Vazhinji vedu tatonzwisisa kukosha kwevhitamini C kune immune system yedu.Asi kana iwe uchiziva zvimwe zvembg's supplement content, iwe unogona kunge wakacherechedza kuti mavhitamini dzimwe nguva anotibata isu tisingatarisiri.
Zvinoitika kuti mavhitamini anoita mabasa akati wandei akakosha mumiviri yedu-uye vhitamini C haisi iyo.Muviri wako unoda zvakakwanavitamini Czuva rega rega kutsigira basa rayo seyakasimba antioxidant, booster yeakawanda ma enzymes, booster yekunyudza iron, nezvimwe.
Ichokwadi ndechokuti 42% yevanhu vakuru veAmerica vane mazinga asina kukwana evhitamini C, zvichiita kuti zvive zvakaoma kuti miviri yavo iite mabasa aya anokosha.Kana zvasvika kune yako vitamin C chimiro, zvinowedzera zvinogona kubatsira kuvhara iyo gaka uye kuwana kukwana kwezuva nezuva.
Vhitamini C haingotsigire immune system yako. Inobatanidzwa mumaitiro mazhinji emumuviri, uye kutora yemhando yepamusoro vhitamini C yekuwedzera inogona kubatsira maseru aya, matishu uye nhengo kushanda zvakanaka.
Chii chaizvo chinoita vitamini C? Kutanga, inoshanda se cofactor - musanganiswa unodiwa pakuita enzymatic - "kune zvakasiyana-siyana zvebiosynthetic uye regulatory enzymes," anotsanangura kudaro Anitra Carr, MD, Mutungamiriri weYunivhesiti yeOtago Medical Nutrition Research Group.
Sekureva kwaAlexander Michels, Ph.D., murongi weongororo yekiriniki paOSU's Linus Pauling Institute, maenzayemu gumi nemashanu akasiyana mumuviri wedu anoenderana nevhitamini C kuita basa rawo chairo, “zvichikanganisa zvinhu zvakaita sekugadzirwa kweurotransmitter uye metabolism yemafuta.
Pamusoro pebasa rayo se enzyme cofactor,vitamini Ci antioxidant ine simba inobatsira kuchengetedza biomolecules (senge mapuroteni, DNA, RNA, organelles, nezvimwewo) mumuviri wese nekurwisa reactive oxidative marudzi (ROS).
"Vitamin C ine mabasa akati wandei akakosha mumuviri - anosanganisira kwakaringana immune system kushanda, kuporesa kwetishu, collagen kuumbwa, kuchengetedza bhonzo uye cartilage, uye kunyudzwa kwesimbi," anodaro Emily Achey, akanyoreswa nyanzvi yezvekudya, uyo MD, R&D injiniya, INFCP.
Kuwana vhitamini C yakakwana zuva rega rega kunobatsira akawanda emuviri wako kukura, uye kuwedzera nevhitamini C kunogona kupa huwandu hwemabhenefiti, senge matanhatu atinotsanangura zvakadzama pazasi:
Nekukurudzira kugadzirwa uye kushanda kwemasero machena eropa (masero anoshanda nesimba kune edu ekuzvarwa uye anogadzirisa immune system kuti tive neutano hwakanaka), vhitamini C inowedzera inochengetedza immune system yako muchimiro chepamusoro.
Semuenzaniso, sezvakambogoverwa ne mindbodygreen nenyanzvi yezvokudya Joanna Foley, RD, CLT, vhitamini C inokurudzira kupararira kwe lymphocytes uye inobatsira masero ekudzivirira zvirwere zvakadai semasero machena eropa (eg, neutrophils) kuti abvise utachiona hunokuvadza.
Uye ichi chingori mavambo.SeMutevedzeri weMutungamiriri weScientific Affairs wembg Dr. Ashley Jordan Ferira, RDN inotsanangura: "Ongororo pamusoro peiyi yakakosha mumvura-inonyungudika micronutrient uye kudzivirirwa kwemuviri kunoratidza kuti vhitamini C iri kushanda pachinzvimbo chedu ichipikisa ganda rinodzivirira mune zvakawanda zvakanangwa. nzira dzinoshanda.(yedu yekutanga mutsara wekudzivirira) uye phagocytosis kumisa hutachiona, kurwisa akaneta maseru ekudzivirira uye geni regini."
Wanga uchiziva here kuti vhitamini C chinhu chakakosha mukugadzirwa kwecollagen? Unogona kutenda vhitamini C nekubatsira kuchengetedza ganda rako nyowani uye rakasimba.
Zvose zvemuromo uye zvemusoro vhitamini C (kazhinji iri muchimiro chevhitamini C serum) yakawanikwa inotsigira ganda rakajeka uye rine hutano.Kutaura zvazviri, maererano nekuongorora kwekuongorora muAmerican Journal of Clinical Nutrition, kukwirira kwevhitamini C kwakabatana. zviri nani kutaridzika kweganda uye mashoma wrinkles.
Kunyange zvazvo collagen pasina mubvunzo iri buzzword munyika yekuchengetedza ganda (uye nokuda kwechikonzero chakanaka), mapuroteni emuumbirwo anonyatsobatanidzwa kune hutano hwemapfupa uye majoini zvakare-zvinoreva kuti kudya kwakakwana kwevhitamini C kwakakosha kune ganda rine utano, Mabhonzo nemajoini zvakakosha.
Sokutsanangura kwaFerira achiti, “Collagen ndiro puroteni rakawandisa mumuviri wemunhu, saka hongu, kunyangwe riri ganda, majoini, nemabhonzo, zvakare mhasuru, marunda, shwashwa, tsinga dzeropa, ura, nezvimwe.Akaenderera mberi achiti, "Sezvo zvakajairika collagen synthesis uye vhitamini C, inodzivirira nekuchengetedza kubva mukushushikana kweoxidative, kudyiwa kwezuva nezuva kwechikafu ichi kunogona kukanganisa muviri wese."
"Vitamin C inowanikwa mumatunhu akakwirira kwazvo muuropi uye neuroendocrine tishu, senge adrenal uye pituitary glands, zvichiratidza basa rinokosha munhengo idzi uye matishu," akadaro Carr. vanoda vhitamini C uye vanonzwa kushaikwa kana kushomeka kwevhitamini C,” anotsanangura kudaro Ferira.
Akaenderera mberi achiti: “Basa revitamini Cmuuropi haawanzokurukurwa, asi inokosha zvikuru.Semuenzaniso, chikafu ichi chinogonesa kuumbwa kwemyelin pane neurons netsinga. "
Basa rekutsigira vhitamini C/uropi harigumire ipapo. Ferira anogovera kuti “kunyangwe kuumbwa kwetsinga dzeropa muuropi (angiogenesis) kunoda vhitamini C” nekuda kwebasa raro rambotaurwa mukugadzira collagen nzira. nhengo yaida antioxidant yakakura senge vhitamini C kubatsira kurwisa mahara radicals uye redox chiyero, hwaive huropi, "akadaro Ferira.
"Somuenzaniso, [vhitamini C] inogona kutsigira mafungiro kuburikidza nekugadzira neurotransmitters uye neuropeptide hormone," Carr akadaro. Pamusoro pemigumisiro yazvo pamafungiro, zvose zvinokonzerwa neurotransmitters uye neuropeptides dzinoita basa munzira iyo ruzivo runoparidzirwa.
Mukupedzisa, zviri pachena kuti vhitamini C ine akawanda akakosha mabasa mukati metsinga system.Kutaura zvazviri, tsvagiridzo inoratidza kuti mazinga akakwana evhitamini C anodiwa kutsigira ndangariro uye kugona kwekuziva. vhitamini C chimiro chinogona kunge chiri mubairo wehuropi hwako uye hutano hwekuziva.
Vitamin C's role in neuroendocrine pathways inotanga muuropi asi zvishoma nezvishoma inopinda mumuviri wese kubatsira kuenzanisa mahomoni.Somuenzaniso, vitamini C inobata basa rinokosha mu hypothalamic-pituitary-adrenal (HPA) axis (funga kurwa-kana-ndege kunetseka kupindura )
Kutaura zvazviri, “ma<em>adrenal glands ane vhitamini C yakawanda zvikuru mumuviri wose uye inodiwa kuti ibudise cortisol yakakodzera,” anotsanangura kudaro Achey.
Nekutsigira kuenzana kweoxidants uye antioxidants mune adrenal glands, vhitamini C inotsigira hutano hwepfungwa uye mamwe akawanda mabasa emuviri, sezvo adrenal glands inobatanidzwa mukugadzirisa metabolism uye hutano hwehutano hweropa, kutsigira immune system, nezvimwe.
Dzimwe nguva zvinovaka muviri vanobatana vanogona kubatsirana.Izvi ndizvo zvakaita vitamini C uye iyo yakakosha yemaminerari iron.
Vitamin C inotsigira kunyungudika kwe iron mudumbu diki, zvichiita kuti iron yakawanda ipinde muura. “Iron ndiyo ine mineral yatinoda mazuva ese kuti DNA synthesis, immune function, uye kuve neutano hwemasero matsvuku eropa kuitira oxygen systemic administration. ,” anotsanangura kudaro Ferira.
Aya angori mashoma mashoma ezvinogona kuitwa nemaminerari aya.Kuda sero rega rega mumuviri wako rinoda iron kuti rishande zvakanaka, zvichipa chimwe chikonzero chekuwedzera vhitamini C yako yezuva nezuva kune avo vanonetseka kuwana iron yakakwana.
Semuviri wekutanga-soluble antioxidant, vhitamini C inobatsira kudzikamisa mahara radicals uye kurwisa ROS mune ese ari maviri intracellular uye extracellular compartments (kureva, intracellular uye extracellular) mumuviri wese.
Uyezve, vhitamini C pachayo haingoite seantioxidant, asiwo inokurudzira kuvandudzwa kwevhitamini E, iyo mafuta-soluble "partner" antioxidant.Ichi chiitiko chekuvandudza chinobatsira mavhitamini C uye E kushanda pamwe chete kuchengetedza masero akasiyana-siyana uye matishu mumuviri wese - kubva paganda nemeso kusvika kumoyo wedu, uropi nezvimwe.
Kubva pane humbowo hwakagovaniswa pamusoro, zviri pachena kuti vhitamini C yakakosha kune yedu physiology kana zvasvika kune 360 degree hutano.Nokuti inonyungudika mumvura (uye naizvozvo haigoni kuchengetwa muhuwandu hwakawanda mumuviri sevhitamini inonyungudika nemafuta), tinofanira kuwana zvatinoda zvezuva nezuva zvevhitamini C kuburikidza nezvokudya uye zvinowedzera.
Vanhu vanozviwana vamene vachifamba zvikuru vanogona kubatsirwa nokutora vhitamini C zuva nezuva nokuda kwetsigiro yokurwisa zvirwere. Sokutsanangura kunoita Carr, kunzwa usina kunaka “kunoita kuti uwandu hwevhitamini C hwomuviri wako huderere, uye unoda kuti vhitamini C yakawanda ishande nepaunogona napo.”Kuzadza zvitoro izvi zvevhitamini C zuva nezuva kuchabatsira matishu ako nemasero kuzviwana pavanenge vachizvida C.
Vitamin C inotsigirawo collagen synthesis, saka kana iwe uchida kutsigira hutano hweganda rako kubva mukati kunze, yemhando yepamusoro yekuwedzera ndeyekuwedzera kune yako yemazuva ese maitiro. uye isu tiri pano), ngative vakatendeseka, nzira dzose dzehutano uye zvikomborero zvakanyorwa pamusoro apa zvinogona kutsigirwa neanobudirira, ane simba guru revhitamini C yekuwedzera!
Kunyange zvazvo dzimwe mhuka dzakawanda dzinogona kuita vhitamini C, vanhu vanoda rubatsiro ruduku.Nekuti hatigoni kuumba vhitamini C (kana kutoichengeta), tinofanira kuidya zuva nezuva.
Ferira, sainzi wezvekudya kunovaka muviri uye akanyoreswa nezvekudya, anoenderera mberi, achigovana, "Inenge hafu yevakuru vekuAmerica havana vhitamini C mukudya kwavo.Senyika, tiri kutadza kuzadzisa aya mazinga ekutanga kana Basic zvinodiwa, madosi anoshanda akanyanya kushomeka.Akaenderera mberi achitsanangura, kuti: “Hatigoni kufunga kuti vhitamini C ichaitika chete kwatiri Muvhuro kusvika Svondo.Inofanira kunge iri nzira yekuziva kudya kunovaka muviri inosanganisira kuronga uye Strategy. "
Izvi zvinoreva kuti unofanira kunge uchiwedzera vhitamini C-yakapfuma zvekudya kune yako yekutenga zvinyorwa (zviverengero!) uye funga mabhenefiti ekuwedzera ekuwedzera yemhando yepamusoro vhitamini C yemuromo yekuwedzera kune yako tsika.
Kunyanya, yakakwira-potency C yekuwedzera inovimbisa kuti uri kuwana ese C (uyezve mamwe) iwe unofanirwa kutsigira zvakanyanya hutano hwako hwese.
Panyaya yekuchengetedzwa, kuwandisa kwevhitamini C kwakaoma zvikuru – nekuti ivhitamini inonyungudika mumvura, muviri wako unoburitsa vhitamini C yakawandisa paunoita weti, zvinoreva kuti huturu hwakadzikira (zvimwe zvakawanda pazasi).)
Maererano neNational Academy of Sciences, iyo yakakurudzirwa kudya kwekudya kudzivirira vhitamini C kusakwana (inenge 42% yevakuru veUS, sezvambotaurwa, inotadza kuita) ndeye 75 mg yevakadzi (kana kutonyanya kana vane nhumbu kana kuyamwisa).high) uye 90 mg yevarume.
Izvozvo zvakati, chinangwa hachisi chekungodzivisa kukanganisa.Iyi nzira "inoderedza mari uye inoderedza kukwanisa kwakazara kwechikafu ichi chinoshamisa," Ferira akati.Kutaura zvazviri, "Chinangwa chako ndechekuedza kuwedzera huwandu hweropa rako revhitamini C. The Linus Pauling Institute inotsigira 400 mg zuva nezuva kurudziro kubva muchikafu nekuwedzera," anodaro Michels.
Kunyange zvazvo 400 mg yevhitamini C isingafaniri kurerutswa, sainzi inoratidza kuti madhasi epamusoro evhitamini C (kureva madhasi akaiswa e500 mg, 1,000 mg, zvichingodaro) anogona kutibatsira kuwedzera kurwisa kwedu kwemuviri, kubatsira kwemoyo, nezvimwe.
Ndosaka mbg's Vitamin C Potency+ fomula ichipa 1,000 mg yevhitamini C ine yakanyanya kusveta simba kubatsira kuvhara mikaha yekudya, kuwana vhitamini C yakakwana, uye kutora mukana wakakwana weichi chekudya che systemic kugona.Chiremba wemhuri Madiha Saeed, MD, akadana izvi "dorosi repamusoro-soro."
Maererano naCarr, kana zvasvika kune vitamini C, chero bedzi iwe uchidya kanenge kashanu servings pazuva, kudya michero nemiriwo zvinogona kuita hunyengeri-kusanganisira vhitamini C-yakapfuma chikafu seguava, kiwi, kana mimwe miriwo nemichero.
Zvisinei, zvimwe zvinhu zvinogona kuwedzera kudiwa kwevhitamini C kumunhu.” Nguva dzose zvinokosha kufunga nezveutano hwomunhu: kusanganisira utano hwake hwokugaya zvokudya, utano hwemapfupa, kushushikana, simba romuviri rokudzivirira zvirwere, uye kuti anosvuta here—zvose zvinogona kuwedzera kudiwa kwezvokudya. vhitamini C uye zvinogona kuita kuti zviome Wana zvaunoda zvakanyanya kuburikidza nekudya, ”Achey akadaro.
Ferira akawedzera kuti: “Tinoziva kubva muzvidzidzo zvevamiriri venyika kuti varume, vanhu vakafutisa kana kufutisa, vechidiki vabva zera, veAfrica-America neMexico-America, vanotambira mari shoma uye vanoshaya chikafu vanosangana nekusakwana kwehuwandu hwevhitamini C uye kushomeka. ”
"Hapana nguva yezuva iri nani kupfuura chero ipi zvayo," akadaro Michels. Kutaura zvazviri, nguva yakanakisisa ndeyokuti unogona kuiyeuka!
Chero bedzi iwe ukasarudza yakakwirira-yepamusoro, ine simba yevhitamini C yekuwedzera iyo inotungamira kubatwa nekuchengetedza, unogona nechivimbo kutora vhitamini C mangwanani, masikati, kana manheru, kana pasina chikafu-sarudzo ndeyako.
Kunyange zvazvo nguva yezuva isina basa, zvakakosha kuti ugare uchitora vhitamini C inonyungudika nemvura kuti ubatsire pakunwa. muviri.
Kutora vhitamini C yakawandisa kunogona kuva nemigumisiro inogona kuitika.Ferira akatsanangura, "Vitamin C ine simba rakasimba rekuchengetedza, uye vitamin C mazinga anosvika 2,000 mg pazuva akaratidzwa kuva akachengeteka kune vanhu vakuru."Muchokwadi, vhitamini C zvidzidzo zvinowanzo shandisa madosi epamusoro, ane mashoma akashumwa asina kunaka mhedzisiro.
Hazvikurudzirwi kuti munhu mukuru atore zvinopfuura 2,000 mg pazuva nokuti vitamini C isina kuvharwa ine osmotic effect mumatumbo sezvo muviri wako wakagadzirirwa kubvisa vhitamini C yakawandisa. Izvi zvinogona kuratidza sekurwadziwa kwepamuviri, zvakadai semudumbu. kusagadzikana, kuda kurutsa, kana kuti chituru chisina kusimba.
Zvakakosha kucherechedza kuti vhitamini C yakawandisa isina kunyungudutswa ine mhedzisiro yakajairika, ndosaka zvakakosha kuwana vhitamini C yekuwedzera iyo inonyura zvakanyanya.
Nguva yekutumira: Mar-22-2022