Ambiri aife timamvetsetsa kale kufunika kwa vitamini C ku chitetezo chathu cha mthupi.Koma ngati mumadziwa zina zowonjezera za mbg, mwina mwawona kuti mavitamini nthawi zina amatigwira modzidzimutsa.
Zikuoneka kuti mavitamini amachita ntchito zingapo zofunika m'matupi athu-ndipo vitamini C ndi chimodzimodzi.Thupi lanu likusowa mokwaniravitamini Ctsiku lililonse kuthandizira udindo wake monga antioxidant wamphamvu, chilimbikitso cha ma enzymes ambiri, chilimbikitso cha kuyamwa kwachitsulo, ndi zina zambiri.
Chowonadi ndi chakuti 42% ya akuluakulu a ku America ali ndi mavitamini C osakwanira, zomwe zimapangitsa kuti zikhale zovuta kuti matupi awo agwire ntchito zofunikazi.Pankhani ya vitamini C yanu, zowonjezera zowonjezera zingathandize kutseka kusiyana kumeneku ndikupeza zokwanira tsiku ndi tsiku.
Vitamini C sikuti imangothandizira chitetezo chamthupi. Imakhudzidwa ndi njira zambiri m'thupi, komanso kutenga vitamini C wowonjezera kungathandize maselowa, minyewa ndi ziwalo kugwira ntchito bwino.
Kodi vitamini C imachita chiyani kwenikweni? Choyamba, imakhala ngati cofactor - pawiri yofunikira pa ntchito ya enzymatic - "kwa mitundu yosiyanasiyana ya biosynthetic ndi ma enzyme olamulira," akufotokoza Anitra Carr, MD, Mtsogoleri wa University of Otago Medical Nutrition Research Group.
Malinga ndi Alexander Michels, Ph.D., wotsogolera kafukufuku wachipatala ku OSU's Linus Pauling Institute, pafupifupi ma enzyme 15 osiyanasiyana m'thupi mwathu amadalira vitamini C kuti agwire ntchito yake yoyenera, "zokhudza zinthu monga kupanga ma neurotransmitter ndi kagayidwe ka mafuta."
Kuphatikiza pa ntchito yake ngati cofactor ya enzyme,vitamini Cndi antioxidant wamphamvu yomwe imathandiza kuteteza ma biomolecules (monga mapuloteni, DNA, RNA, organelles, etc.) m'thupi lonse pomenyana ndi mitundu yogwira ntchito ya okosijeni (ROS).
"Vitamini C ili ndi ntchito zingapo zofunika m'thupi - kuphatikizapo chitetezo chokwanira, kuchiritsa minofu, kupanga kolajeni, kukonza mafupa ndi cartilage, komanso kuyamwa bwino kwachitsulo," akutero Emily Achey, katswiri wodziwa zakudya, yemwe MD, R&D injiniya, Zithunzi za INFCP.
Kupeza vitamini C wokwanira tsiku lililonse kumathandiza kuti machitidwe ambiri a thupi lanu aziyenda bwino, ndipo kuwonjezera vitamini C kungapereke ubwino wambiri, monga zisanu ndi chimodzi zomwe tikufotokoza mwatsatanetsatane pansipa:
Polimbikitsa kupanga ndi kugwira ntchito kwa maselo oyera a magazi (maselo omwe amagwira ntchito mwakhama kuti chitetezo chathu chikhale chokhazikika komanso chokhazikika kuti tikhale athanzi), zowonjezera za vitamini C zimasunga chitetezo chanu cha mthupi.
Mwachitsanzo, monga momwe adagawana kale ndi mindbodygreen ndi katswiri wa zakudya Joanna Foley, RD, CLT, vitamini C amalimbikitsa kuchulukana kwa ma lymphocytes ndikuthandizira maselo oteteza thupi monga maselo oyera a magazi (mwachitsanzo, neutrophils) kuti athetse tizilombo toyambitsa matenda.
Ndipo ichi ndi chiyambi chabe. Monga Wachiwiri kwa Purezidenti wa Scientific Affairs wa mbg Dr. Ashley Jordan Ferira, RDN akufotokoza kuti: "Kafukufuku wa micronutrient yosungunuka m'madzi komanso chitetezo cha mthupi akuwonetsa kuti vitamini C ikugwira ntchito m'malo mwathu motsutsana ndi zotchinga pakhungu m'magulu angapo omwe akulimbana nawo. njira ntchito.(mzere wathu woyamba wachitetezo) ndi phagocytosis kuti achepetse tizilombo tating'onoting'ono, kuwononga maselo a chitetezo chamthupi komanso kuwongolera majini."
Kodi mumadziwa kuti vitamini C ndi chinthu chofunikira kwambiri pakupanga kolajeni?Mutha kuyamika vitamini C pothandizira kuti khungu lanu likhale labwino komanso lamphamvu.
Vitamini C wapakamwa komanso wam'mutu (nthawi zambiri amakhala ngati seramu ya vitamini C) wapezeka kuti amathandizira khungu lowala komanso labwino. maonekedwe abwino a khungu ndi makwinya ochepa.
Ngakhale kuti kolajeni mosakayikira ndi mawu omveka bwino m'dziko losamalira khungu (ndipo pazifukwa zomveka), mapuloteni opangidwa ndi mafupa ndi ofunika kwambiri pa thanzi la mafupa ndi mafupa-kutanthauza kudya mokwanira kwa vitamini C n'kofunika kuti khungu likhale lathanzi, Mafupa ndi mafupa ndizofunikira.
Monga momwe Ferira akufotokozeranso kuti, "Collagen ndiye mapuloteni ochuluka kwambiri m'thupi la munthu, kotero inde, ngakhale ndi khungu, mafupa, ndi mafupa, ndi minofu, minyewa, chichereŵechereŵe, mitsempha ya magazi, matumbo, ndi zina zambiri."Ananenanso kuti, "Popeza kaphatikizidwe kabwino ka kolajeni ndi vitamini C, komwe kumateteza ndikuteteza kupsinjika kwa okosijeni, ndikofunikira, kudya tsiku lililonse kwa michere iyi kumatha kukhudza kwambiri thupi lonse."
"Vitamini C imapezeka kwambiri mu ubongo ndi mitsempha ya neuroendocrine, monga adrenal ndi pituitary glands, zomwe zimasonyeza kuti ndizofunikira kwambiri pa ziwalo ndi minofu," adatero Carr. Ndipotu, "sayansi imasonyeza kuti ubongo ndi minyewa yake. amalakalaka vitamini C ndipo amakhudzidwa ndi kuchepa kapena kuchepa kwa vitamini C,” akufotokoza motero Ferira.
Anapitiriza kuti: “Udindo wavitamini Cmu ubongo kawirikawiri amakambidwa, koma ndizofunikira kwambiri.Mwachitsanzo, mcherewu umathandizira kupanga myelin pamanyuroni ndi minyewa.
Kuthandizira kwa vitamini C / ubongo sikuthera pamenepo. Ferira amagawana kuti "ngakhale kupanga mitsempha yamagazi muubongo (angiogenesis) kumafuna vitamini C" chifukwa cha zomwe tafotokozazi pakupanga kolajeni. chiwalo chomwe chimafunikira antioxidant wamkulu ngati vitamini C kuti athandizire kulimbana ndi ma free radicals ndi redox bwino, unali ubongo, "adatero Ferira.
"Mwachitsanzo, [vitamini C] ikhoza kuthandizira maganizo mwa kupanga ma neurotransmitters ndi ma hormone a neuropeptide," adatero Carr.
Pamapeto pake, zikuwonekeratu kuti vitamini C ili ndi maudindo angapo ofunika mu dongosolo lonse la mitsempha. Ndipotu, kafukufuku amasonyeza kuti mavitamini C okwanira amafunikira kuti azitha kukumbukira ndi kukumbukira. Ichi ndi chifukwa chake sayansi yofalitsidwa yatsimikizira kuti vitamini C ikhoza kukhala mphotho ya ubongo wanu ndi thanzi lanu lachidziwitso.
Udindo wa Vitamini C mu neuroendocrine pathways umayambira muubongo koma pang'onopang'ono umalowa m'thupi lonse kuti uthandizire kukhazikika kwa mahomoni.Mwachitsanzo, vitamini C imakhala ndi gawo lofunikira mu hypothalamic-pituitary-adrenal (HPA) axis (kuganiza zolimbana kapena kuthawa ).
Ndipotu “ma adrenal glands amakhala ndi vitamini C wochuluka kwambiri m’thupi lonse ndipo amafunikira kuti cortisol itulutse bwino,” akufotokoza motero Achey.
Pothandizira kukhazikika kwa okosijeni ndi ma antioxidants mu adrenal glands, vitamini C imathandizira thanzi lamalingaliro ndi ntchito zina zambiri zakuthupi, popeza ma adrenal glands amatenga nawo gawo pakuwongolera kagayidwe kachakudya komanso kuthamanga kwa magazi, kuthandizira chitetezo chamthupi, ndi zina zambiri.
Nthawi zina zakudya zimakhala zibwenzi zomwe zingathandizena wina ndi mzake.Izi ndizochitika ndi vitamini C ndi mchere wofunikira.
Vitamini C imathandizira kusungunuka kwachitsulo m'matumbo aang'ono, zomwe zimapangitsa kuti chitsulo chochuluka chilowe m'matumbo. ,” akufotokoza motero Ferira.
Izi ndi zizindikiro zochepa chabe za zomwe mcherewu ungathe kuchita.Pafupifupi selo lililonse m'thupi lanu limafuna chitsulo kuti ligwire ntchito bwino, kupereka chifukwa china chowonjezera kudya kwa vitamini C tsiku ndi tsiku kwa iwo omwe akuvutika kuti apeze chitsulo chokwanira.
Monga antioxidant yosungunuka m'madzi m'thupi, vitamini C imathandizira kuchepetsa ma free radicals ndikumenyana ndi ROS m'magulu onse amtundu wa intracellular ndi extracellular (ie, intracellular ndi extracellular) m'thupi lonse.
Kuonjezera apo, vitamini C yokha sikuti imangogwira ntchito ngati antioxidant, komanso imalimbikitsa kusinthika kwa vitamini E, "ogwirizana" osungunuka ndi mafuta.Ntchito yotsitsimutsayi imathandiza mavitamini C ndi E kugwira ntchito limodzi kuteteza maselo osiyanasiyana ndi minofu m'thupi lonse - kuchokera pakhungu ndi maso kupita ku mtima, ubongo ndi zina.
Kuchokera ku umboni womwe waperekedwa pamwambapa, zikuwonekeratu kuti vitamini C ndiyofunikira kwambiri pazathupi lathu pankhani ya thanzi la 360 degree.Chifukwa ndi osungunuka m'madzi (ndipo choncho sangathe kusungidwa mochuluka kwambiri m'thupi monga mavitamini osungunuka mafuta), tiyenera kupeza zosowa zathu za tsiku ndi tsiku za vitamini C kudzera mu zakudya ndi zowonjezera.
Anthu amene amapezeka kuti akuyenda kwambiri angapindule mwa kumwa vitamini C tsiku lililonse kuti athandizidwe ndi chitetezo cha mthupi. Monga momwe Carr akulongosolera, kudzimva kukhala woipidwa “kumapangitsa kuti mlingo wa vitamini C wa thupi lanu utsike, ndipo umafunika vitamini C wochuluka kuti ugwire ntchito bwino lomwe.”Kubwezeretsanso masitolo a vitamini C awa tsiku lililonse kumathandizira minofu ndi ma cell anu kuwapeza akafuna C.
Vitamini C imathandizanso kaphatikizidwe ka collagen, kotero ngati mukufuna kuthandizira thanzi lanu la khungu kuchokera mkati, chowonjezera chapamwamba ndichowonjezera kwambiri pazochitika zanu za tsiku ndi tsiku. ndipo ife tiri pano), tiyeni tikhale oona mtima, njira zonse zaumoyo ndi zopindulitsa zomwe zatchulidwa pamwambapa zikhoza kuthandizidwa ndi zowonjezera zowonjezera, zowonjezereka za vitamini C!
Ngakhale kuti nyama zina zambiri zimatha kupanga vitamini C, anthu amafunikira thandizo pang'ono.Chifukwa sitingathe kupanga vitamini C (kapena ngakhale kusunga), tiyenera kudya tsiku lililonse.
Ferira, wasayansi yazakudya komanso wolembetsa zakudya, akupitilirabe, kugawana, "Pafupifupi theka la akuluakulu aku America alibe vitamini C m'zakudya zawo.Monga fuko, tikulephera kukwaniritsa milingo yoyambira iyi kapena Zofunikira Zoyambira, Mlingo wothandiza ndi wochepa kwambiri. ”Iye anapitiriza kufotokoza kuti, “Sitinganene kuti vitamini C adzatichitikira Lolemba mpaka Lamlungu.Iyenera kukhala njira yodziwira zakudya zomwe zimaphatikizapo kukonzekera ndi Njira. ”
Izi zikutanthauza kuti muyenera kuwonjezera zakudya zokhala ndi vitamini C pamndandanda wanu wogula (ziwerengero!) ndikuganiziranso zaubwino wowonjezera pakamwa pa vitamini C wowonjezera pazochitika zanu.
Mwachindunji, chowonjezera champhamvu C chimatsimikizira kuti mukupeza C yonse (ndipo ena) yomwe mukufunikira kuti mukhale ndi thanzi labwino.
Pankhani ya chitetezo, kumwa mopitirira muyeso kwa vitamini C ndikovuta kwambiri - chifukwa ndi vitamini wosungunuka m'madzi, thupi lanu limatulutsa vitamini C wochuluka pamene mukukodza, zomwe zikutanthauza kuti kawopsedwe ndi wotsika kwambiri (zambiri pansipa).).
Malingana ndi National Academy of Sciences, zakudya zomwe zimalimbikitsidwa kuti zipewe kuchepa kwa vitamini C (pafupifupi 42% ya akuluakulu a US, monga taonera kale, amalephera kutero) ndi 75 mg kwa amayi (kapena kuposa ngati ali ndi pakati kapena akuyamwitsa).mkulu) ndi 90 mg kwa amuna.
Izi zati, cholinga sichimangopewa zofooka. Njirayi "imachepetsa ndalama ndikuchepetsa mphamvu zonse za michere yodabwitsayi," Ferira adatero. Ndipotu, "Cholinga chanu ndi kuyesa kuonjezera magazi anu a vitamini C. The Linus Pauling Institute imathandizira malingaliro a 400 mg tsiku lililonse kuchokera ku zakudya ndi zowonjezera, "akutero Michels.
Ngakhale kuti 400 mg ya vitamini C sayenera kunyalanyazidwa, sayansi imasonyeza kuti mlingo waukulu wa vitamini C (ie mlingo wokhazikika wa 500 mg, 1,000 mg, etc.) ungatithandize kulimbitsa chitetezo chathu cha mthupi, ubwino wa mtima, ndi zina.
Ichi ndichifukwa chake mbg's Vitamin C Potency+ formula imapereka 1,000 mg ya vitamini C yokhala ndi mphamvu yoyamwa kwambiri kuti ithandizire kutseka mipata yazakudya, kupeza vitamini C wokwanira, ndikugwiritsa ntchito mokwanira mphamvu ya michere iyi.Dokotala wamabanja Madiha Saeed, MD, adatcha izi "mlingo wamphamvu kwambiri."
Malingana ndi Carr, pankhani ya vitamini C, malinga ngati mumadya zosachepera zisanu patsiku, kudya zipatso ndi ndiwo zamasamba zimatha kuchita chinyengo-kuphatikizapo zakudya zokhala ndi vitamini C monga guava, kiwi, kapena masamba ndi zipatso zina.
Komabe, zinthu zina zingapangitse kuti munthu afunike kukhala ndi vitamini C.” Nthaŵi zonse n’kofunika kuganizira za thanzi la munthu: kuphatikizapo kusagaya bwino m’mimba, thanzi la mafupa, kupsinjika maganizo, mphamvu ya chitetezo cha m’thupi, ndiponso ngati amasuta—zonsezi zingawonjezere kufunika kwa chakudya. vitamini C ndikupangitsa kuti zikhale zovuta Pezani zosowa zanu zabwino kudzera mu chakudya, "adatero Achey.
Ferira anawonjezera kuti: "Tikudziwa kuchokera ku kafukufuku woimira dziko lonse kuti amuna, anthu onenepa kwambiri kapena onenepa kwambiri, achinyamata, African-American ndi Mexico-America, omwe amapeza ndalama zochepa komanso omwe alibe chakudya amakhala ndi vuto lalikulu la vitamini C. ”
"Palibe nthawi ya tsiku yomwe ili yabwino kuposa ina iliyonse," adatero Michels. Ndipotu, nthawi yabwino kwambiri ndi pamene mungakumbukire!
Malingana ngati mumasankha zowonjezera, zamphamvu za vitamini C zomwe zimayika patsogolo kuyamwa ndi kusunga, mukhoza kutenga vitamini C molimba mtima m'mawa, masana, kapena madzulo, kapena popanda chakudya-chosankha ndi chanu.
Ngakhale kuti nthawi ya tsiku ilibe kanthu, ndikofunikira kuti nthawi zonse muzimwa vitamini C wosungunuka m'madzi ndi madzi kuti muzitha kuyamwa. thupi.
Kumwa kwambiri vitamini C kungakhale ndi zotsatira zina.Ferira anafotokoza kuti, "Vitamini C ali ndi chitetezo cholimba, ndipo mavitamini C okwana 2,000 mg patsiku awonetsedwa kuti ndi otetezeka kwa akuluakulu."M'malo mwake, maphunziro a vitamini C nthawi zambiri amagwiritsa ntchito Mlingo wokulirapo, wokhala ndi zotsatira zoyipa zochepa.
Sitikulimbikitsidwa kuti munthu wamkulu atenge zoposa 2,000 mg patsiku chifukwa vitamini C wosatulutsidwa ali ndi zotsatira za osmotic m'matumbo monga momwe thupi lanu limapangidwira kuti lichotse vitamini C. Izi zingawoneke ngati kusapeza bwino kwa m'mimba, monga m'mimba. kusapeza bwino, nseru, kapena chimbudzi chotayirira.
Ndikoyenera kudziwa kuti vitamini C wochulukirapo wosayamwa amakhala ndi zotsatira zoyipa kwambiri, ndichifukwa chake ndikofunikira kupeza vitamini C wowonjezera womwe ungathe kuyamwa.
Nthawi yotumiza: Mar-22-2022