Uninzi lwethu sele luqonda ukubaluleka kwevithamin C kwi-immune system.Kodwa ukuba uqhelene nezinye ze-mbg's supplement content, usenokuba uqaphele ukuba iivithamini ngamanye amaxesha zisibamba singalindelanga.
Kuvela ukuba iivithamini zenza imisebenzi emininzi ebalulekileyo kwimizimba yethu-kwaye i-vitamin C ayinjalo.Umzimba wakho udinga ngokwaneleyoivithamin Cyonke imihla ukuxhasa indima yayo njenge-antioxidant enamandla, i-booster yee-enzymes ezininzi, i-booster yokufunxa isinyithi, kunye nokunye.
Inyaniso kukuba i-42% yabantu abadala baseMerika banamanqanaba anganeleyo e-vitamin C, okwenza kube nzima ukuba imizimba yabo yenze le misebenzi ebalulekileyo.Xa kufikwa kwisimo sakho se-vitamin C, izongezo zinokunceda ukuvala eso sikhewu kwaye sifezekise ukwanela kwansuku zonke.
I-Vitamin C ayixhasi nje amajoni akho omzimba.Ibandakanyeka kwiinkqubo ezininzi emzimbeni, kwaye ukuthatha isongezelelo se-vitamin C esiphezulu kunokunceda ezi seli, izicubu kunye namalungu asebenze ngokufanelekileyo.
Yintoni kanye eyenza i-vitamin C? Okokuqala, isebenza njenge-cofactor - i-compound efunekayo kumsebenzi we-enzymatic - "kwiindidi ze-biosynthetic kunye ne-enzymes ezilawulayo," kuchaza u-Anitra Carr, MD, uMlawuli weYunivesithi yase-Otago Medical Nutrition Research Group.
Ngokutsho kuka-Alexander Michels, Ph.D., umququzeleli wophando lwezonyango kwi-OSU's Linus Pauling Institute, ubuncinane ii-enzymes ezahlukeneyo ze-15 emzimbeni wethu zixhomekeke kwi-vitamin C ukuze zisebenze kakuhle, "ezichaphazela izinto ezifana nokuveliswa kwe-neurotransmitter kunye ne-fat metabolism."
Ukongeza kwindima yayo njenge-cofactor ye-enzyme,ivithamin Ci-antioxidant enamandla enceda ukukhusela i-biomolecules (ezifana neeprotheni, i-DNA, i-RNA, i-organelles, njl.) Kuwo wonke umzimba ngokulwa neentlobo ze-oxidative ezisebenzayo (ROS).
"I-Vitamin C inemisebenzi emininzi ebalulekileyo emzimbeni - kubandakanywa nokusebenza ngokufanelekileyo kwe-immune system, ukuphulukiswa kwezicubu, ukubunjwa kwe-collagen, ukugcinwa kwethambo kunye ne-cartilage, kunye nokufunxa ngokufanelekileyo kwesinyithi," kusho u-Emily Achey, i-dietitian nutritionist ebhalisiweyo, i-MD, i-R & D injineli, INFCP.
Ukufumana ivithamin C eyaneleyo yonke imihla kunceda uninzi lweenkqubo zomzimba wakho ukuba ziphumelele, kwaye ukongezwa ngevithamin C kunokubonelela ngoluhlu lwezibonelelo, njengezintandathu sizichaza ngokweenkcukacha ngakumbi ngezantsi:
Ngokukhuthaza ukuveliswa kunye nokusebenza kweeseli ezimhlophe zegazi (iiseli ezisebenza nzima kwiinkqubo zethu zokuzivikela ezizalwa kunye neziguquguqukayo ukuze sihlale sisempilweni), izongezelelo ze-vitamin C zigcina amajoni akho omzimba ekwimo ephezulu.
Ngokomzekelo, njengoko kwabelwane ngaphambili kunye ne-mindbodygreen yi-nutrist uJoanna Foley, i-RD, i-CLT, i-vitamin C ikhuthaza ukwanda kwe-lymphocytes kwaye inceda iiseli ze-immune ezifana neeseli ezimhlophe zegazi (umzekelo, i-neutrophils) ukuze zenze i-microorganisms eyingozi.
Kwaye esi sisiqalo nje. Njengoko i-mbg's Vice President of Scientific Affairs Dr. Ashley Jordan Ferira, i-RDN ichaza: "Uphando malunga ne-micronutrient enyibilikayo emanzini kunye nokukhuseleka kubonisa ukuba i-vitamin C isebenza egameni lethu ngokuchasene nomqobo wesikhumba kwiindawo ezininzi ezijoliswe kuzo. iindlela zisebenza.(umgca wethu wokuqala wokuzikhusela) kunye ne-phagocytosis yokunciphisa ii-microbes, ukutshabalalisa iiseli zomzimba ezidiniweyo kunye nolawulo lwemfuza.
Ngaba ubusazi ukuba ivithamin C sisithako esiphambili kwimveliso ye-collagen? Unokubulela i-vitamin C ngokunceda ukugcina ulusu lwakho lutsha kwaye lomelele.
Zomibini i-vitamin C yomlomo kunye ne-topical (ngokuqhelekileyo ikwimo ye-vitamin C serum) ifunyenwe ukuxhasa ulusu olukhanyayo kunye nolunempilo. Enyanisweni, ngokutsho kophononongo lokuqwalaselwa kwi-American Journal of Clinical Nutrition, ukuthathwa kwe-vitamin C ephezulu kwahlanganiswa ngcono ukubonakala kwesikhumba kunye nemibimbi embalwa.
Ngelixa i-collagen ngokungathandabuzekiyo i-buzzword kwihlabathi lokhathalelo lwesikhumba (kwaye ngesizathu esihle), iiprotheyini zesakhiwo ziyinxalenye yethambo kunye nempilo edibeneyo-ithetha ukuba ukutya okwaneleyo kwe-vitamin C kubalulekile kulusu olusempilweni, Amathambo kunye namalungu abalulekile.
Njengoko uFerira ecacisa ngakumbi, "I-Collagen yeyona proteni ininzi emzimbeni womntu, ke ewe, ngelixa ilusu, amalungu, kunye namathambo, ikwayimisipha, imisipha, intlala, imithambo yegazi, amathumbu, nokunye."Uqhube wathi, "Ekubeni i-collagen synthesis eqhelekileyo kunye nevithamin C, ekhusela kwaye igcina uxinzelelo lwe-oxidative, iyafuneka, ukuthathwa kwesi sondlo mihla le kunokuba nefuthe elimangalisayo kuwo wonke umzimba."
"I-Vitamin C ifumaneka kumanqanaba aphezulu kakhulu kwingqondo kunye nezicubu ze-neuroendocrine, ezifana ne-adrenal kunye ne-pituitary glands, ebonisa indima ebalulekileyo kula malungu kunye nezicubu," kusho uCarr. Enyanisweni, "isayensi ibonisa ukuba ingqondo kunye ne-neurons yayo. Ndinqwenela ukuba nevithamin C kwaye bavakalelwa kukunqongophala okanye ukunqongophala kwevithamin C,” ucacise watsho uFerira.
Uqhube wathi: “Indima yeivithamin Ckwingqondo kunqabile ukuba kuxoxwe, kodwa kubaluleke kakhulu.Umzekelo, esi sondlo senza ukuba kuvele i-myelin kwimithambo-luvo kunye nemithambo-luvo.
Indima yenkxaso yevithamin C/yengqondo ayipheleli apho. UFerira wabelana ngokuba "nokwakheka kwemithambo yegazi ebuchotsheni (angiogenesis) kufuna ivithamin C" enkosi ngendima yayo ekhankanywe ngasentla kwindlela yokuvelisa icollagen. Ilungu elidinga i-antioxidant enkulu njengevithamin C ukunceda ukulwa neeradicals zasimahla kunye nebhalansi ye-redox, yayiyingqondo, ”utshilo uFerira.
"Ngokomzekelo, [i-vitamin C] inokuxhasa isimo sengqondo ngokudibanisa i-neurotransmitters kunye ne-hormone ye-neuropeptide," uCarr waphawula. Ukongeza kwimpembelelo yabo kwisimo sengqondo, zombini i-neurotransmitters kunye ne-neuropeptides idlala indima kwindlela yokuhanjiswa kolwazi.
Ukuqukumbela, kucacile ukuba ivithamin C ineendima ezininzi eziphambili kwi-nervous system.Inyani, uphando lubonisa ukuba amanqanaba aneleyo evithamin C ayafuneka ukuxhasa inkumbulo kunye nokusebenza kwengqondo. Oku kusenokuba kutheni isayensi epapashiweyo igqibe ukuba ukuqonda ngokuqhubekayo Ubume bevithamin C bunokuba ngumvuzo wengqondo yakho kunye nempilo yengqondo.
Indima ye-Vitamin C kwiindlela ze-neuroendocrine iqala kwingqondo kodwa ngokuthe ngcembe ingena emzimbeni wonke ukuze incede ukulinganisela i-hormones.Ngokomzekelo, i-vitamin C idlala indima ebalulekileyo kwi-hypothalamic-pituitary-adrenal (HPA) axis (cinga ukulwa-okanye-i-flight impendulo yoxinzelelo. ).
Enyanisweni, “amadlala eadrenal aneyona vitamin C iphezulu emzimbeni wonke yaye ifuneka ukuze i<em>cortisol iphume kakuhle,” ucacisa watsho uAchey.
Ngokuxhasa ibhalansi ye-oxidants kunye ne-antioxidants kwi-adrenal glands, i-vitamin C ixhasa impilo yeemvakalelo kunye neminye imisebenzi emininzi ye-physiological, njengoko i-adrenal glands ibandakanyeka ekulawuleni imetabolism kunye noxinzelelo lwegazi olunempilo, ukuxhasa amajoni omzimba, kunye nokunye.
Ngamanye amaxesha izondlo zingamaqabane anokuncedana.Le yimeko ye-vitamin C kunye ne-iron mineral ebalulekileyo.
I-Vitamin C ixhasa ukunyibilika kwe-iron emathunjini amancinci, ivumela i-iron engaphezulu ukuba ifakwe emathunjini. ,” uyachaza uFerira.
Ezi ziimbalasane nje ezimbalwa zento enokwenziwa yile minerali.Phantse yonke iseli emzimbeni wakho idinga intsimbi ukuze isebenze ngokufanelekileyo, inika esinye isizathu sokwandisa umthamo wakho we-vitamin C wemihla ngemihla kwabo basokolayo ukufumana intsimbi eyaneleyo.
Njengeyona antioxidant enyibilikayo emzimbeni, ivithamin C inceda ekunciphiseni iiradicals zasimahla kwaye ilwe neROS kuzo zombini iikhompatimenti ze-intracellular kunye ne-extracellular (okt, intracellular and extracellular) kuwo wonke umzimba.
Ngaphezu koko, i-vitamin C ngokwayo ayisebenzi nje njenge-antioxidant, kodwa ikhuthaza ukuvuselelwa kwe-vitamin E, i-fat-soluble "partner" antioxidant.Lo msebenzi wokuhlaziya unceda iivithamini C kunye no-E zisebenza kunye ukukhusela iiseli ezahlukeneyo kunye nezicubu kuwo wonke umzimba - ukusuka kwesikhumba kunye namehlo ukuya entliziyweni, ingqondo kunye nokunye.
Kubungqina obabiwe ngasentla, kucacile ukuba ivithamin C ibaluleke kakhulu kwi-physiology yethu xa kufikwa kwi-360 degree yezempilo.Ngenxa yokuba i-soluble yamanzi (kwaye ngoko ayikwazi ukugcinwa ngobuninzi emzimbeni njengamavithamini anyibilikayo ngamafutha), kufuneka sifumane iimfuno zethu zemihla ngemihla ze-vitamin C ngokutya kunye nezongezelelo.
Abantu abazifumana behamba kakhulu banokungenelwa ngokuthatha ivithamin C yonke imihla ukuze bafumane inkxaso yomzimba. Njengoko uCarr echaza, ukuziva umbi “kubangela ukuba amanqanaba evithamin C ehle emzimbeni wakho, yaye ufuna ivithamin engakumbi ukuze usebenze kangangoko unako.”Ukuzalisa ezi venkile zevithamin C yonke imihla kuya kunceda izicubu kunye neeseli zakho ukuba zifumane xa zifuna iC.
I-Vitamin C ikwaxhasa i-collagen synthesis, ngoko ke ukuba ufuna ukuxhasa impilo yakho yesikhumba ngaphakathi nangaphandle, isongezelelo somgangatho ophezulu sisongezelelo esihle kakhulu kwindlela yakho yemihla ngemihla. kwaye silapha), masinyaniseke, zonke iindlela zempilo kunye neenzuzo ezidweliswe ngasentla zinokuxhaswa kunye nesongezelelo esisebenzayo, esinamandla aphezulu e-vitamin C!
Nangona ezinye izilwanyana ezininzi zingenza i-vitamin C, abantu bafuna uncedo oluncinane.Ngenxa yokuba asikwazi ukudibanisa i-vitamin C (okanye ukuyigcina), kufuneka siyidle yonke imihla.
UFerira, isazinzulu sezondlo kunye nesazi sokutya esibhalisiweyo, uthatha izinto ngakumbi, ukwabelana, “Phantse isiqingatha sabantu abadala baseMelika abanaso ivithamin C ekutyeni kwabo.Njengesizwe, siyasilela ukuhlangabezana nala manqanaba asisiseko okanye iimfuno eziSiseko, iidosi ezisebenzayo ziluncedo kakhulu.”Wahlabela mgama ecacisa esithi, “Asinakucinga ukuba ivithamin C inokubakho kuphela ngoMvulo ukuya kutsho ngeCawa.Kufuneka ibe yindlela yokuqonda kwisondlo esibandakanya ukucwangcisa kunye neQhinga. ”
Oku kuthetha ukuba kufuneka wongeze ukutya okutyebileyo kwevithamin C kuluhlu lwakho lokuthenga (izibalo!) kwaye uqwalasele izibonelelo ezongezelelekileyo zokongeza i-vitamin C yomlomo esemgangathweni ophezulu kwindlela yakho yesiqhelo.
Ngokukodwa, isongezelelo se-C esinamandla aphezulu siqinisekisa ukuba ufumana yonke i-C (kwaye ke enye) oyifunayo ukuxhasa impilo yakho yonke.
Ngokokhuseleko, ukugqithisela kwe-vitamin C kunzima kakhulu – kuba yivithamin enyibilikayo emanzini, umzimba wakho ukhupha i-vitamin C egqithisileyo xa uchama, nto leyo ethetha ukuba ityhefu isezantsi kakhulu (inkcukacha ezithe vetshe ngezantsi).).
Ngokutsho kweNational Academy of Sciences, ukutya okucetyiswayo ukuphepha ukungabikho kwe-vitamin C (malunga ne-42% yabantu abadala base-US, njengoko kuphawuliwe ngaphambili, bayasilela ukwenza njalo) ngu-75 mg kubasetyhini (okanye nangaphezulu ukuba ukhulelwe okanye uncancisa).phezulu) kunye ne-90 mg yamadoda.
Oko kwathiwa, injongo ayikona nje ukuphepha ukusilela. Le ndlela "inciphisa iindleko kwaye ijongela phantsi amandla apheleleyo ale sondlo esimangalisayo," watsho uFerira. Enyanisweni, "Injongo yakho kuzama ukunyusa amanqanaba egazi lakho le-vitamin C. I-Linus Pauling Institute ixhasa i-400 mg yengcebiso yemihla ngemihla ekutyeni kunye nezongezelelo, "utsho uMichels.
Nangona i-400 mg ye-vitamin C ngokuqinisekileyo ayifanele ijongelwe phantsi, isayensi ibonisa ukuba i-dose ephezulu ye-vitamin C (oko kukuthi i-dose egxininisiweyo ye-500 mg, i-1,000 mg, njl.) inokusinceda sikhulise impendulo yethu yokuzivikela, izibonelelo ze-cardiovascular, kunye nokunye.
Yiyo loo nto i-mbg's Vitamin C Potency + formula ibonelela nge-1,000 mg yevithamin C enesakhono sokufunxa esiphezulu ukunceda ukuvala izikhewu zesondlo, ukufezekisa ukonela kwevithamin C, kunye nokuthatha inzuzo epheleleyo yesi sixhobo senkqubo yesondlo.Ugqirha wosapho uMadiha Saeed, MD, ukubize oku "idosi yamandla aphezulu."
Ngokutsho kukaCarr, xa kuziwa kwi-vitamin C, nje ukuba udla ubuncinane ezintlanu ngosuku, ukutya iziqhamo kunye nemifuno kunokwenza iqhinga-kuquka ukutya okune-vitamin C okucebile njenge-guava, i-kiwi, okanye imifuno kunye neziqhamo.
Noko ke, ezinye izinto zisenokubangela ukuba umntu afune uvithamin C.” Kuhlala kubalulekile ukuqwalasela impilo yomntu: kuquka impilo yakhe yokwetyisa, impilo yamathambo, uxinezeleko, amandla omzimba okusebenza, nokuba uyatshaya kusini na—zonke ezo zinto zinokunyusa isidingo ivithamin C kwaye inokwenza kube nzima Fumana iimfuno zakho ezilungileyo ngokutya, ”utshilo uAchey.
UFerira wongeze wathi: “Siyazi kwizifundo zabameli besizwe ukuba amadoda, abantu abatyebe kakhulu okanye abatyebe kakhulu, abantu abadala abancinci, abantu base-Afrika-baseMelika kunye nabaseMexico-baseMelika, abantu abarhola imivuzo ephantsi kunye nabantu abangakhuselekanga kukutya bafumana amanqanaba aphezulu akwizinga eliphezulu levithamin C yokungoneli kunye nokusilela. ”
"Akukho xesha lemini lingcono kunalo naliphi na elinye," watsho uMichels. Enyanisweni, elona xesha lilungileyo kuxa unokulikhumbula!
Ngethuba nje ukhetha umgangatho ophezulu, i-vitamin C enamandla kakhulu ebeka phambili ukufunxa kunye nokugcinwa, unokuthatha ngokuzithemba i-vitamin C ekuseni, emini, okanye ngokuhlwa, kunye okanye ngaphandle kokutya-ukhetho lolwakho.
Ngelixa ixesha lemini alinamsebenzi, kubalulekile ukuba usoloko uthatha ivithamin C enyibilikayo emanzini kunye namanzi ukuze uncede ngokufunxa. umzimba.
Ukuthatha i-vitamin C eninzi kunokuba nemiphumo emibi. UFerira wachaza, "I-Vitamin C ineprofayili ekhuselekileyo yokhuseleko, kwaye amanqanaba e-vitamin C ukuya kwi-2,000 mg ngosuku abonakaliswe ukuba akhuselekile kubantu abadala."Ngapha koko, izifundo zevithamin C zihlala zisebenzisa iidosi eziphezulu, ezineziphumo ebezingalindelekanga ezimbalwa ezixeliweyo.
Akukhuthazwa ukuba umntu omdala athathe ngaphezu kwe-2,000 mg ngosuku ngenxa yokuba i-vitamin C engaxutywanga inefuthe le-osmotic emathunjini njengoko umzimba wakho uklanyelwe ukukhupha i-vitamin C engaphezulu. ukungakhululeki, isicaphucaphu, okanye ilindle elixegayo.
Kubalulekile ukuqaphela ukuba ivithamin C egqithileyo engafunxanga inezona ziphumo zixhaphakileyo, yiyo loo nto kubalulekile ukufumana isongezelelo sevithamin C esifunxa kakhulu.
Ixesha lokuposa: Mar-22-2022