Vithamine C, eo hape e tsejoang e le ascorbic acid, ke setho sa lelapa le nang le mafura a livithamine. E hlokahalang bakeng sa khōlo e tloaelehileng le tlhokomelo ea likarolo tse ngata tsa 'mele oa hau, ho akarelletsa le collagen, e hlokahalang bakeng sa lisele tse phelisang hantle le pholiso ea leqeba.
Vithamine C e boetse e thusa masapo le meno a hao hore a lule a le matla. Ho boetse ho hlokahala ho etsa li-neurotransmitter tse itseng le bakeng sa protheine metabolism.
Sesole sa hau sa 'mele se itšetlehile ka vithamine C bakeng sa mosebetsi o phetseng hantle. Ho feta moo ho na le bonase bakeng sa limela . Ho ja lijo tse nang le vithamine C tse ngata ho tla thusa 'mele oa hau hore o amohele tšepe e eketsehileng ho tloha lihlahisoa tsa semela tse kang spinach, linate le peo.
Likolo tsa National Academy of Sciences, Engineering, le Medicine, Health le Medicine Division li ikemiselitse hore li-vitamin C. li fumane lijo tsa letsatsi le leng le le leng. Haeba u na le mathata a bongaka, u lokela ho bua le mofani oa hao oa tlhokomelo ea bophelo mabapi le litlhoko tsa hao tsa vithamine C.
Banna
Lilemo tse 1 ho isa ho tse tharo: limiligrama tse 15 ka letsatsi
Lilemo tse 4 ho isa ho tse 8: limiligrama tse 25 ka letsatsi
Lilemo tse 9 ho isa ho tse 13: limiligrama tse 45 ka letsatsi
Lilemo tse 14 ho isa ho tse 18: limiligrama tse 75 ka letsatsi
19+ lilemo: limiligrama tse 90 ka letsatsi
Basali
Lilemo tse 1 ho isa ho tse tharo: limiligrama tse 15 ka letsatsi
Lilemo tse 4 ho isa ho tse 8: limiligrama tse 25 ka letsatsi
Lilemo tse 9 ho isa ho tse 13: limiligrama tse 45 ka letsatsi
Lilemo tse 14 ho isa ho tse 18: limiligrama tse 65 ka letsatsi
19+ lilemo: 75 milligrams ka letsatsi
Vithamine C e fumanoa ka tlhaho litholoana le meroho , haholo-holo litholoana tsa citrus, fragole, pelepele, tamati, broccoli le litapole. Batho ba sa jeng litholoana le meroho e lekaneng ba kotsing ea ho ba le bofokoli.
Vithamine C Ho haella
Ho haelloa ke vithamine ea nako e telele ho ka fella ka ho kula, lefu le tebileng le nang le mali, phofo ea letlalo le maling a gingivitis (boloetse ba maqhubu).
Ha ho tloaelehile, empa ho ka etsahala ho batho ba haelloang ke phepo e nepahetseng kapa lino tse tahang.
Batho ba sa fumaneng vithamine C e meng le e 'ngoe letsatsi le leng le le leng (hoo e ka bang limiligrama tse 75 ho isa ho tse 90) ba ka hlaheloa ke mathata leha e le afe a bophelo:
- mali a tsoang mali
- ho senya habonolo
- pholiso ea maqeba a liehang
- nosebleeds
- mokhathala
- e fokolise tsamaiso ea 'mele ea ho itšireletsa mafung
- letlalo le omileng le le thata
- moriri o omeletseng o nang le liphello tse arohaneng
Ho tloaelehile ho ja lijo tse entsoeng ka mokhoa o matla haholo o nang le litholoana le meroho e sa lekaneng ho ka fella ka ho haella ha vithamine C. Kaha vithamine ea C e na le metsi, 'mele oa hau ha o e boloke hantle, kahoo e lokela ho tsosolosoa letsatsi le leng le le leng.
Sekoti se ka 'na sa hloka ho phekoloa ka tekanyo e phahameng ea lisebelisoa, empa ho haelloa ke matla ka ho fetisisa ho ka lokisoa ka ho eketseha ho sebelisoa ha litholoana le meroho e nang le vithamine e ngata, haholo-holo litholoana tsa citrus, fragole, litapole, broccoli, tamati le pepper.
Vithamine C e fokotseha ha litholoana le meroho e ncha li pepesitsoe moeeng kapa mocheso, ka lebaka leo litholoana le meroho e mecha / e tala e nang le vithamine ea C ho feta tse phehiloeng kapa tse entsoeng ka makotikoting.
Vithamine C e tlatsetsa
Vithamine C ke antioxidant, 'me e' nile ea buelloa e le tlatsetso bakeng sa ho imoloha ha serame le feberu le joaloka phekolo e meng bakeng sa mefuta e meng ea kankere.
Leha ho le joalo, lipatlisiso ha lia fana ka bopaki bo lekaneng bakeng sa lipolelo tsena. Le hoja liphuputso tse ling li bontšitse hore batho ba nang le mefuta e meng ea kankere ba na le vithamine ea C e fokolang ho feta batho bohle, ha ho na bopaki ba hore ho noa vithamine C ho fokotsa kotsi ea kankere.
Mohlomong u ka tlōla foromo ea tlatsetso - u molemo ho feta ho ja litholoana le meroho e mengata - li na le vithamine C e ngata, 'me li na le lik'hemik'hale tse ling tse molemo tseo u ke keng ua li fumana ka mokhoa o tloaelehileng oa phepo.
Empa, haeba u hlile u nahana hore o hloka li-supplement, qoba ho sebelisa vitamin C. ho nka mefuta e mengata ea vithamine ea tlatsetso e ka tlisoang ke letšollo kapa litulo tse hlephileng.
Setsi sa Meriana se thehile li-milligram tsa 1 800 ho ea ho 2 000 ka letsatsi e le mokhoa o phahameng oa ho noa habonolo.
Lisebelisoa:
MedlinePlus.com. "Scurvy." E fihliloe ka la 19 March, 2016. https://www.nlm.nih.gov/medlineplus/ency/article/000355.htm.
National Academy of Sciences, Engineering le Medicine, Health le Medicine Division. "Dietary Reference Intakes Tables le Tlhahlobo." E fihliloe ka la 19 March, 2016. http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
Mekhatlo ea Sechaba ea Bophelo, Ofisi ea Lijo tsa Lijo. "Lethathamo la Li-Vitamin C la Basebetsi ba Bophelo." E fihlile ka la 19 March, 2016. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/.