Vitamin C: amfãni ga jiki. A kullum ci na bitamin C, alamun kasawa da kuma wuce haddi da

Ga cikakken aiki na jikin mutum ga al'ada kwayoyin metabolism a cikin tsokoki na duk gabobin dole ga wanzuwar wasu bitamin, macro- da microelements. A cikin wannan labarin, za mu magana game da daya gaske ga salon salula metabolism hadaddun fili. Yana - bitamin C, ko, kamar yadda kuma ana kiranta ascorbic acid, shi ne kawai askorbinka. Bisa ga kasa da kasa da rarrabuwa IUPAC sunan sauti kamar gamma lactone 2,3-dehydro-L-gulonic acid.

Overview

A cikin marigayi twenties - farkon thirties na karshe karni chemists sun gano bitamin C kamar yadda wani kashi da hannu a cikin metabolism matsayin mai kara kuzari. Yana da wani hadadden fili na oxygen, hydrogen da carbon, da acid, babu ko kasawa daga wanda ya haddasa wani rashin daidaituwa a jikin enzymes hannu a tabbatar da al'ada aiki na mutum gabobin da kuma tsarin. A sakamakon tasowa tsanani siffofin daban-daban cututtuka. A musamman, scurvy, ko scurvy.

scurvy

Wannan shi ne wani mummunan cuta da ta kudin da rayuwar miliyoyin dogon tafiya matuƙan suka halarci a cikin duniya yawon shakatawa. Yana faruwa a lokacin saboda beriberi C jiki tsaya a nan samar da collagen. A sakamakon degeneration na connective nama ya auku. Bayyane cututtuka - zub da jini gumis, purpura, subperiosteal hemorrhage, anemia, zafi a cikin extremities, asarar hakora, da dai sauransu. Wannan halayyar manifestations na m karancin ko total rashin ascorbic acid .. A halin yanzu, scurvy, da zarar infects manyan tawagar jirgin da suke kan dogon flights, an shafe ta.

hypovitaminosis

Vitamin ƙarara - An imbalanced ci bitamin. Ba da cikakken rashi, wato rashin daidaituwa. Alal misali, bitamin C bukatar bitamin P. kawai a cikin wannan hali shi ne tunawa da Kwayoyin. Mafi kyau duka auna ne da rabo daga wadannan abubuwa a matsayin 2: 1 a cikinsa biyu sassa - bitamin C, da kuma wani sashi - bitamin P. hypovitaminosis tasowa a biyu lokuta:

1. Ƙarancin ci na bitamin a cikin jiki saboda su low abun ciki a cikin abinci.

2. malabsorption bitamin da jiki saboda wani rashin daidaituwa daga kufan abubuwa ko kiwon lafiya matsaloli.

A can farko na bitamin C rashi bayyana kanta a wani tabarbarewar yanayin gashi, gaggautsa kusoshi, bushe fata da kuma pallor. Don ci gaba da bunkasa gajiya, matalauta jure cututtuka, m colds. Biye da degenerative matakai a kashi nama da kuma sauran gabobin da kuma tsarin.

A duban farko alama cewa yanayin da gashi, da kuma wani rashin bitamin C yana da wuya a yarda da juna. A gaskiya, da kai tsaye dangane tsakanin su, kuma shi ne kamar haka. Gashi follicles sami abubuwan gina jiki daga karami jini - capillaries. Tare da su low elasticity kuma high danko na jini gina jiki ba su samu zuwa da tushen da gashi. A sakamakon haka, muna ganin wani maras ban sha'awa, sparse da kuma gaggautsa gashi. Shafa man shafawa da kuma shampoos tallata wanka shugaban ba shi ba da da ake so kyautata.

Isasshen adadin ascorbic acid metabolism. A jini zama mafi m, jini zama karfi da kuma amfani ma'adanai fada cikin gashi follicles. Gashi amsa daidai da. Hakazalika, bitamin C amsa tsokoki da kuma gabobin: kashi, tsoka, jijiyoyin, hanta, koda, kwakwalwa da sauransu ..

amfanin askorbinki

Vitamins suna da hannu a kusan dukkan biochemical matakai a cikin jiki. Amma ga abin da yake da amfani da bitamin C zuwa ga jiki, a cikin wani dunƙule ba amsar. Shi ne mai aiki memba na redox tafiyar matakai. Da muhimmancin gaske a tabbatar dace metabolism sunadarai, fats, carbohydrates.

Isasshen askorbinki inganta jini kamar yadda ya inganta narkewa da sha na baƙin ƙarfe.

Askorbinka zama dole ga kira na collagen da kuma narkewa gina jiki. Collagen kunshe da connective nama daga kashi Kwayoyin, cikin kwakwalwa, epithelial, interarticular jini da kuma jijiyoyin. Rashin bitamin sakamako a kashi fragility, fragility na capillaries da jini, matalauta waraka sores kuma scratches, bruising.

Lokacin da ingested Carcinogens daga iska da kuma dafa abinci da suka sa samuwar jini da ake kira free radicals, wanda kai ga samuwar ciwon daji Kwayoyin a wani wuce haddi adadin. Antioxidants counteract da wannan tsari, da cewa shi ne, abubuwa da hana hallakaswa hadawan abu da iskar shaka tafiyar matakai. Babban rawa a kare lafiyar mu daga ciwon daji ya aikata kawai bitamin C.

Amfanin da ta shimfida zuwa yankin na hormones, musamman game da adrenaline. A hormone, wanda aka dauke a zalla namiji, da kuma bukatun da mata da yara, da kuma tsofaffi. Ƙarancin adadin adrenaline - kuma mun riga san matalauta jini ya kwarara, m jini, a matsayin sakamako - asarar makamashi, bakin ciki, ciki, kasãla jure waje tsoma, kamuwa da cuta, cuta.

A rashin bitamin C da jiki amsa da sauri sosai. Ko da yaushe tabbatar da cewa nunannun 'ya'yan itatuwa da kayan lambu ne ko da yaushe ba a cikin kullum rage cin abinci. Amma irin wannan abu a matsayin haddi bitamin C, da wannan ba zai iya zama m. Me ya sa? Saboda ascorbic acid da aka sosai sauƙi hallaka. Duk da haka idan shan fi girma allurai, musamman roba kwayoyi, za a iya bayyana zawo, ta ƙara urination, koda duwatsu, rashes a kan fata.

Sources na ascorbic acid

Mutane da yawa bitamin jikin mutum synthesizes da kansa. Abin takaici, wannan ba ya hada da ascorbic acid. Ta dole ne mu samu daga abinci. A mafi kyau kaya na bitamin C - kore kayan lambu da kuma 'ya'yan itatuwa Citrus. A halin yanzu Citrus kwasfa bitamin P (rutin) so, kamar yadda aka ambata a sama, domin sha da ascorbic acid. Saboda haka, ya kara da wani lemun tsami a cikin shayi, yanke da kwasfa ba lallai ba ne.

A kasar mu, Sarki Bitrus Ina gabatar da al'ada, da sauransu, to saya kayayyaki ga jiragen ruwa, da tafiya manyan kuri'a na lemons, kamar yadda ko da a wancan lokacin an lura da cewa, scurvy amazes waɗanda suka kowace rana shan drinks tare da sabo lemons.

A wani yawa na bitamin C dauke a cikin kwatangwalo, teku buckthorn da kuma baki currant. Kuma a bushe rosehips bitamin maida hankali ne fiye da sau uku mafi girma fiye da na taro a sabo ne berries. Wannan samfurin - rikodin abun ciki na askorbinki. Nan da nan ya bi ta hanyar mai jan zaki da barkono. Cincirindo bitamin - a cikin zangarniya yankin. A barkono ne ma ba routines - wannan bitamin E, ascorbic acid, ba tare da abin da aka ba tunawa, ko fiye daidai, zuwa nike, amma shi ne mafi sharri. More bitamin C da aka samu a kabeji, musamman mai yawa da shi a Brussels. Shi ne mai arziki da kuma salatin ganye - alayyafo, faski, dill, Leek, watercress, arugula, da dai sauransu A cikin hunturu, babban tushen bitamin C for mazaunan Rasha latitudes -. Sauerkraut.

Jiko needles sun dade da aka yi amfani da Indiyawan Dajin Amirka, daga zub da jini gumis. Su misali da aka bi da Spanish matuƙan. Domin samun bitamin sha, ku da allurar na spruce, Pine, fir ko Juniper cika a thermos da kuma zuba sosai ruwan zafi, amma ba ruwan zãfi. Rufe tam kuma bari tsaya ga daya zuwa biyu hours.

Dabba da kayayyakin wannan bitamin ne da gaske free. The sosai kananan adadin shi ne a cikin tsoka, hanta da kuma kwakwalwa.

Dalilan ga asarar ascorbic acid

Ajiye kamar yadda ascorbic acid, shi ne musamman wuya kayayyakin. Ta fadi wuce yarda da sauri. Its kwayoyin reacts da yanayi oxygen. A sakamakon haka ne wani sabon fili - dehydroascorbic acid, wanda shi ne wani analogue ba askorbinki. Ã'a, ta antipode. A shuke-shuke da enzyme ne ba askorbinaza, wanda ke da alhakin wannan canji.

Askorbinka da kuma halakar da dauki tare da karfe - yana da kayayyakinsa, da kuma yankan kayayyakin aiki, (hannun-sarrafa wukake, nama grinders, blenders).

Vitamins kasu kashi fat- da ruwa mai narkewa. Vitamins kungiyar C - shi ne kawai ruwa mai narkewa fili. Wannan ya hada B bitamin Kayan lambu da 'ya'yan itatuwa da zafi magani hasarar da sinadirai masu darajar. Vitamins wuce a cikin ruwa. Cook zuba su a cikin wani kwatami da ruwa, a cikin abin da 'ya'yan itatuwa da aka dafa shi. Don adana gina jiki, da kayan lambu da 'ya'yan itatuwa dauke da ruwa mai narkewa bitamin da C, ya kamata a shirya a yarda da wasu yanayi.

Ajiye askorbinki abinci - a tambaya mai muhimmanci

A lokacin chopping kayan lambu sabon kayan aikin - wukake, blender, nama grinder - karya tantanin halitta membrane, wanda shi ne ascorbic acid. Akwai aka tuntube tare da oxygen. Saboda wannan dalili, yanke kayan lambu, 'ya'yan itatuwa da ganye bu mai kyau bulldozed. Yana da kyau su tsaga ta hannu ko barin dukan.

A dankalin turawa, tubers karkashin fata accumulates babban adadin ascorbic acid. Muna yin wani babban kuskure da tsaftacewa da dankali sa'an nan otvarivaya shi a cikin yalwa na ruwa. Ba wai kawai cewa, shi hasarar da dandano, akwai kusan kome da ya rage amfani. Daga wannan dankalin turawa iya kawai tattara maras so kilo na kitse, amma shi ba ya warkar da jikinka. Amfanin tubers ne, kawai idan suna da gasa a fãtun jikinsu. Af, a dankalin turawa, ba kawai amfani sosai cikin sharuddan adana bitamin C, amma kuma sosai dadi.

Bushewa da kuma pickling - kuma gaskiya hanyoyin da za a ci gaba da askorbinku. Kawai bushe da 'ya'yan itatuwa bukatar ka ciyar, ajiye wani m zazzabi tsarin mulki. Superbly kiyaye bitamin C a bushe rosehip berries, blackcurrant kuma buckthorn.

Lokacin da kumfa kafa acidic yanayi, wanda neutralizes m enzymes acid. Tarihi ya shaida mai ban sha'awa al'amari game da kabeji. A baya ƙarni, navigators da explorers na iyakacin duniya yankin sha wahala ƙwarai, kuma a cikin manyan lambobi mutu daga scurvy. Bayan da aka gano na bitamin, musamman C, da kuma ta ganewa a sauerkraut abinci reserves seagoing tasoshin zama cikakken da kegs tare da wannan mai sauki askorbinki halitta Madogararsa. Scurvy ya janye.

Don kawar da hulda da ascorbic acid tare da oxygen kayayyakin da suka rufe man fim. A rayuwar yau da kullum, shi ne kawai mai karimci rabo daga man fetur da ya zube a cikin salatin.

Short blanching kayan lambu zafi tururi inactivates ascorbate - enzyme ba a tsire-tsire da kuma a alkaline matsakaici halaka bitamin C. Domin wannan dalili, pickled kabeji kafin fantsama zafi tururi, tabbatar da ganin cewa shi ba ya rasa crunchiness, sa'an nan a yanka kuma zuba gishiri. Kabeji brine ba zuba. Ya ƙunshi bitamin. Good booze kabeji da karas, cranberries, blueberries, ko apples.

A berries za a iya girbe a cikin hunturu, hadawa da sukari ko zuma. Wannan ya shafi baki currant, strawberry, Rowan da sauransu. Domin hana samuwar fumfuna bankuna da workpieces aka fi sa a cikin wani duhu sanyi ginshiki ko a cikin firiji.

kullum ana gyara

Tun da jikin mutum ba ya kanta samar da ascorbic acid a isa yawa, wajibi ne a samu daga waje. A kullum da ake bukata na bitamin C ne ba iri daya ba ga mutane daban-daban. Ya dogara da shekaru, general kiwon lafiya, salon halaye, kuma mafi. Ko lokaci na shekara ne mai muhimmanci. Tun hypervitaminosis C - quite kwarai da kuma musamman, amma rashin wannan bitamin ji da mafi yawan mutane, shi da amfani ga zama saba da Figures nuna yadda da yawa milligrams na ascorbic acid samu a wasu shuke-shuke da za a iya dauke wasu daga cikin mafi kyau amfani.

A talakawan kullum da ake bukata dabam a cikin kewayon daga 60 zuwa 100 MG da mutum. A mafi girma bukatar ascorbic acid gwajin mata masu ciki da masu jego. A tsufa, da bukatar bitamin C mafi girma daga cikin matasa, kamar yadda tsufa jiki metabolizes shi muni fiye da matasa.

Kamar yadda na ambata a sama, mafi girma da lambar kunshe ne a cikin askorbinki bushe kare ya tashi - 1200 milligrams da mutum ɗari grams na berries. A sabo ne - 420 MG. Vitamin C da aka readily tuba a cikin wani ruwa bayani, daga kwatangwalo haka shi ne quite sauki cire. Isar da shi a cika a wani thermos berries da kuma zuba ruwan zafi. A wata hours a warkar da jiko na iya zama bugu.

Da ɗaya da ɗari grams na ja barkono - 250 milligrams na ascorbic acid, yayin da a cikin kore - 150. Aƙalla guda lamba - a salatin ganye da kuma Brussels sprouts. Yana da muhimmanci a tuna cewa a cikin freshly tsince faski ko dill bitamin C fiye da stale kasashen waje paprika. White-ja kabeji da kuma kau da kai daga sabo barkono rasa a ciki na ascorbic acid. A cikinsu shi ta 60 milligrams da mutum ɗari grams na samfurin, amma shi ne kiyaye yãgaggun leɓɓa Kocani fi kyau da kuma fiye da barkono.

Horseradish, daban-daban iri iri na kabeji da kuma ganye ya kamata ba a cikin kullum menu. Daga shigo da 'ya'yan itace iya dakatar da selection a kan Citrus, kiwi da kuma gwanda. Su askorbinki - daga 40 zuwa 60 milligrams da mutum ɗari grams na ɓangaren litattafan almara. Ba zato ba tsammani, mu kwayoyin ne iya kula don wani lokaci da bitamin C. Daily kullum wakiltar daya ko biyu ko 'ya'yan itace salatin tasa na sabo ne da kayan lambu ko sauerkraut. Yana da quite araha ko attajiri ne.

bitamin salatin

Greek salatin - a tasa da aka shirya a yarda da bukatun da damar cikakkiyar har riƙe bitamin C. A kullum kudi na ascorbic acid ne ba a wani yanki na da nauyin kawai 150-200 grams.

Yanke cikin manyan chunks, game da 2 x 2 cm, zaki ja barkono, hawaye hannuwa alayyafo ko latas, da kuma hawaye dill, faski da seleri, ƙara tumatir, albasa, da zaituni da Feta cuku, kadan da gishiri, yayyafi tare da lemun tsami ruwan 'ya'yan itace da kuma zuba mai kyau man fetur. All zai dauki ba fiye da minti goma. Daily ci bitamin C da a kan farantin. Yanzu ya zama dole to nan da nan ci. Don kauce wa asarar amfani Properties na wannan salatin ne shirye kawai kafin bauta wa.

sunadarai

Ascorbic acid za a iya samu ba kawai daga shuka abinci, amma kuma da multivitamin gidaje bisa ga zamani pharmacological masana'antu. Wannan kuma effervescent Allunan, irin 'Tselaskon Vitamin C "," Multiproduct Ascovit "," Tsitrodzheks "da kuma lozenges, msl" Asvitol "da kuma chewable Allunan askorbinki. Bugu da ƙari kuma, shi ne zai yiwu don saya powders ga igiyar jini da kuma intramuscular gwamnati, da kuma ma ga abin sha shiri. Wadannan kwayoyi da aka tsara don kawar da bitamin ƙarara. Vitamin C da ake tunawa da narkewar sosai. A tsari zai fara a cikin bakin da kara kara bisa dukan narkewa kamar fili.

Akwai daban-daban, ra'ayin game da amfani da sinadarai askorbinki. A musamman, shi ne. All halitta amino acid kwayoyin a duniya sun bar mai gefe tsarin. Haka ya faru saboda musamman tsarin mu da hasken rana tsarin da shugabanci na tafiya daga hasken ultraviolet. Chemical kira ba maimaita wannan abin kwaikwaya. Roba kwayoyi da hadin tsarin kwayoyin juyawa. Haka kuma, ba narkewar da jiki gaba daya.

Duk da haka, a wasu lokuta, ba tare da roba kwayoyi ba zai iya yi. Ta yaya mafi kyau, ka dauki cikin alluna na bitamin C - kafin a ci abinci, a lokacin ko bayan? Masana sun yi imani da cewa a lokacin. A cikin juyin halitta daga cikin jikin mutum ya koya kuma amfani da su cire gina jiki daga abinci. Bayan samun wata kwaya, shi ne da yawa kasa rayayye aiki a kan shi, kuma idan ka ci shi tare da sauran abinci, jiki zai yi bitamin daga Allunan kamar daga cikin abinci.

Chemists da kuma masana kimiyyar ce cewa bitamin suna mafi kyau samu daga halitta kayayyakin, da kuma roba kwayoyi da ake dauka kawai a kan likita ta umarni, bayan wani na sosai jarrabawa da gwaji wurare.