Peb feem coob twb nkag siab txog qhov tseem ceeb ntawm cov vitamin C rau peb lub cev tiv thaiv kab mob.Tab sis yog tias koj paub txog qee yam ntawm mbg cov ntsiab lus ntxiv, tej zaum koj yuav tau pom tias cov vitamins qee zaum ua rau peb tiv thaiv.
Nws hloov tawm tias cov vitamins ua haujlwm ntau yam tseem ceeb hauv peb lub cev - thiab vitamin C tsis muaj qhov zam.Koj lub cev xav tau txausvitamin CTxhua hnub los txhawb nws lub luag haujlwm ua antioxidant muaj zog, txhawb nqa ntau cov enzymes, txhawb kev nqus hlau, thiab lwm yam.
Qhov tseeb yog tias 42% ntawm cov neeg laus neeg Asmeskas muaj cov vitamin C tsis txaus, ua rau lawv lub cev tsis yooj yim los ua cov luag haujlwm tseem ceeb no.Thaum nws los txog rau koj cov vitamin C, cov tshuaj yuav pab kaw qhov sib txawv thiab ua tiav txhua hnub txaus.
Vitamin C tsis yog txhawb nqa koj lub cev xwb.Nws koom nrog ntau cov txheej txheem hauv lub cev, thiab kev noj cov vitamin C zoo tuaj yeem pab cov hlwb, cov ntaub so ntswg thiab cov kabmob ua haujlwm zoo.
Qhov tseeb tiag vitamin C ua dab tsi? Ua ntej, nws ua raws li cofactor - ib qho chaw tsim nyog rau kev ua haujlwm enzymatic - "rau ntau yam biosynthetic thiab tswj enzymes," piav qhia Anitra Carr, MD, Tus Thawj Coj ntawm University of Otago Medical Nutrition Research Group.
Raws li Alexander Michels, Ph.D., tus kws saib xyuas kev tshawb fawb soj ntsuam ntawm OSU's Linus Pauling Institute, tsawg kawg 15 cov enzymes sib txawv hauv peb lub cev nyob ntawm cov vitamin C rau lawv cov kev ua haujlwm kom zoo, "ua rau cov khoom zoo li neurotransmitter ntau lawm thiab cov roj metabolism."
Ntxiv nrog rau nws lub luag haujlwm ua enzyme cofactor,vitamin Cyog ib qho muaj zog antioxidant uas pab tiv thaiv biomolecules (xws li cov proteins, DNA, RNA, organelles, thiab lwm yam) thoob plaws hauv lub cev los ntawm kev sib ntaus sib tua oxidative hom (ROS).
"Vitamin C muaj ntau lub luag haujlwm tseem ceeb hauv lub cev - suav nrog kev ua haujlwm ntawm lub cev tsis muaj zog, kho cov ntaub so ntswg, tsim collagen, tu cov pob txha thiab pob txha mos, thiab kev nqus hlau zoo," said Emily Achey, kws sau npe noj zaub mov, uas MD, R & D engineer, INFCP.
Tau txais cov vitamin C txaus txhua hnub yuav pab tau ntau yam ntawm koj lub cev lub cev kom vam meej, thiab ntxiv nrog cov vitamin C tuaj yeem muab ntau yam txiaj ntsig, zoo li rau rau peb piav qhia ntxiv hauv qab no:
Los ntawm kev txhawb nqa kev tsim thiab kev ua haujlwm ntawm cov qe ntshav dawb (cov hlwb ua haujlwm hnyav rau peb lub cev thiab lub cev tiv thaiv kab mob kom peb noj qab nyob zoo), cov tshuaj vitamin C ua kom koj lub cev tiv thaiv kab mob zoo tshaj plaws.
Piv txwv li, raws li yav dhau los qhia nrog mindbodygreen los ntawm kws noj zaub mov Joanna Foley, RD, CLT, vitamin C txhawb kev loj hlob ntawm lymphocytes thiab pab tiv thaiv kab mob xws li cov qe ntshav dawb (xws li neutrophils) kom tsis txhob muaj kab mob phem.
Thiab qhov no tsuas yog qhov pib xwb.Raws li mbg Tus Lwm Thawj Coj ntawm Kev Tshawb Fawb Txog Kev Tshawb Fawb Dr. Ashley Jordan Ferira, RDN piav qhia: "Kev tshawb fawb txog qhov tseem ceeb ntawm cov dej-soluble micronutrient thiab kev tiv thaiv kab mob no qhia tau tias cov vitamin C ua haujlwm rau peb tiv thaiv daim tawv nqaij barrier hauv ntau lub hom phiaj. txoj kev ua haujlwm.(peb thawj kab ntawm kev tiv thaiv) thiab phagocytosis rau neutralize microbes, tshem tawm cov kab mob hauv lub cev thiab kev tswj cov noob. "
Koj puas paub tias vitamin C yog cov khoom tseem ceeb hauv kev tsim collagen?Koj tuaj yeem ua tsaug rau vitamin C uas pab ua kom koj cov tawv nqaij tshiab thiab muaj zog.
Ob qhov ncauj thiab tshuaj pleev vitamin C (feem ntau nyob rau hauv daim ntawv ntawm cov vitamin C serum) tau pom los txhawb cov tawv nqaij ci thiab noj qab nyob zoo. Qhov tseeb, raws li kev soj ntsuam hauv American Journal of Clinical Nutrition, kev noj cov vitamin C ntau dua tau txuam nrog. Cov tawv nqaij zoo dua qub thiab tsawg dua wrinkles.
Thaum collagen yog undoubtedly lub buzzword nyob rau hauv lub ntiaj teb kev saib xyuas ntawm daim tawv nqaij (thiab yog vim li cas zoo), cov txheej txheem proteins yog ib qho tseem ceeb rau cov pob txha thiab pob qij txha noj qab haus huv ib yam nkaus thiab-lub ntsiab lus kom txaus cov vitamin C yog qhov tseem ceeb rau cov tawv nqaij noj qab haus huv, pob txha thiab pob qij txha yog ib qho tseem ceeb.
Raws li Ferira hais ntxiv, "Collagen yog cov protein ntau tshaj plaws hauv tib neeg lub cev, yog li, thaum nws yog tawv nqaij, pob qij txha, thiab pob txha, nws tseem yog cov leeg, leeg, pob txha mos, cov hlab ntsha, plab, thiab ntau dua."Nws tau hais ntxiv tias, "Txij li ib txwm muaj collagen synthesis thiab vitamin C, uas tiv thaiv thiab tiv thaiv oxidative kev nyuaj siab, yuav tsum tau noj txhua hnub ntawm cov khoom noj no tuaj yeem muaj txiaj ntsig zoo rau tag nrho lub cev."
"Vitamin C pom muaj nyob rau hauv siab heev hauv lub hlwb thiab cov ntaub so ntswg neuroendocrine, xws li cov qog adrenal thiab pituitary, qhia txog lub luag haujlwm tseem ceeb hauv cov kabmob thiab cov ntaub so ntswg," Carr hais tias. xav tau vitamin C thiab rhiab heev rau vitamin C tsis txaus lossis tsis txaus, "piav qhia Ferira.
Nws hais ntxiv: “Lub luag haujlwm ntawmvitamin Cnyob rau hauv lub hlwb tsis tshua muaj kev sib tham, tab sis nws tseem ceeb heev.Piv txwv li, cov khoom noj no pab tsim cov myelin ntawm cov paj hlwb thiab paj hlwb. "
Lub luag haujlwm ntawm vitamin C / hlwb tsis xaus rau ntawd.Feira qhia tias "txawm tias tsim cov hlab ntsha hauv lub hlwb (angiogenesis) yuav tsum muaj vitamin C" ua tsaug rau nws lub luag haujlwm tau hais tseg hauv txoj hauv kev tsim collagen. lub cev uas xav tau cov tshuaj antioxidant zoo li vitamin C los pab tua cov dawb radicals thiab redox tshuav nyiaj li cas, nws yog lub hlwb, "Feira hais.
"Piv txwv li, [vitamin C] tuaj yeem txhawb kev xav los ntawm kev sib txuas neurotransmitters thiab neuropeptide cov tshuaj hormones," Carr tau sau tseg. Ntxiv rau lawv cov txiaj ntsig ntawm kev xav, ob qho tib si neurotransmitters thiab neuropeptides ua lub luag haujlwm hauv txoj kev xa xov xwm.
Hauv kev xaus, nws yog qhov tseeb tias vitamin C muaj ntau lub luag haujlwm tseem ceeb thoob plaws hauv lub paj hlwb.Qhov tseeb, kev tshawb fawb pom tau tias cov vitamin C txaus yuav tsum tau los txhawb kev nco thiab kev txawj ntse. Cov xwm txheej vitamin C tuaj yeem yog khoom plig rau koj lub hlwb thiab kev paub txog kev noj qab haus huv.
Vitamin C lub luag hauj lwm nyob rau hauv neuroendocrine pathways pib nyob rau hauv lub hlwb tab sis maj permeates tag nrho lub cev los pab sib npaug cov tshuaj hormones. Piv txwv li, vitamin C plays ib tug tseem ceeb luag hauj lwm nyob rau hauv lub hypothalamic-pituitary-adrenal (HPA) axis (xav sib ntaus-los yog-flight kev nyuaj siab teb. ).
Qhov tseeb, "cov qog adrenal muaj qhov siab tshaj plaws ntawm cov vitamin C nyob rau hauv tag nrho lub cev thiab yuav tsum tau rau cov cortisol tsim nyog," piav qhia Achey.
Los ntawm kev txhawb nqa qhov sib npaug ntawm oxidants thiab antioxidants nyob rau hauv cov qog adrenal, vitamin C txhawb kev xav thiab ntau lwm yam physiological functions, raws li cov qog adrenal koom nyob rau hauv regulating metabolism thiab noj qab haus huv ntshav siab, txhawb kev tiv thaiv kab mob, thiab lwm yam.
Qee lub sij hawm cov as-ham yog cov neeg koom tes uas tuaj yeem pab tau ib leeg.Qhov no yog cov ntsiab lus ntawm cov vitamin C thiab cov ntxhia pob zeb tseem ceeb.
Vitamin C txhawb kev solubility ntawm cov hlau hauv cov hnyuv, tso cai rau ntau cov hlau kom nqus tau hauv cov hnyuv. "Iron yog cov ntxhia tseem ceeb uas peb xav tau txhua hnub rau DNA synthesis, tiv thaiv kev ua haujlwm, thiab ua kom cov qe ntshav liab noj qab haus huv rau kev tswj hwm cov pa oxygen. ,” piav qhia Ferrira.
Cov no tsuas yog ob peb qhov tseem ceeb ntawm cov ntxhia no tuaj yeem ua tau.Virtual txhua lub cell hauv koj lub cev xav tau hlau kom ua haujlwm zoo, muab lwm qhov laj thawj ntxiv rau koj cov vitamin C txhua hnub rau cov neeg uas tawm tsam kom tau hlau txaus.
Raws li lub cev thawj dej-soluble antioxidant, vitamin C pab neutralize dawb radicals thiab tua ROS nyob rau hauv ob qho tib si intracellular thiab extracellular compartments (ie, intracellular thiab extracellular) thoob plaws hauv lub cev.
Dab tsi ntxiv, vitamin C nws tus kheej tsis tsuas yog ua raws li cov tshuaj tiv thaiv antioxidant, tab sis kuj txhawb kev tsim cov vitamin E, cov rog-soluble "tus khub" antioxidant.Qhov kev ua kom zoo dua qub no pab cov vitamins C thiab E ua haujlwm ua ke los tiv thaiv cov hlwb thiab cov ntaub so ntswg thoob plaws lub cev - los ntawm daim tawv nqaij thiab qhov muag mus rau peb lub plawv, hlwb thiab ntau dua.
Los ntawm cov pov thawj qhia saum toj no, nws yog qhov tseeb tias vitamin C yog qhov tseem ceeb rau peb lub cev thaum nws los txog rau 360 degree kev noj qab haus huv.Vim tias nws yog dej-soluble (thiab yog li tsis tuaj yeem khaws cia hauv ntau lub cev zoo li cov vitamins muaj roj), peb yuav tsum tau txais peb cov vitamin C niaj hnub xav tau los ntawm cov khoom noj thiab tshuaj ntxiv.
Cov neeg uas pom lawv tus kheej taug kev ntau yuav tau txais txiaj ntsig los ntawm kev noj cov vitamin C txhua hnub rau kev tiv thaiv kab mob.Raws li Carr piav qhia, kev xav tsis zoo "ua rau koj lub cev cov vitamin C poob qis, thiab koj xav tau cov vitamin ntau dua los ua qhov zoo tshaj plaws."Ntxiv cov vitamin C cov khw muag khoom noj txhua hnub yuav pab koj cov ntaub so ntswg thiab hlwb kom tau lawv thaum lawv xav tau C.
Vitamin C kuj txhawb collagen synthesis, yog li yog tias koj xav pab txhawb koj cov tawv nqaij noj qab haus huv los ntawm sab hauv tawm, ib qho khoom noj khoom haus zoo yog ib qho zoo ntxiv rau koj cov kev ua txhua hnub.Thaum lub hom phiaj kev noj zaub mov zoo rau kev zoo nkauj yog thaj chaw loj hlob ntawm kev tshawb fawb ( thiab ntawm no peb nyob), cia peb ua siab ncaj, txhua txoj hauv kev noj qab haus huv thiab cov txiaj ntsig tau teev tseg saum toj no tuaj yeem rov qab tau nrog cov txiaj ntsig zoo, muaj zog vitamin C ntxiv!
Txawm tias feem ntau lwm cov tsiaj tuaj yeem tsim cov vitamin C, tib neeg xav tau kev pab me ntsis.Vim tias peb tsis tuaj yeem tsim cov vitamin C (lossis khaws cia), peb yuav tsum haus nws txhua hnub.
Ferira, tus kws tshawb fawb txog zaub mov noj thiab tus kws kho mob sau npe, yuav siv ntau yam ntxiv, sib qhia, "Yuav luag ib nrab ntawm cov neeg laus Asmeskas tsis muaj vitamin C hauv lawv cov zaub mov.Raws li ib lub teb chaws, peb ua tsis tau raws li cov theem hauv qab no lossis cov kev xav tau yooj yim, cov koob tshuaj tau txais txiaj ntsig tsawg dua qhov txiaj ntsig. "Nws hais ntxiv tias, “Peb tsis tuaj yeem xav tias cov vitamin C tsuas yog tshwm sim rau peb hnub Monday txog hnub Sunday.Nws yuav tsum yog txoj hauv kev paub txog kev noj zaub mov uas suav nrog kev npaj thiab Lub Tswv Yim. "
Qhov no txhais tau tias koj yuav tsum tau ntxiv cov vitamin C-nplua nuj cov khoom noj rau hauv koj daim ntawv teev npe khoom (stats!) thiab xav txog cov txiaj ntsig ntxiv ntawm kev ntxiv cov vitamin C hauv qhov ncauj zoo rau koj lub sijhawm.
Tshwj xeeb, qhov muaj peev xwm C ntxiv kom ntseeg tau tias koj tau txais tag nrho C (thiab tom qab ntawd qee qhov) koj xav tau los txhawb koj txoj kev noj qab haus huv tag nrho.
Hais txog kev nyab xeeb, vitamin C overdose yog qhov nyuaj heev - vim tias nws yog cov vitamin dej-soluble vitamin, koj lub cev excretes ntau vitamin C thaum koj tso zis, uas txhais tau hais tias toxicity tsawg heev (ntau cov ntsiab lus hauv qab no).).
Raws li National Academy of Sciences, qhov pom zoo noj zaub mov kom tsis txhob muaj vitamin C tsis txaus (kwv yees li 42% ntawm cov neeg laus hauv Asmeskas, raws li tau sau tseg ua ntej, tsis ua li ntawd) yog 75 mg rau cov poj niam (lossis ntau dua yog tias cev xeeb tub lossis pub niam mis).siab) thiab 90 mg rau cov txiv neej.
Uas tau hais tias, lub hom phiaj tsis yog tsuas yog zam kom tsis txhob muaj qhov tsis txaus.Qhov no "txo cov nqi thiab txo qis lub peev xwm ntawm cov khoom noj zoo kawg nkaus," Ferira tau hais. Qhov tseeb, "Koj lub hom phiaj yog sim ua kom koj cov ntshav ntau ntawm cov vitamin C. Linus Pauling lub koom haum txhawb nqa 400 mg txhua hnub kev pom zoo los ntawm cov khoom noj thiab tshuaj ntxiv, "hais tias Michels.
Txawm hais tias 400 mg ntawm cov vitamin C yeej tsis yog qhov qis dua, kev tshawb fawb pom tau tias ntau dua ntawm cov vitamin C (piv txwv li cov tshuaj nquag ntawm 500 mg, 1,000 mg, thiab lwm yam) tuaj yeem pab peb txhawb peb lub cev tiv thaiv kab mob, cov txiaj ntsig ntawm lub plawv, thiab ntau dua.
Tias yog vim li cas mbg's Vitamin C Potency + mis muab 1,000 mg ntawm vitamin C nrog lub peev xwm nqus tau siab los pab kaw qhov khoob ntawm cov khoom noj khoom haus, ua tiav cov vitamin C txaus, thiab ua kom zoo dua ntawm cov khoom noj no lub peev xwm.Tsev neeg tus kws kho mob Madiha Saeed, MD, tau hu qhov no "cov koob tshuaj muaj zog."
Raws li Carr, thaum nws los txog rau vitamin C, tsuav yog koj noj tsawg kawg tsib zaug hauv ib hnub, noj txiv hmab txiv ntoo thiab zaub tuaj yeem ua kom yuam kev - suav nrog cov zaub mov muaj vitamin C zoo li guava, kiwi, lossis lwm yam zaub thiab txiv hmab txiv ntoo.
Txawm li cas los xij, qee yam yuav ua rau tib neeg xav tau vitamin C. "Nws yog ib qho tseem ceeb uas yuav tsum xav txog ib tus neeg txoj kev noj qab haus huv: suav nrog lawv txoj kev noj qab haus huv, cov pob txha noj qab haus huv, qib kev ntxhov siab, kev tiv thaiv kab mob, thiab seb lawv haus luam yeeb - tag nrho cov no tuaj yeem ua rau muaj kev xav tau ntau ntxiv. vitamin C thiab muaj peev xwm ua rau nws nyuaj Tau txais koj cov kev xav tau zoo tshaj plaws los ntawm kev noj zaub mov, "Achey hais.
Ferira tau hais ntxiv tias: "Peb paub los ntawm cov neeg sawv cev ntawm kev tshawb fawb hauv tebchaws tias cov txiv neej, cov neeg rog dhau lossis rog, cov hluas, cov neeg Asmeskas-Asmeskas thiab Mev-Asmeskas, cov neeg tau nyiaj tsawg thiab cov neeg tsis muaj zaub mov tsis muaj kev nyab xeeb muaj qhov tsis txaus siab ntawm cov vitamin C tsis txaus thiab qhov tsis txaus. ”
Michels hais tias "Tsis muaj lub sijhawm zoo dua li lwm yam," Michels hais tias, qhov tseeb, lub sijhawm zoo tshaj plaws yog thaum koj tuaj yeem nco qab nws!
Tsuav koj xaiv qhov zoo, muaj zog vitamin C ntxiv uas tseem ceeb rau kev nqus thiab khaws cia, koj tuaj yeem ntseeg siab noj vitamin C thaum sawv ntxov, tav su, lossis yav tsaus ntuj, nrog lossis tsis muaj zaub mov - qhov kev xaiv yog koj li.
Thaum lub sij hawm ntawm hnub tsis muaj teeb meem, nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov noj cov dej-soluble vitamin C nrog ib co dej los pab nrog nqus. lub cev.
Kev noj cov vitamin C ntau dhau tuaj yeem muaj qee qhov kev mob tshwm sim.Ferira piav qhia, "Vitamin C muaj qhov muaj kev nyab xeeb zoo, thiab cov vitamin C ntau txog 2,000 mg ib hnub tau pom tias muaj kev nyab xeeb rau cov neeg laus."Qhov tseeb, cov kev tshawb fawb vitamin C feem ntau siv cov koob tshuaj ntau dua, nrog rau qee qhov kev tshwm sim tsis zoo.
Nws tsis pom zoo rau cov neeg laus nruab nrab noj ntau dua 2,000 mg ib hnub twg vim tias tsis muaj vitamin C muaj cov nyhuv osmotic hauv plab vim tias koj lub cev tau tsim los tshem tawm cov vitamin C ntau dhau. tsis xis nyob, xeev siab, lossis quav quav.
Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias cov vitamin C ntau dhau los muaj cov kev mob tshwm sim feem ntau, uas yog vim li cas nws tseem ceeb heev kom nrhiav tau cov vitamin C ntxiv uas yog absorbable heev.
Post lub sij hawm: Mar-22-2022