Iningi lethu selivele liyakuqonda ukubaluleka kukavithamini C emasosheni ethu omzimba.Kodwa uma ujwayelene nokunye okuqukethwe kwe-mbg's supplement, kungenzeka uqaphele ukuthi amavithamini ngezinye izikhathi asibamba singalindele.
Kuvela ukuthi amavithamini enza imisebenzi eminingana ebalulekile emizimbeni yethu-futhi i-vitamin C ayinjalo.Umzimba wakho udinga ngokwaneleuvithamini Cnsuku zonke ukusekela indima yayo njenge-antioxidant enamandla, i-booster yama-enzyme amaningi, i-booster yokumuncwa kwensimbi, nokunye.
Iqiniso liwukuthi i-42% yabantu abadala baseMelika banamazinga anganele kavithamini C, okwenza kube nzima emizimbeni yabo ukwenza lezi zindima ezibalulekile.Uma kuziwa esimweni sakho se-vitamin C, izithako zingasiza ukuvala lelo gebe futhi uzuze ukwaneliseka kwansuku zonke.
Uvithamini C awugcini nje ngokusekela amasosha akho omzimba. Ubandakanyeka ezinqubweni eziningi emzimbeni, futhi ukuthatha isithasiselo sekhwalithi ephezulu sikavithamini C kungasiza la maseli, izicubu nezitho zisebenze kahle.
Wenzani ngempela i-vitamin C? Okokuqala, isebenza njenge-cofactor - isakhi esidingekayo ekusebenzeni kwe-enzymatic - "ezinhlobonhlobo ze-biosynthetic and regulatory enzymes," kuchaza u-Anitra Carr, MD, uMqondisi we-University of Otago Medical Nutrition Research Group.
Ngokuka-Alexander Michels, Ph.D., umxhumanisi wocwaningo lwezokwelapha e-OSU's Linus Pauling Institute, okungenani ama-enzyme angu-15 ahlukene emizimbeni yethu ancike kuvithamini C ukuze asebenze kahle, “athinta izinto ezifana nokukhiqizwa kwe-neurotransmitter kanye ne-fat metabolism.
Ngaphezu kwendima yayo njenge-cofactor ye-enzyme,uvithamini Ciyi-antioxidant enamandla esiza ukuvikela ama-biomolecules (njengamaprotheni, i-DNA, i-RNA, ama-organelles, njll.) kuwo wonke umzimba ngokulwa nezinhlobo ze-oxidative ezisebenzayo (ROS).
"I-Vitamin C inemisebenzi eminingana ebalulekile emzimbeni - okuhlanganisa ukusebenza kahle kwamasosha omzimba, ukuphulukiswa kwezicubu, ukwakheka kwe-collagen, ukugcinwa kwethambo noqwanga, nokumuncwa kahle kwe-iron," kusho u-Emily Achey, isazi sokudla okunomsoco obhalisiwe, u-MD, unjiniyela we-R&D, INFCP.
Ukuthola uvithamini C owanele nsuku zonke kusiza izimiso eziningi zomzimba wakho ukuthi ziphumelele, futhi ukwengeza uvithamini C kungakunikeza izinzuzo eziningi, njengalezi eziyisithupha esizichaza kabanzi ngezansi:
Ngokugqugquzela ukukhiqizwa nokusebenza kwamangqamuzana amhlophe egazi (amangqamuzana asebenza kanzima ukuze amasosha omzimba wethu azalwa futhi aguquguquke ukuze asigcine sinempilo), izithako zevithamini C zigcina amasosha akho omzimba esesimweni esiphezulu.
Isibonelo, njengoba kwabelwane ngaphambili nge-mindbodygreen yisazi sokudla okunempilo uJoanna Foley, i-RD, i-CLT, i-vitamin C ikhuthaza ukwanda kwama-lymphocyte futhi isiza amangqamuzana omzimba njengamaseli amhlophe egazi (isb, ama-neutrophils) ukuze anciphise ama-microorganisms ayingozi.
Futhi lokhu kuyisiqalo nje.Njengoba iPhini Likamongameli Wezindaba Zesayensi wembg uDkt. Ashley Jordan Ferira, i-RDN ichaza: “Ucwaningo mayelana nalesi sakhi esincibilikayo esincibilika emanzini kanye nokuzivikela komzimba lubonisa ukuthi uvithamini C usebenzela thina ngokumelene nokuvimbela isikhumba ezindaweni eziningi ezihlosiwe. izindlela zisebenza.(umugqa wethu wokuqala wokuzivikela) kanye ne-phagocytosis ukuqeda amagciwane, ukuqothula amangqamuzana omzimba akhathele kanye nokulawulwa kwezakhi zofuzo. "
Ubuwazi ukuthi uvithamini C uyisithako esibalulekile ekukhiqizweni kwe-collagen?Ungambonga uvithamini C ngokusiza ukugcina isikhumba sakho sisisha futhi siqinile.
Kokubili i-vitamin C yomlomo kanye ne-topical (ngokuvamile esesimweni se-vitamin C serum) itholakale isekela isikhumba esikhanyayo nesinempilo. ukubukeka kwesikhumba okungcono kanye nemibimbi embalwa.
Nakuba i-collagen ngokungangabazeki iyi-buzzword emhlabeni wokunakekelwa kwesikhumba (futhi ngesizathu esihle), amaprotheni esakhiwo empeleni abalulekile empilweni yamathambo nempilo ehlangene-okusho ukuthi ukudla okwanele kwevithamini C kubalulekile esikhumbeni esinempilo, Amathambo namalunga kubalulekile.
Njengoba uFerira echaza kabanzi, “I-Collagen iyiphrotheni eningi kakhulu emzimbeni womuntu, ngakho yebo, nakuba kuyisikhumba, amalunga, namathambo, futhi iyimisipha, imisipha, uqwanga, imithambo yegazi, amathumbu, nokunye.Uqhube wathi, "Njengoba i-collagen synthesis evamile kanye ne-vitamin C, evikela futhi ivikele ekucindezelekeni kwe-oxidative, ukudla kwansuku zonke kwalesi sakhi kungaba nomthelela omkhulu kuwo wonke umzimba."
"I-Vitamin C itholakala emazingeni aphezulu kakhulu ebuchosheni kanye nezicubu ze-neuroendocrine, njenge-adrenal ne-pituitary glands, ephakamisa indima ebalulekile kulezi zitho nezicubu," kusho uCarr. Eqinisweni, "isayensi ibonisa ukuthi ubuchopho kanye nezinzwa zabo bayakuhalela u-vitamin C futhi bayazwela ekuntulekeni noma ekuntulekeni kukavithamini C,” kuchaza uFerira.
Uqhube wathi: “Indima kauvithamini Cebuchosheni kuyaqabukela kuxoxwe ngakho, kodwa kubaluleke kakhulu.Isibonelo, lesi sakhi senza sikwazi ukwakheka kwe-myelin kuma-neurons nezinzwa.
Indima yokusekela uvithamini C/ubuchopho ayigcini lapho. UFerira uthi “ngisho nokwakheka kwemithambo yegazi ebuchosheni (angiogenesis) kudinga uvithamini C” ngenxa yendima eshiwo ngenhla endleleni yokukhiqiza i-collagen.” Uma kuke kwaba khona isitho esidinga i-antioxidant enkulu efana ne-vitamin C ukusiza ukulwa nama-radicals mahhala kanye nebhalansi ye-redox, kwakuyingqondo, "kusho uFerira.
”Ngokwesibonelo, [uvithamini C] angakwazi ukusekela isimo sengqondo ngokuhlanganisa ama-neurotransmitters namahomoni e-neuropeptide,” kuphawula uCarr.
Sengiphetha, kusobala ukuthi uvithamini C unezindima ezibalulekile eziningi ohlelweni lwezinzwa. Eqinisweni, ucwaningo lubonisa ukuthi amazinga anele kavithamini C ayadingeka ukuze kusekelwe inkumbulo nokusebenza kwengqondo. Lokhu kungase kube isizathu esenza isayensi eshicilelwe inqume ukuthi ukuqonda kwakho isimo sikavithamini C singase sibe umvuzo wobuchopho bakho kanye nempilo yengqondo.
Indima kavithamini C ezindleleni ze-neuroendocrine iqala ebuchosheni kodwa kancane kancane ingena kuwo wonke umzimba ukuze isize ukulinganisa amahomoni.Isibonelo, uvithamini C udlala indima ebalulekile ku-axis ye-hypothalamic-pituitary-adrenal (HPA) (cabanga impendulo yokucindezeleka yokulwa-noma-indiza. ).
Eqinisweni, “izindlala ze-adrenal ziqukethe inani eliphakeme kakhulu likavithamini C kuwo wonke umzimba futhi elidingekayo ukuze kukhiqizwe i-cortisol efanele,” kuchaza u-Achey.
Ngokusekela ibhalansi yama-oxidants nama-antioxidants ezindlala ze-adrenal, uvithamini C usekela impilo engokomzwelo neminye imisebenzi eminingi yomzimba, njengoba izindlala ze-adrenal zibandakanyeka ekulawuleni umzimba nomfutho wegazi onempilo, ukusekela amasosha omzimba, nokunye.
Kwesinye isikhathi imisoco iba ngabalingani abangasizana.Lokhu kunjalo nge-vitamin C kanye ne-iron ebalulekile yamaminerali.
I-Vitamin C isekela ukuncibilika kwe-iron emathunjini amancane, okwenza i-ayoni eyengeziwe imunceke emathunjini. ,” kuchaza uFerira.
Lawa amazwibela ambalwa alokho le minerali engakwenza.Cishe wonke amangqamuzana emzimbeni wakho adinga okusansimbi ukuze asebenze kahle, okuhlinzeka ngesinye isizathu sokwandisa ukudla kwakho kwe-vitamin C kwansuku zonke kulabo abanenkinga yokuthola insimbi eyanele.
Njenge-antioxidant encibilikayo emzimbeni encibilikayo, uvithamini C usiza ekunciphiseni ama-radicals mahhala futhi alwe ne-ROS kukho kokubili ama-intracellular and extracellular compartments (okungukuthi, intracellular kanye ne-extracellular) kuwo wonke umzimba.
Ngaphezu kwalokho, i-vitamin C ngokwayo ayigcini nje ngokuba yi-antioxidant, kodwa futhi ikhuthaza ukuvuselelwa kwe-vitamin E, i-"partner" encibilikayo e-fat-soluble.Lo msebenzi ovuselelayo usiza amavithamini C no-E ukuthi asebenze ndawonye ukuze avikele amangqamuzana ahlukene nezicubu emzimbeni wonke - kusukela esikhunjeni nasemehlweni kuye enhliziyweni, ebuchosheni nokunye.
Kusukela ebufakazini obabiwe ngenhla, kuyacaca ukuthi uvithamini C ubaluleke kakhulu ku-physiology yethu uma kuziwa empilweni ye-360 degree.Ngenxa yokuthi iyancibilika emanzini (ngakho-ke ayikwazi ukugcinwa ngobuningi emzimbeni njengamavithamini ancibilikayo emafutheni), kufanele sithole izidingo zethu zansuku zonke zikavithamini C ngokudla kanye nezithako zokudla.
Abantu abazithola behamba kakhulu bangase bazuze ngokuthatha uvithamini C nsuku zonke ukuze bathole ukwesekwa kwamasosha omzimba. Njengoba uCarr echaza, ukuzizwa kabi “kwenza amazinga kavithamini C womzimba wakho ehle, futhi udinga ivithamini eyengeziwe ukuze usebenze ngokusemandleni akho.”Ukugcwalisa lezi zitolo zikavithamini C nsuku zonke kuzosiza izicubu zakho namaseli ukukuthola lapho edinga uC.
I-Vitamin C iphinde isekele ukuhlanganiswa kwe-collagen, ngakho-ke uma ufuna ukusekela impilo yesikhumba sakho ngaphakathi nangaphandle, isengezo sekhwalithi ephezulu siyisengezo esihle esimisweni sakho sansuku zonke. futhi silapha), masithembeke, zonke izindlela zezempilo nezinzuzo ezibalwe ngenhla zingasekelwa ngesithasiselo esisebenzayo, esinamandla aphezulu kavithamini C!
Nakuba ezinye izilwane eziningi zingenza uvithamini C, abantu badinga usizo oluncane.Ngenxa yokuthi asikwazi ukuhlanganisa uvithamini C (noma ngisho ukuwugcina), kufanele sikudle nsuku zonke.
U-Ferira, usosayensi wezokudla okunomsoco kanye ne-dietitian ebhalisiwe, uqhubekisela phambili izinto, wabelana ngokuthi, “Cishe uhhafu wabantu abadala baseMelika abanawo uvithamini C ekudleni kwabo.Njengesizwe, siyehluleka ukuhlangabezana nalawa mazinga ayisisekelo noma izidingo Eziyisisekelo, imithamo esebenzayo iyinzuzo encane kakhulu.”Waqhubeka echaza, “Ngeke sicabange ukuthi uvithamini C uzokwenzeka kithi ngoMsombuluko kuya ngeSonto.Kufanele kube indlela enengqondo yokudla okubandakanya ukuhlela kanye naMasu.”
Lokhu kusho ukuthi kufanele wengeze ukudla okunovithamini C ocebile ohlwini lwakho lokuthenga (izibalo!) futhi ucabangele izinzuzo ezikhulayo zokwengeza isithasiselo sezinga eliphezulu sikavithamini C womlomo esimisweni sakho.
Ngokukhethekile, isithasiselo esinamandla aphezulu C siqinisekisa ukuthi uthola wonke u-C (bese kuba okunye) okudingayo ukuze usekele impilo yakho yonke.
Mayelana nokuphepha, ukweqisa kwe-vitamin C kunzima kakhulu – ngenxa yokuthi ivithamini encibilika emanzini, umzimba wakho ukhipha uvithamini C oweqile lapho uchama, okusho ukuthi ubuthi buphansi kakhulu (imininingwane eyengeziwe ngezansi).).
Ngokusho kwe-National Academy of Sciences, ukudla okunconywayo okunconywayo ukuze kugwenywe ukuntuleka kwe-vitamin C (cishe i-42% yabantu abadala base-US, njengoba kuphawuliwe ngaphambili, behluleka ukwenza kanjalo) yi-75 mg kwabesifazane (noma ngisho nangaphezulu uma bekhulelwe noma bencelisa).high) kanye 90 mg amadoda.
Sekushiwo lokho, umgomo awukona nje ukugwema ukushiyeka. Le ndlela "yehlisa izindleko futhi ibukela phansi amandla aphelele alesi sakhi esimangalisayo," kusho uFerira. Eqinisweni, "Umgomo wakho uwukuzama ukukhulisa amazinga akho egazi likavithamini C. The I-Linus Pauling Institute yeseka izincomo zansuku zonke ze-400 mg ekudleni nasezithasiselweni,” kusho uMichels.
Nakuba i-400 mg kavithamini C ngokuqinisekile akufanele ithathwe kancane, isayensi ibonisa ukuthi imithamo ephezulu kavithamini C (okungukuthi imithamo egxilile ye-500 mg, 1,000 mg, njll.) ingasisiza ukukhulisa ukuphendula kwethu kwamasosha omzimba, izinzuzo zenhliziyo nemithambo yegazi, nokunye.
Kungakho ifomula ye-MBg's Vitamin C Potency+ inikeza u-1,000 mg kavithamini C onamandla okumunca aphezulu ukuze asize ukuvala izikhala zokudla okunomsoco, ukuzuza ukwanela kukavithamini C, nokusebenzisa ngokugcwele amandla esistimu alesi sakhiwo.Udokotela womndeni uMadiha Saeed, MD, ubize lokhu “ngomthamo wamandla aphezulu.”
NgokukaCarr, uma kuziwa kuvithamini C, inqobo nje uma udla okungenani izikhathi ezinhlanu ngosuku, ukudla izithelo nemifino kungenza iqhinga—kuhlanganise nokudla okunovithamini C okunothe njengogwava, i-kiwi, noma eminye imifino nezithelo.
Nokho, ezinye izici zingase zandise isidingo somuntu sikavithamini C.” Kuhlale kubalulekile ukucabangela impilo yomuntu: okuhlanganisa impilo yakhe yokugaya ukudla, impilo yamathambo, amazinga okucindezeleka, ukuzivikela komzimba, nokuthi uyabhema yini—konke okungandisa isidingo sokudla. uvithamini C futhi ungenza kube nzima Thola izidingo zakho ezinhle ngokudla,” kusho u-Achey.
UFerira wanezela: “Siyazi ngocwaningo olumele izwe lonke ukuthi amadoda, abantu abakhuluphele noma abakhuluphele ngokweqile, abantu abadala abasebasha, abantu base-Afrika-baseMelika kanye nabaseMelika baseMexico, abantu abahola kancane nabangenakho ukudla bathola amazinga aphezulu ngokulingana nokuntuleka kwe-vitamin C. ”
"Asikho isikhathi sosuku esingcono kunesinye," kusho uMichels. Eqinisweni, isikhathi esingcono kakhulu lapho ungasikhumbula!
Uma nje ukhetha isithasiselo se-vitamin C esiphezulu, esinamandla esibeka phambili ukumuncwa nokugcinwa, ungathatha ngokuzethemba uvithamini C ekuseni, emini, noma kusihlwa, ngokudla noma ngaphandle kokudla-ukuzikhethela kungokwakho.
Nakuba isikhathi sosuku singenandaba, kubalulekile ukuthi ngaso sonke isikhathi uphuze uvithamini C oncibilikayo emanzini ukuze usize ngokumuncwa. umzimba.
Ukuthatha i-vitamin C eningi kungaba nemiphumela engemihle engaba khona.U-Ferira wachaza, “I-Vitamin C inephrofayili eqinile yokuphepha, futhi amazinga kavithamini C afika ku-2,000 mg ngosuku aboniswe ukuthi aphephile kubantu abadala.Eqinisweni, izifundo zikavithamini C ngokuvamile zisebenzisa imithamo ephezulu, nemiphumela engemihle embalwa ebikiwe.
Akunconywa ukuthi umuntu omdala ovamile aphuze ngaphezu kwe-2,000 mg ngosuku ngenxa yokuthi i-vitamin C engamuncwayo inomphumela we-osmotic emathunjini njengoba umzimba wakho uklanyelwe ukuqeda i-vitamin C eyengeziwe. Lokhu kungase kubonakale njengokungakhululeki kwamathumbu, njengesisu. ukungaphatheki kahle, isicanucanu, noma indle exekethile.
Kubalulekile ukuqaphela ukuthi uvithamini C oweqile ongamuncwa unemiphumela engemihle evame kakhulu, yingakho kubalulekile ukuthola isithasiselo sikavithamini C esimunca kakhulu.
Isikhathi sokuthumela: Mar-22-2022