Mu zakudya kudya vitamini C - tebulo zambiri

Polenga mfundo zamphamvu za bungwe lina la mbali zofunika kwambiri ankaimba ndi vitamini C, amene kumapangitsa kulimbitsa chitetezo cha m'thupi. Koma izi si ukoma wake yekha, chifukwa ndi mkulu antioxidant ogwira. Chifukwa katundu amenewa amathandiza mwamsanga achire katundu kwambiri, ndipo adzachotsa zonyansa thupi la anapeza ufulu kwakukulu kuwonongeka.

N'chifukwa chiyani losowa vitamini?

Kuchepetsa kuchuluka kwa vitamini C akhoza kukhudzidwa ndi zinthu zosiyanasiyana zovuta. Mwa iwo kukhudzana UV kuwala (dzuwa), ndi kusuta. Zodabwitsa ndizakuti, chikonga ndi antagonist cha mchitidwe uwu. Izi zikutanthauza kuti aliyense kuwomba, sungataye wina kuchuluka kwa ascorbic asidi mu thupi. Tikawonetsetsa kudya kawirikawiri vitamini C, inu kuchepetsa chibaba cha fodya ndi milingo chikonga anapeza mu thupi. The drawback wa amafotokozera zimenezi zimachititsa chimfine kawirikawiri ndiponso amakwiya matenda osiyanasiyana. Pofuna kupewa zoterezi, muyenera kudziwa zakudya kudya vitamini C, ndi kuyamba kugwiritsa ntchito nthawi zonse.

Akuyendera kuphunzira funso limeneli, tiyeni chimatanthauza chofunika tsiku asidi ascorbic kwa anthu a mibadwo yonse. Pa tsiku ana ndi ku 30 80 mg, ndipo akuluakulu - 50 130 mg. Kumene, pa katundu wolemera, zinthu mimba mliri matenda, komanso kusuta kwambiri mowa, mfundo kukwera zoopseza.

Kupeza yankho la funso la kwa zakudya ndi vitamini C, imayamba ndi chilombo ananyamuka. Pankhaniyi, ndiye ngwazi. Kuti mudziwe zambiri, tiyeni tiyang'ane pa tebulo pansipa. Limationetsera zakudya muli mavitamini C, mu mg wa pa magalamu 100.

Tikumbukenso kuti mlingo wa chimfine vitamini ukuwonjezeka kuti 2000 mg wa pa tsiku, pamene inu kusonyeza kuti 500-600 mg, ndi pa mimba ndi yoyamwitsa - mpaka 200-250 mg ndi patsiku tsiku lililonse.

Zizindikiro za kuperewera

Ngati mukukayika kuti thupi lanu akusowa mu ascorbic asidi kapena ayi, yang'anani pa mndandanda wa zizindikiro zomwe zikuonetsa kupanda kuti:

• Wosakwiya machiritso minofu contusions, mabala.
• Mabala mosavuta.
• Tsitsi imfa, nthawizina mano.
• Irritability, edema mapangidwe.

Onetsetsani kukumbukira mfundo ya pa tebulo m'mbuyomu. Pamene inu mukudziwa zomwe zakudya ndi vitamini C, inu athe thanzi lawo ndi kupewa mavuto zotheka.

Komanso chidulo ascorbic, pali zina, zosafuni- kwa chamoyo, zinthu ndi zinthu. Pofuna dziŵani akhoza kusankha zambiri, lomwe limasonyeza angati muli mavitamini mu zakudya. Table - ichi ndi mtundu yabwino kwambiri kuphunzira, choncho n'zosavuta ntchito. Mukhoza yothandiza yake, kudalira mabuku apadera.

Tsopano inu mukudziwa zomwe zakudya kudya vitamini C, kutanthauza kuti mulibe kuopa umoyo wawo! Zabwino zonse!