Vitamin C yog ib qho tsim nyog uas yuav siv ib feem ntau hauv kev ua haujlwm hauv lub cev. Nrog nws tsis muaj, muaj teeb meem loj tshwm sim nyob rau hauv kev ua hauj lwm ntawm Internal plab hnyuv siab raum thiab ntau yam systems. Nws yog ib qho tseem ceeb kom paub txhua hnub txog kev noj cov tshuaj vitamin C, txij li qhov ntau dhau ntawm cov tshuaj no yog qhov tsis zoo rau kev noj qab haus huv. Muaj ntau ntau cov khoom uas tuaj yeem muaj nyob rau hauv kev noj haus thiaj li kom saturate lub cev nrog vitamin C.
Cov khoom tseem ceeb ntawm ascorbic acid yuav hais tau hais tias endlessly, tab sis tseem nws yog tau kom paub qhov txawv xws li functions. Ua ntej, qhov tshuaj no pab txhawb kev tiv thaiv kab mob thiab kev sib cog ua ke. Qhov thib ob, vitamin C muaj antioxidant cov khoom, thiab nws tseem ceeb heev rau cov tshuaj hormones ntau lawm. Qee zaum, qhov tshuaj no ua rau cov kab mob plawv zoo zog thiab ua rau lub hlwb ntawm lub hlwb.
Qhov kom tsawg ntawm vitamin C ib hnub twg
Cov kws tshawb fawb tau ua ntau qhov kev sim, uas tau tso cai rau kom muaj ntau yam kev pom zoo. Piv txwv li, peb tau tsim tsa tias tus laus dua ib tus neeg, qhov ntau dua ascorbic acid nws xav tau. Yog xav paub seb yuav tsim nyog npaum li cas ntawm vitamin C, nws yog ib qho tseem ceeb rau kev suav nyiaj rau lub hnub nyoog, kev sib deev, txoj kev ua neej, kev coj cwj pwm thiab lwm yam ntxwv.
Qhov niaj hnub ua ntu ntawm cov vitamins C, nyob ntawm seb qee qhov ntsuas:
- Rau cov txiv neej. Kev pom zoo txhua hnub yog 60-100 mg. Nrog rau cov tshuaj ascorbic acid tsis txaus, cov txiv neej muaj qis dua ntawm cov kab mob hauv spermatozoa.
- Rau cov poj niam. Qhov niaj hnub muaj cai ntawm vitamin C nyob rau hauv rooj plaub no yog 60-80 mg. Nrog ib tug deficiency ntawm no pab tau cov quav tshuaj, tsis muaj zog yog muaj, muaj teeb meem nrog plaub hau, rau tes thiab daim tawv nqaij. Nws yog tsim nyog teev tias yog tias ib tug poj niam yuav siv qhov ncauj tawm ntawm qhov ncauj, ces tus nqi yuav tsum tau nce.
- Rau cov me nyuam. Raws li lub hnub nyoog thiab kev pw ua ke, cov vitamin C tauj ib hnub rau cov me nyuam yog 30-70 mg. Ascorbic acid rau tus me nyuam lub cev yuav tsum tau siv los txhim kho thiab cog cov pob txha, nrog rau cov hlab ntsha thiab kev tiv thaiv.
- Mob khaub thuas. Raws li kev tiv thaiv, nrog rau kev kho mob ntawm cov kab mob khaub thuas thiab khaub thuas, nws tsim nyog kom nce qhov koob no mus rau 200 mg. Yog tias tus neeg mob los ntawm qhov tsis zoo, qhov nyiaj yuav tsum tau muab xa mus rau 500 mg. Vim muaj zog ntxiv ntawm ascorbic acid, lub cev sai thiab zoo nruj tiv thaiv kab mob, uas txhais tau tias qhov rov qab los sai dua.
- Thaum cev xeeb tub. Tus poj niam hauv qhov xwm txheej no yuav tsum haus ntau dua ascorbic acid tshaj li niaj zaus, vim tias qhov khoom no yog qhov tsim nyog rau qhov tseeb ntawm fetus, thiab rau qhov kev tiv thaiv ntawm lub neej yav tom ntej nws tus kheej. Qhov tsawg kawg nkaus rau cov poj niam cev xeeb tub yog 85 mg.
- Thaum xyaum ua kis las. Yog hais tias ib tug neeg koom tes nrog cov kev ua si, ces nws xav tau ntau cov vitamin C ntawm 100 mus rau 500 mg. Ascorbic acid yog ib qho tseem ceeb rau ligaments, tendons, pob txha thiab leeg nqaij. Tsis tas li ntawd, cov tshuaj no yuav tsum siv rau qhov kev qog tshuaj ntawm cov protein ntau.
Yog tias cov vitamin C tsis tuaj yeem ua tiav los ntawm qhov noj cov zaub mov tsim nyog, ces tus neeg raug nquahu kom haus cov dej haus multivitamin tshwj xeeb. Thaum mob khaub thuas thiab kub heev, lub cev yuav tsum tau txais ntau dua ascorbic acid tshaj qub, los ntawm kwv yees li 20-30%. Yog tias tus neeg muaj mob, muaj kev ntxhov siab heev los yog muaj kev tsis zoo, ces mus rau txhua hnub yuav tsum ntxiv 35 mg. Nws yog ib qho tseem ceeb los hais tias qhov tsim nyog npaum li cas ntawm acid yuav tsum muab faib ua ob peb txoj kev, thiab yog li ntawd, lawv yuav tsum assimilated tusyees.