Vitamin C cikin jiki yana taka muhimmiyar rawa, rauninsa zai iya haifar da matsalolin lafiya. Kwafin yau da kullum na bitamin C ga mutum ya bambanta dangane da yawan shekarun da suka rayu, Jihar rigakafi, wurin zama, da dai sauransu.
Me yasa zan dauki nauyin bitamin C kullum?
Maganin bitamin C yana iya shiga ruwa daga jikin mutum daga abinci ko shirye-shiryen bitamin kuma, na dogon lokaci ba tare da bata lokaci ba, an cire shi. Kuma tun da yake yana shiga cikin matakai daban-daban, yawancin kashi na yau da kullum na bitamin C dole ne ya shiga jikin yau kowace rana.
Da farko dai, bitamin C yana da muhimmanci don tafiyar da samfur da ragewa. In ba tare da shi ba, to, kira na collagen, catecholamines da hormones steroid, hemopoiesis, musayar baƙin ƙarfe, alli da kuma folic acid basu kasance ba. Mun gode da nauyin bitamin C na yau da kullum, mai dacewa da kullun ƙarancin jini da kuma yin amfani da coagulability na jini.
Vitamin C yana da sakamako mai ƙin ƙwayoyin cuta, kare kariya daga cututtuka kuma yana inganta juriya ga rashin lafiyar abubuwa da rashin amfani. Akwai bayanan da ke tabbatar da cewa bitamin C yana da hannu wajen rigakafin ciwon daji, kuma ƙananan matakin ya ƙara hadarin ilimin ilimin halittu.
Vitamin C yana da mahimmanci don kawar da mai guba, mai guba da sauran abubuwa masu cutarwa daga jiki, kamar, misali, mercury, jan karfe mai guba, gubar. Na gode da yawan adadin bitamin C, cholesterol yana da yawa a kan ganuwar tasoshin.
Amfani da bitamin C a cikin yanayi mai tsanani shine saboda yawan amfani da ascorbic acid ta hanyar glandon adrenal, wadda ta saki hormones da ake bukata a cikin wannan halin.
Matsakaicin yawancin rana na bitamin C
Jikin jikin mutum ba ya samar da bitamin C, saboda haka dole ne a karbi ascorbic kullum daga waje. A cewar WHO, yawanci na yau da kullum na bitamin C shine 2.5 MG kowace kilogram na nauyin mutum. Tare da sanyi (ko wasu dalilai), yawan yau da kullum na bitamin C yana ƙaruwa, amma ba zai iya zama fiye da 7.5 MG kowace kilogram na nauyin mutum ba.
Shawara yau da kullum ci abinci na bitamin C:
- 30 MG shi ne al'ada ga watanni 0-6;
- 35 MG ita ce ka'ida ga watanni 6-12;
- 40 MG ne al'ada na shekaru 1-3;
- 45 MG ne al'ada don shekaru 4-10;
- 50 MG ne al'ada ga shekaru 11-14;
- 60 MG ne al'ada na shekaru 15 da tsufa;
- Mamanin 70 - al'ada a cikin lokacin hali na yaro;
- 95 MG ne na al'ada a cikin lokacin nono.
Bukatar samun kwayoyin kwayar cutar Camin C yana ƙaruwa da 30-50% tare da:
- shan taba (m shan taba) ko wasu cututtuka masu guba (misali, inhalation of smog birane);
- catarrhal ko cutar cututtuka, lokacin dawo da rashin lafiya;
- a cikin matsanancin zafi (sanyi ko sanyi);
- dystrophy;
- yin aiki da aikin jiki.
Har ila yau, bukatar bukatar ascorbic acid ya zama mafi girma a lokacin lokutta na ci gaban aiki, maganin rigakafi da maganin aspirin, a cikin tsofaffi, tk. an rage ruwan bitamin C.
Rashin bitamin C zai iya faruwa saboda rashin kasancewa a cikin abinci ko cin zarafi na bitamin a jiki. Idan akwai alamun rashin bitamin C, kana buƙatar daidaita abinci ko tuntubi likita. Don kula da wadannan bayyanar cututtuka:
- gums na jini da kuma kwantar da hakora;
- shawo kan raunuka;
- ma sauƙi bayyanar bruises;
- zafi a cikin gidajen;
- asarar kayan haɗi na fata a fata da gashin gashi;
- matsanancin matsanancin yanayin - ƙwaƙwalwa, lalata, rashin tausayi, bakin ciki.
Don amfanin dukkanin bitamin C , kada ku wuce iyakanta na yau da kullum. Ruwa kariyar ascorbic zai iya haifar da zawo, wani rashin lafiyan maye, rashi bitamin B12. Amfani mai tsawo na bitamin C yana da haɗari ga mutanen da ke dauke da jini coagulability, thrombosis, thrombophlebitis da ciwon sukari.