Vitamin C, tseem hu ua ascorbic acid, yog ib tug neeg hauv dej-soluble tsev neeg ntawm cov vitamins. Nws yuav tsum muaj kev loj hlob thiab kev tu ntawm feem ntau ntawm cov ntaub so ntswg ntawm koj lub cev, nrog rau cov quav, uas yuav tsum tau siv rau kev mob cov nqaij tawv thiab qhov txhab zoo.
Vitamin C kuj pab koj cov pob txha thiab cov hniav nyob ruaj khov. Nws tseem tsim nyog yuav ua rau cov neurotransmitters thiab cov metabolism hauv cov protein.
Koj lub cev tiv thaiv kab mob vitamin C rau kev noj qab nyob zoo dhau. Ntxiv rau qhov no muaj ntxiv rau cov neeg noj nqaij . Noj cov khoom noj khoom haus nplua nuj hauv vitamin C yuav pab koj lub cev nqus hlau ntxiv los ntawm cov nroj tsuag xws li spinach, txiv ntseej, thiab noob.
Lub Koom Haum Tebchaws ntawm cov Sciences, Engineering thiab Medicine, Lub Chaw Saib Xyuas Kev Noj Qab Haus Huv thiab Tshuaj Kho Mob tau txiav txim siab kom noj cov khoom noj haus (DRI) rau cov vitamin C. Nws yog los ntawm cov khoom noj txhua hnub ntawm cov neeg noj qab nyob zoo. Yog tias koj muaj teeb meem txog kev kho mob, koj yuav tsum nrog koj tus kws kho mob tham txog koj cov cai vitamin C.
Txiv neej
1 txog 3 xyoos: 15 milligrams ib hnub twg
4 txog 8 xyoos: 25 milligrams ib hnub twg
9 mus rau 13 xyoos: 45 milligrams ib hnub twg
14 txog 18 xyoo: 75 milligrams ib hnub twg
19+ xyoo: 90 milligrams ib hnub twg
Cov poj niam
1 txog 3 xyoos: 15 milligrams ib hnub twg
4 txog 8 xyoos: 25 milligrams ib hnub twg
9 mus rau 13 xyoos: 45 milligrams ib hnub twg
14 txog 18 xyoo: 65 milligrams ib hnub twg
19+ xyoo: 75 milligrams ib hnub twg
Vitamin C muaj nyob hauv cov txiv hmab txiv ntoo thiab zaub , tshwj xeeb tshaj yog citrus txiv hmab txiv ntoo, txiv pos nphuab, kua txob, txiv lws suav, zaub paj, thiab qos yaj ywm. Cov neeg uas tsis noj cov txiv hmab txiv ntoo thiab zaub txaus txaus yuav tsim teeb meem.
Vitamin C Deficiency
Vitamin C deficiency ntev ntev tuaj yeem ua rau mob ntses, muaj mob loj heev los ntawm ntshav tsis txaus, ntshav (pob ntshav) thiab mob ntses (kab mob pos hniav).
Nws tsis yog ib qho, tab sis nws tshwm sim tau rau cov neeg uas tsis tau noj tshuaj los yog haus cawv.
Cov tib neeg uas tsis tau txais cov vitamin C txaus txhua hnub (li ntawm 75 mus rau 90 laab) tuaj yeem raug kev txom nyem los ntawm cov teeb meem ntawm kev noj qab haus huv no:
- ntshav cov pos hniav
- bruising tau yooj yim
- qeeb kiav txhab kho
- nosebleeds
- nkees
- tsis muaj zog tiv thaiv kab mob
- qhuav, tawv tawv
- cov plaub hau qhuav nrog split tag
Feem ntau noj zaub mov ntawm cov zaub mov ua tiav nrog cov txiv hmab txiv ntoo thiab zaub tsis txaus ntawm cov khoom noj yuav ua rau cov vitamin C tsis muaj peev xwm. Vim tias vitamin C yog dej-soluble, koj lub cev tsis muab nws zoo, ces nws yuav tsum tau ua txhua hnub.
Tej zaum kuj yuav tau kho kom zoo dua nrog kev noj tshuaj, tab sis ib qho tsis muaj teeb meem me ntsis yuav raug kho los ntawm kev noj cov txiv hmab txiv ntoo thiab zaub uas muaj vitamin C, tshwj xeeb tshaj yog citrus txiv hmab txiv ntoo, txiv pos nphuab, qos yaj ywm, zaub paj, txiv lws suav, thiab kua txob.
Vitamin C yog ploj zuj zus thaum cov txiv hmab txiv ntoo thiab cov zaub uas muaj huab cua los yog cua sov, yog li cov txiv hmab txiv ntoo thiab zaub nyoos / zaub ntau dua cov vitamin C dua cov uas siav lossis cov kaus poom.
Vitamin C Tshuaj
Vitamin C yog antioxidant, thiab nws tau raug pom zoo kom ntxiv rau kev mob khaub thuas thiab mob khaub thuas thiab ua lwm yam kev kho mob rau qee yam mob cancer.
Txawm li cas los xij, kev tshawb nrhiav tsis tau muab pov thawj txaus rau cov lus pom zoo no. Txawm hais tias qee qhov kev tshawb fawb tau qhia tias cov neeg uas muaj qee hom mob kheesxaws muaj cov tshuaj vitamin C tsawg dua cov pej xeem, tsis muaj pov thawj tias kev noj tshuaj vitamin C txo koj txoj kev pheej hmoo ntawm kev mob qog nqaij hlav.
Koj muaj peev xwm hla tau daim ntawv ntxiv - koj zoo dua noj cov txiv hmab txiv ntoo thiab zaub ntau dua - lawv nyob hauv vitamin C, thiab lawv muaj lwm yam kev sib txuas lus uas koj yuav tsis pom nyob rau hauv ib qho kev noj haus ntxiv.
Tab sis, yog tias koj xav tias koj xav tau cov tshuaj, tsis txhob megadosing vitamin C. Kev noj cov tshuaj muaj vitamin C loj heev yuav ua rau koj cov quav los yog mob plab.
Lub Koom Haum Tshuaj Kho Mob tau tsim 1,800 mus 2,000 milligrams ib hnub twg raws li qhov mob siab tshaj plaws.
Qhov chaw:
MedlinePlus.com. "Scurvy." Tau Lub Peb Hlis 19, 2016. https://www.nlm.nih.gov/medlineplus/ency/article/000355.htm.
National Academies ntawm Sciences, Engineering thiab Tshuaj, Kho Mob thiab Tshuaj Kho Mob. "Dietary Reference Intakes Ntxhuav thiab Daim Ntawv Thov." Tau txais lub Peb Hlis 19, 2016. http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
National Institutes of Health, Office of Dietary Pab. "Vitamin C Fact Sheet rau Cov Tub Ceev Txog Kev Noj Qab Haus Huv." Tau txais lub Peb Hlis 19, 2016. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/.