I-Vitamin C: kuhle ngomzimba. Umkhuba wansuku zonke wevithamini C, izimpawu zokuntuleka nokudlula

Ngokuba ukusebenza egcwele umzimba womuntu esijwayelekile umzimba yamangqamuzana emisipheni zonke izitho ezidingekayo ukuba khona amavithamini athile, macro- futhi microelements. Kulesi sihloko sizobe ukukhuluma elilodwa omqoka umzimba yeselula kwakwakhe eziyinkimbinkimbi. It - Vitamin C, noma, njengoba libizwa nangokuthi ascorbic acid, kumane askorbinka. Ngokwe ngezigaba international IUPAC igama umsindo njengoba gamma lactone 2,3-dehydro-L-gulonic acid.

Uhlolojikelele

Esikhathini eko ngasekupheleni - namathathu banesifo esibi ekuseni last bamakhemikhali kwekhulu saphawula Vitamin C njengoba isici ehilelekile umzimba kulethe. Kuyinto kwakwakhe eziyinkimbinkimbi umoya-mpilo, i-hydrogen ne-carbon, i-acid, ukungabi noma ukuntula elibangela Ukungadli umzimba enzyme abathintekayo ekuqinisekiseni ukusebenza evamile izitho ngabanye kanye izinhlelo. Ngenxa yalokho asathuthuka amafomu ezinzima izifo ezihlukahlukene. Ikakhulukazi, ukhwekhwe, noma ephathwa ukhwekhwe.

ukhwekhwe

Lena nobulwelwe oye abulala izigidi eside yalolu hambo amatilosi owaba nengxenye ukuvakasha emhlabeni. Kwenzeka lapho beriberi ngenxa C umzimba eyeka esikhiqiza kuyi-collagen. Ngenxa ukonakala kwezicubu zezinzwa kwenzeka. izimpawu Kubonakala - nokopha izinsini, purpura, ukopha subperiosteal, ukuntuleka kwegazi emzimbeni, ubuhlungu emikhawulweni, ukuphuma amazinyo, njll Lokhu kuwukubonakaliswa sici ukuntuleka okukhulu noma untula ascorbic acid .. Njengamanje, ukhwekhwe, kanye ithelela ithimba elikhulu amatilosi abaku- izindiza eside, sekususiwe.

hypovitaminosis

Vitamin kwamaphutha - is imbalanced edonsa amavithamini. Hhayi ukungabi okuphelele, okungukuthi ukungalingani. Ngokwesibonelo, vitamin C kudinga Vitamin P. kuphela kulesi simo it is amuncwa amaseli. ibhalansi kahle iyona isilinganiso salezi zici njengoba 2: 1 lapho izingxenye ezimbili - vitamin C, futhi enye ingxenye - Vitamin P. hypovitaminosis eba ezimweni ezimbili:

1. engayitholi ezinganele amavithamini e umzimba ngenxa yokuqukethwe esiphansi ukudla.

2. malabsorption amavithamini umzimba ngenxa Ukungadli izakhi trace noma izinkinga zempilo.

Ngo esigabeni sokuqala Vitamin C ukuntula kuzibonakalisa isimo Ukuwohloka sezinwele, izinzipho ziyaqothuka, isikhumba esomile kanye pallor. Ukuze athuthukise ukukhathala, ukumelana abampofu izifo, imikhuhlane njalo. Kulandele izinqubo esiwohlozayo e bone izicubu kanye nezinye izitho neenkambiso.

Uma uthi nhlá, kubonakala sengathi izinto isimo izinwele, kanye nokuntuleka vitamin C kunzima ukuvumelana nomunye. Eqinisweni, uxhumano ngqo phakathi kwawo kanje. Izinwele follicle abondliwa ile izitsha kulencane igazi - capillary. Nge kuyaqina yabo ongaphakeme futhi viscosity okusezingeni eliphezulu legazi izakhamzimba musa uthole izimpande izinwele. Ngenxa yalokho, sibona izinwele zomile, kwaphela khona futhi aphuke kalula. Ukuhlikihla amafutha amashampu ikhanda egeza ikhangiswe akukuniki ngcono oyifunayo.

imali eyanele ascorbic acid umzimba. Igazi iba uketshezi xaxa, kwakheka imithambo yegazi waqina namaminerali ewusizo ukuwela follicle izinwele. Izinwele wenza okudingeka ukwenze. Ngokufanayo, uvithamini C uphendule izicubu kanye izitho: ithambo, imisipha, nemisipha, isibindi, izinso, ubuchopho nokunye ..

izinzuzo askorbinki

Amavithamini zinengxenye cishe kuzo zonke izinqubo kwamakhemikhali emzimbeni. Kepha lokho kuyasiza Vitamin C emzimbeni wethu, in a Ngamafuphi akuyona impendulo. He is uyilungu elisebenzayo redox izinqubo. indima yayo ebalulekile ekuqinisekiseni umzimba ngendlela efanele amaphrotheni, amafutha, carbohydrate.

askorbinki Esanele kuthuthukisa igazi njengoba ikhuthaza ukugaya kanye ukumuncwa yensimbi.

Askorbinka adingekayo ukuze zamagama collagen futhi ukugaya of amaprotheni. Collagen akha ezicutshini ithambo amaseli, ubuchopho, EPITHELIAL, kwakheka imithambo yegazi interarticular nemisipha. Ukungabi vitamin umphumela ku bone fragility, fragility we-capillary kakhulu futhi imithambo yegazi, abampofu ukuphulukisa izilonda imihuzuko, nokulimala.

Lapho carcinogens udle kusukela emoyeni nokupheka babangela kumiswa igazi okuthiwa free radicals, okuyinto kungaholela ekwakhekeni amangqamuzana omdlavuza e isamba ngokweqile. Antioxidants simelane le nqubo, okungukuthi, izinto ukuvimbela elimazayo namachibi izinqubo. Iqhaza main zokuvikela impilo yethu kusukela umdlavuza enza Vitamin nje C.

Izinzuzo wenabisela endaweni yama-hormone, ikakhulukazi ngokuphathelene adrenaline. I-hormone okuthiwa i kuthathwa njengesibikezelo esiyiso luyingxenye besilisa, kanye nezidingo abesifazane nezingane, kanye nabantu asebekhulile. Inani ezinganele adrenaline - futhi sesivele nithole abampofu ukugeleza kwegazi, ephansi blood pressure, njengoba phetho - ukulahlekelwa amandla, ukudabuka, ukucindezeleka, ukumelana evilaphayo amathonya zangaphandle, ukutheleleka, isifo.

Ukuntuleka Vitamin C umzimba iyaphendula masinyane kakhulu. Yenza isiqiniseko sokuthi njalo izithelo nemifino zihlale ekhona ekudleni nsuku. Kepha into ezifana uvithamini ngokweqile C, lo akakwazi esabe. Kungani? Ngenxa ascorbic acid libhujiswa kalula kakhulu. Nokho uma nithatha imithamo emikhulu, ikakhulukazi izidakamizwa zokwenziwa, ingavela uhudo, ukuchama anda ezinso, ukuqubuka esikhumbeni.

Imithombo ascorbic acid

amavithamini amaningi emzimbeni womuntu synthesizes yayo. Ngeshwa, lokhu akubandakanyi ascorbic acid. Wakhe kumelwe uthole ukudla. I abahlinzeki best of Vitamin C - imifino eluhlaza nezithelo ezisawolintshi. I samanje ezisawolintshi ikhasi Vitamin P (rutin) oyifunayo, njengoba kushiwo ngenhla, i-ukumuncwa kwe-acid ascorbic. Ngakho-ke, wengeza lemon e itiye lakho, usike ikhasi akudingekile.

Ezweni lethu, iNkosi uPeter ngiyethula isiko, phakathi kwabanye, ukuze kuthengwe izinto zosizo lwemikhumbi uhambo eziningi ezinkulu ulamula, njengoba ngisho ngaleso sikhathi yaphawula ukuthi ukhwekhwe kuyabamangaza labo nsuku zonke ukuphuza iziphuzo ulamula fresh.

Ngo eziningi Vitamin C eziqukethwe okhalweni, ulwandle ijikijolo lingase futhi black currant. Futhi rosehips ezomile Vitamin lokuhlushwa kuyinto izikhathi ezingaphezu kwezintathu ephakeme kunaleyo lokuhlushwa yayo amajikijolo fresh. Lo mkhiqizo - ukurekhoda okuqukethwe askorbinki. Ngokushesha kulandelwa upelepele obomvu amnandi. Ubuningi eliphakeme vitamin - esifundeni Isiqu. Pepper futhi onkhe samanje - okufanayo vitamin E, ascorbic acid, ngaphandle okuyinto it is hhayi ugxile, noma ngaphezulu ngokunembile, ukugaya, kodwa zimbi kakhulu. Okuningi Vitamin C itholakala iklabishi, ikakhulukazi eziningi ke e Brussels. Kuyinto ecebile kanye isaladi imifino - isipinashi, parsley, dill, leek, watercress, i-arugula, njll Ebusika, umthombo oyinhloko ka-vitamin C ngoba abakhileyo zindawo Russian -. Neklabishi.

Ukumnika izinaliti Sekuyisikhathi eside esetshenziswa wamaNdiya aseMelika kusuka ukopha izinsini. Isibonelo sabo kwalandelwa amatilosi Spanish. Ukuze uthole isiphuzo Vitamin, une izinaliti ngesihlahla sonwele saseYurophu emi, pine, yokugcwalisa fir noma zokhuni endaweni thermos futhi uthele amanzi ashisayo kakhulu, kodwa hhayi amanzi abilayo. Cover uvalwe futhi ake ume ihora noma amahora amabili.

imikhiqizo yezilwane saleli vithamini empeleni khulula. Ingcosana kakhulu kuba imisipha, isibindi kanye nobuchopho.

Izizathu ekulahlekelweni ascorbic acid

Londoloza njenge ascorbic acid, kuyinto imikhiqizo kunzima kakhulu. Yena ehlala emangalisayo okusheshayo. i-molecule yayo iphendula umoya-mpilo emkhathini. Imiphumela iba yinhlanganisela yokukhandleka kwakwakhe entsha - dehydroascorbic acid, kuyinto Analogue is hhayi askorbinki. Kunalokho, antipode yayo. Ngo izitshalo enzyme kuyinto askorbinaza samanje, okuyinto unesibopho kanjalo lolu shintsho.

Askorbinka futhi ubhujiswe ukuphendula ne metal - kungcono izinto, ezilimaza amathuluzi (imimese wesandla, inyama grinders, blender).

Amavithamini zihlukaniswe fat- futhi ungaphumi lapho ifakwa emanzini. Amavithamini iqembu C - kuba kwakwakhe nje lapho ifakwa emanzini. Lokhu kuhlanganisa amavithamini B Imifino nezithelo by ukwelashwa ukushisa ilahlekelwa umsoco wayo. ukudlula Amavithamini emanzini. Pheka ethela wawayisa echibini nge liquid, lapho izithelo okuphekiwe. Ukuze silondoloze umsoco, imifino kanye nezithelo aqukethe amavithamini amanzi-encibilikayo C, kufanele uzilungiselele nezimiso ezithile.

Igcina ukudla askorbinki - Lona ngumbuzo osemqoka kakhulu

Phakathi ukugawulwa imifino cutting amathuluzi - imimese, blender, inyama grinder - ukuphula ulwelwesi cell, okuyinto ascorbic acid. Kukhona iyathintwa nomoya-mpilo. Ngenxa yalesi sizathu, usike imifino, izithelo kanye namakhambi uyelulekwa ngogandaganda. Kungcono likhiphe ngesandla noma ushiye wonke.

Ngo amazambane nezilimo eziyizigaxa ngaphansi kwesikhumba aqoqana semali ascorbic acid. Senza iphutha elikhulu by ukuhlanza amazambane bese otvarivaya kuyo amanzi amaningi. Akukhona lokho kuphela, leyo ndawo ilahlekelwa ukunambitheka, kukhona cishe lutho uhlala ewusizo. Kule amazambane kungenziwa kuphela ukuqoqa Kilos engadingeki fat, kodwa ingaluqedi emzimbeni wakho. Izinzuzo nezilimo eziyizigaxa okungukuthi, kuphela uma ephekwe bo khumba. By the way, amazambane akuyona kuphela ewusizo kakhulu ngokuya ukulondolozwa vitamin C, kodwa futhi ezihlwabusayo kakhulu.

Omiswe kanye pickling - futhi izindlela kweqiniso ukugcina askorbinku. izithelo ezomisiwe kuphela kudingeka bachithe, ukugcina emnene lokushisa umbuso. Ngendlela enhle kakhulu walondoloza vitamin C ezomile rosehip amajikijolo, blackcurrant kanye lalesi sihlahla.

Lapho isibilile kwakhiwa imvelo esidi, okuyinto neutralizes enzyme okonakalisayo acid. Umlando uye wafakaza i iqiniso elithakazelisayo ngale iklabishi. Emakhulwini eminyaka adlule, amatilosi nabahloli bamazwe yesifunda Polar bahlupheka kakhulu futhi ngamanani amakhulu wafa ephethwe yisifo sezinsini. Ngemva kokutholakala amavithamini, ikakhulukazi C, futhi ukuthola yayo neklabishi ukudla izinqolobane seagoing izitsha ukutsi uphelele futhi kegs nale askorbinki umthombo elula zemvelo. Ukhwekhwe uye esebohlile.

Ukuqeda nokuxhumana ascorbic acid nemikhiqizo-mpilo basibekela ifilimu uwoyela. Ekuphileni kwethu kwansuku zonke, kumane nje ingxenye elinomusa uwoyela elichithwayo isaladi.

Dlala blanching imifino umusi ashisayo inactivates ascorbate - enzyme ezazikhona ezitshalweni kanye naphakathi ane-alikhali ebhubhisa vitamin C odingekayo ngosuku Ngenxa yale njongo, iklabishi zifakwe emanzini anosawoti phambi splash umusi ashisayo, siqiniseke ukuthi akaphelelwa crunchiness, bese usika bese uthele usawoti. Iklabishi brine is hhayi wathela. Iqukethe amavithamini. Okuhle obuningi iklabishi nge izaqathe, cranberry, aluhlaza okwesibhakabhaka noma apula.

I amajikijolo ungaba ukuvunwa ebusika, ukuxubana ushukela noma uju. Lokhu kusebenza black currant, sitrobheli, Rowan nabanye. Ukuze uvimbele kumiswa isikhutha amabhange nge workpieces kangcono igcinwe emnyama engaphansi cool noma kule esiqandisini.

yesondlo yansuku zonke

Kusukela Umzimba womuntu akusho uqobo unikeze ascorbic acid eziningi ezanele, kubalulekile ukuthola kulo kwabavela ngaphandle. Le mfuneko sika-vitamin C akuyona ukuthi abantu abahlukile okufanayo. It incike yobudala, impilo jikelele, yokuphila imikhuba, nokuningi. Ngisho isikhathi sonyaka kubalulekile. Njengoba hypervitaminosis C - ngempela kungemalengiso futsi eliyingqayizivele, kodwa lapho kuntuleka zonke saleli vithamini obuzwiwa iningi labantu, kuyasiza ukujwayelana izibalo ezibonisa indlela angu eziningi ascorbic acid ezitholakala kwezitshalo ezithile nama ezinye ukusetshenziswa engcono kungaba kubhekwe.

Isilinganiso imfuneko nsuku luyehluka in the uhla kusuka mg umuntu ngamunye 60 kuya ku-100. Isidingo esikhulu kunazo zonke ascorbic acid test abesifazane abakhulelwe nabancelisayo. Lapho esegugile, isidingo Vitamin C mkhulu kunezinhliziyo ebusheni bakhe, njengoba umzimba ukuguga agaya ke okubi kakhulu ukwedlula abasha.

Njengoba ngishilo ngenhla, abaningi kakhulu eziqukethwe askorbinki inja ezomile rose - 1200 angu ngamunye engamakhulu amagremu amajikijolo. I fresh - 420 mg. U-vitamin C abasheshe iguqulwe ibe isixazululo amanzi, kusuka ezinqulwini ngakho-ke kulula kakhulu ukuba asuse. Engingakusho nje ugcwalise amajikijolo thermos futhi uthele amanzi ashisayo. A kwamahora ambalwa ukumnika ephulukisa lingaphuzwa.

eyikhulu amagremu upelepele obomvu - 250 angu ascorbic acid, ngenkathi oluhlaza - 150. Cishe inani elifanayo - isaladi imifino kanye Brussels amahlumela. Kubalulekile ukukhumbula ukuthi esikhathini parsley asanda abelethwe noma dill Vitamin C aminingi ukudlula endala paprika kwezilwandle. White abomvu iklabishi kude pepper fresh ulahlekelwe kokuqukethwe ascorbic acid. Kuzo ngokuhlela angu 60 ngamunye engamakhulu amagremu komkhiqizo, kodwa kugcinwa iqine eKočani uncono kakhulu futhi isikhathi eside kunaleso e pepper.

Horseradish, tinhlobo letehlukene iklabishi nemifino kufanele khona imenyu nsuku zonke. Kusukela izithelo amazwe ungakwazi ukukhethwa ku ezisawolintshi, ikiwi kanye sasigaya upopo ayeke. Bona askorbinki - kusukela angu ngamunye engamakhulu amagremu kwengaphakathi 40 kuya ku-60. Phela, umzimba wethu uyakwazi ukugcina isikhathi esithile le-vitamin C odingekayo Daily kuyinsakavukela limelela eyodwa noma ezimbili noma izithelo isaladi isidlo semifino fresh noma neklabishi. Kuyinto impela ezingabizi ngisho sicebi kakhulu.

vitamin isaladi

isaladi Greek - isidlo okulungiswa kuhambisana nezidingo ezivumela ngokugcwele ukugcina vitamin C odingekayo ngosuku Izinga nsuku zonke ascorbic acid elikhona ingxenye isisindo 150-200 nje amagremu.

Uthathe nezixhobo ezinkulu, mayelana 2 x 2 cm, pepper amnandi obomvu, izinyembezi izandla isipinashi noma ulethisi, futhi dill izinyembezi, iparsley isilimo esidliwayo esinamagatsha anamanzi, engeza utamatisi, u-anyanisi, iminqumo ushizi feta, usawoti kancane, Ukukhemezela ne kalamula uthele amafutha ezinhle. Zonke kuzothatha kusaba nemizuzu eyishumi. vitamin C ube ku plate wakho. Manje kubalulekile ngokushesha ukudla. Ukuze ugweme ukulahlekelwa izakhiwo ewusizo lokhu isaladi ukulungele ngaphambi nje ukukhonza.

amakhemikhali

Ascorbic acid ingatholakala kuphela ukudla isitshalo, kodwa futhi izakhiwo multivitamin ngokuvumelana umkhakha yesimanje kwemithi. Lokhu futhi effervescent amaphilisi, 'Tselaskon Vitamin C "," Multiproduct Ascovit "," Tsitrodzheks "futhi lozenges, isb" Asvitol "futhi chewable izibhebhe ezinjalo askorbinki. Ngaphezu kwalokho, kungenzeka ukuthola izimpushana kwezokuphatha emthanjeni futhi esicutshini, futhi ngenxa isiphuzo nokulungiselela. Le mithi zenzelwe ukuqeda Vitamin kwamaphutha. U-vitamin C amuncwa umzimba futhi kugaywe kahle. Inqubo iqala umlomo luqhubeke okuthuthukile lonke ipheshana wokugaya ukudla.

Kunemibono eyahlukene mayelana lokusetshenziswa kwamakhemikhali askorbinki. Ikakhulukazi, kuba. Zonke natural Amino Acid molecule Emhlabeni Ushiye emaceleni isakhiwo. Kwenzeka ngenxa isakhiwo esithile esimiso sethu sonozungezilanga kanye kokuqondisa yezokuvakasha imisebe ultraviolet. Chemical zamagama asiphindi lesi sibonelo. izidakamizwa Zokwenziwa akheke zamazwe amabili ukuzungeza yamangqamuzana ezinto eziphilayo. Ngakho, hhayi kugaywe umzimba ngokuphelele.

Nokho, kwezinye izimo, ngaphandle zokwenziwa izidakamizwa ongakwazi ukuzenza. Indlela engcono kunazo zonke ongayithatha izibhebhe Vitamin C - ngaphambi kokudla, ngesikhathi noma ngemuva? Ochwepheshe bakholelwa ukuthi ngaleso sikhathi. Ngo ukuvela umzimba womuntu uye wafunda futhi wasebenzisa kukhishwe izakhi kusuka ukudla. Emva kokuthola ephilisini, kungcono kakhulu ukubuyeka isebenza kuwo, futhi uma ulidle kanye nokunye ukudla, umzimba kuzothatha amavithamini kusukela amaphilisi afana kusukela ekudleni.

Bemithi nezesayenzi bathi amavithamini kungcono eyatholakala kusukela imikhiqizo yemvelo, kanye zokwenziwa izidakamizwa zithathwa kuphela kuma-oda likadokotela, ngemva olunzulu luhlolo nokuhlolwa izindawo.