Vitamin C (ascorbic acid) - menene jiki ke buƙata kuma nawa

Ascorbic acid wani muhimmin mahadi ne wanda ake buƙata don kiyaye lafiyar jiki. Magungunan antioxidant ne mai iko da kuma coenzyme na halitta, yana farawa hanyoyin sake farfadowa a cikin sel. A tsarinta na gari, farar fata ce mai ƙyalƙyali, mara ƙamshi tare da ɗanɗano mai tsami.

Ascorbic acid ya samo sunansa ne saboda masu jirgin ruwa wadanda sune farkon wadanda suka lura da cewa scurvy baya faruwa ga wadanda suke cin 'ya'yan itacen citrus da yawa ("scorbutus" a Latin yana nufin "scurvy").

Mahimmanci ga jiki

Wataƙila kowa ya san game da buƙatar shan bitamin C idan akwai kamuwa da cuta (asalin - Sashen Clinical Pharmacology, Jami'ar Likita ta Vienna, Austria) ko don rigakafin rigakafi. Amma banda wannan, ascorbic acid yana da abubuwa masu amfani da yawa:

• shiga cikin hada collagen, wanda shine kwarangwal din kwayoyin halittar hadewa;
• yana ƙarfafa ganuwar jijiyoyin jini;
• yana kara karfin garkuwar jiki;
• inganta yanayin fata da hakora;
• shine madugu mai ciki don yawancin abubuwan gina jiki;
• yana kawar da tasirin gubobi da masu sihiri kyauta, suna ba da gudummawa don kawar da su da wuri daga jiki;
• yana hana samuwar alamun cholesterol;
• inganta gani;
• kunna ayyukan tunani;
• yana kara juriya na bitamin ga abubuwa masu halakarwa.

Abincin da ke cike da bitamin C

Ascorbic acid ba a haɗa shi da kansa ba, don haka kuna buƙatar tabbatar da isasshen matakin ci a kowace rana tare da abinci. Vitamin C mai narkewa ne a cikin ruwa kuma saboda haka baya taruwa a cikin jiki kuma yana buƙatar cikewar yau da kullun.

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Teburin ya lissafa kayan abinci TOP 15 masu wadataccen acid ascorbic.

Ascorbic acid yana lalace ne kawai a yanayin zafi mai tsayi, amma duk da haka yana da kyau a yi amfani da kayayyakin da ke dauke da shi sabo. Vitamin C yana narkewa a cikin ruwa kuma oxygen yana sakawa, saboda haka maida hankalinsa ya ɗan ragu a yayin aikin girki, amma, ba a lalata shi gaba ɗaya. Lokacin shirya abinci, yana da kyau a gudanar da kayan lambu tuni a cikin ruwan zãfi ko amfani da maganin tururi maimakon dogon soya da ƙarfin gwiwa.

Kudin yau da kullun ko umarnin don amfani

Abincin da ake buƙata na bitamin ya dogara da dalilai da yawa: shekaru, salon rayuwa, aikin ƙwararru, matakin motsa jiki, abinci. Masana sun sami matsakaicin darajar ƙa'ida don nau'ikan tsufa daban-daban. An gabatar da su a cikin tebur da ke ƙasa.

Ana buƙatar ƙarin adadin bitamin C ga waɗanda ke fama da cutar nicotine ko shan barasa, waɗanda ke fuskantar saurin sanyi, suna zaune a yankunan sanyi na ƙasar, kuma suna da hannu cikin wasanni. Game da rashin wadataccen amfani da kayayyakin da ke ƙunshe da bitamin, ya zama dole a samar musu da ƙarin tushe, alal misali, tare da taimakon ƙarin kayan abinci na musamman. A wannan yanayin, ana bada shawara don daidaita nauyin da ake buƙata tare da likitan ku.

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Alamomin Rashin Ciwon Vitamin C

• yawan sanyi;
• zubar da gumis da matsalolin hakori;
• haɗin gwiwa;
• dermatitis da sauran matsalolin fata;
• rage gani;
• damun bacci;
• ƙwanƙwasawa ko da da matsin lamba kaɗan akan fata;
• saurin gajiya.

Alamar da ta fi dacewa ita ce raguwar aikin kariya na jiki, wanda ke haifar da gaskiyar cewa mutum a kai a kai yana "mannewa" ga dukkan mura da cututtuka. Ana faɗin hakan musamman a yara 'yan makarantar firamare da na makarantar firamare. Dalilin rashin rashi na iya yin karya a cikin cin zarafin ciki na aiwatarwar assimilation na bitamin, da kuma rashin wadataccen abincinsa, wanda yake na al'ada ne ga lokutan-lokutan lokacin da ake da vegetablesan kayan lambu da fruitsa fruitsan itace a cikin abincin.

Nuni don shiga

• lokaci na ƙara yawan abin da ya faru;
• damuwa;
• aiki fiye da kima;
• wasanni na yau da kullum;
• lokacin gyarawa bayan rashin lafiya;
• yawan sanyi;
• rashin warkar da raunin da ya faru;
• guba na jiki;
• ciki da lactation (kamar yadda aka yarda da likita).

Wuceccen ascorbic acid

Vitamin C yana narkewa cikin ruwa kuma ana fitar dashi cikin fitsari. Saboda haka, wuce gona da iri baya yin barazanar sakamako mai tsanani da take hakki. Amma akwai wasu cututtuka da yawa waɗanda ya kamata a sha bitamin a hankali. Misali, tare da ulcer da kuma duodenal ulcer, tare da ciwon sukari mellitus, da kuma tare da hauhawar jini, rikitarwa na iya faruwa (tushe - mujallar kimiyya "Toxicologal Sciences", ƙungiyar masu binciken Koriya, Seoul National University).

Yawan wuce gona da iri na yau da kullun na yau da kullun na iya haifar da faruwar urolithiasis, murkushe ayyukan pancreas, da kuma rashin aikin hanta (tushe - Wikipedia).

Karfinsu tare da sauran kayan aikin

Ba'a ba da shawarar amfani da bitamin C yayin shan kwayoyi don maganin ciwon daji. Bai dace da tsarin antacids na lokaci daya ba; dole ne a kiyaye tazarar lokaci na awanni 4 tsakanin amfani da su.

Babban haɓakar ascorbic acid yana rage shayar bitamin B12.

Asfirin, da magungunan choleretic, suna ba da gudummawa ga haɓakar fitowar bitamin daga jiki.

Arin Vitamin C yana rage damuwa mai sanya ƙwayoyin cuta cikin kwayar HIV kuma yana haifar da ci gaba ƙasa a cikin kwayar cuta. Wannan ya cancanci ƙarin gwaji na asibiti, musamman a cikin mutanen da ke ɗauke da kwayar cutar HIV waɗanda ba za su iya ɗaukar sabbin hanyoyin haɗin magunguna ba.

(tushe - mujallar kimiyya "AIDS", bincike na ƙungiyar Kanada na masana kimiyya na Jami'ar Toronto).

Ascorbic acid a cikin wasanni

Vitamin C yana taimakawa wajen hanzarta hada sunadarai, wadanda sune mahimmin tubalin ginin tsokar tsoka. An tabbatar da shi (tushe - Scandinavian Journal of Science, Medicine and Sports) cewa a ƙarƙashin tasirinsa ana rage sarrafa ƙwayoyin cuta a cikin tsokoki, ana ƙarfafa ƙwayoyin tsoka kuma ƙwayoyin jikinsu ba su da iskar shaka.

Ascorbic acid yana hanzarta hada collagen, wanda wani bangare ne na sel na kasusuwa, guringuntsi da haɗin gwiwa. Collagen scaffold yana kula da sifar tantanin halitta, yana ƙaruwa da haɓakarta da juriya ga lalacewa.

Abinda ake buƙata na yau da kullun don bitamin a cikin yan wasa ya ninka sau 1.5 fiye da na mai matsakaicin mutum, kuma yana da 150 MG. Dogaro da nauyin jiki, ƙarfin nauyin, zai iya ƙaruwa. Amma kar a sha fiye da 2000 MG na ascorbic acid a kowace rana.

Sakin fitarwa

Vitamin C na zuwa ne a tsarin kwayoyi, gummies, allunan da ke motsa jiki, foda, da allura.

• Sakin shahararren fitarwa, sananne ga kowa daga yarinta, shine ƙaramin haske mai haske rawaya zagaye. Ana sayar dasu a cikin kantin magani kuma ana nuna su don amfani har ma da yara ƙanana. Halin bitamin a cikinsu shine 50 MG. Yakamata mutanen da ke fama da cututtukan ciki su dauke su a hankali.
• Gummies da Allunan suma sun dace da yara da manya, kuma ana iya amfani dasu azaman matakin kariya daga mura. Hankalin bitamin a cikinsu ya bambanta daga 25 zuwa 100 MG.
• Ana nufin allunan ƙarami don manya, suna narkewa cikin sauƙi kuma suna da nauyin 250 MG ko 1000 MG.
• Hakanan maɓuɓɓuka suna narkewa cikin ruwa, amma wannan yana faruwa a hankali kadan. Amma su ne, ba kuma pop, waɗanda ake samarwa don yara sama da shekaru 5 ba. Wannan nau'i na bitamin yana karɓar sauri fiye da allunan, tunda yana da babban matakin sha a cikin ƙwayoyin. Bugu da ƙari, foda ba ta da ƙarfi ga ciki.
• An tsara allurai don rashi mai yawa na bitamin C, lokacin da ake buƙatar kashi ɗaya na lodi. Godiya ga allurar intramuscular, bitamin da sauri ya shiga cikin jini kuma ana ɗaukarsa cikin jiki. Matsayin assimilation na wannan nau'i na ascorbic acid shine mafi yawa. A lokaci guda, ba a cutar da ciki sosai kuma rashin damuwa da acidity. Contraindications for injections sune ciwon sukari da thrombosis.

Mafi kyawun bitamin tare da abun ciki na ascorbic acid

Suna	Maƙerin kaya	Sakin Saki	Mai da hankali	Kudin, shafa)	Shiryawa hoto
Vitamin C	Solgar	90 allunan	1000 MG	1500
Ester-C	Lafiya ta Amurka	120 capsules	500 MG	2100
Vitamin C, Super Orange	Alacer, Gaggawa-C	Jakuna 30	1000 MG	2000
Ruwan Vitamin C, Tsarin Citrus Na Halitta	Dynamic Laboratories	Dakatarwa, 473 ml	1000 MG	1450
Abincin Gina na California, Vitamin C	Goldarin Zinariya C.	60 capsules	1000 MG	600
Rayayye!, Tushen 'Ya'yan itace, Vitamin C	Yanayin Yanayi	120 allunan	500 MG	1240
Vitamin Code, Raw Vitamin C	Aljannar rai	60 allunan	500 MG	950
Ultra C-400	Abincin Mega	60 capsules	400 MG	1850

Kalli bidiyon: BEST Vitamin C Serums ft x Lab Mufffin Beauty Science. Beck Wynta (Mayu 2025).