Vitamin C, izwi kandi ku izina rya ascorbic acid, ni imwe mu ntungamubiri z'ingenzi z'umubiri w'umuntu. Ni vitamine idashobora kubika amazi, ikaba ifite uruhare runini mu mikorere myiza y'ubuzima bwa muntu. Uko ikoreshwa mu gufasha umubiri kwirinda indwara, guteza imbere imikorere myiza y'uruhu, ndetse no kubungabunga imikorere ya sisitemu y'amaraso. Mu buryo bw'ibanze, Vitamin C iboneka cyane cyane mu mbuto n'imboga.

Vitamin C ikora ibikorwa byinshi by’ingenzi mu mubiri. Iyi vitamine ifasha mu gukora collagen, umwanda w'ibanze uhoraho mu kugira uruhare mu gukomera kw'uruhu, imitsi, no mu bindi bice by'umubiri. Iyi vitamine ifasha kandi mu gutuma umubiri ushyira mu ngiro intunga mubiri zituruka mu biribwa, bityo ikarinda indwara zitandukanye nka anemia. N’ubwo Vitamin C izwi cyane nk’umukunzi w’uruhu, ifasha mu kurinda umubiri ikarwanya ubuzima bw’ubwandu bwa virusi.

Ibyiza bya Vitamin C ku buzima

Ubufasha ku mbaraga z'ubwirinzi bw’umubiri

Vitamin C ni ingenzi mu kurinda umubiri indwara. Ifasha mu gukora uturemangingo tw’umutima twitwa "white blood cells", zifasha mu kurwanya udukoko twateza indwara. Iyi vitamine ikomeza kandi uruhu, ikarukorera nk’urugingo rwo kurinda impiswi n’udukoko twose. Ubushakashatsi bugaragaza ko Vitamin C yifashishwa mu kugabanya ubukana bw’indwara z'umwijima, nk’inkorora, ndetse no mu kugabanya igihe umuntu ashobora kumara arwaye.

Ubuzima bw'uruhu n'ikoreshwa rya Collagen

Vitamin C ni ingenzi mu gukora collagen, ikaba ari imwe mu nkingi zikomeye mu kubungabunga ubuzima bw’uruhu. Iyi vitamine ifasha uruhu gukomeza gusa neza, kugumana ubwiza no kugabanya iminkanyari. Ikora kandi mu buryo bwo gutuma ibikomere by'uruhu byakira neza no gufasha gukira neza ibikomere byaturutse ku mpanuka. Kugira uruvange rwa Vitamin C mu biribwa bifasha mu kubona uruhu rwiza kandi rwigaragaza mu buryo bwiza.

Imikorere nka Antioxidant

Vitamin C ifite imikorere ikomeye nk'umutware w'ibintu byangiza umubiri bizwi nka free radicals. Iyi vitamine irwanya ingaruka z’imyuka yangiza cell, bishobora gukurura indwara zitandukanye nka kanseri, indwara z’umutima, ndetse na diyabete. Gukoresha Vitamin C kenshi bifasha kwirinda izo ngaruka no kongera ubuzima bwiza. Ikora nk’umurinzi ku mikorere ya cell, bituma umuntu agira ubuzima burebure kandi bwiza.

Inkomoko za Vitamin C mu biribwa

Imbuto zifite Vitamin C nyinshi

Imbuto ni isoko nyamukuru ya Vitamin C. Imbuto zizwi cyane nka oranges, indimu, na gaperi (grapefruits) zifite Vitamin C nyinshi. Ariko kandi, imbuto nka kiwi, inkeri, ipapayi n’amapera nazo zirimo igipimo kinini cya Vitamin C. Gukoresha imbuto zitandukanye bituma buri wese ashobora kubona iyi vitamine mu buryo bushimishije kandi bworoshye.

Imboga n'ibindi biribwa

Nubwo imbuto ari zo zizwi cyane mu gutanga Vitamin C, hari imboga nazo zifite iyi vitamine nyinshi. Urugero, poivron (bell pepper), brocolis, Brussels sprouts (tumeze nk’udushu duto cyane), na spinach zifite Vitamin C nyinshi. Ndetse n'ibimera byo mu rwego rw’ibihingwa nka sereri na teyi nazo ni isoko z'ingenzi za Vitamin C. Ibi biribwa biroroshye kubishyira mu biryo bitandukanye nka salade, amasupu cyangwa ibindi bitarimo amavuta menshi.

Kubura Vitamin C: Impamvu n'ibimenyetso

Ibibazo by'ubuke bwa Vitamin C

Kubura Vitamin C mu mubiri, nubwo bitaboneka kenshi mu bihugu byateye imbere, birashoboka cyane mu bantu bafite imirire mibi, abanywa itabi, cyangwa abantu bafite indwara zituma batabasha kurya intungamubiri neza. Abakuze, abari mu bukene no mu buzima bukomeye bakunze kugira ibyago byo kubura iyi vitamine. Abantu bafite uburwayi bw’imiyoboro y’ibiryo cyangwa abanywa ibinyobwa byangiza nk'inzoga bashobora kuba bagira ikibazo cyo kubura Vitamin C mu mubiri.

Ibimenyetso byo kubura Vitamin C

Iyo umuntu abuze Vitamin C mu mubiri, ibimenyetso bitandukanye biragaragara. Umuntu ashobora kumva imitsi y’umubiri isharira, kumva ubabara, cyangwa kugira ibikomere byoroshye. Uruhu rushobora guhindura isura, rukaba rwuma kandi rugatakaza ubwiza. Niba umuntu abuze Vitamin C igihe kirekire, bishobora gutera ikibazo cya scurvy (indwara y’ishinya) ndetse ibintu birushaho gukomera bikaba birimo kuvunika kw'amenyo no kugabanyuka k'umubiri.

Indwara ya Scurvy

Scurvy, ubwo yamenyekanaga ku bashoraga imirimo y’amazi, yagaragazaga ibimenyetso birimo gusaza kw'amenyo, gutakaza imbaraga no kugira ikibazo gikomeye cy'amaraso. Birashoboka ko iyi ndwara yashoboraga gukurura urupfu iyo idakemuwe. Gusa, ni byiza kumenya ko scurvy ishobora kuvurwa byoroshye, kandi umuti ugizwe no kongera Vitamin C mu mubiri ushobora gutanga ibisubizo mu gihe gito.

Ingano ya Vitamin C ku buzima

Ubwoko bw'abantu n'ibikenewe bya Vitamin C

Ingano ya Vitamin C ikenewe mu mubiri izamurwa hakurikijwe imyaka, igitsina n'ubuzima bw'umuntu. Ku bantu bakuru, igipimo cy’ingenzi cy’umunsi ni hagati ya 65 na 90 milligrams, aho hejuru y’ibi bitaba byiza. Abari mu gihe cy'ubumuga n’ababyeyi bakeneye vitamin C nyinshi, kugeza kuri 120 milligrams ku munsi. Abana na bo bakeneye ingano zitandukanye, bitewe n’imyaka yabo.

Ingaruka zo gukoresha Vitamin C nyinshi

Nubwo Vitamin C ifite umwihariko wo gutunganya izo nyongeramusaruro, gukoresha irengeje urugero bishobora gutera ingaruka. Ibi bishobora kuba imvune mu gifu, gucika intege no kugira ibibazo by’imyanya y’amaraso. Nubwo ibi bitaboneka kenshi, gukoresha Vitamin C nyinshi cyane bishobora gutera impinduka mu mikorere ya poroteyine mu mikorere y’amaraso, ndetse bigatera ikibazo cy’imisemburo itari yo. Ni ngombwa guhora ugenzura ingano ya Vitamin C ukoresha kugira ngo wirinde ingaruka zayo.