Amfanin yau da kullum na Vitamin C

Vitamin C shine muhimmiyar wajibi ne da ke shiga cikin matakai da yawa cikin jiki. Tare da rashinsa, matsaloli mai tsanani za su iya samuwa a cikin aiki na gabobin ciki da tsarin daban-daban. Yana da muhimmanci mu san yawan yau da kullum na bitamin C, tun da yawancin abin da ke cikin wannan abu ba shi da kyau ga lafiyar jiki. Akwai samfurori da yawa waɗanda za a iya haɗa su a cikin abincin su don saturate jiki tare da bitamin C.

Abubuwan da ake amfani da su na ascorbic acid za'a iya fadawa ba tare da iyaka ba, amma har yanzu yana yiwuwa a rarrabe irin waɗannan ayyuka. Na farko, wannan abu yana taimakawa wajen karfafa rigakafi da kuma kira na collagen. Abu na biyu, bitamin C yana da alamun antioxidant, kuma yana da mahimmanci don samar da hormones. Abu na uku, wannan abu yana ƙarfafa tsarin na zuciya da jijiyoyin jini kuma yana riƙe da kwayoyin halitta.

Ciyar da bitamin C kowace rana

Masana kimiyya sun gudanar da gwaje-gwaje masu yawa, wanda ya ba da damar yin amfani da binciken da yawa. Alal misali, mun gudanar da tabbatar da cewa tsofaffi mutum ne, da yawan ascorbic acid yana buƙata. Don sanin ƙayyadadden yawan bitamin C, yana da muhimmanci a dauki shekarun haihuwa, jima'i, salon rayuwa, miyagun halaye da sauran halaye.

Halin yau da kullum na bitamin C, dangane da wasu alamomi:

1. Ga maza. Kwararren yau da kullum da ake shawarar shine 60-100 MG. Tare da rashin adadin ascorbic acid, maza suna da ƙananan ƙarancin spermatozoa.
2. Ga mata. Halin yau da kullum na bitamin C a wannan yanayin shine 60-80 MG. Tare da rashi na wannan abu mai amfani, an ji rauni, akwai matsalolin gashi, kusoshi da fata. Ya kamata a lura da cewa idan mace ta dauki maganin rigakafi, to, ya kamata a kara yawan yawan da aka nuna.
3. Ga yara. Ya danganta da shekaru da jima'i, bitamin C kowace rana ga yara shine 30-70 MG. Ana bukatar cututtukan ascorbic don yaron ya sake dawo da kasusuwa, kazalika da jini da rigakafi.
4. Tare da sanyi. A matsayin rigakafi, da kuma kula da cututtukan sanyi da cututtuka, yana da daraja don ƙara wannan kashi zuwa 200 MG. Idan mutum yana fama da mummunar halayen kirki, adadin ya kamata a kai ga 500 mg. Saboda karuwar karuwar acid ascorbic, jiki yana da sauri ya yi yaki da ƙwayoyin cuta, wanda ke nufin cewa dawo da sauri.
5. A lokacin daukar ciki. Mace a halin da ake ciki ya kamata cinye karin ascorbic acid fiye da sabawa, tun da yake wannan abu ya zama dole don daidaitaccen tayi na tayin, da kuma kare rigakafin mamacin nan gaba. Mafi yawan adadin masu ciki masu ciki shine 85 MG.
6. A lokacin yin wasanni. Idan mutum yana da hannu cikin wasanni, to yana bukatar samun karin bitamin C daga 100 zuwa 500 MG. Ascorbic acid yana da muhimmanci ga ligaments, tendons, kashi da tsoka mass . Bugu da ƙari, an buƙatar wannan abu don cikakken haɓakar gina jiki.

Idan ba'a iya samun bitamin C ta cinye abincin da ake bukata ba, to mutum ya bada shawara don shayar da shirye-shirye na musamman na multivitamin. A cikin tsananin sanyi da zafi, jiki ya karbi karin ascorbic acid fiye da saba, ta kimanin 20-30%. Idan mutum ba shi da lafiya, yana fuskantar matsalolin lokaci ko kuma yana fama da mummunan halaye, sa'an nan kuma ya kamata a kara yawan lamarin 35 a kowace rana. Yana da mahimmanci ace cewa yawan adadin acid ya kamata a raba shi zuwa hanyoyi da dama, sabili da haka, za a zakuɗa su a ko'ina.