Vitamin C: izibonelelo umzimba. Le vitamin C, iimpawu ukushiyeka nokunyoluka

Kuba ukusebenza ngokupheleleyo umzimba womntu for ukutya eziqhelekileyo bemolekyuli nezihlunu onke amalungu eziyimfuneko ubukho iivithamini ezithile, olukhulu kunye Micro elements. Kweli nqaku siza kuthetha malunga omnye kakhulu ukuba ukutya cellular ezimbaxa nezintsonkothileyo. Oku - vitamin C, okanye, njengoko ikwabizwa ngokuba ascorbic acid, nto nje askorbinka. Ngokutsho ngamazwe yokuhlela igama IUPAC izandi njengoko igamma lactone 2,3-dehydro-L-gulonic acid.

Overview

Kule yamashumi kade - banesifo okuqala ekhemisi kwinkulungwane yokugqibela ziye zachongwa ivithamin C njengento inxaxheba nethe njengesixhobo. It is a ezimbaxa nezintsonkothileyo ioksijini, yeehidrojeni nembumba yeekharbon, esiti, ukungabikho okanye ukuswela nebangela ukuba ukungalingani emzimbeni enqanda inxaxheba ekuqinisekiseni eqhelekileyo yokusebenza amalungu kunye neenkqubo ngamnye. Ngenxa yokuba zokuphuhlisa iintlobo okunzima zizifo ezahlukahlukeneyo. Ngokukodwa, nangokhwekhwe, okanye ukhwekhwe.

ukhwekhwe

Esi sisifo esibi ukuba ixabise ubomi izigidi oomatiloshe kohambo olude abathatha inxaxheba ukhenketho yehlabathi. Oku kwenzeka xa beriberi ngenxa C umzimba iyeka ukuvelisa collagen. Ngenxa ukonakala izicwili nokuqina kwenzeka. Iimpawu ezibonakalayo - iintsini nokopha, purpura, Ukopha subperiosteal, ianemia, iintlungu eziphelweni, ukuphelelwa ngamazinyo, njl Oku kubonakaliswa uphawu yokunqongophala ezibalulekileyo okanye ukungabikho lilonke ascorbic acid .. Okwangoku, nangokhwekhwe, kanye yosulela iqela elikhulu amadoda eenqanawa eziphezu moya elide, sisusiwe.

hypovitaminosis

zintswelo Vitamin - into imbalanced lokuthathwa iivithamini. Hayi ukungabi, eyile ukungalingani. Umzekelo, vitamin C ufuna vitamin P. kuphela kule meko ifunxwe yi iiseli. ibhalansi Optimal lulwahlulo ezi zinto nje 2: 1 apho iinxalenye ezimbini - vitamin C, yaye inxalenye enye - vitamin P. hypovitaminosis senzeka kwiimeko ezimbini:

1. inani Ukunqongophala of iivithamini kwi umzimba ngenxa isiqulatho yabo ekutyeni.

2. malabsorption of iivithamini ngumzimba ngenxa ukungalingani lweziqalelo mkhondo okanye iingxaki zempilo.

Xa lokuqala inqanaba ivithamin C ukunqongophala esizibonakalisa kwimeko kukwehla kweenwele, izikhonkwane nkum isikhumba ezomileyo kunye pallor. Ngakumbi Ukuphuhlisa ukudinwa, uxhathiso amahlwempu zizifo, umkhuhlane rhoqo. Kulandelwa ziinkqubo sisiba mandundu kwi esiqwini amathambo kunye namanye amalungu kunye neenkqubo.

Ngophanya nje lweliso, kubonakala ngathi imeko kweenwele, kunye nokungabikho ivithamin C kunzima nye. Enyanisweni, udibaniso ngqo phakathi kwabo yaye imi ngolu hlobo. zoboya ukufumana ukudla okuvela iimpahla lincinci igazi - emithanjeni. Nge kwimo yazo ephantsi viscosity eliphezulu izondlo igazi musa ukuba esineengcambu iinwele. Ngenxa yoko, sibona iinwele buthuntu, inqabe kunye krobo. Hlikihla amafutha kunye ishampu intloko ukuhlamba zipapashwe ayiniki ukuphucuka oyifunayo.

imali eyaneleyo ascorbic acid ukutya. Igazi liba fluid ngakumbi, imithambo yegazi komelela kunye neeminerali luncedo ukuwela zoboya. Hair wenza ngokufanelekileyo. Ngokufanayo, novithamini C ukuphendula ancedisana amalungu: bone, izihlunu, nemisipha, isibindi, intso, ubuchopho njalo njalo ..

iinzuzo askorbinki

Iivithamini ababandakanyeka phantse zonke iinkqubo kwemichiza emzimbeni. Njengoko into uluncedo ivithamin C kumzimba wethu,-nkqubo ithi ayikho impendulo. Yena lilungu elikhutheleyo lweenkqubo redox. indima yalo ebalulekileyo ekuqinisekiseni ukutya eyiyo iiprotheni, amafutha, carbohydrate.

askorbinki ezoneleyo kuphucula igazi njengoko lukhuthaza yokwetyiswa nokufunxwa yentsimbi.

Askorbinka kuyimfuneko ukuze Yindibanisela collagen kunye ukwetyisa protein. Collagen eyenza inyama nokuqina weeseli ithambo, ingqondo, epithelial, imithambo yegazi interarticular kunye nemisipha. Ukungabikho ukusebenza vitamin e ubu ithambo, ubu emithanjeni kunye nempahla yegazi, izilonda ukuphiliswa abahluphekileyo imikrwelo, bazigruzule.

Xa carcinogens tapeworm evela emoyeni nokupheka bakufikise ukuyilwa igazi ekuthiwa radicals ezamahala, leyo ukuba ukhokelele ekubeni kusekwe kweeseli somhlaza imali kwemfuneko. Antioxidants ukulungisa le nkqubo, oko kukuthi, izinto ezithintela iinkqubo igcwala etshabalalisayo. Indima ephambili ukukhusela impilo zethu umhlaza wenza nje ivithamin C

Iingenelo nangabo ukuya kummandla ka emzimbeni, ingakumbi ngokuphathelene adrenaline. Hormone, nto leyo kuthathwa nje into eyindoda, kunye neemfuno abafazi kunye nabantwana, kunye nabantu abadala. mali olunganelanga adrenaline - kwaye sele ukuqinisekisa ukuhamba kakuhle igazi, uxinzelelo lwegazi ephantsi, njengesiphumo - ilahleko yamandla, usizi, ukudakumba, ukumelana elidangeleyo kwiimpembelelo yangaphandle, usuleleko, izifo.

Ukunqongophala ivithamin C umzimba aphendule ngokukhawuleza kakhulu. Ngalo lonke ixesha qinisekisa ukuba iziqhamo kunye nemifuno zisoloko khona ekutyeni ngemihla. Ke into efana vitamin kwemfuneko C, Musa ukoyika na oku. Kutheni? Ngenxa ascorbic acid lulula kakhulu batshatyalaliswe. Kodwa xa uthatha amathamo ezinkulu, ingakumbi iziyobisi zokwenziwa, angavela urhudo, ukuchama ukwanda, amatye kwizintso, njengamaqhakuva apha esikhumbeni.

Imithombo ascorbic acid

iivithamini ezininzi umzimba womntu synthesizes wayo. Ngelishwa, oku akubandakanyi ascorbic acid. Sonke sifumane ukutya. Abathengisi best ivithamin C - imifuno eluhlaza neziqhamo yesitrasi. Langoku citrus Ixolo vitamin P (rutin) oyifunayo, njengoko kutshiwo apha ngasentla, kuba kukufakwa acid ascorbic. Ngoko ke, uhlabe lemon tea bakho, sikani Ixolo ayikho imfuneko.

Kwilizwe lethu, uKumkani uPetros ndazazisa ngokwesithethe, phakathi kwezinye izinto, ukuba bathenge izinto kuba iinqanawa, uhambo amaqashiso amakhulu lemons, njengoko nokuba ngelo xesha kwaye kwaqatshelwa ukuba ezinokhwekhwe solo abo yonke imihla esela iziselo kunye iilamuni fresh.

Xa eninzi vitamin C equlethwe esinqeni, sihlahla kunye currant emnyama. Kwaye rosehips eyomileyo vitamin xi yi ngapha kwamaxesha amathathu ngaphezulu ingqalelo yayo amaqunube fresh. Le imveliso - ukurekhoda isiqulatho askorbinki. Ngoko nangoko kulandelwe pepper kamnandi ebomvu. Ukufumaneka liphezulu vitamin - kummandla micingeni. I pepper nalo yesiqhelo esifundweni - vitamin efanayo E, ascorbic acid, ngaphandle kuso kwelifunekayo, okanye ngqo, ukugaya, kodwa kuba kubi kakhulu. Okuninzi ivithamin C ifumaneka ikhaphetshu, ingakumbi eninzi e Brussels. Kuyinto etyebileyo isaladi kwamabala - isipinatshi, parsley, idile, leek, watercress, arugula, njl Ebusika, umthombo ongundoqo ivithamin C ukuba abemi ezinezinga Russian -. Sauerkraut.

iinaliti ukumnika kudala isetyenziswa yi American amaIndiya ukuba nokopha. Umzekelo wabo yalandelwa oomatiloshe baseSpeyin. Ukuze ufumane isiselo vitamin, ukuba iinaliti ze nespruce, pine, fir okanye wejunipha ugcwalise thermos ze ugalele amanzi ashushu kakhulu, kodwa hayi abilayo amanzi. Gquma basibamba ime ukuba kweyure enye okanye ezimbini.

iimveliso zezilwanyana le vitamin ikakhulukazi simahla. Le mali incinci kakhulu oko izihlunu, isibindi nobuchopho.

Izizathu ngokuba ukulahleka ascorbic acid

Gcina njenge ascorbic acid, njengokuba zinx- nzima kakhulu. Yena siyabutyaka kakhulu ngokukhawuleza. molecule yayo idityaniswe oksijini emoyeni. Isiphumo yikhompawundi entsha - dehydroascorbic acid, nto leyo kwiwotshi akukho askorbinki. Kunoko, antipode yayo. Kwizityalo le enzyme askorbinaza langoku, apho uxanduva le nguqu.

Askorbinka kunye kutshatyalaliswa asabela kunye metal - oko nempahla, ilifinyeze izixhobo (iimela ngesandla-wonke esebenzayo, iintokazi ezisilayo inyama, blenders).

Iivithamini zahlulwe fat- kunye namanzi-emanzini. Iivithamini Iqela C - nto nje ngamanzi-enyibilikayo ezimbaxa. Oku kuquka B iivithamini Imifuno kunye neziqhamo yi unyango ubushushu ilahlekelwa lixabiso layo zesondlo. Kwathi iivithamini bangena emanzini. Cook eyothi ibe isinki kunye engamanzi, apho iziqhamo zazingaphekwa. Ukuze silondoloze izondlo, imifuno kunye neziqhamo eziqulathe amanzi-enyibilikayo iivithamini i C, kufuneka ilungiselelwe ukuthotyelwa kwemiqathango ethile.

Igcina ukutya askorbinki - ngumbuzo obaluleke kakhulu

Ngexesha, ukugawulwa izixhobo imifuno ukusika - iintshengece, blender, sokuhluza inyama - kwaphula inwebu yeseli, nto leyo ascorbic acid. Kukho nabo mpilo. Ngenxa yesi sizathu, wonqanyulwa, imifuno, iziqhamo kunye imifuno kungcono ngogandaganda. Kubhetele ukuba zirhwiqilize ngesandla okanye ushiye.

Xa amatswele zamazambane phantsi kwesikhumba oluhlala isixa esikhulu ascorbic acid. Siye senza impazamo enkulu ngokucoca iitapile kunye koko otvarivaya kuyo amanzi. Akuphelelanga apho, ithe incasa, akukho phantse nto uhlala luncedo. Ukusuka kule namazambane nga kuqokelela kuphela wayedla engamkelekanga kukutyeba, kodwa oko akuthethi ukuphilisa umzimba wakho. Iinzuzo amatswele kukuthi, kuphela ukuba zibhakwa iimfele zawo. Hi ndlela leyi, namazambane nje kuphela kuluncedo kakhulu malunga nokulondolozwa ivithamin C, kodwa okumnandi kakhulu.

Ukuqwayita kunye pickling - kwakhona iindlela bokwenyaniso ukugcina askorbinku. iziqhamo ezomileyo Kuphela kufuneka ukuchitha, ukugcina ubushushu egqiba nokuthantamisa. Yakhiwe walondoloza vitamin C namaqunube rosehip eyomileyo, blackcurrant kunye sihlahla.

Xa uyiguqula kwakhiwa bume asidi, leyo neutralizes enzayim isidima acid. Imbali babona okunika umdla malunga khaphetshu. Eminyaka, matiloshe kunye nabahloli kummandla Polar ubunzima kakhulu kwaye amanani amakhulu babulawa ukhwekhwe. Emva kokuba ukufunyanwa weevithamini, ingakumbi C, kunye ubhaqo yayo sauerkraut oovimba ukutya imikhumbi ukuba epheleleyo kunye kegs nalo mthombo elula askorbinki zendalo. Ukhwekhwe iye etsha.

Ukuze ukuphelisa impefumlelwano ascorbic acid kunye iimveliso ioksijini bebugubungele film oyile. Kubomi bemihla ngemihla, oko nje inxalenye onesisa yamafutha elichithwayo isaladi.

Mfutshane imifuno blanching umphunga eshushu inactivates ascorbate - transcriptase abafumanekayo izityalo kunye obrak medium utshabalalisa ivithamin C Ukulungiselela le njongo, ikhaphetshu zifakwa phambi chaphaza umphunga eshushu, qinisekisa ukuba akukho ifuna crunchiness, uze emva koko usike uze ugalele netyuwa. Ikhaphetshu anetyuwa akukho kuphalala. Ine iivithamini. Good zikroboka ikhaphetshu kunye iminqathe, cranberries, iiblueberries okanye apile.

Berry nga zikhiwa ebusika, ukuxubana iswekile okanye ubusi. Oku kusebenza currant abamnyama, istrawberry, rowan kunye nabanye. Ukuze kuthintelwe ukuyilwa iibhanki nangexoshomba kunye workpieces elihlolwa ngcono igcinwe ongaphantsi emnyama epholileyo okanye efrijini.

ulondolozo lwemihla ngemihla

Ekubeni umzimba womntu na ngokwayo ukunika ascorbic acid ngokwaneleyo, kuyimfuneko ukuba amkele ngaphandle. Imfuneko ngemihla ivithamin C akufani abantu ezahlukeneyo. Kuxhomekeke ubudala, impilo jikelele, imikhwa yokuphila, kwaye ngaphezulu. Nkqu ixesha lonyaka kubalulekile. Ekubeni hypervitaminosis C - kakhulu ezizodwa kunye unique, kodwa ukunqongophala le vitamin bavakalelwa yi uninzi lwabantu, kubalulekile ukuba baqhelane kunye namanani ezibonisa indlela milligrams ezininzi ascorbic acid ezifumaneka izityalo ezithile kwaye ingqalelo ezinye ukusetyenziswa kakuhle.

I-avareji imfuneko imihla kuyahlukahlukana kuluhlu ukusuka mg-60 ukuya kwi-100 kumntu ngamnye. Khona imfuneko engamandla ascorbic acid test abasetyhini abakhulelweyo kunye noomama zokonga. Ebudaleni ikwandim, imfuneko vitamin enkulu ngakumbi kunasebutsheni yakhe C, njengokuba umzimba ukwaluphala metabolizes kube kubi ngakumbi abaselula.

Njengoko kukhankanyiwe ngasentla, eli nani likhulu eziqulathwe inja askorbinki eyomileyo wavuka - 1200 milligrams nganye ikhulu iigrem amaqunube. I-fresh - 420 mg. Vitamin C ifumaneka lula ajikwa isisombululo yamanzi, ukusuka esinqeni ngoko kulula kakhulu ukuba ukususa. Kwanele ukuba ugcwalise amaqunube thermos ze ugalele amanzi ashushu. Isibini leeyure a ukumnika ephilisa kunokuba enxilile.

Enye ezilikhulu grams pha red - 250 neemiligram ascorbic acid, ngoxa eluhlaza - 150. Malunga inani elifanayo - in kwamabala isaladi kunye ikhaba Brussels. Kubalulekile ukukhumbula ukuba i-parsley esandul kukhiwa okanye vitamin nedile ngaphezu paprika lixesha aphesheya C. ikhaphetshu White-bomvu kude iipepile fresh ulahlekelwa kwikhontenti ye ascorbic acid. Kuzo kuyo milligrams 60 ikhulu iigrem imveliso, kodwa ligcinwa uqhuba laseKočani ngcono elide ngaphezu kwi pepper kakhulu.

Horseradish, iintlobo ezahlukeneyo zekhaphetshu nemifuno kufuneka babekho kule menu ngemihla. Ukusuka iziqhamo amazwe Uthumelo ukhetho kwi lwawo, mai kunye papaya. Baya askorbinki - ukusuka milligrams-40 ukuya kuma-60 nganye ikhulu iigrem yintlama. Phela, umzimba wethu uyakwazi ukugcina kangangexesha elithile le vitamin C. Daily norm umele elinye okanye amabini okanye isaladi yeziqhamo ngakumbi isidlo semifuno ezintsha okanye sauerkraut. Kuyinto efikelelekayo nokuba esisityebi kunene abantu.

vitamin isaladi

isaladi Greek - ukutya leyo ilungiselelwe ukungqinelana neemfuno evumela ngokupheleleyo ukugcina ivithamin C Izinga ngemihla ascorbic acid ekhoyo isabelo ubunzima grams nje 150-200.

Sika nesikweko ezinkulu, malunga 2 x 2 cm, ipepile elimnandi elibomvu, iinyembezi izandla ispinatshi okanye lettuce, nedile iinyembezi, parsley kunye celery, ukongeza iitumato, itswele, yeminquma kunye netshizi feta, a ityuwa encinane, yimikhwitsho kunye yejusi yelamuni kunye ethulula ioli elungileyo. Bonke kuya kuthatha akukho ngaphezu kwemizuzu elishumi. vitamin C kwi ipleyiti yakho. Ngoku kuyimfuneko ukuba ukutya ngokukhawuleza. Ukuze siphephe ukulahleka iimpawu luncedo kule isaladi ukulungele nje kokuba ukukhonza.

iikhemikhali

Ascorbic acid zingafunyanwa kuphela kwi wokutya kwezityalo, kodwa izakhiwo anikezela ngezakhi ngokutsho kushishino imithi mihla. Esi effervescent amacwecwe, amacwecwe ezinjalo 'Tselaskon Vitamin C "," Multiproduct Ascovit "," Tsitrodzheks "kunye iilozenji, umz" Asvitol "kwaye chewable askorbinki. Ngaphezu koko, kusenokwenzeka ukuba bafumane emigutyeni ukulungiselela ulawulo efakwa kwaye intramuscular, kwaye kananjalo nokulungiselela okuthile. La machiza zenzelwe ukuba ukuphelisa iziphene vitamin. Vitamin C ako kwaye zifunxe kakuhle kakhulu. Le nkqubo iqala emlonyeni yaye ubonakalisa ngakumbi kulo lonke lokugaya.

Kukho izimvo ezahlukeneyo malunga nokusetyenziswa kwemichiza askorbinki. Ngokukodwa, oko. Zonke iimolekyuli acid acid yendalo eMhlabeni ekhohlo-kabini isakhiwo. Kwathi, ngenxa yokuba yokumiswa ethile benkqubo yethu nelanga kunye indlela yokuhamba ngenxa yelanga eyingozi. Zemichiza yokuqaphela asiphindi le patheni. iziyobisi Synthetic abe isakhiwo amabini ujikelezo eziphilayo. Ngako oko, ukudla yi umzimba ngokupheleleyo.

Noko ke, kwezinye iimeko, ngaphandle iziyobisi eyenziweyo ukuyenza. Indlela kungcono ukuthatha amacwecwe ivithamin C - phambi kokuba isidlo, ngexesha okanye emva? Iingcali zikholelwa ukuba ngelo xesha. Xa Ukudaleka umzimba womntu uye wafunda zisetyenziselwe ukufumana izondlo ukutya. Emva kokufumana ipilisi, kuba kakhulu ngaphantsi ngenkuthalo ukusebenza kuyo, yaye ukuba uthe wadla kunye nezinye ukutya, umzimba uza iivithamini evela amacwecwe enjalo yokudla.

Bemithi kunye eziphila bathi ukuba iivithamini elihlolwa ngcono ezifumaneka kwiimveliso zendalo, kunye neziyobisi zokwenziwa bathathwa kuphela odolo zoogqirha, emva kokuba amaziko eemviwo kunye ukuhlolwa olunzulu.