Vitamini C: zabwino kwa thupi. Vuto la vitamini C tsiku ndi tsiku, zizindikiro za kusowa ndi kupitirira

Kwa moyo wathunthu wa thupi laumunthu, chifukwa chokhala ndi maselo a maselo amtundu wa ziwalo zonse, kupezeka kwa mavitamini ena, macro-ndi microelements n'kofunikira. M'nkhaniyi, tidzakambirana mwatsatanetsatane za zovuta zambiri zosungiramo zamagetsi zomwe zimakhala zovuta kwambiri. Ndi vitamini C, kapena, monga amatchedwanso, ascorbic asidi, mophweka ascorbic. Malinga ndi mtundu wa IUPAC, dzina limakhala ngati gamma-lactone 2,3-dehydro-L-gulonic acid.

Zambiri zadzidzidzi

Chakumapeto kwa zaka makumi atatu zapitazi, zaka zam'mbuyomo makumi atatu zapitazo, akatswiri ochita zamagetsi atulukira vitamini C monga chinthu chomwe chimakhudza thupi kuti likhale lothandizira. Izi zimaphatikizapo kuphatikiza kwa okosijeni, maatomu a haidrojeni ndi carbon, asidi omwe alibe kapena kusowa kwawo kumayambitsa kuphwanya m'thupi la michere yomwe ikukhudzidwa kuti zitsimikizidwe kuti ziwalo zonse zimagwira ntchito. Zotsatira zake, mitundu yosiyanasiyana ya matenda osiyanasiyana imayamba. Makamaka, scurvy, kapena scurvy.

Schelling

Ichi ndi matenda owopsya omwe apha miyoyo ya mamiliyoni ambiri ogwira panyanjapo omwe adayendayenda padziko lonse lapansi. Zimapezeka pamene, chifukwa cha kuchepa kwa vitamini C, thupi limasiya kubala collagen. Chotsatira chake, kuwonongeka kwa minofu yogwirizana kumapezeka. Mawonetseredwe owonekera amagazi a m'magazi, kutupa kwa magazi, kupweteka kwa magazi, kupweteka kwa miyendo, kupweteka kwa dzino, ndi zina. Izi ndizowonetseratu zochitika za kusowa kochepa kapena kusowa kwathunthu kwa asidi ascorbic. Panthawi yamakono, nthawi ina adadodometsa gulu lonse la apanyanja omwe ali paulendo wautali, osatha.

Hypovitaminosis

Hypovitaminosis ndi kudya kosafunikira kwa mavitamini m'thupi. Osati kwathunthu kwathunthu, kutanthauza kusamvana. Mwachitsanzo, vitamini C imafuna kupezeka kwa vitamini R. Pokhapokha pamakhala maselo. Zomwe zili zoyenerera ndi chiŵerengero cha zinthu izi monga 2: 1, pomwe mbali ziwirizo ndi vitamini C, ndipo gawo limodzi ndi vitamini R. Kukulitsa hypovitaminosis m'magulu awiri:

1. Kusadya okwanira mavitamini m'thupi chifukwa cha chakudya chawo chochepa.

2. Matenda osapangidwanso ndi thupi chifukwa cha kuphwanya ma microelements kapena matenda.

Pachiyambi choyamba, kusowa kwa vitamini C kumawonetsetsa kuti mnofu umasokonekera, misomali yowopsya, khungu lotupa komanso khungu. M'tsogolomu, kutopa mofulumira kumakula, kufooketsa matenda, matenda ozizira. Kenaka tsatirani ndondomeko ya dystrophic mu minofu ndi mafupa a machitidwe ndi ziwalo zina.

Poyamba, zikuwoneka kuti vuto la tsitsi ndi kusowa kwa vitamini C ndi kovuta kugwirizanitsana. Kwenikweni, ubale pakati pawo ndi wowongoka ndipo umawoneka monga chonchi. Mababu a tsitsi amadyetsedwa kuchokera ku mitsempha yaing'ono kwambiri ya magazi - capillaries. Ndi zofooka zawo zosakanikirana ndi kuchuluka kwa mamasukidwe a mitsempha ya magazi, zinthu zothandiza sizifika pamzu wa tsitsi. Chotsatira chake, timawona mphete zosasangalatsa, zosavuta komanso zosaoneka bwino. Kupaka mafuta onunkhira ndi kutsuka mutu wako ndi shamposi yosangalatsidwa sikumapereka chithunzithunzi chofuna.

Kukwanira kokwanira kwa ascorbic acid kumathamangitsa kwambiri kagayidwe kameneka. Mwazi umakhala wochuluka kwambiri, ziwiya zimalimbikitsa ndipo zopindulitsa zomwe zimachitika zimalowa mu follicles la tsitsi. Tsitsi limayankha molingana. Mofananamo, ziwalo ndi ziwalo zimayankha mavitamini C: mafupa, minofu, mitsempha, chiwindi, impso, ubongo, ndi zina.

Ubwino wa ascorbic

Mavitamini amagwira ntchito m'zinthu zonse zamagetsi m'thupi lathu. Zomwe zimathandiza vitamini C kwa thupi lathu, ndiye kuti simungayankhe m'mawu ochepa. Iye amagwira ntchito mwakhama njira zothandizira okosijeni. Udindo wake pakuonetsetsa kuti kusintha kwa mapuloteni, mafuta, chakudya ndi zofunika.

Kuchuluka kwa asidi ascorbic kumapangitsa kuti thupi likhale lopangidwa, chifukwa limapangitsa kupatuka ndi kuyamwa kwa chitsulo.

Ascorbic ndi kofunika kuti kaphatikizidwe ndi kufanana kwa collagen mapuloteni. Collagen imapanga maselo othandizira mafupa, ubongo, epithelium, mitsempha ya mitsempha ndi magulu osagwirizana. Kuperewera kwa vitamini kumakhudza kupunduka kwa mafupa, kupunduka kwa capillaries ndi ziwiya, kuchiritsidwa kwa zilonda zam'mimba ndi ziphuphu, kupanga maimfa.

Pamene amamwa tizilombo toyambitsa matenda kuchokera kumlengalenga ndi chakudya, amachititsa mapangidwe m'magazi omwe amachitcha kuti amawomboledwa, omwe mwa kuchuluka kwa ndalama amachititsa kupanga mapangidwe a khansa. Njirayi imatsutsana ndi antioxidants, ndiko kuti, zinthu zomwe zimalepheretsa njira zowononga zowonongeka. Ndi vitamini C yomwe imathandiza kwambiri kuteteza thanzi lathu ndi khansa.

Kugwiritsa ntchito kwake kumafikira kumalo a mahomoni, makamaka, izi zikutanthauza adrenaline. Mahomoni, omwe amawoneka ngati amphongo, ndi ofunika kwa amayi, ana, ndi okalamba. Kuwonjezera pa kuchuluka kwa adrenaline - ndipo tidziwa kale kufooka kwa magazi, kuthamanga kwa magazi, zotsatira zake - kuchepa kwa mphamvu, kukhumudwa, kupsinjika maganizo, kukanika kutsutsana ndi zochitika kunja, matenda, matenda.

Chifukwa chosowa vitamini C, thupi limathamanga mofulumira kwambiri. Ndikofunika kufufuza nthawi zonse kuti chakudya cha tsiku ndi tsiku chimakhala ndi masamba ndi zipatso zatsopano. Ponena za chinthu monga vitamini C, ndiye kuti sangathe kuopa izi. Chifukwa chiyani? Chifukwa ascorbic asidi amawonongeka mosavuta. Komabe, pamene mutenga mlingo waukulu, makamaka mankhwala othandizira, kutsekula m'mimba, kuwonjezeka kwa kuyamwa, impso, impso za khungu zingawonekere.

Zotsatira za ascorbic asidi

Mavitamini ambiri amapangidwa ndi thupi laumwini. Mwatsoka, izi sizikukhudzana ndi ascorbic asidi. Tiyenera kulandira kuchokera kuzinthu zopatsa chakudya. Vitamini C opereka zakudya zabwino kwambiri ndiwo ndiwo zamasamba ndi zipatso za zipatso. Mu pepala la citrus pali vitamini P (rutin), yomwe, monga tafotokozera pamwambapa, ndi kofunika kuti tifunikire kupanga ascorbic acid. Choncho, kuwonjezera mandimu mu tiyi, peel sikuti kudula.

M'dziko lathu, Tsar Peter I adalongosola mwambo wina, pakati pa zina, kugula mandimu ambiri pa sitimayo paulendo, popeza kale anali atadziwa kuti masiku ano anthu omwe amamwa zakumwa ndi mandimu atsopano tsiku ndi tsiku sagwiritsidwa ntchito.

Zambiri, vitamini C amapezeka mu zipatso za galu ananyamuka, nyanja buckthorn ndi wakuda currant. Ndipo m'chiuno mwouma, mavitamini ambiri amakhala oposa katatu kuposa zipatso zake. Chogulitsa ichi ndi cholembera cholembera cha zokhudzana ndi ascorbic. Pambuyo pake ndi tsabola wofiira wofiira wa ku Bulgaria. Mavitamini ambiri ali m'dera la peduncle. Mu tsabola palinso ndondomeko - vitamini P yofanana, yomwe yopanda ascorbic asidi siidakumbidwe, molondola, imakumbidwa, koma kwambiri. Komabe vitamini C imapezeka mu kabichi, makamaka ku Brussels. Ndili wolemera mu saladi - sipinachi, parsley, katsabola, adyo, zakutchire, watercress, arugula, ndi zina. M'nyengo yozizira, mavitamini C omwe amachokera ku Russia ndi sauerkraut.

Kulowetsedwa kwa singano kwakhala kwagwiritsidwa ntchito ndi Amwenye Achimerika ochokera m'magazi a magazi. Chitsanzo chawo chinatsatiridwa ndi oyendetsa sitima ku Spain. Kuti mukhale ndi vitamini zakumwa, muyenera pine singano, pine, fir kapena juniper kugona mu thermos ndikutsanulira madzi otentha kwambiri, koma osati ndi madzi otentha. Tsekani mwamphamvu ndipo mulole izo ziwombedwe kwa maola awiri kapena awiri.

Zakudya za nyama sizikhala ndi vitamini. Pang'ono kwambiri, ndi minofu ya chifuwa, chiwindi ndi ubongo.

Zifukwa za imfa ya ascorbic acid

Kusunga acorbic asidi m'zinthu ndizovuta kwambiri. Zimagwa mofulumira kwambiri. Mamolekyu ake amachita mpweya m'mlengalenga. Chotsatira chake, chigawo chatsopano chimakhazikitsidwa - dehydroascorbic asidi, yomwe sichikufanana ndi ascorbic asidi. M'malo mwake, zimatsutsana. Mu zomera, pali enzyme ascorbinase, yomwe ili ndi mlandu wa kusintha uku.

Kutentha kwachisumbu kumatayika ndipo chifukwa cha zomwe anachita ndi chitsulo - ndi mbale, ndi zida zowula (manja mipeni, nyama zopanga nyama, ophatikiza).

Mavitamini amagawanika kukhala mafuta ndi osungunuka madzi. Mavitamini a kagulu ka C ali ndi makina osungunuka ndi madzi. Izi zimaphatikizapo mavitamini a gulu B. Mbewu ndi zipatso zimataya zakudya zawo pa nthawi ya chithandizo cha kutentha. Mavitamini amapita m'madzi. Wophika amawaponyera iwo mu dzenje limodzi ndi madzi omwe zipatso zimaphika. Kusunga zinthu zothandiza, ndiwo zamasamba ndi zipatso zokhala ndi mavitamini osungunuka m'madzi a gulu C, ndizofunika kukonzekera ndi kusunga zinthu zina.

Kusunga chakudya cha ascorbic ndi nkhani yofunika kwambiri

Pogaya masamba ndi zowola - mipeni, blender, nyama chopukusira - nembanemba ya maselo omwe ascorbic asidi amapezeka akuwonongedwa. Pali kukhudzana ndi mpweya. Pachifukwa ichi, ndibwino kudula masamba, zipatso ndi zitsamba mzidutswa zazikulu. Ndi bwino kudula ndi manja anu kapena kuchoka kwathunthu.

Mu tubers za mbatata, kuchuluka kwa ascorbic asidi kumakhala pansi pa khungu. Timalakwitsa kwambiri poyang'ana mbatata ndiyeno timayiritsa m'madzi ambiri. Osati kokha kutaya kukoma kwake, palibe chilichonse chothandiza mmenemo. Kuchokera ku mbatata zotere zimangoyima ma kilo osakwanira a mafuta, koma osati konse kuti thupi lanu likhale bwino. Ubwino wa tubers ndiwoti umawotchedwa mu peel. Mwa njira, mbatata zotere sizothandiza kokha poteteza vitamini C, komanso ndi zokoma kwambiri.

Kuyanika ndi kuyesa ndi njira zabwino zowonjezera ascorbic. Kukhalitsa zipatso zokha kumafuna kwathunthu, kusunga mphamvu ya kutentha. Vitamini C imasungidwa bwino mu zipatso zouma za galu, mdima wakuda ndi nyanja ya buckthorn.

Mukasaka, mchere wonyezimira umapangika umene umapangitsa kuti mavitamini omwe amawononga asidi asamalire. Mbiri imadziwa chochititsa chidwi chokhudza kabichi woyera. M'zaka zapitazi, anthu oyenda panyanja ndi ochita kafukufuku a m'dera la Arctic anavutika kwambiri ndipo ambiri mwa anthuwa anafa chifukwa cha scurvy. Atapeza mavitamini, makamaka C, ndi kupezeka kwake mu sauerkraut, chakudya cha sitima zamtunda wautali chinayamba kukonzedwa ndi mipiringidzo yokhala ndi zovuta zachilengedwe za ascorbic. The scurvy abwerera.

Kuti asiye kugwirizana kwa ascorbic acid ndi oxygen, mankhwalawa amavala filimu ya mafuta. Mu moyo wa tsiku ndi tsiku, iyi ndi gawo lopatsa la mafuta a masamba, otsanulira mu saladi.

Mafinya a m'nyengo yaifupi yochepa ya masamba ndi mpweya wotentha amachititsa kuti ascorbate oxidase ifike, zomera zomwe zimapezeka m'mitengo komanso m'kati mwa zamchere zomwe zimawononga vitamini C. Chifukwa chaichi, kabichi imatentha kwambiri musanayang'ane, kuonetsetsa kuti siidatayika, kenako imadulidwa ndi kuthira mchere. Kabichi brine satsanulidwa. Lili ndi mavitamini. Ndi bwino kuwawa kabichi ndi kaloti, cranberries, cranberries kapena maapulo.

Zipatso zimatha kukolola m'nyengo yozizira, kusakaniza ndi shuga kapena uchi. Izi zikugwiritsidwa ntchito kwa currants wakuda, strawberries, mapiri phulusa, etc. Kupewa nkhungu mapangidwe, mitsuko yokhala ndi preforms iyenera kusungidwa mu mdima wamdima ozizira kapena firiji.

Zofunikira za tsiku ndi tsiku

Popeza thupi la munthu silinadzipangire wokha ndi acorbic acid, zimayenera kupezeka kunja. Chofunika tsiku ndi tsiku cha vitamini C si chofanana kwa anthu osiyana. Zimadalira zaka, umoyo wathanzi, moyo, zizoloŵezi ndi zambiri. Ngakhale nthawi ya chaka ndi nkhani. Popeza hypervitaminosis C ndi chinthu chodabwitsa komanso chodabwitsa, koma kusowa kwa vitamini kumamveka ndi anthu ambiri, ndibwino kuwerenga ziwerengero zosonyeza kuti mamiliyoni angati a ascorbic acid ali mu zomera zina komanso zomwe angagwiritsidwe ntchito moyenera.

Zomwe zimafunika tsiku lililonse zimakhala pakati pa 60 mpaka 100 milligrams pa munthu aliyense. Chosowa chachikulu cha ascorbic acid chimachitikira amayi apakati ndi amayi oyamwitsa. Pokalamba, kufunika kwa vitamini C kukulirapo kusiyana ndi unyamata, popeza thupi lokalamba liposa momwe mnyamata amachitira.

Monga tafotokozera pamwambapa, kuchuluka kwa asidi a ascorbic kumapezeka mu roketi yowuma - mamiligalamu 1200 magalamu a zipatso. Mu 420 mg watsopano. Vitamini C imadutsa mu njira yothetsera madzi, choncho si kovuta kuchotsa iyo ku galu. Ndikwanira kudzaza zipatso mu thermos ndikutsanulira madzi otentha. Pambuyo maola angapo, kulowetsedwa kwa machiritso kungathe kuledzera.

Mu 100 gramu ya tsabola wofiira - 250 milligrams a ascorbic acid, pamene ali wobiriwira - 150. Zomwezo - mu saladi masamba ndi Brussels zimamera. Ndikofunika kukumbukira kuti mu parsley kapena katsabola watsopano, pali vitamini C wambiri kusiyana ndi tsabola wofiira kunja. Kamichi yoyera ndi yofiira pafupi ndi tsabola watsopano imataya zomwe zili mu ascorbic acid. Mwa iwo, ndi mamiligalamu 60 magalamu zana a mankhwala, koma mu kabichi wolimba ndi bwino kwambiri komanso wotalika kuposa tsabola.

Horseradish, mitundu yosiyanasiyana ya kabichi ndi zitsamba zatsopano ziyenera kupezeka patsiku lililonse. Kuchokera ku zipatso zotumizidwa, mukhoza kusiya kusankha citrus, kiwi ndi papaya. Mwa iwo ascorbic - kuyambira 40 mpaka 60 milligrams zana magalamu a zamkati. Mwa njira, thupi lathu limatha kusunga vitamini C kwa kanthawi . Chizolowezi cha tsiku ndi tsiku chimakhala chimodzi kapena ziwiri za fetasi kapena mbale ya saladi kuchokera ku masamba atsopano kapena ku sauerkraut. Izi ndizotheka ngakhale kwa munthu wosauka kwambiri.

Vitamini saladi

Saladi yachi Greek ndi chakudya chimene chimakonzedwa ndi kusunga zofunika zomwe zimakupatsani kusunga vitamini C mwanjira yeniyeni. Chizolowezi cha ascorbic acid chilipo gawo limodzi lolemera 150-200 magalamu.

Dulani lalikulu chunks, pafupifupi 2 x 2 masentimita, tsabola wofiira wofiira, spinachi sipinachi kapena saladi wobiriwira ndi manja anu, komanso rind katsabola, parsley ndi udzu winawake, kuwonjezera tomato, anyezi, maolivi ndi feta tchizi, kuwaza ndi mandimu ndikutsanulira mafuta abwino. Zonsezi sizidzatenga nthawi yoposa maminiti khumi. Vuto la vitamini C tsiku ndi tsiku liri kale pa mbale yanu. Tsopano ziyenera kudyedwa mwamsanga. Pofuna kupewa katundu wothandiza, saladi iyi imakonzedwa musanayambe kutumikira.

Mankhwala

Ascorbic acid sungapezeke kokha kuchokera ku zakudya zamasamba, komanso kuchokera ku makina a multivitamin omwe amaperekedwa ndi mafakitale amakono. Izi ndi mapiritsi otentha, mwachitsanzo, "Celascon Vitamin C", "Ascovit", "Citrodzhex", ndi mapiritsi oteteza ku resorption, monga "Asvitol", ndi mapiritsi okwera ascorbic. Kuphatikiza apo, ufawu ukhoza kugulidwa kuti ukhale ndi intravenous and intramuscular administration, komanso kukonzekera zakumwa. Kuchotsa hypovitaminosis, mankhwalawa ndi ofunika. Vitamini C imaphatikizidwa ndi kuyamwa bwino. Ndondomekoyi imayamba kale m'kamwa ndipo imapitirizabe, m'kati mwake.

Pali malingaliro osiyanasiyana okhudzana ndi ubwino wa mankhwala osokoneza bongo. Makamaka, izi. Mitundu yonse ya chilengedwe ya amino acid pa Dziko lapansi ili ndi dongosolo lamanzere. Izi zimachokera ku zenizeni za kayendedwe ka dzuwa ndi kayendetsedwe ka mazira a ultraviolet. Mankhwala kaphatikizidwe samabwereza izi. Mankhwala osakaniza ali ndi mbali ziwiri za kusintha kwa ma molekyulu. Chifukwa chake, sichidziwika bwino ndi thupi.

Komabe, nthawi zina, popanda mankhwala kupanga sangachite. Kodi bwino kutenga miyala ya vitamini C - pamaso chakudya, pa kapena pambuyo? Akatswiri akukhulupirira kuti pa nthawi. Mu zamoyo wa thupi waphunzira ndi ntchito kuchotsa chakudya chakudya. Atalandira mankhwala, ndi kuli kugwira ntchito, ndipo ngati inu kudya pamodzi ndi zakudya zina, thupi kutenga mavitamini kuchokera mapiritsi ngati zakudya za.

Akatswiri ndi akatswiri amanena kuti mavitamini ndi bwino kuwapeza mankhwala achilengedwe, ndi mankhwala kupanga atengedwa okha pa malamulo dokotala, patapita maofesi mokwanira kuona ndi kuyezetsa.