The dose daily vhitamini C

Vhitamini C - mumwe inokosha, zvinokosha zvinhu nokuti muviri womunhu. Inopa muupenyu kukura, normalizes hurumende, dzimwe nguva chaizvoizvo zvishamiso. Vhitamini C anoumba connective rinenge DZEMUNHU DZINODZORA ari oxidative urongwa, anovandudza zvirwere, normalizes kuchinja amino acids, ari Absorção de Água zvimwe zvinovaka muviri. The daily dose vhitamini C runoita kuti tirambe utano mazino, mapfupa, tsandanyama, nemidziyo ropa. Kuva antioxidant akanaka, fuma inodzivirira ganda kubva kukwegura, Inowedzera chizvarwa masero, kunoderedza ngozi kenza. Pane uchapupu hwokuti vhitamini C Inowedzera kushanda kwendangariro, zvaanopa simba uropi basa. Naizvozvo, zvakakosha kuti upise inodiwa mari vhitamini ichi.

The daily dose vhitamini C kunokwanisika tichiregeredza kudyiwa kwete chete akapfuma zvinhu ichi zvigadzirwa, asiwo nokuda negashiro ascorbic acid. Last chimiro collagen - zvakafanana mapuroteni rinopa elasticity kuti munyama, tsandanyama uye nhengo dzomukati.

Vhitamini C chinowanikwa kwete chete Citrus michero uye michero, asiwo kiwis, kunyange zvinozipa pepper, madomasi, magaka, makabheji, mbatatisi, turnips. In nechimwe izvi uwandu vhitamini zvigadzirwa siyana. Kuti muviri akagamuchira zvakanaka mari, unofanira kudya nezuva yakawanda michero uye miriwo, yakachena uye yakanaka. Processing zvinogadzirwa (kunyange Washing) Sezvineiwo akazoita chitsama fuma. Zvakaoma kuverenga, kana kuti zvinoenderana mwero daily zvinobvira. Asi kugadzwa zviri ascorbic asidhi unokubvumira nokukurumidza nokudzosazve aida nenhanho vhitamini C pamuviri. Asi zviri nyore - kwete nani! Zvokugadzirwa nevanhu achibudiswa maindasitiri ezvinhu, vhitamini - zvakaipa nguva dzose: vanopfuura hafu zvokubikisa ririmo aisada muviri, dzimwe nguva kunyange chepfu, uye vari vakaratidza havaratidzi. Zvikuru noutano kudya michero nemiriwo ose zuva.

The daily dose vhitamini C kubva 60 kusvika 100 MG. Vazhinji ichi zvinhu zviri mune imbwa-ruva, dema the currant, gomo dota, buckthorn, mastrawberry, muna parsley, dhiri, mutema pepper, muna kweBrussels inomera. 100 g chero mishonga izvi zvinopa pamwero nezuva. In ndoda maranjisi ake: maranjisi zvinyorwa pedhi pakati zviri vhitamini C - bhuratifuru. Asi Citrus anogona kudya magiramu anodarika 100 pazuva.

Asi kwete fuma muviri yedu inoda. Zvakakosha kuti yose yaiitwa mwero zuva mavhitamini. Table paainyora vanachiremba chinoratidza reshiyo mavhitamini siyana nezuva kudya. Kubva dzinogona kuonekwa kuti muviri inoda vhitamini C muna zvizhinji guru, uyewo mavhitaminzi A uye N. In zviduku zvakawanda muviri inoda B mavhitaminzi, E uye D.

Panguva kuchengetwa, asi chafariz kurapwa zviri mu vhitamini zvinogadzirwa C iri yekudyidzana ipfupi. Somuenzaniso, gadziriro kugadzirira mashed mbatatisi anoparadza 80% vhitamini; Easy kubika tubers - 35%; chakabikwa - 20%. The muto pamusoro makabheji ichiri 8 chete% chepakutanga uwandu vhitamini C, asi panguva moto - vanenge 40%. Saka zvinokosha zvikuru kuti nezuva kudya zvinosanganisira matsva salads: pamwe makabheji, turnips, hanyanisi, pepper, mbatatisi. Zvikasadaro, nezuva chinodiwa kuti vhitamini C hariguti.

Kushaikwa vhitamini C mumuviri (avitaminosis C) kunokwanisa kuonekwa nevanhu anotevera zvimwe: kuzvimba matadza, tsandanyama atrophy, ropa munyama, nomudumbu, uye dzimwe gadziriro dzomuviri, akaputsika muviri, ungaderedza kutapata. Kwakadaro migumisiro yakakomba vhitamini kuitika mukati 3 months pasina zvakakwana yaunodya pamusoro ascorbic acid, michero uye miriwo.

Kana muviri husisipo vhitamini C anogona kuwedzera ayo kunwa anosvika 5 zviuru MG rimwe zuva -. Ko vaifanira zuva dose vhitamini C, asi kwete kwenguva refu (kwevhiki). Izvi zvingava zvakafanira asi imwe chepfungwa vhitamini: zvakanaka zvinobva muviri womunhu. Kana uchine chero nemishonga (manyoka, kuda kurutsa) vanofanira kuderedza dose.