Vhitamini C: zvinobatsira muviri. The yaunodya daily vhitamini C, zviratidzo kushaikwa uye zvakawandisa

Nokuti azere kushanda kunoita muviri kuti kuipa samolecular muviri munyama vose nhengo zvakafanira kuti kuvapo kwezvimwe mavhitaminzi, macro- uye microelements. Munyaya ino tichataura pamusoro mumwe kukosha kuti cellular muviri yakaoma akakura. It - vhitamini C, kana, sezvazvakanyorwa anonziwo ascorbic acid, chinongova askorbinka. Maererano yemarudzi kupatsanura IUPAC zita rinonzwika sezvo wegamma lactone 2-3-dehydro-L-gulonic acid.

tsananguro

Mukupera maviri - mangwanani thirties wekupedzisira mishonga remakore dzinoti vhitamini C ive chinhu munyaya muviri sezvo anowedzera. Zviri kunzwisisa remubatanidzwa reokisijeni, hydrogen kabhoni, ari acid, kusavapo kana kushayiwa izvo kunokonzera ane kusagadzikana kwemakemikari mumuviri makemikari zvinobatanidzwa kuunza kunowanzoitika kushanda neimwe nhengo uye hurongwa. Somugumisiro dzichiri kwazvo siyana zvirwere zvakasiyana-siyana. Zvikurukuru, chakakuvara, kana chakakuvara.

chakakuvara

Ichi chirwere chakaipisisa kuti anenge kwaizourayisa mamiriyoni rwendo vezvikepe refu uyo aimbotaurawo munyika rwokuparidza. It kunoitika apo yakafanira beriberi C muviri rinomira zvibereko collagen. Somugumisiro degeneration nokuda connective munyama kunoitika. Zvinoonekwa zviratidzo - ropa matadza, purpura, subperiosteal ropa, kupererwa neropa, kurwadziwa kumigumo, kurasikirwa mazino, etc. Iri kuratidzwa chakanangana dzinonetsa nekushaya kana zvachose kushaya ascorbic asidhi .. Pari, chakakuvara, kamwe hwacho chikwata guru vengarava vari refu ndege, zvabviswa.

hypovitaminosis

Vhitamini pokuperevedza - iri imbalanced yaunodya mavhitamini. Kwete Kusavapo rakazara, kureva kuti kusaenzana. Somuenzaniso, vhitamini C kunoda vhitamini P. chete ichi zvakafamba wefodya nokuda masero. Zvakanyanya Kunaka Panguva Yepamuviri Chiyero ndiyo nhamba zvinhu izvi sezvinoita 2: 1 sezvamakaropafadzwa zvikamu zviviri - vhitamini C, uye chikamu chimwe chete - vhitamini P. hypovitaminosis ikabuda nyaya mbiri:

1. kukwana yaunodya mavhitamini mu muviri nokuda kwavo pasi kugutsikana mune zvokudya.

2. malabsorption mavhitamini nomuviri nokuda ane kusaenzana kwezvinhu chero zvinhu kana zvinetso zvoutano.

In kuchava kutanga kwekupwanyiwa vhitamini C kushaikwa kunooneka pacharo ari kudzikira ezvinhu bvudzi, pfava zvipikiri, yakaoma ganda uye pallor. To zvakare kutanga kuneta, murombo nemishonga zvirwere, kakawanda chikosoro. Uchiteverwa chinopedza pezvakaitwa mu pfupa rinenge uye dzimwe nhengo uye hurongwa.

Pakutanga zvinoita sokuti ezvinhu bvudzi, uye kushaya vhitamini C zvakaoma anobvumirana mumwe. Kutaura zvazviri, zvakananga kubatana pakati pavo uye zvinova sezvinotevera. Hair follicles kugamuchira zvokudya kubva kumuduku tsinga - capillaries. Dzavo pasi elasticity uye yakakwirira viscosity ropa zvinovaka muviri usaswedera kumidzi bvudzi. Somugumisiro, tinoona mikukutu, sparse uye pfava bvudzi. Vachidzipukuta ekuzora uye shampoos kuzoona kugeza musoro Haapi achida kuvandudzika.

Yakakwana yakawanda ascorbic asidhi muviri. Ropa anova fluid tsinga kunova kwakasimba uye anobatsira zvicherwa kuwira bvudzi follicles. Hair woita maererano nezvinodiwa. Saizvozvowo, vhitamini C sei nyama uye nhengo: pfupa, tsandanyama, mapfupa, chiropa, itsvo, pfungwa uye zvichingodaro ..

zvinobatsira askorbinki

Mavhitaminzi vanobatanidzwa zvinenge zvose nokukanganisika pezvakaitwa mumuviri. Kana chii zvinobatsira vhitamini C kuti muviri wedu, mune Muchidimbu hakusi mhinduro. Ndiye ane nhengo inoshingaira redox kwendangariro. Its kukosha mukuita zvakakodzera muviri kwemapurotini, mafuta, makabhohaidhiretsi.

Yakakwana askorbinki kunonatsiridza ropa sezvo kunosimudzira kugaya uye Absorção de Água iron.

Askorbinka zvakakodzera kuti kwetunhu collagen uye kugaya mapuroteni. Collagen kunoumba connective zvinyama remafupa masero, uropi, epithelial, interarticular midziyo ropa nemarunda. Kushaikwa vhitamini kushanda muna pfupa fragility, fragility pamusoro capillaries nemidziyo ropa, murombo kuporeswa maronda uye anokwenya, kupwanywa.

Kana anwa carcinogens kubva mhepo uye kubika ivo kuti paumbwe ropa inonzi vakasununguka radicals, izvo zvinozoita kuti paumbwe masero kenza iri zvakawandisa mari. Antioxidants tikurire iyi, ndiko, zvinhu kuti kudzivirira kuparadza oxidation pezvakaitwa. Huru basa kudzivirira utano hwedu kubva kenza anoita chete vhitamini C.

Kubatsirwa nayo asiwo nzvimbo mahormone, zvikurukuru pamusoro adrenaline. Kemikari, izvo vaiona evasingatombonamati munhurume, uye zvinodiwa nevakadzi nevana, uye vakwegura. Kushomeka yakawanda adrenaline - uye isu nechekare muzive murombo chokubuda ropa, yakaderera BP, sezvinoita mugumisiro - kurasikirwa simba, kusuruvara, kuora mwoyo, usimbe kuramba Kufurirwa nevamwe, utachiona, zvirwere.

Kushayikwa vhitamini C muviri anopindura nokukurumidza. Nguva dzose iva nechokwadi chokuti michero nemiriwo nguva dzose aripo nezuva kudya. Kana zvakadai chinhu sezvo zvakawandisa vhitamini C, iyo iri zvinogona Musatya. Sei? Nekuti ascorbic asidhi iri nyore kuparadzwa. Asi kana achitora mishonga makuru, kunyanya mishonga chakaita zvokugadzirwa, unogona kuonekwa manyoka, wakawedzera weti, itsvo mabwe, rashes paganda.

Manyuko ascorbic asidhi

mavhitaminzi akawanda womunhu muviri synthesizes wayo. Zvinosuruvarisa, izvi hazvirevi zvinosanganisira ascorbic acid. Her tinofanira kuwana zvokudya. The yakanakisisa bhizimisi vhitamini C - green muriwo uye Citrus zvibereko. The chipo Citrus svuura vhitamini P (rutin) zvaaida, sezvataurwa pamusoro apa, nokuti Absorção de Água yacho ascorbic acid. Naizvozvo, achiwedzera ndimu yako tii, akacheka svuura hakusi zvakakodzera.

In nyika yedu, Mambo Peter I akatanga tsika, pakati vamwe, kuti vatenge zvokudya zvikepe, rwendo guru yakawanda Lemons, sezvo kunyange panguva iyoyo zvakanga Zvakacherechedzwa kuti chakakuvara zvinoshamisa vaya zuva kunwa zvinwiwa pamwe matsva Lemons.

In yakawanda vhitamini C huri muhudyu, gungwa buckthorn uye dema the currant. Uye rakaoma rosehips vhitamini wevasungwa kunopfuura katatu kupfuura ayo wevasungwa munguva yakanaka michero. chigadzirwa ichi - kunyora zviri askorbinki. Pakarepo uchiteverwa dzvuku inotapira mhiripiri. The soro wevasungwa vhitamini - mudzinde nharaunda. The mhiripiri iri varipowo purogiramu - zvakafanana vhitamini E, ascorbic acid, pasina iro haina kunyura, kana kupfuura zvazviri, kugaya, asi zvakatoipa. More vhitamini C chinowanikwa makabheji, kunyanya yakawanda muna kweBrussels. Hazvina akapfuma uye Salad hanyanisi - sipinachi, parsley, dhiri, leek, watercress, arugula, etc. Muchando, kwainyanya vhitamini C kuti vagari latitudes Russian -. Sauerkraut.

Aizomupa tsono kare rakashandiswa American maIndia kubva ropa matadza. Muenzaniso wavo zvakateverwa Spanish vezvikepe. Kuti vawane vhitamini chinodururwa, une tsono kubva spruce, nemipaini, misipuresi kana omujunipa ukaguta imwe thermos nokudira mvura inopisa zvikuru, asi kwete kufashaira mvura. Kufukidza zvakasimba uye regai kumira mumwe maviri maawa.

Animal zvinogadzirwa vhitamini ichi vanotova vakasununguka. The chaizvo shoma iri tsandanyama, chiropa uye uropi.

Zvikonzero nokurasikirwa ascorbic asidhi

Save sezvo ascorbic acid, ndiyo zvigadzirwa zvakaoma. Iye collapses kusimba kutsanya. Morekuru Its zvaanoita pamwe mumhepo okisijeni. Zvinoguma remubatanidzwa itsva - dehydroascorbic acid, inova analogue haisi askorbinki. Asi, ayo antipode. In miti yacho enzayemu aripo askorbinaza, izvo basa shanduko iyi.

Askorbinka uye zvinoparadzwa maitiro pamwe simbi - zviri midziyo, uye vakatema maturusi (mapanga ruoko-vakavhiyiwa, nyama grinders, blenders).

Mavhitaminzi akakamurwa fat- uye mvura-soluble. Mavhitaminzi boka C - ndiwo mvura-soluble chete akakura. Izvi zvinosanganisira B mavhitaminzi Vegetables nemichero kubudikidza nokupisa kurapwa anorasikirwa muviri kukosha kwayo. Mavhitaminzi zvakaitika mumvura. Cook achidira vapinde singi mura, umo zvibereko akanga abika. Kuti tichengetedze zvinovaka muviri, muriwo nemichero inemvura-soluble mavhitaminzi kuti C, vanofanira kugadzirira achiita zvaidiwa zvimwe ezvinhu.

Kuchengetedza askorbinki chikafu - mubvunzo unokosha chaizvo

Panguva anotema muriwo nokuveza Ezvemutauro - mapanga, blender, nyama mukuyi - kuputsa sero Kamudzira, inova ascorbic acid. Pane ari dzakawanikwa pamwe oxygen. Nokuda kwechikonzero ichi, akacheka miriwo, michero uye miriwo rayirika bulldozed. Zviri nani kubvarura noruoko kana siya yose.

In mbatatisi tubers pasi ganda rinoungana yakawanda ascorbic acid. Tiri kuita chikanganiso chikuru nokuda rokuchenesa matapiri uye ipapo otvarivaya payo mvura yakawanda. Kwete chete izvozvo, anorasikirwa kunaka, hapana anenge hapana anoramba anobatsira. Kubva mbatatisi ichi kunogona chete unganidza kilos pasingadiwi mafuta, asi haina kuporesa muviri wako. Kubatsira tubers ndiko chete kana vari chakabikwa matehwe dzavo. Zviya, mumwe mbatatisi harisi chete kubatsira chaizvo panyaya Kuchengetedzwa vhitamini C, asi zvinonaka chaizvo.

Kuomesa uye pickling - uyewo nzira yechokwadi kuchengeta askorbinku. zvibereko chete yaoma kupedza, muchiramba zvinyoronyoro tembiricha hwechiKomonisiti. Superbly vakachengetedzwa vhitamini C rakaoma rosehip michero, blackcurrant uye buckthorn.

Kana zvinobata kuumbwa acidic ezvinhu, izvo neutralizes pokuzvipira makemikari acid. History vave vachiona inonakidza chokwadi pamusoro makabheji. Emakore akapfuura, navigators uye vatsvakurudzi ari Polar nharaunda akatambudzika zvikuru uye vakawanda vakafa chakakuvara. Pashure kuwanikwa mavhitamini, kunyanya C, uye ayo kuonekwa mune sauerkraut zvokudya reserves seagoing midziyo kuva wakakwana uye kegs iri nyore askorbinki dzinongoitika kunobva. Chakakuvara akaita yaserera.

Kubvisa nesungano pakati ascorbic asidhi pamwe okisijeni zvigadzirwa vakafukidza mafuta firimu. Muupenyu hwezuva nezuva, rinongova rupo mugove mafuta rinoteurwa saradhi.

Short blanching muriwo inopisa hwemvura inactivates ascorbate - enzayemu aripo miti uye mune alkaline svikiro anoparadza vhitamini C. Nokuti chinangwa ichi, pickled makabheji pamberi achitevedzera inopisa hwemvura, nechokwadi kuti hazvina kurasikirwa crunchiness, uye ipapo kucheka uye kudurura munyu. Cabbage brine ari ikasadururirwa. Rine mavhitaminzi. Good booze makabheji pamwe makarotsi, cranberries, blueberries kana maapuro.

The michero anogona kukohwewa muchando, vachisanganisa pamwe shuga kana uchi. Izvi zvinoshanda dema the currant, Strawberry, Rowan uye vamwe. Kuti kudzivisa paumbwe hosha nemabhangi vane workpieces zvakanakisisa akaramba ari murima inotonhorera pakakwirira kana mufiriji.

daily rechengetedzo

Sezvo muviri hakuiti pacharo anopa ascorbic asidhi yakakwana kwazvo, zvakakodzera kugamuchira kubva kunze. The daily chinodiwa vhitamini C haisi saizvozvo vanhu zvakasiyana. It zvinoenderana nezera, pautano, mararamiro tsika, uye zvakawanda. Kunyange nguva yegore kunokosha. Sezvo hypervitaminosis C - zvikuru aakatipa uye akasiyana, asi kushaya vhitamini ichi akanzwa nenzira ruzhinji rwevanhu, zvinobatsira kuziva nhamba inoratidza kuti milligrams dzakawanda ascorbic asidhi inowanikwa zvimwe zvinomera uye zvinogona kunzi vamwe zvakanakisisa rinodyiwa.

Paavhareji daily zvinodiwa kunosiyana-siyana mune zvakawanda kubva 60 kusvika 100 MG pamunhu. Chinhu chikuru chinodiwa ascorbic iine acid bvunzo pamuviri vakadzi uye ekukurerai. Pakukwegura, kudiwa vhitamini C kupfuura paaiva muduku, sezvo muviri kuchembera metabolizes nayo kupfuura muduku.

Sezvo ini ataurwa pamusoro apa, nhamba chikuru chiri askorbinki yakaoma imbwa akasimuka - 1200 milligrams por zana magiramu kuti michero. The yakachena - 420 MG. Vhitamini C iri nyore kutendeuka kuva mvura mhinduro, kubva hudyu saka zviri zvikuru nyore kubvisa. Zvakakwana zadza ari thermos michero ugodira mvura inopisa. Vanechitsama maawa achiporesa aizomupa kunogona akadhakwa.

Mumwe zana magiramu dzvuku mhiripiri - 250 milligrams pamusoro ascorbic acid, ari munyoro - 150. zvinenge zvakafanana nhamba - mu Salad hanyanisi uye kweBrussels inomera. Zvakakosha kuyeuka kuti vari dzichangobva vakanongazve parsley kana dhiri vhitamini C kupfuura stale mhiri kwemakungwa papricakuva. White-tsvuku makabheji uye kure itsva pepper vanorasikirwa mune zviri ascorbic acid. Mavari nazvo 60 milligrams por zana magiramu zvibereko, asi zviri akaramba Taut kuKočani nani zvikuru uye yakareba kupfuura mhiripiri.

Horseradish, akasiyana siyana makabheji uye hanyanisi vanofanira kuvapo nezuva Muterere. Kubva kupinza muchero chingamisa kusarudzwa pamusoro maranjisi, kiivi uye papaya. Ivo askorbinki - kubva 40 kusvika 60 milligrams muzana zana magiramu ose pulp. Sezvineiwo, muviri wedu anokwanisa kuramba vamwe nguva iyo vhitamini C. Daily wokuyera inomiririra imwe kana mbiri kana michero Salad dhishi manyoro muriwo kana sauerkraut. Hazvina zvikuru risingadhuri kunyange munhu akapfuma kwazvo.

vhitamini saradhi

Greek saradhi - rupiza kuti zvakagadzirwa uchiwirirana nezvinodiwa kuti kubvumira pachinoperera ngaunyatsobata vhitamini C. The pamwero zuva nezuva ascorbic asidhi aripo mugove kurema magiramu 150-200 chete.

Racherwa akakora guru, anenge 2 X 2 cm, chinonhuwira chili, misodzi maoko sipinachi kana lettuce, uye misodzi kumini, parsley uye celery, achiwedzera madomasi, hanyanisi, maorivhi uye feta, zvishoma munyu, pfunha pamwe ndimu muto ugodira mafuta akanaka. All zvichakutorera hapana kupfuura maminitsi gumi. Daily yaunodya vhitamini C pane ndiro rako. Zvino zvakafanira kuti pakarepo kudya. Kuti tidzivise kufirwa anobatsira zvivako zviri Salad ichi yakagadzirira asati kushumira.

makemikari

Ascorbic asidhi kunogona kuwanikwa kwete chete kubva chirimwa zvokudya, asi uyewo multivitamin zvivako maererano ano pharmacological indasitiri. Izvi uye effervescent mapiritsi akadai 'Tselaskon Vitamin C "," Multiproduct Ascovit "," Tsitrodzheks "uye lozenges, semuenzaniso" Asvitol "uye chewable mahwendefa askorbinki. Uyezve, zvinoita here kuwana Nezvakakuyiwa kuti intravenous uye intramuscular kutarisira uye nokuda gadziriro chinwiwa. zvinodhaka izvi zvakagadzirirwa kuparadza vhitamini kwokusakwana. Vhitamini C wefodya uye ozeyewa kwazvo. Kwacho kunotanga mumuromo uye kunosvika zvakare pamusoro yose zvomudumbu turakiti.

Pane nepfungwa dzakasiyana maererano nokushandiswa makemikari askorbinki. Zvikurukuru, ndizvo. All dzinongoitika amino asidhi mamorekuru paNyika vakasiya-mativi marongerwo. Zvakaitika nokuda chaizvo maumbirwo redu renzou uye nhungamiro kufamba pamusoro ultraviolet mwaranzi. Chemical usage hazvirevi kudzokorora muenzaniso uyu. zvinodhaka chakaita zvokugadzirwa vane bilateral maumbirwo samolecular kutenderera. Saizvozvowo, kwete ozeyewa nokuda muviri zvachose.

Zvisinei, mune zvimwe zviitiko, pasina mishonga chakaita zvokugadzirwa kuita. Sei zvakanakisisa kutora mahwendefa vhitamini C - vasati vadya, panguva kana pashure? Nyanzvi dzinodavira kuti panguva iyoyo. Mune shanduka womunhu muviri akadzidza uye vakashandisa dzokubvisa zvinovaka muviri kubva chikafu. Paakaudzwa piritsi, ndiro ndoda vachishingaira kushanda pairi, uye kana imi kuidya pamwe nezvimwe zvokudya, muviri utore mavhitaminzi kubva mahwendefa akafanana kubva zvokudya.

MaKemisiti uye zvipenyu vanoti mavhitaminzi zvakanakisisa vakawana kubva dzinongoitika zvigadzirwa, uye zvinodhaka chakaita zvokugadzirwa vanobviswa chete yachiremba kurayira, pashure kwazvo kuongororwa uye yokuedzwa zvivako.