Ivithamin C (Ascorbic Acid)

I-Vitamin C ineenzuzo ezininzi zempilo. Ngokomzekelo, inceda ukomeleza amajoni ethu omzimba kwaye inokunceda ukunciphisa uxinzelelo lwegazi. Ifumaneka kwiziqhamo ezininzi kunye nemifuno.

Ivithamin C, eyaziwa ngokuba yi-ascorbic acid, iyimfuneko ekukhuleni, ekuphuhliseni nasekulungiseni zonke izicubu zomzimba. Ibandakanyeka kwimisebenzi emininzi yomzimba, kubandakanya ukwenziwa kwe-collagen, ukufunxwa kwentsimbi, amajoni omzimba, ukuphiliswa kwamanxeba, kunye nokugcinwa kwe-cartilage, amathambo kunye namazinyo.

I-Vitamin C yivithamini ebalulekileyo, oku kuthetha ukuba umzimba wakho awukwazi ukuyivelisa. Ukanti, ineendima ezininzi kwaye iye yanxulunyaniswa neenzuzo ezichukumisayo zempilo.

I-soluble yamanzi kwaye ifumaneka kwiziqhamo ezininzi kunye nemifuno, kuquka i-orenji, i-strawberries, isiqhamo se-kiwi, i-bell pepper, i-broccoli, i-kale kunye nesipinashi.

Ukutya okucetyiswayo kwansuku zonke kwe-vitamin C yi-75 mg yabasetyhini kunye ne-90 mg yamadoda.

Ivithamin C yi-antioxidant enamandla enokomeleza ukhuseleko lwendalo lomzimba wakho.

Ii-Antioxidants ziimolekyuli ezikhuthaza amajoni omzimba. Bakwenza oko ngokukhusela iiseli kwiimolekyuli eziyingozi ezibizwa ngokuba ziiradicals zasimahla.

Xa i-radicals yamahhala iqokelela, inokukhuthaza imeko eyaziwa ngokuba yi-oxidative stress, edityaniswe nezifo ezininzi ezingapheliyo.

Uphononongo lubonisa ukuba ukutya okuninzi kwe-vitamin C kunokunyusa amanqanaba e-antioxidant egazi ukuya kuthi ga kwi-30%. Oku kunceda ukhuseleko lwendalo lomzimba ukulwa nokudumba

Uxinzelelo lwegazi oluphezulu lukubeka emngciphekweni wesifo sentliziyo, oyena nobangela wokufa kwihlabathi liphela. Uphononongo lubonise ukuba ivithamin C inokunceda ukuthoba uxinzelelo lwegazi kubo bobabini abanoxinzelelo lwegazi oluphezulu nabangenabo.

Kubantu abadala abanoxinzelelo lwegazi oluphezulu, izongezelelo ze-vitamin C zinciphisa uxinzelelo lwegazi lwe-systolic nge-4.9 mmHg kunye ne-diastolic yegazi nge-1.7 mmHg, ngokuqhelekileyo.

Ngelixa ezi ziphumo zithembisa, akucaci ukuba iziphumo zoxinzelelo lwegazi zezexesha elide. Ngaphezu koko, abantu abanoxinzelelo lwegazi oluphezulu akufuneki bathembele kwi-vitamin C yodwa kunyango.