Vitamin C rau Cov Menyuam Mos: Kev Nyab Xeeb, Kev Ua Tau Zoo, thiab Kev Siv Tshuaj Ntau Lawm

Zoo Siab

• Vitamin C yog dab tsi?
• Yuav tsum muaj Vitamin C rau cov menyuam mos
• Yuav luag txhua tus menyuam yaus tsis noj tshuaj vitamin C pab ntxiv
• Thaum txhawb ntxiv tej zaum yuav tsim nyog
• Tsom mus rau suav nrog tag nrho cov zaub mov uas muaj vitamin C
• Hauv qab kab

Kev ua niam ua txiv yuav yog ib qho ntawm kev xyiv fab thiab kev nyuaj siab tshaj plaws hauv koj lub neej.

Ib qho ntawm thawj tshooj lus qhia txhua tus niam txiv tshiab kawm paub txog yuav ua li cas kom ntseeg tau tias koj tus menyuam tau noj zaub mov zoo thiab muaj txiaj ntsig zoo nyob rau txhua ntu ntawm lawv lub neej.

Vitamin C yog ib yam khoom noj tseem ceeb uas tseem ceeb rau kev noj qab haus huv zoo thoob plaws lub neej.

Coob leej niam leej txiv tshiab xav paub seb lawv cov me nyuam mos puas tau txais vitamin C txaus thiab seb puas yuav tau ntxiv cov zaub mov ntxiv.

Tsab ntawv no xyuas txhua yam koj xav paub txog vitamin C rau menyuam mos, suav nrog yam nws xav tau, ntau npaum li cas yog xav tau, thiab saib xyuas kom koj tus menyuam tau txais txaus txhua hnub.

Vitamin C yog dab tsi?

Vitamin C, tseem hu ua ascorbic acid, yog cov dej-soluble as-ham uas ua lub luag haujlwm tseem ceeb hauv ntau yam ntawm koj tus menyuam lub cev ua haujlwm.

Nws yog qhov tseem ceeb rau kev tswj lub cev tiv thaiv kab mob tsis muaj zog, txhim kho kev nqus hlau, thiab ua collagen, cov protein ntau tshaj hauv tib neeg lub cev ().

Vitamin C tshwj xeeb rau ntau lwm yam as-ham vim nws kuj ua haujlwm raws li cov antioxidant. Antioxidants pab tiv thaiv cov hlwb los ntawm kev puas tsuaj dawb radical ().

Dawb radicals muaj kev hloov pauv, cov tshuaj lom neeg ntawm lub cev ua rau lub zog txiav txim siab ntawm cov tib neeg cov metabolism. Antioxidants zoo li vitamin C tuaj yeem khi rau dawb radicals, ua rau lawv tsis tuaj yeem tsim kev puas tsuaj rau cov ntaub so ntswg ib puag ncig ().

Vitamin C raug suav tias yog cov khoom noj tseem ceeb, uas txhais tau tias koj tus menyuam lub cev tsis tuaj yeem tsim nws los ntawm nws tus kheej. Yog li, nws yuav tsum tau los ntawm cov zaub mov uas lawv haus rau ib hnub.

Cov khoom noj kom zoo li no tuaj yeem muaj nyob hauv cov niam mis, mis mos, thiab ntau hom txiv hmab txiv ntoo thiab zaub.

Yuav tsum muaj Vitamin C rau cov menyuam mos

Txawm hais tias tseem ceeb nyob rau txhua theem ntawm lub neej, cov menyuam mos yuav tsum muaj cov vitamin C tsawg dua li cov neeg laus.

Cov Lus Qhia Txog Kev Noj zaubmov rau cov Neeg Asmeskas pom zoo tias cov menyuam yaus tau txais cov vitamin C hauv qab no txhua hnub (3):

• 0-6 lub hlis uas muaj hnub nyoog: 40 milligrams (mg)
• 6–12 lub hlis: 50 mg

Cov poj niam uas pub niam mis rau menyuam noj kom muaj kev xav tau vitamin C ntau dua vim tias lawv tau pab cov menyuam muaj vitamin C dhau los ntawm lawv cov kuamis mis.

Yog tias koj pub mis rau menyuam noj, yuav tsum noj kom tau li ntawm 120 mg ntawm vitamin C nyob rau ib hnub. Qhov no yog kwv yees li 60% ntau dua qhov yuav tsum tau ua rau cov poj niam uas tsis pub niam mis (3).

Cov qauv menyuam yaus tseem muaj cov vitamins C. Yog li, yog koj cov menyuam tseem noj mis, lawv yuav muaj peev xwm ua kom tau raws li lawv cov kev xav tau ntawm vitamin C.

Vitamin C yog ib yam khoom noj tseem ceeb uas txhawb kev tiv thaiv kev ua haujlwm thiab collagen ntau lawm. Nws tseem ua haujlwm raws li cov tshuaj antioxidant. Cov menyuam yaus yuav tsum muaj 40-50 mg ntawm vitamin C nyob rau ib hnub, nyob ntawm lawv lub hnub nyoog.

Yuav luag txhua tus menyuam yaus tsis noj tshuaj vitamin C pab ntxiv

Raws li National Institutes of Health (NIH), mis mos, niam mis, thiab zaub mov yuav tsum yog qhov tsuas muaj cov vitamins C uas koj tus menyuam noj (3).

Kev txhawb ntxiv nrog cov vitamin C yog qhov tsis tsim nyog rau feem ntau ntawm cov menyuam yaus noj qab nyob zoo thiab tuaj yeem ua rau muaj kev pheej hmoo ntawm kev tsim cov tsos mob cuam tshuam nrog vitamin C lom.

Muaj kev phiv los cuam tshuam nrog kev haus dej cawv tshaj ntawm vitamin C suav nrog lub raum pob zeb, xeev siab, thiab zawv plab (3).

Lub U.K.'s National Health Service (NHS) tsuas qhia tias muab cov vitamins thiab cov tshuaj ntxhia pub rau cov menyuam mos hnub nyoog 6 hlis lossis laus dua (4).

Kev pub ntxiv rau 6 lub hlis yog pom zoo rau cov menyuam mos uas tsis pub niam mis thiab noj mis tsawg dua 16 ooj (500 mL) ntawm ib hnub (4).

Yog tias noj tshuaj pab ntxiv yog qhov tsim nyog, qhov muab tshuaj yuav tsum yog txiav txim los ntawm koj tus menyuam tus kws saib xyuas kev noj qab haus huv (4).

Thaum txhawb ntxiv tej zaum yuav tsim nyog

Yog koj xav tias koj tus menyuam tsis tau txais cov vitamin C txaus, noj tshuaj ntxiv yuav tsim nyog muaj.

Qhov tsis txaus Vitamin C muaj tsawg nyob hauv cov tebchaws vam meej, tab sis cov menyuam yaus muaj neurodevelopmental ntshawv siab, lub plab zom mov tsis ua haujlwm, lossis mob cancer yuav muaj kev pheej hmoo loj hauv lawv ().

Kev tsis txaus cov vitamin C yog lub hauv paus rau qhov mob loj uas yog hu ua scurvy.

Cov tsos mob muaj xws li los ntawm cov pos hniav los ntshav, doog, nkees, tsis qab los, thiab txob taus. Yog hais tias scurvy sab laug tsis raug kho, nws tuaj yeem ua neeg tuag taus (,).

Koj yuav tsum tsis txhob sim kuaj xyuas koj tus menyuam nrog tus kabmob vitamin a ntawm tus kheej.

Nco ntsoov sab laj nrog tus kws saib xyuas kev noj qab haus huv tsim nyog ua ntej ntxiv cov tshuaj ntxiv rau koj cov menyuam txoj kev noj haus. Lawv tuaj yeem txiav txim siab qhov kev nyab xeeb, tsim nyog cov tshuaj ntau tshaj.

Cov kev pab cuam Vitamin C feem ntau tsis pom zoo rau menyuam yaus. Muaj qee zaus, yuav tsum tau txais kev pab, tabsis tsuas noj tshuaj yuav tsum yog txiav txim los ntawm tus kws kho mob tsim nyog.

Tsom mus rau suav nrog tag nrho cov zaub mov uas muaj vitamin C

Asmeskas Academy of Pediatrics pom zoo kom pib qhia cov zaub mov tawv thaum koj tus menyuam muaj li ntawm 6 lub hlis (6).

Nov yog lub sij hawm zoo tshaj los pib muab cov zaub mov muaj txiaj ntsig zoo ntawm vitamin C los pab koj tus menyuam txuas ntxiv ua raws li lawv txoj kev xav tau zaub mov noj thaum lawv loj tuaj.

Thaum muaj hnub nyoog 6 lub hlis, cov menyuam yaus feem ntau tuaj yeem ua tau raws li lawv cov vitamin C txhua hnub los ntawm kev sib xyaw zaub mov thiab mis los yog mis niam (3).

Nov yog qee yam piv txwv ntawm cov khoom noj muaj me nyuam mos uas muaj vitamin C ntau ntau (,,,,,):

• Lub tswb kua txob liab, 1/4 khob (23 grams): 58% ntawm cov lus pom zoo vitamin C rau me nyuam noj txhua hnub
• Txiv pos nphuab,1/4 khob (41 grams): 48% kev noj haus txhua hnub ntawm cov tshuaj vitamin C rau menyuam yaus
• Kiwi, 1/4 khob (44 grams): 82% ntawm cov vitamin C txhua hnub cov lus pom zoo rau cov menyuam mos
• Cov nqaij ntses nyoos, 1/4 khob (49 grams): 26% ntawm cov vitamin C txhua hnub cov lus pom zoo rau cov menyuam mos
• Ua noj zaub cob pob, 1/4 khob (24 grams): 31% ntawm cov vitamin C pom zoo txhua hnub rau cov menyuam mos
• Papaya, 1/4 khob (57 grams): 70% ntawm cov vitamin C txhua hnub pom zoo rau cov menyuam mos

Nco ntsoov tias txhua tus menyuam yaus sib txawv thiab tsis yog txhua tus ntawm lawv yuav tshwj xeeb qhib rau cov khoom noj tshiab tam sim ntawd. Ua siab ntev rau lawv thaum lawv tshawb nrhiav txhua yam tshiab thiab qab los ntawm cov zaub mov tawv.

Lub sijhawm no, koj tuaj yeem tso siab tau tias koj tus menyuam yuav tau txais cov vitamin C ntau los ntawm lawv cov mis lossis cov niam mis.

Thaum muaj 6 lub hlis, koj tuaj yeem pib qhia cov zaub mov muaj protein ntau rau koj tus menyuam txoj kev noj zaub mov. Txiv pos nphuab, tswb kua txob, zaub paj ntsuab, thiab txiv kab ntxwv soob yog tag nrho cov kev xaiv zoo rau me nyuam.

Hauv qab kab

Ib qho ntawm feem tseem ceeb tshaj plaws ntawm kev saib xyuas tus menyuam tshiab kom ntseeg tau tias lawv tau txais zaub mov txaus kom txaus.

Vitamin C yog cov khoom noj khoom haus tseem ceeb uas ua lub luag haujlwm tseem ceeb hauv kev tiv thaiv kab mob, collagen ntau lawm, thiab tiv thaiv los ntawm kev puas tsuaj dawb radical.

Cov mis niam, niam mis, thiab tag nrho cov zaub mov, xws li lub tswb, txiv pos nphuab, thiab papaya, yog qhov zoo tshaj ntawm cov vitamin C rau koj tus menyuam.

Cov tshuaj Vitamin C tsis tsim nyog rau cov menyuam yaus tshwj tsis yog kws kho mob pom zoo.

Yog tias koj txhawj xeeb tias koj tus menyuam tsis tau txais cov vitamin C txaus, nrog koj tus kws kho mob tham ua ntej yuav ntxiv ib qho tshuaj rau lawv ib txwm ua.