ukufa kweeseli. Okunxuseneyo ukuba igazi eyabelwe ubuthi bandiqumbise zinetyhefu, nto leyo sikhatshwa ifiva, eyethisa edibeneyo, intloko ebuhlungu kunye umkhuhlane jikelele. Ngokwesiqhelo kubanda okukwazi yabantu kuchaphazela-avareji amaxesha 1-2 ngonyaka ngamnye, ibe buthathaka ukukhusela umzimba - ukususela amaxesha-3 ukuya ku-4.

Indima iivithamini nexesha elongezelelweyo kwisithuba njengomkhuhlane

Iivithamini kwi ixesha njengomkhuhlane ezi njengesakhi esibalulekileyo senkqubo yonikezelo lempatho ngenxa yokuba:

• ilifa iipropati immunomodulating, nokukhawulezisa inkqubo yemveliso omzimba kunye ndilutshabalalise kwamagciwane catarrhal;
• musa ukuvumela ukungena iintsholongwane kwiiseli epithelial;
• iintsholongwane ababandakanyekayo ekubuyiselweni kwiiseli isifo eyonakeleyo nesiqephu sokuphefumla.

Vitamin C abagulayo ingqele eqhelekileyo?

I luncedo kakhulu ukuba njengomkhuhlane ivithamin C, ekhuthaza ukuba Yindibanisela interferon, athi abenoxanduva nezifo antiviral. Ngelo xesha lithile kwakucingwa ukuba unako ukuyiphilisa ingqele eqhelekileyo. Yinyaniso le? Intsomi, inzondo kweminyaka engama-70 kwaye ukhuthaze abazali ukuba ondle abantwana "askorbinku" phantse endaweni yeelekese (ngamanye amagama, umkhuhlane Vitamin C isetyenziswa yonke), iye achithwa kudala. Iziphumo zabonisa ukuba ngeedosi eziphakamileyo, ascorbic acid uyakwazi ukunqumlela ixesha yokugula yi kuphela isiqingatha ngemini. izigulane okt ziphathwa ivithamin C ngexesha kubanda, abagulayo nje abo benza ngaphandle kwakhe. Ngoko ke ngenkankulu isixhobo lidlala indima ebalulekileyo ngokuphilisa abagulayo. arhente kakhulu ukulwa iintsholongwane yayintsholongwane eyosulela iinzululwazi yaseMelika zinc liye waqaphela, ukusetyenziswa apho idosi ngcono asisifutshane ixesha kwakhona phantse 2 amaxesha.

Okanye kunceda kwakhona ngokukhawuleza?

Kunjalo, isiphetho kwezinye kangangokuba kunxamnye ubulumko eqhelekileyo, loo nto ibonisa ukuba ivithamin C njengomkhuhlane ezingenamsebenzi.
Ascorbic acid kunceda iiseli amajoni omzimba ukuba asebenze umsebenzi usulelo kwaye antioxidant enamandla olufunekayo kule khosi yesi sifo, kuba lula inkqubo impiliso. Kwakhona, njengoko antioxidant emzimbeni isebenza vitamin E. Ukuba umsebenzi ascorbic acid kukuba ukulwa radicals simahla kulwelo Embi, le vitamin E "ukuzingela" kubo kwinqanaba esiseleni. Imfuneko yemihla ngemihla lwesi sakhi, equlethwe inyama, isibindi, amagqabi lettuce, amandongomane, yi-10 mg.

Okune vitamin C

Inkolelo kwi ezingummangaliso ivithamin C njengoko iyeza ukukhohlela langoku ngamandla phakathi kwabazali, ngamnye kubo nexesha elongezelelweyo kwisithuba esi sifo uzama ukugcwalisa lemon isondlo somntwana kunye orange - iimveliso eziqulathe kwayo acid ukubunjwa ascorbic. Le nto ayikho licandelo kuphela iziqhamo citrus, kodwa imifuno (melon, iipepile intsimbi, iitumato, yeepesika), iziqhamo (apile, iiapilkosi, yeepesika), amaqunube (istrawberry, blackcurrant). Kwimveliso yezilwanyana zizityebi izintso arhente yingenelo wesibindi. Vitamin C ikhona imifuno: Euphrasia, ilusini, galo, yarrow, parsley, amagqabi raspberry, zetyeleba, inxina, burdock ingcambu, fennel.

Abantu abaninzi ngempazamo abakholelwa ukuba ivithamin C kufanele ukuba kukwazeke ukusebenzisa ebusika, phakathi njengomkhuhlane lonyaka. Le nto ilungile, ekubeni off-lonyaka ukwasebenzisa elibuthathaka kwaye emzimbeni xa unyanzeliso. Break kungenziwa isonka sayo ehlotyeni, ukutyeba kwayo ngobunono, iziqhamo kunye nemifuno.

Xa kufuneka uthathe ivithamin C?

Kufuneka wazi ukuba vitamin C lunciphisa ubungozi njengomkhuhlane ngama-50%. Imfuno rhoqo kuvela of ascorbic acid xa kuthelekiswa namanye iivithamini. Oku kubangelwa yinto yokuba kubonakaliswa njengomkhuhlane i element kudala imeko-bume asidi kugula ngezifo. Kuthintelo idosi ekucetyiswa ka 15-20 mg. Ilayisha ithamo ivithamin C engqeleni - 1000-1500 mg ngosuku. Ukusetyenziswa kakhulu ngempumelelo lelona xesha lokuqala sifo luphawulwa oluthile, ukuxinana ngeempumlo, umqala obuhlungu.

neemfuno eyandileyo ivithamin C umbuzo:

• ngethuba lokukhulelwa lokwaphusa;
• ukwanda umsebenzi ngokomzimba;
• inkqubo lokubuyisela emva kokugula kakhulu;
• Ubuthi umzimba;
• kukho umngcipheko zizifo ezosulelayo.

Iziphumo zokunqongophala ascorbic acid emzimbeni

Yintoni esongela ukuhluleka ascorbic acid? Ngomhla vitamin C ukuhluleka kwindawo yokuqala ebonisa nesikhumba somntu, nto leyo phambi kwamehlo ethu aqala ukuba akhule kunye owalupheleyo. Kwakhona, ukungabikho ascorbic acid nga imiselwe ixesha elide impiliso imivumbo, imikrwelo kunye nezinye umonakalo. Ukuswela ascorbic acid lubonise:

• nobuhlungu bomzimba,
• ubuthathaka jikelele,
• silale,
• ukunganaki
• iintsini ukopha,
• mood udandathekile,
• hemorrhages punctate kwi follicle iinwele (ubukhulu becala imilenze)
• mazinyo,
• Intlungu entliziyweni,
• hypotension (ineqondo eliphantsi okanye uxinzelelo lwegazi),
• ukuphazamiseka imisebenzi isisu.

Idosi yemihla ngemihla

Yintoni ithamo ivithamin C njengomkhuhlane kucingwa engenabungozi na umzimba? Imfuneko ngemihla ascorbic acid isiqingatha eyindoda zabemi 64-108 mg kwabasetyhini oko 55-79 mg. Kwimiqondiso yokuqala abandayo de idosi elicetyiswayo yi-1200 mg ivithamini ngosuku. Kodwa kubalulekile ukukhumbula ukuba ukuxhatshazwa kweziyobisi ekutyeni eqhelekileyo kungakhokelela libanda, ebonakalaliswe isicaphucaphu, ukugabha, urhudo, intloko ebuhlungu, efuna excitability ngokugqithiseleyo. Kwezinye iimeko, ukuze eve ubunzima wezintso kwaye pancreas. Kwakhona ngokugqithiseleyo vitamin C embi kubonakala phezu lwawo izinyo kunye isifo esiswini. Ngoko ke, ukuze siphephe iingxaki kunokwenzeka kucetyiswa ukuba ndisele, ekukhethwa kumbhobho.

Mzimba nxamnye njengomkhuhlane

Yintoni iivithamini abanomkhuhlane ngokwenene enokunceda? Le vitamin B1. Ertyisi, isipinatshi, kunye nesonka esibizwa - iimveliso eziqulathe into esebenzayo lokuzivuselela epithelium kunye umgudu luvo.

Vitamin B6 (ngamanye amagama - pyridoxine) ibuyisela kwalapho kwi ingaphakathi phecana yokuphefumla, nto leyo echaphazela ngqo izinga ngokubonakala iimpawu zesifo (ukukhohlela, umqala obuhlungu ezingemnandi). Kukho inyama kunye nekhaphetshu. I nsuku kudla ukusuka 1,5 ukuya 2 mg.

Vitamin PP (ngenye indlela - nicotinic acid) kunempembelelo kancinane antiviral, sebenzisa kwegazi, regenerates impahla. Ndikho amakhowa, inyama, ndibutyabeke ngomswane (kidney, isibindi), rye isonka. norm Daily - 25 mg.

IVitamin A (retinol) - into ebalulekileyo sokuphuculwa iiseli ezonakeleyo kubanda. Imfuneko ngemihla - 1.7 mg. Abafumanekayo yenkomo kunye yehagu wesibindi, ibhotolo, amaqanda, obomvu nomnyama caviar.

iivithamini Essential ukuba nokuthintela njengomkhuhlane, kwakunye asidi luncedo zomgquba iqanjwa zonke iziqhamo kunye nemifuno.