Vitamin C: abin da yake yi, da kashi, da kuma ko yana da daraja shi

Vitamin C yana daya daga cikin kayan abinci da aka fi sayarwa a duniya kuma kuma yana daya daga cikin mafi yawan sayarwa. Wannan ba ya sa shi mara amfani akwai wasu abubuwa da yake yi sosai kuma hujjojin da ke wurin suna da ƙarfi. Matsalar ita ce, yawanci ana tallata shi ne don abubuwan da ba ya yi.

Abin da yake yi a zahiri

Akwai ayyuka uku da ba za a iya tattaunawa ba:

• Ƙungiyar collagen. Idan ba tare da bitamin C ba, ƙwayoyin cuta da ke haɗa collagen ba sa aiki. Wannan ya shafi fata, tendons, ligaments, ganuwar jini da warkar da rauni.
• Absorption na ƙarfe daga abinci mai tsire-tsire. Yana canza baƙin ƙarfe ba na heme zuwa wani nau'i da hanji ya fi sauƙi.
• Ayyukan ƙwayoyin rigakafi. Neutrophils suna tattara shi a cikin 50 zuwa 100 sau da yawa fiye da matakin da aka samu a cikin plasma.

Abin da yake yi ba haka ba yi: hana sanyi, ƙona kitse, "detox" wani abu, ko hanzarta dawowa daga horo mai wuya a hanyar da lakabin ya nuna.

Da yawa kuke bukata a zahiri

Abin da aka ba da shawarar shi ne: 90 mg kowace rana ga maza da kuma 75 mg ga mataKa yi tunani . Masu shan taba suna juyawa da sauri, don haka ƙara 35 mg. Don hana scurvy kana bukatar kusan 10 mg a rana wannan shine rabin kiwi.

Plasma yana ƙunshe da kimanin 200 mg kowace rana. Sama da wannan, sha yana faduwa daga dutse: daga kashi 200 mg zaka sha kashi 80-90%, daga kashi daya na 1,000 mg kusan kashi 50%, daga 1,250 mg kusan kashi uku. Ciwon koda ya watsar da sauran.

Maganin megadosis na 3,000 mg ba ya ba ka wani abu kusa da tasirin 3,000 mg. Yana ba ka kusan sakamako na 400 mg da tsada fitsari.

Cutar sanyi: abin da bayanai ke cewa

Babban bita akan wannan ya shafi kusan gwaji 30 da mutane sama da 11,000. Ƙarshen: shan 200 mg ko fiye da haka kowace rana ba ya rage damarka na kamuwa da sanyi idan kai matsakaicin mutum ne. Yana rage tsawon lokacin da kashi 8% a cikin manya kusan rabin rana daga sanyi na mako guda 14% da kuma kimanin 14% a cikin yara.

Banda dai mutane da ke fama da matsanancin damuwa ko sanyi: masu tseren marathon, masu tseren kankara, sojoji a fagen fama. A wannan rukunin, yawan cutar ya ragu da kusan kashi 50%. Idan ka fara shan shi ne kawai lokacin da makogwaronka ya riga ya ciwo, amfanin yana kusa da sifili.

Horarwa: idan wani megadoses yana aiki a kanku

Wannan shi ne sashin da yawancin mutane ba su ji ba. A cikin gwaji da aka sarrafa, an ɗauki bitamin C da bitamin E 1,000 a kowace rana na makonni 10-12. da aka blunted wasu horo gyaraKa yi tunani . A cikin aikin jimiri an kawar da karuwar alamun mitochondrial, kuma a cikin tsarin ƙarfin ƙungiyar da aka ƙara ta sami ƙaramin ƙarfi don irin wannan adadin hypertrophy.

A bayyane yake cewa: Matsalolin oxidative daga horo shine siginar, ba lalacewar da kake buƙatar sharewa ba. Idan ka ci gaba da amfani da shi, ka ci gaba da amfani da shi a 200-500 mg kuma ka sha shi tare da abinci sa'o'i 2-3 kafin zamanka. 'Ya'yan itace da kayan lambu ba matsala bane waɗannan allurai suna da ƙananan kuma suna rarraba a cikin yini.

Ƙarfe: mafi amfani mai amfani

Shan bitamin C 50-100 mg tare da abinci mai yawa a cikin ƙarfe na shuka yana ƙara sha sau biyu zuwa sau ukuKa yi tunani . A bayyane: 100 g na jan barkono ko kiwi guda tare da farantin ruwan 'ya'yan itace ko wake. Wannan yana da mahimmanci ga masu cin ganyayyaki, masu cin ganyayyaki da mata masu yawan haila. Kofi da shayi da ke da abinci iri ɗaya suna da sakamako dabam, don haka ka kawar da su na awa ɗaya.

Abincin kafin capsules

• Red bell barkono, 100 g raw 50 game da 125-150 MG
• Blackcurrants, 100 g 180 game da 180 mg
• Kiwi, 'ya'yan itace 1 (75 g) 65 kimanin 65 mg
• Orange, matsakaici kimanin 70 mg
• Broccoli, 100 g dafa game da 60 mg
• Strawberries, 100 g game da 58 mg
• Sauerkraut, 100 g 15-20 MG Ƙarin abinci mai gina jiki

Yin tafasa a cikin ruwa yana biyan kuɗin kashi 30 zuwa 50 cikin ɗari, tun da bitamin C yana narkewa cikin ruwa kuma yana da sauƙi ya sha zafi; dafa shi a tururi ko kuma saurin toya shi ya fi kuɗi kaɗan. Abincin 'ya'yan itace guda biyu da kayan lambu 300 a rana ya sa ka samu 150-250 mg ba tare da kwaya daya ba.

Sa'ad da Ƙarin Abincin Ya Yi Ma'ana

1. Kuna cin abinci ƙasa da kashi biyu na 'ya'yan itace da kayan lambu a rana kuma hakan ba zai canza ba.
2. Idan kana shan taba kana bukatar kimanin 35 mg.
3. Kana kan abinci mai tushen tsire-tsire tare da ƙananan ferritin kuma kana buƙatarsa don ɗaukar ƙarfe.
4. Ƙarƙashin nauyin nauyi: sansanin, gasar shiri, aikin waje a cikin sanyi 200 MG kowace rana don 2-4 makonni.
5. Idan kana da ciwo mai tsanani ko kuma ana yi maka tiyata, kamar yadda likitanka ya faɗa.

Sashin da ya shafi duk abubuwan da ke sama shine 200-500 mg kowace rana, tare da abinciKa yi tunani . Ascorbic acid mai sauƙi yana yin aikin. Liposomal, buffered da "ester" siffofin kudin sau uku zuwa biyar mafi girma ga wani bambanci da ba ya nuna a sakamakon; kawai real dalilin zabi wani buffered form ne m ciki.

Sakamakon sakamako da iyaka

• Sama da 1,000 mg a cikin bugun jini sau da yawa yakan haifar da zawo, ƙuƙwalwa da tashin zuciya wannan sakamako ne na osmotic, ba rashin lafiyan ba.
• A cikin maza tare da tarihin ƙwayoyin koda na oxalate, allurai na 1,000 mg kowace rana da sama da haka suna ƙara haɗarin.
• Tare da haemochromatosis da kuma irin wannan yanayin, karuwa ga sha na baƙin ƙarfe ba shi da kyau.
• Yawan shan maganin zai iya ɓata ƙididdigar glucose a gida.
• Matsakaicin iyakar aminci ga manya shine 2,000 mg kowace rana daga duk hanyoyin haɗuwa.

Lokacin da za ka je wurin likita

• Zubar da jini a cikin gashin gashi ba tare da dalili ba, saurin rauni, raunuka da ba su rufe har tsawon makonni, ciwon haɗin gwiwa tare da rage cin abinci duba wannan maimakon magance kansa.
• Kafin ka wuce 500 mg a rana idan ka taba samun duwatsu a koda.
• Gajiya, launin toka da numfashi a lokacin aiki nemi jini da ferritin, ba bitamin C ba.
• Idan kana shan magani na ciwon daji, maganin antioxidants mai yawa shine tattaunawa da likitan kanjamau.

Gajerun bayanai

• Kuna buƙatar 75-90 mg kowace rana; plasma ya cika kusan 200 mg kuma yawan ya fita cikin fitsari.
• Ba zai hana ka kamuwa da sanyi ba; yana rage tsawon rana ɗaya, sai dai idan kana cikin matsanancin matsi na jiki.
• Amfanin da ya fi bayyane shi ne shan ƙarfe na shuka: 50-100 mg tare da abinci, sau biyu zuwa uku mafi kyau sha.
• 1,000 mg kowace rana na iya daidaitawa da horo tsaya a 200-500 mg kuma kiyaye shi daga zaman ku.
• Peppers, kiwi, broccoli da strawberries za su kai ka can mafi arha fiye da kowane kwaya.