Contents
Anyi amfani da mu don tunanin cewa bitamin C yana ƙarfafa rigakafi kuma yana da mahimmanci musamman a lokacin yaduwar ƙwayoyin cuta da ƙwayoyin cuta. Kuma ba ma tunani sosai game da tsarin aikin wannan sinadari a jikinmu.
Vitamin C yana da abubuwa masu fa'ida da yawa fiye da kare mu daga harin cututtuka. Yana da duka antioxidant, kuma mai kula da metabolism, da kuma garanti na kiyaye matasan mu, cire gubobi da yawa.
Ana lalata bitamin C ta zafi, haske da hayaki. Sabili da haka, abu mafi mahimmanci shine kada a adana abincin da ke dauke da bitamin C da aka kwasfa ko yanki na dogon lokaci - ya kamata a ci su nan da nan ko kuma a kara su a cikin tasa. Har ila yau, defrost irin wannan abinci da sauri.
Don haka, menene bitamin C zai iya, shiga jikin ku:
- Neutralize free radicals da aka samu a cikin jiki da kuma tsokana farkon ciwon daji.
- Ƙara haɓakar furotin collagen, ƙyale kashi, nama mai haɗi don haɓakawa, guringuntsi da hakora don girma da kuma samar da kyau a cikin yara.
- Taimaka sha baƙin ƙarfe.
- Yana shiga cikin matakai na hematopoiesis kuma, bisa ga ka'ida, yana daidaita aikin tasoshin jini.
- Yana sa tsarin ƙaddamar da raunuka ya fi tasiri, yana inganta farfadowa na fata.
- Vitamin C yana da hannu a cikin haɗakar da hormones da yawa.
Nawa bitamin C za ku iya sha kowace rana
Ga yara, adadin yau da kullun na bitamin C shine 35-45 MG, ga matasa - 50-60 MG. Manya kuma suna iya cinye 60 MG na bitamin C kowace rana, amma mata masu juna biyu yakamata su ƙara wannan adadi zuwa MG 100.
Babban sakamakon rashin bitamin C a cikin jiki shine raguwar rigakafi, rashin narkewa, anemia da zubar jini. Vitamin C yana da kyau a sha lokacin da aka haɗa shi da calcium da magnesium.
Tushen bitamin C
Akwai mai yawa ascorbic acid a kiwi, fure kwatangwalo, ja barkono, 'ya'yan itatuwa citrus, black currants, albasa, tumatir, leafy kayan lambu (letas, kabeji, broccoli, Brussels sprouts, farin kabeji, da dai sauransu), hanta, kodan, dankali.
Lalacewar bitamin C
Lokacin da aka cinye bitamin C a cikin adadi mai yawa, rashin lafiyar jiki zai iya tasowa - itching da kurji a kan fata. Tare da gastritis da ulcers, wannan bitamin a cikin adadi mai yawa na iya zama cutarwa - yana haifar da haɓaka yanayi. Kuma a cikin mutum mai lafiya, yawan adadin ascorbic acid na iya haifar da rashin narkewa, zawo, ciwon ciki da ciwon tsoka.