Vitamin C nyob rau hauv lub cev plays lub luag haujlwm tseem ceeb, nws deficiency yuav ua teeb meem loj rau kev noj qab haus huv. Cov koob tshuaj txhua hnub ntawm vitamin C rau ib tug neeg yuav txawv nyob ntawm seb muaj pes tsawg xyoo, lub xeev ntawm kev tiv thaiv, qhov chaw nyob, thiab lwm yam.
Vim li cas kuv thiaj li txhaj ib koob tshuaj vitamin C txhua txhua hnub?
Dej dej-soluble vitamin C nkag mus rau hauv tib neeg lub cev los ntawm cov khoom noj los yog vitamin npaj thiab, rau ib lub sij hawm ntev yam tsis muaj kev ncua, raug tawm. Thiab vim nws koom rau hauv ntau yam ntawm cov txheej txheem, txhua hnub koob tshuaj vitamin C yuav tsum tau nkag mus rau hauv lub cev txhua hnub.
Ua ntej tshaj, vitamin C yog tsim nyog rau oxidation thiab txo cov txheej txheem los mus. Yog tsis muaj nws, tus synthesis of collagen, catecholamines thiab steroid cov tshuaj hormones, hemopoiesis, pauv cov hlau, calcium thiab folic acid tsis yog tsis muaj. Ua tsaug rau txhua txhua hnub ntawm cov vitamin C, ib tug zoo capillary permeability thiab cov coagulability ntawm cov ntshav yog khaws cia.
Vitamin C muaj kev cuam tshuam cov tshuaj tua kab mob, tiv thaiv tus kab mob thiab ua rau cov kev tiv thaiv rau kev phiv thiab tsis zoo. Muaj cov ntaub ntawv pov thawj tias vitamin C koom tes rau hauv kev tiv thaiv kev mob qog nqaij hlav, thiab nws cov qib tsis txaus yuav ua rau muaj mob oncology.
Vitamin C kuj tseem ceeb heev rau tshem cov tshuaj muaj taug, tshuaj lom thiab lwm yam khoom tsim los ntawm lub cev, xws li, mercury, tooj liab, lead. Ua tsaug rau ib qho txaus txaus ntawm cov vitamin C, cov roj cholesterol nyob tsawg dua ntawm cov phab ntsa ntawm cov hlab ntsha.
Qhov tseem ceeb ntawm cov vitamin C nyob rau hauv kev nyuaj siab ntxhov plawv yog vim lub siab ntawm ascorbic acid los ntawm qog adrenal, uas tso cov tshuaj hormones tsim nyog rau hauv qhov teeb meem no.
Qhov siab tshaj plaws txhua hnub koob tshuaj vitamin C
Tib neeg lub cev tsis tsim cov tshuaj vitamin C, vim li ntawd nws yog ib qho tseem ceeb kom tau txais qhov mob ascorbic tawm sab nraud. Raws li LEEJ TWG, qhov siab tshaj plaws txhua hnub koob tshuaj vitamin C yog 2.5 mg ib kilogram ntawm tib neeg qhov hnyav. Muaj mob khaub thuas (lossis lwm yam), txhua txhua hnub ntawm cov tshuaj vitamin C nce, tab sis nws tsis tuaj yeem muaj ntau tshaj 7.5 mg ntawm ib kilogram ntawm tib neeg qhov hnyav.
Pom zoo txhua hnub kom tsawg ntawm vitamin C:
- 30 mg yog qhov kev ntsuas rau 0-6 lub hlis;
- 35 mg yog qhov siv rau 6-12 lub hlis;
- 40 mg yog qhov siv rau 1-3 xyoo;
- 45 mg yog qhov siv rau 4-10 xyoo;
- 50 mg yog cov cai rau 11-14 xyoos;
- 60 mg yog cov cai rau 15 xyoo thiab laus dua;
- 70 mg - tus qauv nyob rau lub sijhawm ntawm kev coj tus menyuam;
- 95 mg yog cov cai nyob rau lub sijhawm ntawm kev pub niam mis.
Qhov kev xav tau rau ib yam kabmob hauv vitamin C tsub kom yog 30-50% nrog rau:
- kev haus luam yeeb (passive smoking) los yog lwm yam kev phom sij (xws li, nqus pa hauv nroog);
- kab mob catarrhal lossis inflammatory, thaum lub sij hawm rov mob los ntawm kev mob;
- nyob rau hauv huab cua (kub heev los yog txias) kev nyab xeeb;
- dystrophy;
- overwork thiab hnyav lub cev hnyuv.
Raws li qhov xav tau rau ascorbic acid ua tau ntau dua thaum lub sij hawm ntawm kev loj hlob, cov tshuaj tiv thaiv kev noj haus thiab tshuaj aspirin, hauv cov laus, TK. qhov nqus tau cov vitamin C txo tsawg.
Qhov tsis muaj vitamin C tuaj yeem vim yog tsis muaj cov khoom noj los yog kev ua txhaum ntawm kev nqus ntawm cov vitamin nyob rau hauv lub cev. Yog tias muaj cov cim qhia tias tsis muaj vitamin C, koj yuav tsum kho cov khoom noj los yog nrog tus kws kho mob tham. Txhawm rau xyuam xim rau cov tsos mob nram qab no:
- los ntshav cov pos hniav thiab xoob ntawm cov hniav;
- lub qhov txhab zoo tom;
- dhau yooj yim tsos ntawm bruises;
- mob hauv cov pob txha;
- poob ntawm cov khoom hauv cov tawv nqaij thiab cov plaub hau poob;
- txom nyem tsis zoo - qaug zog, nkees, kev tsiv siab, kev nyuaj siab.
Rau tag nrho cov tseem ceeb ntawm cov vitamin C , tsis txhob ntau tshaj nws txhua hnub koob tshuaj. Overdose of ascorbic tuaj yeem ua rau raws plab, ua rau tsis haum, tsis muaj vitamin B12. Kev siv lub sij hawm ntev dua ntawm cov tshuaj vitamin C yog qhov txaus ntshai rau cov neeg uas muaj ntshav siab, thrombosis, thrombophlebitis thiab ntshav qab zib.