Monday, 20 June 2016

FAIDA ZA VYAKULA VINAVYOSAIDIA UPATE VITAMIN C MWILINI MWAKO


FAIDA ZA VYAKULA VINAVYOSAIDIA UPATE VITAMIN  C MWILINI
KUNA aina nyingi za vitamini na zote zina kazi mbalimbali katika miili yetu. Kuna uwezekano mkubwa kabisa kuwepo kwa vitamini nyingine nyingi ambazo bado hatujazivumbua lakini ni muhimu kwa afya zetu. Tutaendele kuzitafuta kadri tutakavyo wezeshwa.
Kabla ya kukufahamisha vyakula vitupatiavyo vitaminC ni vyema nikakujulisha angalau faida chache tuzipatazo kwa kuwa na vitamini C mwilini.
Vitamini C husaidia mwili kutumia madini ya(Kalsiamu) chokaa na virutubisho vingine kujenga mifupa na mishipa ya damu. Bila ya kuwepo vitamini C inakuwa vigumu kwa mwili kutengeneza mifupa na mirija ya damu. Hii huwathiri sana watoto wadogo na hata walio matumboni (mimba) ambao hasa mifupa yao bado inakuwa. Uimara wa meno pia hupungua kwa kukosekana calcimu inayotumika kwa msaada wa vitamini C.
Vilevile vitamini C husaidia mwili kufyonza madini ya chuma kutoka kwenye vyakula. Kuna vyakula vingine ambavyo vina madini ya chuma ambayo bila msaada wa vitamini C, mwili hushindwa kufyonza na hivyo hutolewa nje kama uchafu hali ya kuwa vinahitajiwa mwilini. Zuia upotevu huu kwa kuupatia mwili vitamini C.
Vitamini C huzuia uambukizo wa magonjwa ya mara kwa mara. Mathalani mafua na baridi. Watu wenye upungufu wa vitamini C ni rahisi kuambukizwa magonjwa.
Vitamini C husaidia kuondoa chembe chembe fulani (free radicals) mwilini ambazo husababishwa na kuugua magonjwa mbalimbali. Chembechembe hizi zikiachwa mwilini, hujirundika na kuleta maradhi kwa kuharibu tissue.
Vitamini C hupatikana katika vyakula mbalimbali tulavyo kila siku vyakula hivyo ni kama vifuatavyo.
Mbogamboga za majani hasa zenye rangi ya kijani. Kama vile mchicha, sukuma wiki, mchicha, matembele, spinachi, mnafu, kabeji majani ya kunde au maboga, ya maharage,majani ya muhogo (kisamvu), pilipili hoho, n.k.
Mbogamboga hizi kwa kawaida huwa ni za rangi ya kijani. Ili kulinda vitamini C, ni lazima mboga hizi zikapikwa kwa muda mfupi sana. Ni kiasi cha kulainika tu, lakini rangi yake kamwe isibadilike. Iwapo utakuwa umechemsha na kubakiza mchuzi, usimwage bali tengeneza supu kwa kutumia mchuzi huo pia waweza kunywa kama ulivyo. Hali kadhalika mbogamboga hizi zioshwe kabla ya kupikwa kwani vitamini C huyeyuka kwenye maji. Kamwe zisipikwe mpaka zikawa za njano.
Nyanya mbichi pia hutupatia vitamini C. Maboga yasipopikwa sana pia huitunza vitamini C.
Matunda halisi hasa yenye tindikali kama vile machungwa, malimau, mapera, mabalungi, magogondi, matonga, zabibu n.k. yote haya kwa pamoja iwapo yataliwa halisi (freshi)hutupatia kiasi kikubwa cha vitamaini C.
Viazi vibichi, mihogo mibichi, magimbi na ndizi mbivu, zote kwa pamoja hutupatia vitamini. Pia ndizi za kupika zina kiasi fulani cha vitamini C.
Maziwa ya maji (freshi) na maziwa ya mama yana kiasi kidogo cha vitamini C, lakini chenye manufaa mwilini. Iwapo maziwa yatachemshwa sana, basi vitamini C hupotea.
Kumbuka kuwa vitamini C huyayuka kwenye maji, hupotea au kuharibika kwenye joto kali hasa wakati wa kupika au kuacha kwenye jua kali. Na iwapo chakula kitaachwa wazi baada ya kupikwa kwa muda mrefu, hupoteza vitamini iliyopo kupitia mvuke unaosafiri. Hivyo basi ni vizuri kuwa makini na mapishi au maandalizi yake. Matunda yaandaliwe muda mfupi kabla ya kula. Mathalani saa ya kula ni saa 7.00 mchana, basi maandalizi ya matunda yafanywa dakika tano kabla. Na mboga za majani hali kadhalika.
Vilevile ni vyema ukafahamu kuwa vitamini C si yenye kuhifadhiwa mwilini, hivyo basi haina haja ya kula kiasi kikubwa ukitaraji utatumia wiki nzima' La hasha. Ndio maana tunalazimika kula vyakula hivyo siku zote hata kwa kiasi kidogo.

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