Vitamini C (Ascorbic Acid)

Vitamini C ali ndi ubwino wambiri wathanzi. Mwachitsanzo, zimathandizira kulimbitsa chitetezo chathu cha mthupi komanso zimathandizira kuchepetsa kuthamanga kwa magazi. Zimapezeka mu zipatso ndi ndiwo zamasamba zambiri.

Vitamini C, yomwe imadziwikanso kuti ascorbic acid, ndiyofunikira kuti ikule, kukula ndi kukonzanso minofu yonse ya thupi. Zimakhudzidwa ndi ntchito zambiri za thupi, kuphatikizapo kupanga kolajeni, kuyamwa kwachitsulo, chitetezo cha mthupi, kuchiritsa mabala, ndi kukonza chichereŵechereŵe, mafupa, ndi mano.

Vitamini C ndi vitamini wofunikira, kutanthauza kuti thupi lanu silingathe kupanga. Komabe, ili ndi maudindo ambiri ndipo yakhala ikugwirizana ndi ubwino wathanzi.

Ndizosungunuka m'madzi ndipo zimapezeka mu zipatso ndi ndiwo zamasamba zambiri, kuphatikizapo malalanje, sitiroberi, zipatso za kiwi, tsabola wa belu, broccoli, kale, ndi sipinachi.

Zakudya zovomerezeka za tsiku ndi tsiku za vitamini C ndi 75 mg kwa akazi ndi 90 mg kwa amuna.

Vitamini C ndi antioxidant wamphamvu yemwe amatha kulimbikitsa chitetezo chachilengedwe cha thupi lanu.

Antioxidants ndi mamolekyu omwe amalimbikitsa chitetezo cha mthupi. Amatero poteteza maselo ku mamolekyu owopsa otchedwa ma free radicals.

Pamene ma radicals aulere amawunjikana, amatha kulimbikitsa dziko lotchedwa oxidative stress, lomwe lakhala likugwirizana ndi matenda ambiri osatha.

Kafukufuku akuwonetsa kuti kudya kwambiri vitamini C kumatha kukulitsa milingo ya antioxidant m'magazi mpaka 30%. Izi zimathandiza chitetezo chachilengedwe cha thupi kulimbana ndi kutupa

Kuthamanga kwa magazi kumakuikani pachiwopsezo cha matenda a mtima, omwe amapha anthu ambiri padziko lonse lapansi. Kafukufuku wasonyeza kuti vitamini C ingathandize kuchepetsa kuthamanga kwa magazi mwa omwe ali ndi kuthamanga kwa magazi komanso opanda.

Kwa akuluakulu omwe ali ndi kuthamanga kwa magazi, mavitamini C owonjezera amachepetsa kuthamanga kwa magazi kwa systolic ndi 4.9 mmHg ndi diastolic magazi ndi 1.7 mmHg, pafupifupi.

Ngakhale kuti zotsatira zake ndi zabwino, sizikudziwika ngati zotsatira za kuthamanga kwa magazi ndizokhalitsa. Komanso, anthu omwe ali ndi vuto la kuthamanga kwa magazi sayenera kudalira vitamini C yekha kuti athandizidwe.