Huaora C: pai mo te tinana. Te tikanga o te huaora C o ia ra, nga tohu o te kore me te nui

Hoki te mahi tonu o te tinana tangata mo te pākia noa rāpoi i roto i te kopa o te okana katoa e tika ana ki te oraraa o etahi huaora, whänui me microelements. I roto i tenei tuhinga ka kōrero tatou e pā ana ki tetahi ariki mo te pākia pūkoro pūhui matatini. Reira - huaora C, ranei, ko te mea hoki i huaina a reira waikawa ascorbic, he noa askorbinka. E ai ki te whakarōpū ingoa IUPAC ao oro rite gamma lactone waikawa 2.3-dehydro-L-gulonic.

Overview

I roto i te mutunga o nga pia ma - kua tāutuhia thirties wawe nga Utaina rau tau whakamutunga o te huaora C hei huānga whai wāhi i roto i te pākia rite te whakakōkī. Ko te pūhui matatini o hāora, hauwai me te waro, te waikawa, te ngaro hē ranei o e ai te tāne i roto i te tinana o whākōkī whai wāhi i roto i te whakarite i te mahi noa o whēkau me ngā pūnaha takitahi. Ka rite ki te hua o te whakawhanake ngā nui o tini o nga mate. I roto i ngā, papaka, papaka ranei.

papaka

Ko te mate e wehingia ana, kua utu e te oraraa o milioni o kaipuke rerenga roa nei whai wāhi i roto i te haerenga ao tenei. Puta reira ka mutu beriberi tika C tinana te whakaputa collagen. Ka rite ki te hua o te tupu o te kopa tūhonohono puta. tohu Ari - toto pae, te purapura, toto subperiosteal, anemia, mamae i roto i te topito, mate o niho, me ētahi atu tenei faaiteraa āhuatanga o te kaimahi tino kore katoa o te waikawa ascorbic ranei .. I reira, papaka, kotahi pāngia rōpū nui o kaipuke e kei i runga i flights te roa, kua whakakorea.

hypovitaminosis

hē Huaora - imbalanced te horomanga o huaora. Ehara i te ngaro oti, ara te tāne i. Hei tauira, titau huaora C huaora P. anake i roto i tenei take e riro te reira e te pūtau. toenga tino pai ko te ōwehenga o enei āhuatanga rite te 2: 1 ai e rua nga wahi - huaora C, me kotahi wahi - whakawhanake huaora P. hypovitaminosis i roto i ngā take e rua:

1. te horomanga iti o te huaora i roto i te tinana e tika ana ki to ratou ihirangi iti i roto i te kai.

2. malabsorption o huaora i te tinana e tika ana ki te tāne i o ngā huānga wahi raruraru hauora ranei.

I roto i te wāhanga tuatahi o te hē huaora C faaite ake i roto i te huru ino o te makawe, whao pakarukaru, kiri maroke me te ataahua. Hei whakawhanake atu rohirohi, ātete rawakore ki mate, maremare auau. Aru e tukanga degenerative i roto i te wheua kikokiko me ētahi atu okana me ngā pūnaha.

I mawhiti tuatahi te mea te reira e ki te huru o te makawe, me te kore o te huaora C ko reira uaua whakaae ki ia atu. I roto i te meka, te hononga tika i waenganui ia ratou, a ko e whai ake. riro follicles Hair kai i nga oko toto iti - tōiti. Ki te ratou elasticity iti me te pokey tiketike o ngā matūkai toto e kore e whiwhi ki te pakiaka o te makawe. Ka rite ki te hua, e kite tatou i te huruhuru puhoi, korekore me te pakarukaru. Komukumuku hinu me shampoos matenga horoi pānuitia e kore e hoatu e te whakapai ake e hiahiatia ana.

nui rawaka o te waikawa ascorbic pākia. riro te toto atu inu, hei kaha oko toto, me te taka kohuke whai hua ki roto ki te follicles makawe. Hair huru runga i. Waihoki, huaora C whakautu ki te kopa me okana: wheua, uaua, mea tuhonohono e, ate, whatukuhu, roro me te pera i runga i ..

painga askorbinki

E whai wāhi huaora i roto i tata tukanga matüora katoa i roto i te tinana. Ka rite ki hoki te mea he whai hua huaora C ki to tatou tinana, i roto i te tono mai e kore ko te whakahoki. Ko ia he mema kaha o ngā tukanga pitihāoratanga. Ko tōna wāhi nui i roto i te whakarite ka pākia tika o pūmua, te ngako, te warowaihā.

askorbinki E rahi ana whakapiki i toto rite whakatairanga nakunaku me te absorption o rino.

Askorbinka tika mo te kōtuitui o te collagen me nakunaku o pūmua. Collagen te tikanga te kiko tūhonohono o ngā pūtau wheua, te roro, epithelial, oko toto interarticular me tuhonohono. Te kore o te pānga huaora i wheua fragility, fragility o tōiti me oko toto, mariao whakaora rawakore me rapirapi, bruising.

A, no te meinga ratou carcinogens ingested i rangi, me te tunu kai te hanganga o te toto pera-ka karanga Radicals free, e arahi ki te hanganga o ngā pūtau mate pukupuku i roto i te nui i te taikaha. Antioxidants kaupare i tenei tukanga, e ko, matū e ārai i ngā tukanga piti hāora haamou. Ko te tūranga matua ki te tiaki i to tatou hauora i te mate pukupuku e tika C. huaora

Ko te painga atu te reira ki te rohe o hormones, tautautefito ki he ki Adrenaline. Te taiaki, whakaaro nei ko te pono toa, me ngā hiahia o te wahine me te tamariki, me te kaumātua. nui iti o te Adrenaline - ka kimi kua matou rere rawakore toto, pēhanga toto raro, ano he putanga - mate o te pūngao, te pouri, korekore, ātete puhoi ki awenga waho, mate, mate.

He kore o te huaora C te tinana rawa hohoro pahono. Wā katoa kia tino e hua hou me huawhenua he hakari i roto i te kai o ia rā tonu. Ko te mea pēnei i te huaora te taikaha C, e kore e taea e te tenei e wehi. Te aha? No te mea te waikawa ascorbic te rawa ngāwari ngaro. Otiia ka tango pota nui, rawa taero waihanga, ka taea e puta korere, nui haere urination, kohatu tākihi, rashes i runga i te kiri.

Rauemi o te waikawa ascorbic

He maha huaora te tinana tangata synthesizes ona ake. Kia aroha mai, e kore e tenei ngā waikawa ascorbic. Ia me tiki tatou i te kai. Ko te kaituku pai o te huaora C - huawhenua matomato me hua citrus. Ko te P reira te citrus kiri huaora (rutin) e hiahiatia ana, rite whakahuatia i runga ake, mo te absorption o te waikawa ascorbic. Na reira, te tāpiri i te rēmana i roto i to koutou tea, tapahia kore he e tika ana te kiri.

I roto i to tatou whenua, whakaurua ahau Kingi Pita te whakarerenga iho, i roto i ētahi atu, ki te hoko kai mō te kaipuke, he haere rota nui o rēmana, pera noa i taua wa i tuhia ai e amazes papaka te hunga e nga ra inu inu ki rēmana hou.

I roto i te rota o te huaora roto C i roto i te hope, Buckthorn moana me te vine mangu. A i roto i rosehips maroke, ko te neke atu i te toru ngā wā ki runga ake i tona kukū i roto i hua hou huaora kukū. Tenei hua - te tuhi i te ihirangi o te askorbinki. Tonu aru e te pepa reka whero. Ko te kukū teitei o te huaora - i roto i te rohe te kakau. Ko te pepa hoki ngā kawa whakahaere reira - te taua huaora E, waikawa ascorbic, kahore nei e kore e riro te reira, atu ïa ranei, ki te ngaungau, engari ko reira nui kino. kitea atu huaora C kei roto i te kāpeti, he rawa rota o reira i roto i Brussels. Ko reira taonga me te huamata greens - kōkihi, te pāhiri, te kumine, rīki, wātakirihi, arugula, etc. I roto i te hotoke, i te puna matua o te huaora C mo nga tangata o nga ahopae Russian -. sauerkraut.

Kua roa ngira whaowhia kua whakamahia e Inidia Marite i te toto pae. aru ratou hi'oraa i te taha o heramana Spanish. Hei whiwhi i te inu huaora, koe ngira o te puruhi, te rimu, makona kauri hunipa ranei i roto i te takawai me riringi te wai rawa wera, engari e kore e kohua te wai. Hipokina piri a kia tu hoki tetahi ki te e rua haora.

hua kararehe e tino noa tenei huaora. Te nui te iti rawa ko te reira i roto i uaua, ate me te roro.

Ngā take mō te ngaronga o te waikawa ascorbic

Whakaorangia rite te waikawa ascorbic, he hua tino uaua. hinga ia nohopuku mīharo. tauhohe Ko tōna rāpoi ngota ki te hāora kōhauhau. Ko te hua ko te pūhui hou - waikawa dehydroascorbic, i te mea he orotahi kore e askorbinki. 'I hono kehé, tona antipode. I roto i ngā tipu i te whākōkī he askorbinaza reira, i te kawenga mō tenei huringa.

Askorbinka ka whakangaromia e tauhohe ki te whakarewa - te reira oko, me te tapahi taputapu (maripi whakahaeretia-ringa, kaihuri kai, blenders).

E wehea huaora ki momona, me te wai-wairewa. Huaora rōpū C - ko reira pūhui wai-wairewa noa. Kei roto i tēnei B huaora Vegetables me hua e maimoatanga wera ngaro tona uara kai tōtika. Huaora haere ki te wai. Cook ringihia ratou ki te totohu ki wai, i roto i nei i tunua nga hua. Hei tiaki ngā matūkai, huawhenua me hua kei roto huaora wai-wairewa te C, kia rite i roto i te hanganga ture ki etahi tikanga.

Te tiaki kai askorbinki - he pātai tino nui

I roto i poroporo taputapu huawhenua kotinga - maripi, Pūhanumi, mīhini kai - whati i te membrane pūtau, e ko te waikawa ascorbic. He te whakapā ki te hāora. Hoki tenei take, tapahia huawhenua, hua me otaota tika bulldozed. He pai ki te haehae i te ringa ranei waiho katoa.

I roto i te kōpura rīwai i raro i te kiri piki te nui o te waikawa ascorbic. Kei te hanga matou i te hape nui mā te horoi i nga rīwai, me te ka otvarivaya reira i roto i te nui o te wai. E kore noa e, mona i reira te reka, i reira he tata tetahi mea e noho pai. Mai i tenei rīwai anake e taea te kohikohi toka e hiahiatia o ngako, engari e kore to koutou tinana e whakaora i te reira. Ko nga hua o te kūmara, ko te, anake, ki te e tunua ratou i roto i o ratou hiako. E te ara, ko te rīwai e kore anake tino whai hua i roto i ngā o te tiaki o te huaora C, engari ano hoki tino reka.

Drying me te pickling - hoki huarahi pono ki te pupuri i askorbinku. Me hua anake maroke ki te whakapau, te haapa'oraa i te tikanga pāmahana ngawari. Pükenga tiaki huaora C i roto i hua Rosehip maroke, blackcurrant me Buckthorn.

A, no te rewena i hanga taiao waikawa, e neutralizes waikawa whākōkī whakaiti. Kua ite Hītori he meka ngā pā ana ki te kāpeti. I roto i ngā rau tau mua, kaiwhakatere me ngā o te rohe Polar nui i tukua me i roto i ngā tau nui mate i te papaka. I muri i te kitea o te huaora, ngā C, me tona rapunga i roto i rāhui kai sauerkraut Tarahihi oko hei oti, me he kaaho ki tenei puna tūturu askorbinki ohie. Kua iti iho te papaka.

Hei whakakore i te pāhekoheko o te waikawa ascorbic ki ngā hua hāora hipokina ratou te kiriata hinu. I roto i te ora rā, ko reira noa he wahi ohaoha o te hinu i maringi i te huamata.

inactivates huawhenua blanching poto steam wera ascorbate - paru hakari i roto i ngā tipu me te i roto i te reo kawakore whakangaromia e huaora C. hoki tenei whakaaro, î kāpeti i mua i splash steam wera, te tino e kore e mate ano crunchiness, a ka tapahia me riringi tote. e kore te Cabbage tote ringihia. kei reira huaora. kāpeti booze pai ki te kāreti, cranberries, blueberries aporo ranei.

Ka taea te hauhake i te hua i roto i te hotoke, te ranu ki te huka honi ranei. E pā ana tēnei ki te vine pango, rōpere, Rowan me etahi atu. I roto i te tikanga ki te ārai i te hanganga o pareparenga koriri ki e pai workpieces pupuri i roto i te whawhe pouri hauhautanga ranei i roto i te pouaka whakamātao.

tiaki ia

Mai kore e te tinana tangata iho whakarato waikawa ascorbic i roto i te nui, he mea e tika ana ki te riro i te waho. e kore ko te taua hoki te iwi rerekē te whakaritenga o ia rā o te huaora C. Tei te reira i runga i te tau, te hauora whānui, peu āhua, me te ake. He nui Ahakoa wa o te tau. Mai hypervitaminosis C - rawa makehe me ahurei, ko te kore o tenei huaora ite e te nuinga o te iwi nui, he reira pai ki te mōhio ki te whika whakaatu ana e hia milligrams o te waikawa ascorbic kitea i roto i etahi tipu, a taea te whakaaro etahi o te kohi pai.

rerekē te whakaritenga o ia rā toharite i roto i te whānui i te 60 ki te 100 mg ia tangata. Ko te hiahia nui hoki whakamātautau waikawa ascorbic hapu wahine me te u,. I roto i te tau tawhito, te hiahia mo te huaora nui atu i roto i tona tamarikitanga C, rite hoholo tinana metabolizes reira kino atu te taitamariki.

Ka rite ki ahau whakahuatia i runga ake, te tokomaha nui i roto i roto i te kuri maroke askorbinki whakatika - 1200 milligrams ia karamu rau o hua. Ko te hou - 420 mg. Kei te tahuri Huaora C ngā ki te otinga wai, i te hope na ko reira rawa ngāwari ki te tango. Kati te reira ki te whakaki i roto i te hua takawai, me te riringi wai wera. He tokorua o haora ka taea te whaowhia te whakaora kia haurangi.

Kotahi rau karamu o te pepa whero - 250 milligrams o te waikawa ascorbic, i roto i te matomato - 150. Tata te tau kotahi - i roto i te greens huamata me tupu Brussels. He mea nui ki te mahara e roto i te pāhiri korari ranei huaora pi nui atu i te paprika Matiu tāwāhi C. kāpeti White-whero, me te atu i te pepa hou ngaro i roto i te ihirangi o te waikawa ascorbic. I roto i a ratou e puritia reira e 60 milligrams ia karamu rau o te hua, ko reira ka rongo nui pai me te roa atu i roto i te pepa Kocani.

Horseradish, kia kia rerekē momo o te kāpeti me te greens reira i roto i te tahua rā. Mai i hua kawemai taea te aukati i te kōwhiringa i runga i citrus, kiwi me te papaya. askorbinki ratou - i 40 ki te 60 milligrams ia karamu rau o penupenu. Ratau, taea ki te mau tonu hoki i etahi wa tatou kaiao ko te huaora C. Daily täkupu tohu kotahi ranei e rua ranei, hua huamata rihi o huawhenua hou sauerkraut ranei. Ko reira tino utu ara tangata rawa taonga.

huamata huaora

huamata Kariki - he rihi rite e te i roto i te hanganga ture ki te whakaritenga e tukua te whānuitanga hope pupuri huaora C. te auau o ia rā o te waikawa ascorbic he hakari i roto i te wahi o te taimaha o tika 150-200 karamu.

Tapahia ki tamâraa nui, e pā ana ki 2 x 2 cm, pepa reka whero, roimata ringa kōkihi ranei rētihi, me te pi roimata, te pāhiri me te herewi, tāpiri i te tōmato, te riki, oriwa, me te tīhi wheta, he tote iti, drizzle ki te rēmana wai, me te riringi i te hinu pai. Ka tango i te reira i katoa kaua e nui ake kotahi tekau meneti. rōpū rā, o te huaora C i runga i to koutou pereti. Na ko reira e tika ana ki te kai tonu. Ki te karo i te mate o ngā āhuatanga whaihua o tenei huamata he rite i mua i tika te taviniraa.

matū

Ka taea te whiwhi waikawa ascorbic i tipu kai kore anake, engari ano hoki o complexes multivitamin rite ki te ahumahi pharmacological hou. Tenei a effervescent papa, 'Tselaskon Huaora C "," Multiproduct Ascovit "," Tsitrodzheks "me ngā rare, hei tauira" Asvitol "me chewable papa taua askorbinki. I tua atu, he mea ka taea ki te whiwhi puehu mō te whakahaere rō-uaua, me te intramuscular, a hoki hoki faaineineraa inu. E hangaia ēnei taero ki te whakakore hē huaora. whenumi Huaora C kei te ka digested rawa pai. haamata te tukanga i roto i te mangai, me te whakawhānui atu i runga i te wahi kūnatu katoa.

He rerekē ngā whakaaro e pā ana ki te whakamahi o ngā matū askorbinki. I roto i ngā, ko reira. Katoa rāpoi ngota waikawa amino tūturu i runga i te whenua kua mahue-taha hanganga. A no te mea o te hanganga ngā o to tatou pūnaha solar me te aronga o te haere o hihi katinga. e kore e matū kōtuitanga faahiti tenei tauira. taero waihanga i te hanganga më o hurihanga rāpoi. Fakatatau ki ai, kihai i digested e te tinana rawa.

Heoi, i roto i ētahi wā, i waho e taea kore mahi i taero waihanga. Me pēhea te pai ki te tango i nga papa o te huaora C - i mua i te kai, i roto i muri i ranei? Tohunga whakapono e i te wa. I roto i te kunenga mai o te tinana tangata, kua ako, ka whakamahia ki te unu i te matūkai i kai. I muri i te fariiraa i te pire, ko reira nui iti kaha mahi i runga taua mea, a ka ki te kai koe i te reira tahi ki ētahi atu kai, ka tango i te tinana huaora i papa rite i te kai.

Whārangi me ōmataora mea e pai whiwhi nga huaora i ngā hua tūturu, a kua mau raau taero waihanga anake i runga i whakahau a tākuta, i muri i te whakamātautau me te whakamātautau tino whakaurunga.