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Vitamin C waxa aynu uga baahanahay si jidhkeenu uu u koro sidoo kale unugyada dhaawacma iyo unugyada gaboobay loo bedelo oo looga dhigo unugyo shaqadooda si caafimaad qab ah u gudanaya.
Goorma ayaad u baahan tahay vitamin C.
- Marka difaaca jidhka kor looqaadayo.
- Hab difaaca jidhku waxa uu diciifa jidhka marka uu kusoo noqnoqdo caabuq sidoo kale qofku aanu helin waxyaabaha hab difaaca kor uqaada sida cuntada ,daawada iyo nasashada.
- Unugyadeena marka aynu ka ilaalinayno in ay dhaawacmaan.
- Collagen maadada jidhka siisa is haysashada oo aynu doonayno in aynu xoojino ,vitamin c shaqo baaxad weyn ayuu ka qaataa.
- Iron-ta in laga nuugo mindhicirada oo qofka ay wax u tarto waxa qayb baaxad weyn ka qaata vitamin C ,bukaanada iron toodu ay yartahay aad ayuu muhiim ugu yahay.
- Nabarada,nabarka bogsashadiisa waxa kaqayb qaata vitamin C ,xilliyada nabarku uu marayo bogsashada waxa uu siiyaa nabarada bogsasho hor leh.
Calaamadaha lagu garto in Vitamin C uu kaa yaryahay.
- Diidid.
- Awood li’i joogto ah.
- Barar ciridka ah.
- Cirid dhiig .
- Kale-goysyada oo ku xanuuna.
- Maqaarka oo qalala.
Qofka maalintii intee ayaa laga rabaa in uu isticmaalo oo vitamin C ah.
- Ragga: 90 mg maalintii.
- Gabadha: 75 mg maalintii.
- Gabadha uurka leh: 85 maalintii.
- Hooyada jaqsiinaysa naaska ilmaha: 120 mg maalintii.
Caruurta yaryar:-
- 1-3 sanno: 15 mg
- 4-8 sanno: 25 mg
- 9-13 sanno: 45 mg
- 14-18 sanno: 65 mg (wiilasha), 75 mg (gabdhaha).
Caruurta yar yar inta badan waxa u ogolaan kara in lasiin karo vitamin C dhakhtar.
Cuntooyinka laga helo vitamin c.
Mohamed ibrahim
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Mihnadle caafimaad.
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