Benshi muritwe tumaze gusobanukirwa n'akamaro ka vitamine C mumikorere yubudahangarwa bwacu.Ariko niba umenyereye bimwe mubyongeweho mbg, ushobora kuba wabonye ko vitamine rimwe na rimwe zidufata nabi.
Biragaragara ko vitamine zikora imirimo myinshi yingenzi mumibiri yacu - kandi vitamine C nayo ntisanzwe.Umubiri wawe ukeneye bihagijevitamine C.burimunsi kugirango dushyigikire uruhare rwayo nka antioxydants ikomeye, itera imisemburo myinshi, itera ibyuma, nibindi byinshi.
Ukuri nuko 42% byabantu bakuze babanyamerika bafite vitamine C idahagije, bigatuma bigora umubiri wabo gukora izo nshingano zingenzi.Iyo bigeze kuri vitamine C yawe, inyongera zirashobora gufasha kuziba icyuho no kugera kubihagije bya buri munsi.
Vitamine C ntabwo ishigikira gusa ubudahangarwa bw'umubiri.Bigira uruhare mubikorwa byinshi mumubiri, kandi gufata vitamine C nziza cyane birashobora gufasha utugingo ngengabuzima, ingirangingo n'ingingo gukora neza.
Ni iki vitamine C ikora neza? Icya mbere, ikora nka cofactor - ikomatanyirizo rikenewe mu bikorwa bya enzymatique - “ku misemburo itandukanye ya biosynetique no kugenzura ibintu,” nk'uko bisobanurwa na Anitra Carr, MD, umuyobozi w'ikigo cy’ubushakashatsi ku mirire ya kaminuza ya Otago.
Nk’uko byatangajwe na Alexander Michels, Ph.D., umuhuzabikorwa w’ubushakashatsi ku mavuriro mu kigo cya OSU cya Linus Pauling, ngo nibura imisemburo 15 itandukanye mu mubiri wacu iterwa na vitamine C ku mikorere yabyo, “bigira ingaruka ku musaruro wa neurotransmitter ndetse no guhinduranya amavuta.”
Usibye uruhare rwayo nka enzyme cofactor,vitamine C.ni antioxydants ikomeye ifasha kurinda biomolecules (nka poroteyine, ADN, RNA, ingirangingo, nibindi) umubiri wose urwanya ubwoko bwa oxydeide (ROS).
Emily Achey, inzobere mu by'imirire yanditswe na MD, injeniyeri wa MDD, agira ati: INFCP.
Kubona vitamine C ihagije buri munsi bifasha sisitemu nyinshi z'umubiri wawe gutera imbere, kandi kuzuza vitamine C birashobora gutanga inyungu zitandukanye, nka bitandatu tubisobanura muburyo burambuye:
Mugukangurira gukora no gukora kwingirangingo zamaraso yera (selile zikora cyane mumubiri wavukanye kandi uhuza n'imiterere kugirango tugire ubuzima bwiza), inyongera ya vitamine C ituma umubiri wawe urinda umubiri.
Kurugero, nkuko byavuzwe mbere na mindbodygreen ninzobere mu mirire Joanna Foley, RD, CLT, vitamine C itera ikwirakwizwa rya lymphocytes kandi igafasha ingirabuzimafatizo nka selile yera (urugero, neutrophile) kugirango yanduze mikorobe yangiza.
Kandi iyi ni intangiriro. Nkuko visi perezida w’ibikorwa bya siyanse Dr. inzira imikorere..
Wari uzi ko vitamine C ari ingenzi mu musaruro wa kolagen? Urashobora gushimira vitamine C ifasha uruhu rwawe gushya kandi rukomeye.
Byombi vitamine C yo mu kanwa no mu ngingo (ubusanzwe muburyo bwa vitamine C) yasanze ifasha uruhu rwiza kandi rwiza.Mu byukuri, nk’uko ubushakashatsi bwakozwe bwerekanye mu kinyamakuru cyo muri Amerika cyitwa Clinical Nutrition, gufata vitamine C nyinshi byari bifitanye isano isura nziza yuruhu hamwe nimpu nke.
Mugihe ntagushidikanya ko kolagen ari ijambo ryijambo ryisi yita ku ruhu (kandi kubwimpamvu nziza), poroteyine zubaka mubyukuri ntaho zihuriye namagufwa hamwe nubuzima bufatika-bivuze ko gufata vitamine C ihagije ari ngombwa kuruhu rwiza, Amagufwa hamwe ningingo ni ngombwa.
Nkuko Ferira akomeza abisobanura, "Collagen ni poroteyine nyinshi mu mubiri w'umuntu, yego rero, mu gihe ari uruhu, ingingo, n'amagufwa, ni n'imitsi, imitsi, karitsiye, imiyoboro y'amaraso, amara, n'ibindi."Yakomeje agira ati: “Kubera ko hakenewe synthesis ya kolagen isanzwe na vitamine C irinda kandi ikarinda imbaraga za okiside, buri munsi gufata iyi ntungamubiri bishobora kugira ingaruka zikomeye ku mubiri wose.”
Carr yagize ati: "Vitamine C iboneka mu rwego rwo hejuru cyane mu bwonko no mu mitsi ya neuroendocrine, nka glande ya adrenal na pituito, byerekana uruhare rukomeye muri izo ngingo no mu ngingo." kora vitamine C kandi wumva ibura rya vitamine C cyangwa ibura ”, nk'uko Ferira abisobanura.
Yakomeje agira ati: “Uruhare rwavitamine C.mu bwonko ntibikunze kuganirwaho, ariko ni ngombwa cyane.Kurugero, iyi ntungamubiri ituma habaho myelin kuri neuron na nervice. ”
Uruhare rwa vitamine C / ubwonko ntirugarukira aho.Ferira asangira ko "no gukora imiyoboro y'amaraso mu bwonko (angiogenezi) bisaba vitamine C" bitewe n'uruhare rumaze kuvugwa mu nzira yo kubyara kolagen. "Niba harigeze kubaho urugingo rukeneye antioxydants ikomeye nka vitamine C kugirango ifashe kurwanya radicals yubusa no kuringaniza redox, ni ubwonko ", Ferira.
Carr yagize ati: "Urugero, [vitamine C] irashobora gushyigikira imyifatire ikomatanya imisemburo ya neurotransmitter na hormone ya neuropeptide."
Mu gusoza, biragaragara ko vitamine C ifite uruhare runini muri sisitemu yimitsi yose. Mubyukuri, ubushakashatsi bwerekana ko hakenewe vitamine C ihagije kugirango ifashe kwibuka no gukora neza.Iyi niyo mpamvu siyanse yatangajwe yemeje ko ubyumva neza Imiterere ya vitamine C irashobora kuba igihembo cyubwonko bwawe nubuzima bwubwenge.
Uruhare rwa Vitamine C mu nzira ya neuroendocrine itangirira mu bwonko ariko buhoro buhoro ikinjira mu mubiri wose kugira ngo ifashe kuringaniza imisemburo.Urugero, vitamine C igira uruhare runini muri hypothalamic-pituitar-adrenal (HPA) (tekereza kurwana cyangwa guhaguruka ).
Mubyukuri, “glande ya adrenal irimo vitamine C nyinshi mu mubiri wose kandi irakenewe kugirango cortisol ikorwe neza”, nk'uko Achey abisobanura.
Mugushyigikira uburinganire bwa okiside na antioxydants muri glande ya adrenal, vitamine C ishyigikira ubuzima bwamarangamutima nibindi bikorwa byinshi bya physiologique, kuko glande ya adrenal igira uruhare mukugenzura metabolism hamwe numuvuduko ukabije wamaraso, gushyigikira sisitemu yumubiri, nibindi byinshi.
Rimwe na rimwe intungamubiri ni abafatanyabikorwa bashobora gufashanya.Ibi ni ko bimeze kuri vitamine C hamwe na fer ya minerval.
Vitamine C ishyigikira imbaraga za fer mu mara mato, bigatuma ibyuma byinshi byinjira mu mara. Ati: "Icyuma ni minerval nyamukuru dukenera buri munsi kugirango dusangire ADN, imikorere yubudahangarwa, kandi tumenye neza ko selile zitukura zifite ubuzima bwiza bwa ogisijeni. , ”Asobanura Ferira.
Ibi nibintu bike byingenzi byerekana ibyo iyi minerval ishobora gukora. Mubyukuri buri selile yo mumubiri wawe ikenera fer kugirango ikore neza, itanga indi mpamvu yo kongera vitamine C ya buri munsi kubantu baharanira kubona fer ihagije.
Nka antioxydants yumubiri wibanze wibanze, vitamine C ifasha gutesha agaciro radicals yubuntu no kurwanya ROS mubice byombi ndetse no mubice bidasanzwe (urugero, intangangore na selile) mumubiri.
Ikirenze ibyo, vitamine C ubwayo ntabwo ikora nka antioxydants gusa, ahubwo inateza imbere kuvugurura vitamine E, antioxydants "ifatanya" ibinure.Iki gikorwa cyo kuvugurura gifasha vitamine C na E gukorera hamwe kugirango turinde ingirabuzimafatizo hamwe nuduce twose mumubiri - kuva uruhu n'amaso kugeza kumutima, ubwonko nibindi.
Duhereye ku bimenyetso byavuzwe haruguru, biragaragara ko vitamine C ari ingenzi rwose kuri physiologiya yacu ku bijyanye n'ubuzima bwa dogere 360.Kuberako ibora amazi (kandi rero ntishobora kubikwa mubwinshi mumubiri nka vitamine zibyibushye), tugomba kubona vitamine C ya buri munsi dukeneye binyuze mubiryo ndetse ninyongera.
Abantu basanga bakora ingendo nyinshi barashobora kungukirwa no gufata vitamine C buri munsi kugirango babone ubudahangarwa bw'umubiri.Nkuko Carr abisobanura, kumva nabi "bitera vitamine C y'umubiri wawe kugabanuka, kandi ukeneye vitamine nyinshi kugirango ukore neza."Kuzuza ububiko bwa vitamine C burimunsi bizafasha ingirangingo zawe na selile kubibona mugihe bikenewe C.
Vitamine C nayo ishyigikira synthesis ya kolagen, niba rero ushaka gushyigikira ubuzima bwuruhu rwawe imbere, inyongeramusaruro yujuje ubuziranenge niyongera cyane mubikorwa byawe bya buri munsi.Mu gihe intego yibisubizo byintungamubiri kubwiza ari agace kiyongera mubushakashatsi ( kandi hano turi), reka tuvugishe ukuri, inzira zose zubuzima ninyungu zavuzwe haruguru zirashobora gushyigikirwa hamwe na vitamine C yingirakamaro, ifite imbaraga nyinshi!
Mugihe izindi nyamaswa nyinshi zishobora gukora vitamine C, abantu bakeneye ubufasha buke.Kuko tudashobora guhuza vitamine C (cyangwa no kuyibika), tugomba kuyikoresha buri munsi.
Ferira, umuhanga mu by'imirire akaba n'umuhanga mu by'imirire, yandika ibintu, asangira agira ati: “Hafi ya kimwe cya kabiri cy'Abanyamerika bakuze babura vitamine C mu mirire yabo.Nk'igihugu, ntitunanirwa kuzuza izo nzego z'ibanze cyangwa ibikenerwa by'ibanze, dosiye ikora neza ntabwo ari inyungu. ”Yakomeje asobanura agira ati: “Ntidushobora gutekereza ko vitamine C izatubaho kuva ku wa mbere kugeza ku cyumweru.Igomba kuba uburyo bwo kumenya imirire ikubiyemo igenamigambi n'Ingamba. ”
Ibi bivuze ko ugomba kuba wongeyeho ibiryo bikungahaye kuri vitamine C kurutonde rwawe rwo guhaha (stats!) Hanyuma ukareba inyungu ziyongera zo kongeramo vitamine C yo mu kanwa nziza cyane mubyo ukora.
By'umwihariko, imbaraga nyinshi za C zemeza ko ubona C zose (hanyuma zimwe) ukeneye kugirango ushyigikire ubuzima bwawe muri rusange.
Ku bijyanye n’umutekano, kurenza urugero rwa vitamine C biragoye cyane - kubera ko ari vitamine ikabura amazi, umubiri wawe usohora vitamine C irenze iyo wihagarika, bivuze ko uburozi buri hasi cyane (ibisobanuro birambuye hepfo).).
Nk’uko Ishuri Rikuru ry’Ubumenyi ribigaragaza, gufata ibyokurya bisabwa kugira ngo wirinde vitamine C idahagije (hafi 42% by'abantu bakuru bo muri Amerika, nk'uko byavuzwe haruguru, ntibabikora) ni 75 mg ku bagore (cyangwa birenze iyo batwite cyangwa bonsa).muremure) na 90 mg kubagabo.
Ibyo byavuzwe, intego ntabwo ari ukwirinda gusa ibitagenda neza. Ubu buryo "bugabanya ibiciro kandi budaha agaciro ubushobozi bwuzuye bwintungamubiri zitangaje", Ferira ati. Mubyukuri, "Intego yawe ni ukugerageza kongera urugero rwamaraso ya vitamine C. The Ikigo cya Linus Pauling gishyigikira mg 400 buri munsi ku byokurya ndetse n’inyongera ”, Michels.
Mugihe mg 400 za vitamine C rwose zitagomba gusuzugurwa, siyanse yerekana ko urugero rwinshi rwa vitamine C (ni ukuvuga urugero rwa mg 500, mg 1.000, nibindi) bishobora kudufasha kongera ubudahangarwa bw'umubiri, inyungu z'umutima n'imitsi, nibindi byinshi.
Niyo mpamvu mbg's Vitamine C Potensiya + itanga mg 1.000 ya vitamine C ifite ubushobozi bwo kwifata cyane kugirango ifashe icyuho cyimirire, kugera kuri vitamine C ihagije, kandi yungukire byuzuye mubushobozi bwintungamubiri.Umuganga wumuryango Madiha Saeed, MD, yabyise "ikinini cyinshi."
Nk’uko Carr abivuga, ku bijyanye na vitamine C, igihe cyose urya byibuze ibiryo bitanu ku munsi, kurya imbuto n'imboga bishobora gukora amayeri - harimo ibiryo bikungahaye kuri vitamine C nka guava, kiwi, cyangwa izindi mboga n'imbuto.
Ariko rero, ibintu bimwebimwe birashobora gutuma umuntu akenera vitamine C. ”Buri gihe ni ngombwa gusuzuma ubuzima bwumuntu: harimo ubuzima bwigifu, ubuzima bwamagufwa, urwego rwimyitwarire, imikorere yubudahangarwa, ndetse n’itabi - ibyo byose bishobora kongera ibikenewe. vitamine C kandi birashoboka ko byakomera Kubona ibyo ukeneye binyuze mu biryo, ”Achey.
Ferira yongeyeho ati: “Twese duhereye ku bushakashatsi buhagarariwe ku rwego rw'igihugu ko abagabo, abantu bafite umubyibuho ukabije cyangwa umubyibuho ukabije, abakiri bato, Abanyafurika-Abanyamerika na Mexico-Abanyamerika, abadafite amikoro make ndetse n'abadafite ikibazo cy'ibiribwa bahura na byo bitagereranywa na vitamine C idahagije. ”
Michels yagize ati: "Nta gihe cy'umunsi kiruta ikindi." Mubyukuri, igihe cyiza nigihe ushobora kubyibuka!
Igihe cyose uhisemo inyongera ya vitamine C nziza cyane, ishyira imbere no kuyigumana, urashobora gufata vitamine C mugitondo, saa sita, cyangwa nimugoroba, hamwe cyangwa udafite ibiryo - guhitamo ni ibyawe.
Mugihe umwanya wumunsi ntacyo utwaye, nibyingenzi guhora ufata vitamine C ikabura amazi hamwe namazi kugirango bigufashe kwinjizwa.Niba ufashe ibyunyunyu fer, urashobora guhitamo no gufata vitamine C kugirango wongere imbaraga za fer muri wowe umubiri.
Gufata vitamine C nyinshi birashobora kugira ingaruka mbi.Ferira yabisobanuye agira ati: "Vitamine C ifite umutekano muke, kandi vitamine C igera kuri mg 2000 ku munsi byagaragaye ko ifite umutekano ku bantu bakuru."Mubyukuri, ubushakashatsi bwa vitamine C mubusanzwe bukoresha urugero rwinshi, hamwe ningaruka nke zavuzwe.
Ntabwo byemewe ko abantu bakuze basanzwe bafata mg zirenga 2000 kumunsi kuko vitamine C idashizwemo imbaraga igira osmotic mumara kuko umubiri wawe wagenewe gukuraho vitamine C. Ibi birashobora kugaragara nkuburibwe bwigifu, nko munda. kutamererwa neza, isesemi, cyangwa intebe.
Birakwiye rwose ko tumenya ko vitamine C irenze urugero idafite ingaruka nyinshi, niyo mpamvu ari ngombwa kubona inyongera ya vitamine C yakirwa cyane.
Igihe cyo kohereza: Werurwe-22-2022