Koj yuav tsum tau noj ntau npaum li cas Vitamin C?
Zoo Siab
- Qhov kom tau noj yog dab tsi?
- Yuav tau txais txiaj ntsig qee yam kev mob
- Cov khoom noj tau zoo tshaj plaws
- Cov tshuaj vitamin C zoo tshaj plaws
- Koj tuaj yeem nqa ntau dhau?
- Hauv qab kab
Vitamin C yog dej-soluble as-ham nrog ntau lub zog tseem ceeb hauv koj lub cev.
Nws pab ua kom koj muaj zog tiv thaiv kab mob, pabcuam collagen ntau lawm thiab mob qhov txhab, thiab ua raws li lub zog los tiv thaiv koj lub hlwb kom dawb radical puas tsuaj (1,,,,,,).
Vitamin C kuj tseem hu ua L-ascorbic acid, lossis tsuas yog ascorbic acid.
Tsis zoo li lwm tus tsiaj, tib neeg tsis tuaj yeem coj los ua ke cov vitamins C ntawm lawv tus kheej. Yog li, koj yuav tsum tau txais nws txaus los ntawm cov zaub mov lossis tshuaj ntxiv kom muaj kev noj qab haus huv (8,).
Kab lus no piav qhia kev pom zoo kom noj tshuaj vitamin C rau kev noj qab haus huv zoo.
Qhov kom tau noj yog dab tsi?
Lub Tsev Kawm Ntawv ntawm Tshuaj (IOM) tau tsim cov kev qhia tseem ceeb rau qee qib kev noj zaub mov kom zoo, suav nrog rau vitamin C.
Ib txheej txheej txheem kev paub yog lub npe hu ua Cov Lus Qhia Pom Zoo ntawm Cov Khoom Noj Txiaj Ntsig (RDA) thiab txiav txim siab qhov nruab nrab cov khoom noj nruab hnub kom tsawg los ntawm ob qho khoom noj thiab tshuaj noj.
Cov tswv yim RDA rau cov poj niam thiab txiv neej hnub nyoog yuav tsum ua kom tau raws li qhov xav tau ntawm 97-98% ntawm cov neeg noj qab haus huv ().
Ntawm no yog cov RDAs rau cov vitamin C (11):
Lub neej theem | RDA |
---|---|
Cov Me Nyuam (1-3 xyoos) | 15 mg |
Cov Menyuam (4-8 xyoos) | 25 mg |
Cov Hluas (9-13 xyoo) | 45 mg |
Cov hluas (14-18 xyoo) | 65-75 mg |
Cov poj niam laus (hnub nyoog 19 thiab laus dua) | 75 mg |
Cov neeg laus (hnub nyoog 19 thiab laus dua) | 90 mg |
Cov poj niam cev xeeb tub (hnub nyoog 19 thiab laus dua) | 85 mg |
Cov poj niam pub niam mis (hnub nyoog 19 thiab laus dua) | 120 mg |
Ntxiv nrog rau RDA cov lus pom zoo rau cov vitamin C, Lub Chaw Tswj Xyuas Khoom Noj thiab Tshuaj (FDA) tau muab kev pom zoo Muaj nuj nqi Txhua Hnub (DV).
Tus DV yog tsim rau cov zaub mov thiab ntxiv cov ntawv lo. Nws pab koj txiav txim qhov feem pua ntawm cov khoom noj khoom haus hauv ib qho kev pabcuam ntawm cov zaub mov, piv nrog kev yuav tsum tau ua txhua hnub. Ntawm cov ntawv sau zaub mov, qhov no tshwm sim li% DV (12).
Tam sim no, DV pom zoo rau cov vitamin C rau cov neeg laus thiab cov menyuam hnub nyoog 4 thiab siab dua yog 60 mg tsis hais tus tub los ntxhais. Txawm li cas los xij, nyob rau lub Ib Hlis 2020, qhov no yuav nce ntxiv mus txog 90 mg (8).
Ntsiab lusQhov RDA rau Vitamin C thaj tsam li 15–75 mg rau cov menyuam yaus, 75 mg rau cov poj niam laus, 90 mg rau cov txiv neej laus, thiab 85–120 mg rau cov poj niam cev xeeb tub lossis pub niam mis.
Yuav tau txais txiaj ntsig qee yam kev mob
Vitamin C yog qhov tseem ceeb rau kev noj qab haus huv tag nrho thiab kev noj qab haus huv, thiab cov as-ham muaj txiaj ntsig tshwj xeeb rau qee yam xwm txheej.
Cov vitamin no muaj txiaj ntsig zoo rau kev tiv thaiv kev tiv thaiv kab mob, vim nws txhawb koj lub cev tiv thaiv kab mob ntawm tes ().
Qhov tseeb, cov tshuaj vitamin C tuaj yeem pab tiv thaiv kev sib kis, thaum lub sij hawm tsis muaj cov vitamin zoo li yuav ua rau koj muaj kev kis tau yooj yim (,,.)
Piv txwv li, qee qhov kev tshawb fawb qhia tias txawm hais tias muaj kev noj haus zoo li ntawm vitamin C ntau yuav tsis tiv thaiv koj los ntawm kev kis mob khaub thuas, nws tuaj yeem txo qhov ntev lossis qhov mob ntawm cov tsos mob khaub thuas ().
Kev tshuaj xyuas ntawm 31 qhov kev tshawb pom pom tias haus 1-2 grams cov vitamin C txhua hnub txo lub sijhawm txias los ntawm 18% hauv menyuam yaus thiab 8% hauv cov neeg laus ().
Tsis tas li, nws tau paub tias cov vitamin C nce hlau ntau dua kev nqus. Yog li, cov tib neeg uas muaj hlau tsis txaus yuav tau txais txiaj ntsig los ntawm kev nce lawv cov vitamin C kom tsawg (,)
Ntsiab lusNquag tau txais 1-2 gram ntawm cov vitamin C nyob rau ib hnub yuav txo lub sijhawm tsawg dua ntawm cov tsos mob khaub thuas thiab txhawb koj lub cev tsis muaj zog. Nws kuj tseem tuaj yeem pab tiv thaiv kom tsis muaj zog hlau tsis muaj ntshav.
Cov khoom noj tau zoo tshaj plaws
Feem ntau, cov khoom siv zoo tshaj plaws ntawm vitamin C yog txiv hmab txiv ntoo thiab zaub.
Nws yog ib qho tseem ceeb kom nco ntsoov tias cov vitamin C hauv zaub mov tau yooj yim rhuav tshem los ntawm tshav kub, tab sis vim tias ntau qhov zoo ntawm cov khoom noj yog txiv hmab txiv ntoo thiab zaub, tsuas yog noj qee yam ntawm cov zaub nyoos yog ib txoj hauv kev yooj yim kom ncav cuag kev noj qab haus huv pom zoo.
Piv txwv li, 1/2-khob (75-gram) ua haujlwm ntawm cov kua txob liab ua rau 158% ntawm RDA tsim los ntawm IOM (8).
Cov lus hauv qab no qhia txog cov ntsiab lus ntawm vitamin C thiab pab txhawb rau Qhov Txiaj Ntsig Niaj Hnub (DV) rau qee qhov khoom noj zoo tshaj plaws ntawm cov khoom noj muaj txiaj ntsig (8).
Cov lus no yog raws li kev pom zoo tam sim no 60-mg, tab sis txij li ib qho zaub mov muab 20% los yog ntau dua ntawm DV rau cov vitamin C suav tias yog qhov muaj txiaj ntsig zoo, ntau ntawm cov zaub mov no tseem yuav tau txais txiaj ntsig zoo tom qab DV pom zoo hloov mus rau 90 mg thaum Lub Ib Hlis 2020 (8).
Cov zaub mov zoo ntawm cov vitamin C suav nrog:
Khoom Noj | Tus nqi rau ib qho kev ua haujlwm | % DV |
---|---|---|
Kua txob liab, 1/2 khob (75 grams) | 95 mg | 158% |
Cov kua txiv kab ntxwv, 3/4 khob (177 ml) | 93 mg | 155% |
Kiwifruit, 1/2 khob (90 grams) | 64 mg | 107% |
Kua txob ntsuab, 1/2 khob (75 grams) | 60 mg | 100% |
Zaub cob pob, siav, 1/2 khob (78 grams) | 51 mg | 85% |
Txiv pos nphuab, tshiab, 1/2 khob (72 grams) | 49 mg | 82% |
Zaub pob qe, siav, 1/2 khob (81 grams) | 48 mg | 80% |
Cov khoom noj muaj txiaj ntsig zoo tshaj plaws ntawm vitamin C yog txiv hmab txiv ntoo thiab zaub. Cov khoom noj khoom haus tau yooj yim rhuav tshem los ntawm tshav kub, yog li siv cov khoom noj nyoos no yuav ua rau koj cov khoom noj kom tsawg.
Cov tshuaj vitamin C zoo tshaj plaws
Thaum saib rau cov vitamins C ntxiv, koj yuav pom cov zaub mov hauv ob peb hom sib txawv (8):
- ascorbic acid
- ntxhia ascorbates, xws li sodium ascorbate thiab calcium ascorbate
- ascorbic acid nrog bioflavonoids
Xaiv cov khoom noj ntxiv nrog cov tshuaj ascorbic acid feem ntau yog qhov kev xaiv zoo, vim nws muaj kev nyab xeeb siab, txhais tau tias koj lub cev nqus tau nws yooj yim (8,,,).
Tsis tas li ntawd, muab hais tias feem ntau multivitamins muaj cov ascorbic acid, xaiv ib lub multivitamin yuav tsis tsuas yog txhawb koj cov vitamin C kom tsawg tab sis kuj koj noj tsawg ntawm lwm cov as-ham.
Yuav kom ntseeg tau tias koj tau txais txaus cov vitamin C los ntawm cov tshuaj ntxiv uas koj xaiv, saib rau lub ntxiv uas muab ntawm 45-120 mg ntawm cov vitamin no nyob ntawm koj lub hnub nyoog thiab poj niam txiv neej.
cov ntsiab lusCov tshuaj vitamin C pab muaj ntau hom. Xaiv cov khoom noj ntxiv nrog cov tshuaj ascorbic acid kom nws yooj yim rau koj lub cev kom nqus tau cov khoom noj haus zoo.
Koj tuaj yeem nqa ntau dhau?
Txawm hais tias cov vitamin C muaj qhov kev phom sij tag nrho tsawg hauv cov neeg muaj kev noj qab haus huv, kev haus ntau dhau ntawm nws tuaj yeem ua rau muaj kev mob tshwm sim, nrog rau mob plab, xeev siab, thiab zawv plab (11,).
Tsis tas li ntawd, vim tias muaj cov vitamin C ntau ntxiv ua rau lub cev nqus tau cov hlau tsis muaj hlau, kev noj cov vitamin C ntau dhau yuav ua teeb meem rau cov neeg muaj mob hemochromatosis, ib qho mob uas lub cev khaws cov hlau ntau (,,,).
Vim tias qhov tshwm sim muaj feem cuam tshuam ntawm ntau cov vitamin C, IOM tau tsim cov hauv qab no Tolerable Upper Intake Theem (UL) rau cov vitamin (11):
Lub neej theem | UL |
---|---|
Cov Me Nyuam (1-3 xyoos) | 400 mg |
Cov Menyuam (4-8 xyoos) | 650 mg |
Cov Hluas (9-13 xyoo) | 1,200 mg |
Cov hluas (14-18 xyoo) | 1,800 mg |
Cov neeg laus (hnub nyoog 19 thiab laus dua) | 2,000 mg |
Txhawm rau zam kev phiv plab hnyuv, ua kom koj cov vitamin C muaj txiaj ntsig nyob rau hauv ULs uas tau tsim los ntawm IOM. Cov tib neeg muaj tus mob hemochromatosis yuav tsum tau ceev faj tshwj xeeb thaum noj tshuaj pab vitamin C.
Hauv qab kab
Vitamin C yog dej-soluble vitamin thiab cov antioxidant tseem ceeb uas ua si ntau yam hauv koj lub cev. Nws txhawb cov qhov txhab ua kom zoo, collagen tsim, thiab muaj zog tiv thaiv.
Qhov RDA rau vitamin C yog 45–120 mg nyob ntawm koj lub hnub nyoog thiab poj niam txiv neej.
Cov tshuaj vitamin C yuav tsum ua raws li RDA thiab nyob qis dua qhov tau tsim UL - 400 rau cov menyuam yaus, 1,200 mg rau cov menyuam hnub nyoog 9-13, 1,800 mg rau cov hluas, thiab 2,000 mg rau cov neeg laus.
Kev noj cov txiv hmab txiv ntoo thiab zaub uas muaj ntau hom vitamin-C tuaj yeem mus tau ntev ntev los txhawb kev noj qab haus huv thiab kev noj qab haus huv.