Boholo ba rona re se re ntse re utloisisa bohlokoa ba vithamine C tsamaisong ea rona ea 'mele ea ho itšireletsa mafung.
Hoa etsahala hore livithamine li etsa mesebetsi e 'maloa ea bohlokoa' meleng ea rona-'me vithamine C ha ho joalo.'Mele oa hau o hloka ho lekanengvithamine Cletsatsi le leng le le leng ho ts'ehetsa karolo ea eona e le antioxidant e matla, e matlafatsang li-enzyme tse ngata, e matlafatsang ho monya tšepe, le tse ling.
'Nete ke hore 42% ea batho ba baholo ba Amerika ba na le maemo a sa lekaneng a vithamine C, e leng ho etsang hore ho be thata hore' mele ea bona e phethe mesebetsi ena ea bohlokoa.
Vithamine C ha e tšehetse sesole sa hau sa 'mele feela.E ameha mekhoeng e mengata ea' mele, 'me ho nka tlatsetso ea boleng bo holimo ea vithamine C ho ka thusa lisele tsena, lisele le litho tsa 'mele hore li sebetse hantle.
Hantle-ntle vithamine C e etsa eng? Ntlha ea pele, e sebetsa e le cofactor - motsoako o hlokahalang bakeng sa mosebetsi oa enzymatic - "bakeng sa mefuta e sa tšoaneng ea li-enzyme tsa biosynthetic le tse laolang," ho hlalosa Anitra Carr, MD, Mookameli oa Univesithi ea Otago Medical Nutrition Research Group.
Ho latela Alexander Michels, Ph.D., mohokahanyi oa lipatlisiso tsa bongaka Setsing sa OSU Linus Pauling, bonyane li-enzyme tse 15 tse fapaneng ’meleng ea rōna li itšetlehile ka vithamine C bakeng sa tšebetso ea tsona e nepahetseng, “tse amang lintho tse kang tlhahiso ea methapo ea kutlo le metabolism ea mafura.”
Ntle le karolo ea eona e le cofactor ea enzyme,vithamine Cke antioxidant e matla e thusang ho sireletsa li-biomolecules (tse kang liprotheine, DNA, RNA, organelles, joalo-joalo) ho pholletsa le 'mele ka ho loantša mefuta e sebetsang ea oxidative (ROS).
"Vitamin C e na le mesebetsi e 'maloa ea bohlokoa' meleng - ho kenyelletsa ts'ebetso e nepahetseng ea 'mele oa ho itšireletsa mafung, pholiso ea lisele, ho thehoa ha collagen, ho boloka masapo le lefufuru, le ho monya ha tšepe hantle," ho bolela Emily Achey, setsebi sa phepo e nepahetseng ea phepo e nepahetseng, eo MD, R & D moenjiniere. INFCP.
Ho fumana vithamine C e lekaneng letsatsi le leng le le leng ho thusa mekhoa e mengata ea 'mele oa hau hore e atlehe,' me ho tlatsetsa ka vithamine C ho ka fana ka melemo e mengata, joaloka tse tšeletseng tseo re li hlalosang ka botlalo ka tlase:
Ka ho susumetsa tlhahiso le tšebetso ea lisele tse tšoeu tsa mali (lisele tse sebetsang ka thata bakeng sa boits'ireletso ba rona ba tlhaho le bo feto-fetohang ho re boloka re phetse hantle), li-supplement tsa vithamine C li boloka sesole sa hau se le maemong a holimo.
Ka mohlala, joalokaha ho ne ho arolelanoa pele le mindbodygreen ke setsebi sa phepo e nepahetseng Joanna Foley, RD, CLT, vithamine C e khothalletsa ho ata ha lymphocyte le ho thusa lisele tsa 'mele tsa ho itšireletsa mafung tse kang lisele tse tšoeu tsa mali (mohlala, li-neutrophils) ho fokotsa likokoana-hloko tse kotsi.
'Me sena ke qaleho feela.Joalokaha Motlatsi oa Mopresidente oa Litaba tsa Saense oa mbg Dr. Ashley Jordan Ferira, RDN oa hlalosa: "Lipatlisiso mabapi le micronutrient ena ea bohlokoa e qhibilihang metsing le ts'ireletso ea mmele e bonts'a hore vithamine C e sebetsa molemong oa rona khahlano le mokoallo oa letlalo ka makhetlo a mangata. mekhoa e sebetsang.(mohala oa rona oa pele oa ts'ireletso) le phagocytosis ho fokotsa likokoana-hloko, ho qhekella lisele tsa 'mele tse khathetseng le taolo ea liphatsa tsa lefutso. ”
Na u ne u tseba hore vithamine C ke motsoako oa bohlokoa tlhahisong ea collagen? U ka leboha vithamine C ka ho thusa ho boloka letlalo la hao le le lecha le le matla.
Ka bobeli vithamine C ea molomo le ea lihlooho (hangata e le mofuta oa serum ea vithamine C) e fumanoe e tšehetsa letlalo le khanyang le le phetseng hantle. ponahalo e ntle ea letlalo le makukuno a fokolang.
Le hoja ntle le pelaelo collagen e le buzzword lefatšeng la tlhokomelo ea letlalo ('me ka mabaka a utloahalang), liprotheine tsa sebopeho li hlile li bohlokoa ho bophelo bo botle ba masapo le manonyeletso-ho bolelang hore ho noa ka ho lekaneng ha vithamine C ho bohlokoa bakeng sa letlalo le phetseng hantle, Masapo le manonyeletso li bohlokoa.
Joalokaha Ferira a tsoela pele ho hlakisa, “Collagen ke protheine e ngata ka ho fetisisa ’meleng oa motho, kahoo e, leha e le letlalo, manonyeletso le masapo, hape ke mesifa, mesifa, lefufuru, methapo ea mali, mala le tse ling.”O ile a tsoela pele ho re, "Kaha motsoako o tloaelehileng oa collagen synthesis le vithamine C, e sireletsang le ho sireletsa khahlanong le khatello ea oxidative, lia hlokahala, ho ja limatlafatsi tsena letsatsi le leng le le leng ho ka ba le phello e tsotehang 'meleng oohle."
"Vitamin C e fumanoa maemong a phahameng haholo bokong le liseleng tsa neuroendocrine, tse kang litšoelesa tsa adrenal le pituitary, tse fanang ka maikutlo a karolo ea bohlokoa lithong tsena le liseleng," Carr o itse. "Ha e le hantle, "saense e bontša hore boko le methapo ea bona ba lakatsa vithamine C 'me ba lemoha ho haella kapa ho haelloa ke vithamine C,” ho hlalosa Ferira.
O ile a tsoela pele: “Karolo eavithamine Cbokong ho buisanoa ka seoelo, empa ho bohlokoa haholo.Ka mohlala, limatlafatsi tsena li etsa hore ho be le myelin ho li-neuron le methapo.
Karolo ea ts'ehetso ea vithamine C / boko ha e felle moo. Ferira o arolelana hore "esita le sebopeho sa methapo ea mali bokong (angiogenesis) e hloka vithamine C" ka lebaka la karolo e boletsoeng ka holimo tseleng ea tlhahiso ea collagen. setho se neng se hloka antioxidant e kholo joalo ka vithamine C ho thusa ho loants'a li-radicals tsa mahala le tekano ea redox, e ne e le boko, "ho boletse Ferira.
"Ka mohlala, [vithamine C] e ka tšehetsa maikutlo ka ho kopanya li-neurotransmitters le li-hormone tsa neuropeptide," Carr o hlokometse. Ho phaella phellong ea bona maikutlong, li-neurotransmitters le li-neuropeptides li phetha karolo tseleng eo boitsebiso bo fetisoang ka eona.
Qetellong, ho hlakile hore vithamine C e na le likarolo tse ngata tsa bohlokoa ho pholletsa le tsamaiso ea methapo.Ha e le hantle, lipatlisiso li bontša hore ho hlokahala maemo a lekaneng a vithamine C ho tšehetsa mohopolo le ts'ebetso ea kelello. boemo ba vithamine C e ka ba moputso bakeng sa boko ba hao le bophelo bo botle ba kelello.
Karolo ea vithamine C litseleng tsa neuroendocrine e qala bokong empa butle-butle e kenella 'meleng oohle ho thusa ho leka-lekanya lihomone.Ka mohlala, vithamine C e phetha karolo ea bohlokoa ho hypothalamic-pituitary-adrenal (HPA) axis (nahana ka ho loana kapa ho fofa ha khatello ea kelello). ).
Ha e le hantle, “litšoelesa tsa adrenal li na le tekanyo e phahameng ka ho fetisisa ea vithamine C ’meleng oohle ’me e hlokahala bakeng sa tlhahiso e nepahetseng ea cortisol,” ho hlalosa Achey.
Ka ho tšehetsa ho leka-lekana ha li-oxidants le li-antioxidants litšoelesa tsa adrenal, vithamine C e tšehetsa bophelo bo botle ba maikutlo le mesebetsi e meng e mengata ea 'mele, kaha litšoelesa tsa adrenal li ameha ho laola metabolism le khatello ea mali e phetseng hantle, ho tšehetsa sesole sa' mele, le tse ling.
Ka linako tse ling limatlafatsi ke balekane ba ka thusanang.Hona ho joalo ka vithamine C le tšepe ea bohlokoa ea liminerale.
Vithamine C e tšehetsa ho qhibiliha ha tšepe ka maleng a manyenyane, ho lumella tšepe e ngata hore e kene ka maleng. ,” ho hlalosa Ferira.
Tsena ke lintlha tse 'maloa feela tsa seo diminerale ena e ka se etsang.Hoo e batlang e le sele e' ngoe le e 'ngoe ea' mele oa hao e hloka tšepe hore e sebetse hantle, e fana ka lebaka le leng la ho eketsa vithamine ea C ea letsatsi le letsatsi bakeng sa ba thatafalloang ho fumana tšepe e lekaneng.
Joalo ka 'mele oa mantlha o qhibilihang ka metsing, vithamine C e thusa ho fokotsa li-radicals mahala le ho loants'a ROS ka har'a likarolo tsa intracellular le extracellular (ke hore, intracellular le extracellular) ho pholletsa le' mele.
Ho feta moo, vithamine C ka boeona ha e sebetse feela e le antioxidant, empa e boetse e khothalletsa ho tsosolosoa ha vithamine E, "molekane" oa "molekane" o qhibilihang ka mafura.Ts'ebetso ena e nchafatsang e thusa vithamine C le E ho sebelisana 'moho ho sireletsa lisele le lisele tse fapaneng' meleng - ho tloha letlalong le mahlo ho ea pelong, boko le tse ling.
Ho latela bopaki bo arolelanoeng ka holimo, ho hlakile hore vithamine C e bohlokoa haholo ho physiology ea rona ha ho tluoa tabeng ea bophelo bo botle ba 360 degree.Hobane e qhibiliha ka metsing (ka hona e ke ke ea bolokoa ka bongata 'meleng joaloka livithamine tse qhibilihang ka mafura), re tlameha ho fumana litlhoko tsa rona tsa letsatsi le letsatsi tsa vithamine C ka lijo le li-supplement.
Batho ba iphumanang ba tsamaea haholo ba ka ’na ba rua molemo ka ho noa vithamine C letsatsi le leng le le leng bakeng sa tšehetso ea ’mele ea ho itšireletsa mafung. Joalokaha Carr a hlalosa, ho ikutloa u le mobe “ho etsa hore tekanyo ea vithamine C ’meleng oa hao e theohe, ’me u hloka vithamine e eketsehileng hore u sebetse ka hohle kamoo u ka khonang.”Ho tlatsa mabenkele ana a vithamine C letsatsi le leng le le leng ho tla thusa lisele le lisele tsa hau ho li fumana ha li li hloka.
Vithamine C e boetse e tšehetsa motsoako oa collagen, kahoo haeba u batla ho tšehetsa bophelo bo botle ba letlalo la hao ho tsoa ka hare, tlatsetso ea boleng bo phahameng ke tlatsetso e ntle bophelong ba hau ba letsatsi le letsatsi. 'me ke rona mona), a re bue 'nete, litsela tsohle tsa bophelo bo botle le melemo e thathamisitsoeng ka holimo e ka tšehetsoa ka tlatsetso e sebetsang, e nang le matla a phahameng a vithamine C!
Le hoja liphoofolo tse ling tse ngata li ka etsa vithamine C, batho ba hloka thuso e nyenyane.Hobane re ke ke ra kopanya vithamine C (kapa esita le ho e boloka), re tlameha ho e sebelisa letsatsi le leng le le leng.
Ferira, ramahlale oa phepo e nepahetseng ebile e le setsebi sa phepo e ngolisitsoeng, o tsoela pele ka litaba, a arolelana, "Hoo e ka bang halofo ea batho ba baholo ba Amerika ba haelloa ke vithamine C lijong tsa bona.Re le sechaba, re hloleha ho fihlela maemo ana a mantlha kapa litlhoko tsa mantlha, litekanyo tse sebetsang hantle ha li na molemo. ”O ile a tsoela pele ho hlalosa, “Re ke ke ra nahana hore vithamine C e tla re hlahela feela ka Mantaha ho fihlela ka Sontaha.E tlameha ho ba mokhoa o hlokolosi oa phepo e nepahetseng o kenyelletsang moralo le Leano. ”
Sena se bolela hore mohlomong o lokela ho eketsa lijo tse nang le vithamine C lethathamong la hau la mabenkele (lipalo!) 'me u nahane ka melemo e ntseng e eketseha ea ho eketsa tlatsetso ea boleng bo holimo ea vithamine C ea molomo kemisong ea hau.
Haholo-holo, tlatsetso e phahameng ea matla a C e tiisa hore u fumana C kaofela (le tse ling) tseo u li hlokang ho tšehetsa bophelo ba hau ka kakaretso.
Mabapi le polokeho, tšebeliso e feteletseng ea vithamine C e thata haholo - hobane ke vithamine e qhibilihang metsing, 'mele oa hau o ntša vithamine C e feteletseng ha u ntša metsi, ho bolelang hore chefo e tlase haholo (lintlha tse ling tse ka tlase).).
Ho ea ka National Academy of Sciences, ho khothalletsoa ho ja lijo ho qoba khaello ea vithamine C (hoo e ka bang 42% ea batho ba baholo ba US, joalokaha ho boletsoe pejana, e hlōleha ho etsa joalo) ke 75 mg bakeng sa basali (kapa le ho feta haeba moimana kapa a anyesa).phahameng) le 90 mg bakeng sa banna.
Seo se boletse, sepheo hase feela ho qoba mefokolo. Mokhoa ona "o fokotsa litšenyehelo 'me o nyenyefatsa bokhoni bo feletseng ba limatlafatsi tsena tse hlollang," Ferira o itse. Linus Pauling Institute e ts'ehetsa khothaletso ea letsatsi le letsatsi ea 400 mg ho tsoa lijong le litlatsetsong," ho bolela Michels.
Le hoja 400 mg ea vithamine C e hlile e sa lokela ho khelloa fatše, saense e bontša hore litekanyetso tse phahameng tsa vithamine C (ke hore litekanyetso tse tsepamisitsoeng tsa 500 mg, 1,000 mg, joalo-joalo) li ka re thusa ho matlafatsa karabelo ea rona ea 'mele ea ho itšireletsa mafung, melemo ea pelo, le tse ling.
Ke ka lebaka leo foromo ea mbg ea Vitamin C Potency+ e fanang ka 1,000 mg ea vithamine C e nang le bokhoni bo phahameng ba ho monya ho thusa ho koala likheo tsa phepo e nepahetseng, ho finyella vithamine C e lekaneng, le ho sebelisa monyetla o feletseng oa bokhoni ba tsamaiso ea limatlafatsi tsena.Ngaka ea malapa Madiha Saeed, MD, o bitsitse sena "thal dose ea matla a holimo."
Ho ea ka Carr, ha ho tluoa tabeng ea vithamine C, hafeela u ja bonyane li-servings tse hlano ka letsatsi, ho ja litholoana le meroho ho ka etsa mano—ho akarelletsa le lijo tse nang le vithamine C tse ngata joaloka guava, kiwi, kapa meroho le litholoana tse ling.
Leha ho le joalo, mabaka a mang a ka ’na a eketsa tlhokahalo ea motho ea vithamine C.” Ho bohlokoa kamehla ho nahanela bophelo bo botle ba motho: ho akarelletsa le bophelo ba bona ba tšilo ea lijo, bophelo ba masapo, khatello ea kelello, tšebetso ea ’mele ea ho itšireletsa mafung, le hore na oa tsuba—tseo kaofela li ka eketsang tlhoko ea vithamine C mme e ka etsa hore ho be thata ho fumana litlhoko tsa hau tse ntle ka ho fetisisa ka lijo, ”ho boletse Achey.
Ferira o ekelitse: "Re tseba ho tsoa lithutong tsa baemeli ba naha hore banna, batho ba batenya kapa ba batenya haholo, bacha ba baholo, Maafrika-Amerika le Ma-Amerika a Amerika, batho ba nang le meputso e tlase le ba hlokang lijo ba na le ho haella le ho haella ha vithamine C ka tsela e sa lekanyetsoang. ”
Michels o itse: "Ha ho nako ea letsatsi e molemo ho feta leha e le efe." Ha e le hantle, nako e ntle ka ho fetisisa ke ha u ka e hopola!
Hafeela u khetha tlatsetso ea boleng bo phahameng, e matla ea vithamine C e etelletsang pele ho monya le ho boloka, u ka nka vithamine C ka kholiseho hoseng, motšehare, kapa mantsiboea, ka lijo kapa ntle le lijo-khetho ke ea hao.
Le hoja nako ea letsatsi e sa tsotellehe, ke habohlokoa hore kamehla u nke vithamine C e qhibilihang ka metsing ka metsi ho thusa ka ho monya. mmele.
Ho noa vithamine C e ngata haholo ho ka ba le litla-morao tse ling.Ferira o hlalositse, "Vitamin C e na le boemo bo matla ba tšireletso, 'me litekanyetso tsa vithamine C tse fihlang ho 2,000 mg ka letsatsi li bontšitsoe hore li bolokehile ho batho ba baholo."Ebile, lithuto tsa vithamine C hangata li sebelisa litekanyetso tse phahameng, tse nang le litla-morao tse fokolang tse tlalehiloeng.
Ha ho kgothaletswe hore motho e moholo a nke ho feta 2,000 mg ka letsatsi hobane vithamine C e sa jeoang e na le phello ea osmotic ka mpeng kaha 'mele oa hau o etselitsoe ho tlosa vithamine C e feteletseng. Sena se ka' na sa bonahala e le bothata ba mala, joalo ka mpa. ho se phutholohe, ho nyekeloa ke pelo, kapa mantle a hlephileng.
Ho bohlokoa ho hlokomela hore vithamine C e feteletseng e sa monngoeng e na le litla-morao tse atileng haholo, ke ka lebaka leo ho leng bohlokoa ho fumana tlatsetso ea vithamine C e monyang haholo.
Nako ea poso: Mar-22-2022