Ngingawuthatha yini u-vitamin C ngisakhulelwe?

Ukukhulelwa uhambo olumangalisayo, eligcwele injabulo kanye nemibuzo eminingi ngemayelana nokuthi yini engcono enganeni yakho nakuwena. Omunye umbuzo ojwayelekile uthi "Ngingayithatha ivithamini C ngesikhathi ngikhulelwe?" Lo mbuzo uvela kaningi ngoba ivithamini C iyinhlanganisela ebalulekile enezinzuzo eziningi. Isiza ekuthuthukiseni ingane, igcina amasosha omzimba eqinile, futhi isekela umzimba wakho njengoba ushintsha kakhulu ngesikhathi sokukhulelwa. Kodwa kuthiwani ngokweqisa, futhi ungazi kanjani ukuthi uthola eyanele? Ake sihlole konke odinga ukukwazi mayelana ne-vithamini C ngesikhathi sokukhulelwa nokuthi ifanela kanjani lesi sikhathi esikhethekile empilweni yakho.

Kungani Ivithamini C Ibalulekile Ngesikhathi Sokukhulelwa

Umzimba wakho usebenza kanzima kakhulu kunangaphambili lapho ukhulelwe. Lapho yilapho ivithamini C ingena khona ukuzokusiza. Akusiyo nje enye ivithamini; iyinto eguqula umdlalo kuwena nakuye usana lwakho olukhulayo. Ivithamini C ibalulekile ekukhiqizeni ikholajeni (collagen), iprotheni eyisakhi esiyisisekelo sesikhumba sengane yakho, amathambo, imigqa yezicubu (tendons), nezicubu ezixhumanayo. Iphinde ibaluleke ekulungiseni izicubu emzimbeni wakho, okubaluleke kakhulu ngesikhathi uphethe ingane esibelethweni [1]. Ngakho uma ubuzibuza ukuthi, ingabe ungathatha ivithamini C ngesikhathi ukhulelwe? impendulo ithi yebo, futhi nansi indlela.

Le vithamini enamandla yenza okungaphezu kokusekela nje ukulungiseka kwezicubu. Ibuye isebenze njenge-antioxidant enamandla, evikela amaseli akho nawewengane yakho emonakalweni we-oxidative. Ngesikhathi sokukhulelwa, amasosha omzimba wakho aba buthaka kalula, yingakho kubalulekile ukuwasekela ngevithamini C. Ngaphezu kwalokho, ivithamini C nokukhulelwa kuhamba ndawonye uma kukhulunywa ngokumuncwa kwensimbi. Abesifazane abaningi abakhulelwe babhekana nezinga eliphansi lensimbi, kanti ivithamini C isiza umzimba wakho ukuba umunce le nsimbi kangcono, ikakhulukazi uma uyithola ekudleni okuvela ezitshalweni. Ukuthola ivithamini C eyanele ngesikhathi ukhulelwe kungasiza ukusekela amasosha omzimba wakho nentuthuko enempilo yengane yakho.

Ingabe Ivithamini C Iphephile Ngesikhathi Sokukhulelwa?

Manje ake sibhekane nombuzo omkhulu: ingabe ivithamini C iphephile ngesikhathi sokukhulelwa? Impendulo emfushane ithi yebo, iphephile, kodwa kudingeka ulandele imikhawulo ezinconyiwe. Kwabesifazane abakhulelwe abaneminyaka engu-19 nangaphezulu, inani lansuku zonke elinconyiwe lingu-85 mg levithamini C. Kwabazomama abasafufusa abangaphansi kweminyaka engu-19, inani lincane kancane, lingu-80 mg [2].

Kufanele futhi uqaphele ukuthi ukweqa isilinganiso ngevithamini C akuyona into enhle. Uma udla kakhulu, ikakhulukazi ngaphezu komkhawulo ophezulu ka-2000 mg ngosuku, ungase ube nemiphumela emibi enjengesisu esibuhlungu noma, kwezinye izimo, amatshe ezinso. Kodwa ungakhathazeki—ukuthola ivithamini C eyanele ngesikhathi sokukhulelwa kulula kakhulu uma udla kahle futhi uthatha ivithamini yabesifazane abakhulelwe efanele.

Ukudla okucebe ngevithamini C ngesikhathi sokukhulelwa

Awudingi ukuthembela ema-supplement ukuze uthole i-vitamin C eyanele. Ukudla kwakho kuyisihlobo sakho esikhulu lapha. Izithelo ze-citrus ezifana namawolintshi, ama-grapefruit, namalemon yizo zokuqala ezifika engqondweni uma ucabanga nge-vitamin C. Isibonelo, iwolintshi eliphakathi liqukethe cishe u-70 mg we-vitamin C, okumboza iningi lesidingo sakho sansuku zonke. Kodwa akukhona nje kuphela ngezithelo ze-citrus. Imifino efana ne-broccoli, isipinashi, namakaphethiloli (bell peppers) nayo imithombo emihle kakhulu yale nto yokudla ebalulekile. Ukuhlanganisa izithelo ezingcono ngesikhathi sokukhulelwa, ezifana namawolintshi nama-grapefruit, kuqinisekisa ukuthi uhlangabezana nezidingo zakho zokudla ngenkathi usekela ukukhula kwengane yakho.

Izithelo ezifana nama-strawberry nama-kiwi azinambitheki kahle kuphela kodwa futhi zigcwele i-vitamin C. Bewazi ukuthi i-kiwi emaphakathi iqukethe cishe u-64 mg we-vitamin C? Ngisho namathanga namazambane nawo anenani elihle, okwenza kube lula ukwengeza izinhlobonhlobo ekudleni kwakho. Uma kukhulunywa nge-vitamin C ngesikhathi sokukhulelwa, ukudla okusha nokungaphekiwe kuvame ukuba kuhle kakhulu ngoba ukupheka kungabhubhisa ingxenye yokuqukethwe kwe-vitamin C [3].

Ngabe Abesifazane Abakhulelwe Bangathatha Ama-Supplement eVitamin C?

Nakuba ukudla kufanele kube yikho okuqala ngaso sonke isikhathi, kukhona izikhathi lapho i-supplement ingase idingeke. Kodwa kuphakama umbuzo: ngabe abesifazane abakhulelwe bangathatha i-vitamin C? Yebo, bangayithatha, kodwa kuphela ngaphakathi kwemikhawulo ephephile. Iningi lama-prenatal vitamin selivele liqukethe i-vitamin C eyanele ukuhlangabezana nesidingo sakho sansuku zonke, ngakho ama-supplement engeziwe avamise ukungadingeki ngaphandle kokuthi udokotela wakho abe yikho okukweluleka.

Kubalulekile ukuthi ungazelaphi ngezinani ezinkulu zama-supplement e-vitamin C. Umkhawulo ophephile ophezulu ngu-2000 mg, kodwa ukuhlala ngaphakathi komthamo wakho onconywayo wansuku zonke ongama-85 mg kuhle kakhulu. Ama-supplement angasiza kakhulu, ikakhulukazi uma unemikhawulo yokudla noma uhluleka ukudla ukudla okunothiswe nge-vitamin C ngokwanele. Nokho, kuhlala kungcono ukubonana nodokotela wakho ngaphambi kokwengeza noma yini entsha emkhubeni wakho ojwayelekile [4].

Kufanele Uthathe Malini iVitamin C?

Omakoti abaningi abakhulelwe bayabuza, ukuthi malini i-vitamin C ephephile ngesikhathi sokukhulelwa? noma ukuthi malini i-vitamin C ingathathwa ngumfazi okhulelwe? Inani elinconywayo nsuku zonke lingu-85 mg kwabesifazane abaneminyaka engu-19 nangaphezulu kanti liyi-80 mg kulabo abangaphansi kweminyaka engu-19. Kubomama abancelisayo, isidingo sikhuphukela ku-120 mg ngosuku.

Ukuze siqonde kangcono lokhu, ingilazi eyodwa ye-juice yewolintshi nendebe ye-broccoli kungakunikeza kalula yonke i-vitamin C oyidingayo ngosuku. Khumbula, okukhulu akuhlali kusho ukuthi kungcono. Ukunamathela kule miyalelo kuzokunika wonke amaphuzu amahle ngaphandle kwanoma yimaphi ubungozi [5].

Indlela iVitamin C Esiza Ngayo Ukuzala Kahle

I-vitamin C ayibalulekile kuphela ngesikhathi sokukhulelwa; iphinde ibe negalelo elikhulu ngesikhathi ozama ukukhulelwa. Amandla ayo okulwa nama-oxidant asiza ukuvikela amaqanda nesidoda ekulimaleni okubangelwa ukucindezeleka kwe-oxidative, ngaleyo ndlela kuthuthukiswe impilo yokuzala jikelele. Lokhu kusho ukuthi i-vitamin C yokukhulelwa inendima ngaphambi kokuba uqale ukulindela.

Kwabesilisa, i-vitamin C ithuthukisa izinga nesivinini sokunyakaza kwesidoda, inciphise ingozi yokulimala kwe-DNA. Ukuhlanganisa i-vitamin C nezinye izakhi ezifana ne-zinc ne-CoQ10 kunganikeza nezinye izinzuzo ekuzaleni. Uma ubuzibuza ukuthi ingabe i-vitamin C ingathathwa ngesikhathi sokukhulelwa, khumbula ukuthi ayikho nje kuphela ngesikhathi ukhulelwe—iphinde ibe wusizo nasekuhambeni okuya lapho [6].

Ukulinganisela I-Vitamin C Ukuze Ube Nokukhulelwa Okunempilo

Uma kuziwa ku-vitamin C nokuthi ukhulelwe unempilo, ibhalansi ibalulekile. Ngenkathi kungase kulethe isilingo sokuthatha inqwaba yezakhi, ukuthola i-vitamin C eningi kakhulu kungabangela ukungakhululeki emathunjini, kanti amazinga aphezulu kakhulu angaholela nasematshe ezinso. Ngakolunye uhlangothi, ukungayitholi eyanele kungaholela ezinkingeni ezifana nokukhathala nokubuthaka kohlelo lokuzivikela komzimba.

Isikhathi sokukhulelwa yisikhathi lapho umzimba wakho udinga ukunakekelwa okukhethekile, kanti ukuhlangabezana nezidingo zakho ze-vitamin C kuyindlela eyodwa yokusekela impilo yakho nokuthuthuka kwengane yakho. Ukuhlanganisa ukudla okuhlukahlukene okucebe nge-vitamin C ekudleni kwakho kuqinisekisa ukuthi uthola inani elifanele ngendlela yemvelo [7].

Ungathatha Malini I-Vitamin C Ngokuphepha?

Umbuzo omkhulu uthi, ngingathatha malini i-vitamin C ngesikhathi sokukhulelwa? lokho kuya ngeminyaka yakho nezidingo zokudla. Njengoba kushiwo phambilini, inani lansuku zonke elinconyiwe lingu-85 mg kwabesifazane abaningi abakhulelwe. Kwabancelisayo, lenyuka libe ngu-120 mg ngosuku. Umkhawulo omkhulu ophephile ngu-2000 mg, kodwa kungcono ukuhlose i-RDA ukuze ugweme noma yiziphi izinkinga [8].

Ukuthola i-vitamin C eyanele ekudleni kuvamise ukuba indlela engcono kakhulu nephephe kakhulu. Uma ukhathazekile ngokuthi mhlawumbe awufinyeleli ezidingweni zakho, khuluma nodokotela wakho mayelana nokuthi ingabe isengezo siyadingeka yini.

Ingabe I-Vitamin C Iphephile Uma Ukhulelwe?

Ekugcineni, ukuze siqede konke, asibuyele embuzweni othi: ingabe i-vitamin C iphephile uma ukhulelwe? Yebo, iphephile futhi ibalulekile. I-vitamin C isekela izingxenye eziningi zempilo yakho ngesikhathi sokukhulelwa, kusukela ekuqiniseni amasosha omzimba wakho kuya ekusizeni ukukhula nokuthuthuka kwengane yakho. Inqobo nje uma unamathela ezingeni elinconyiwe futhi uthola iningi le-vitamin C yakho emithonjeni yokudla yemvelo, uzobe unika ingane yakho ukuqala okungcono kakhulu [9].

Okubalulekile ekugcineni

Ngakho-ke, ngingayithatha ivithamini C ngesikhathi ngikhulelwe? Impendulo iwukuthi yebo, ngokuphelele. Ivithamini C ingenye yalezo zincibilikisi ezibaluleke kakhulu kuwena nasengane yakho. Isekela amasosha omzimba, isiza ekukhiqizweni kwe-collagen, futhi isiza umzimba wakho ukumunca insimbi—lezi zinto ezintathu ezibaluleke kakhulu ngesikhathi sokukhulelwa.

Noma uthola ivithamini C yakho ezitheleni, emifino, noma ezithasiselweni, okubalulekile ukuthi uhlale emikhawulweni ephephile nenconyiwe. Uma ukungabaza kuvela, ungangabazi ukuxhumana nodokotela wakho noma umhlinzeki wakho wezempilo. Bazokuhola kulokho okungcono kuwe nasengane yakho.

Imibuzo evame ukubuzwa

Ingabe ungathatha ivithamini C ngesikhathi ukhulelwe?

Yebo, inqobo nje uma ulandela umthamo wansuku zonke onconyiwe ka-85 mg kwabesifazane abaneminyaka engu-19 nangaphezulu.

Umfazi okhulelwe kufanele athathe malini ivithamini C?

Owesifazane okhulelwe kufanele ahlose ukuthatha u-85 mg wevithamini C ngosuku.

Ingabe ivithamini C iphephile ngesikhathi ukhulelwe?

Yebo, ivithamini C iphephile uma idliwa ngaphakathi kwemikhawulo enconyiwe.

Yimuphi umthamo ovikelekile wevithamini C ngesikhathi sokukhulelwa?

U-85 mg ngosuku uphephile kwabesifazane abakhulelwe abaningi, kanti umkhawulo omkhulu ngu-2000 mg.

Ingabe ivithamini C ingathathwa ngesikhathi sokukhulelwa?

Yebo, ivithamini C ingathathwa ngesikhathi sokukhulelwa, ngokufanelekile ngokudla okunempilo okulinganiselayo.

Izikhombo

1. Institute of Medicine (US) Panel on Dietary Antioxidants and Related Compounds. (2000). Izinga Lokudla Elinconyiwe leVithamini C, iVithamini E, iSelenium, nama-Carotenoid. National Academies Press (US). Available at: https://pubmed.ncbi.nlm.nih.gov/25077263/
2. Marshall, N. E., Abrams, B., Barbour, L. A., Catalano, P., Christian, P., Friedman, J. E., Hay, W. W., Jr, Hernandez, T. L., Krebs, N. F., Oken, E., Purnell, J. Q., Roberts, J. M., Soltani, H., Wallace, J., & Thornburg, K. L. (2022). Ukubaluleka kokudla ngesikhathi sokukhulelwa nokuncelisa: imiphumela yempilo yokuqala kuze kube sekugcineni. American journal of obstetrics and gynecology. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC9182711/
3. Carr, A. C., & Maggini, S. (2017). Ivithamini C nomsebenzi womzimba wokuzivikela ezifweni. Nutrients. Available at: https://pubmed.ncbi.nlm.nih.gov/29099763/
4. Oliveira, J. M., Allert, R., & East, C. E. (2016). Ukwengeza ivithamini A kwabesifazane ngemuva kokubeletha. The Cochrane database of systematic reviews, 3(3), CD005944. Available at: https://pubmed.ncbi.nlm.nih.gov/27012320/
5. Crawford SA, Brown AR, Teruel Camargo J, Kerling EH, Carlson SE, Gajewski BJ, Sullivan DK, Valentine CJ. Izikhala zama-micronutrient nokusetshenziswa kwezithasiselo eqenjini elihlukahlukene labesifazane abakhulelwe. Nutrients. Available at: https://www.mdpi.com/2072-6643/15/14/3228
6. Snetselaar, L. G., de Jesus, J. M., DeSilva, D. M., & Stoody, E. E. (2021). Imihlahlandlela Yokudla Yabantu base-United States, 2020-2025: Ukuqonda Inqubo Yesayensi, Imihlahlandlela, Nezincomo Eziyinhloko. Nutrition today. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8713704/
7. Snetselaar, L. G., de Jesus, J. M., DeSilva, D. M., & Stoody, E. E. (2021). Imihlahlandlela Yokudla Yabantu base-United States, 2020-2025: Ukuqonda Inqubo Yesayensi, Imihlahlandlela, Nezincomo Eziyinhloko. Nutrition today. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8713704/
8. Allen L. H. (2000). I-anemia nokuntuleka kwensimbi: imithelela emiphumeleni yokukhulelwa. The American journal of clinical nutrition. Available at: https://pubmed.ncbi.nlm.nih.gov/10799402/
9. Gernand, A. D., Schulze, K. J., Stewart, C. P., West, K. P., Jr, & Christian, P. (2016). Ukuntuleka kwama-micronutrient ngesikhathi sokukhulelwa emhlabeni wonke: imiphumela kwezempilo nokuvimbela. Nature reviews. Endocrinology. Available at: https://pubmed.ncbi.nlm.nih.gov/27032981/