Monday, January 14, 2013

# Vitamin C

ok dalam entri ni pulak aku nak share tentang vitamin C. pertama sekali vitamin C ni ada dalam pelbagai bentuk. ada yang datang dalam bentuk liquid dan korang boleh ambil secara injection sekali setiap minggu. yang kedua pula ada dalam bentuk consumable. yang ni korang boleh ambil dengan cara makan vitamin C ni. dah nama pun vitamin..mesti lah ia boleh di makan.

aku tak dapat nak ceritakan tentang kebaikan vitamin C ni tapi kesan yang paling ketara lepas ambil vitamin C ialah pundi kencing akan aktif dengan berjaya nya haha. dulu aku tak perasan tapi sekarang dah yakin ini lah tanda yang paling ketara. lupa nak cerita..buat masa sekarang aku hanya amalkan vitamin C soluble tu.. belum lagi mula dengan Vitamin C injection. tapi itulah..bila rajin minum vitamin C..sekejap-sekejap pergi toilet. sampai nak jalan pun malas dah :P

ini ada sedikit sharing info pasal vitamin C. siapa-siapa yang rasa nak kulit lawo tu boleh la mulakan dengan vitamin C :)

Vitamin C

Vitamin C is a water-soluble vitamin that is necessary for normal growth and development.

Water-soluble vitamins dissolve in water. Leftover amounts of the vitamin leave the body through the urine. That means you need a continuous supply of such vitamins in your diet.

Function

Vitamin C is needed for the growth and repair of tissues in all parts of your body. It is used to:
  • Form an important protein used to make skin, tendons, ligaments, and blood vessels
  • Heal wounds and form scar tissue
  • Repair and maintain cartilage, bones, and teeth
Vitamin C is one of many antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals.
  • Free radicals are made when your body breaks down food or when you are exposed to tobacco smoke or radiation.
  • The buildup of free radicals over time is largely responsible for the aging process.
  • Free radicals may play a role in cancer, heart disease, and conditions like arthritis.
The body is not able to make vitamin C on its own, and it does not store vitamin C. It is therefore important to include plenty of vitamin C-containing foods in your daily diet.
For many years, vitamin C has been a popular remedy for the common cold.
  • Research shows that for most people, vitamin C supplements or vitamin C-rich foods do not reduce the risk of getting the common cold.
  • However, people who take vitamin C supplements regularly might have slightly shorter colds or somewhat milder symptoms.
  • Taking a vitamin C supplement after a cold starts does not appear to be helpful.

Food Sources

All fruits and vegetables contain some amount of vitamin C.
Fruits with the highest sources of vitamin C include:
  • Cantaloupe
  • Citrus fruits and juices, such as orange and grapefruit
  • Kiwi fruit
  • Mango
  • Papaya
  • Pineapple
  • Strawberries, raspberries, blueberries, cranberries
  • Watermelon
Vegetables with the highest sources of vitamin C include:
  • Broccoli, Brussels sprouts, cauliflower
  • Green and red peppers
  • Spinach, cabbage, turnip greens, and other leafy greens
  • Sweet and white potatoes
  • Tomatoes and tomato juice
  • Winter squash
Some cereals and other foods and beverages are fortified with vitamin C. Fortified means a vitamin or mineral has been added to the food. Check the product labels to see how much vitamin C is in the product.

Cooking vitamin C-rich foods or storing them for a long period of time can reduce the vitamin C content. Microwaving and steaming vitamin C-rich foods may reduce cooking losses. The best food sources of vitamin C are uncooked or raw fruits and vegetables.

Side Effects

Serious side effects from too much vitamin C are very rare, because the body cannot store the vitamin. However, amounts greater than 2,000 mg/day are not recommended because such high doses can lead to stomach upset and diarrhea.

Too little vitamin C can lead to signs and symptoms of deficiency, including:
  • Anemia
  • Bleeding gums
  • Decreased ability to fight infection
  • Decreased wound-healing rate
  • Dry and splitting hair
  • Easy bruising
  • Gingivitis (inflammation of the gums)
  • Nosebleeds
  • Possible weight gain because of slowed metabolism
  • Rough, dry, scaly skin
  • Swollen and painful joints
  • Weakened tooth enamel
A severe form of vitamin C deficiency is known as scurvy, which mainly affects older, malnourished adults.

Recommendations

The Recommended Dietary Allowance (RDA) for vitamins reflects how much of each vitamin most people should get each day. The RDA for vitamins may be used as goals for each person.

How much of each vitamin you need depends on your age and gender. Other factors, such as pregnancy and illnesses, are also important.

The best way to get the daily requirement of essential vitamins, including vitamin C, is to eat a balanced diet that contains a variety of foods.
Dietary Reference Intakes for vitamin C:

Infants
  • 0 - 6 months: 40* milligrams/day (mg/day)
  • 7 - 12 months: 50* mg/day
*Adequate Intake (AI)

Children
  • 1 - 3 years: 15 mg/day
  • 4 - 8 years: 25 mg/day
  • 9 - 13 years: 45 mg/day
Adolescents
  • Girls 14 - 18 years: 65 mg/day
  • Boys 14 - 18 years: 75 mg/day
Adults
  • Men age 19 and older: 90 mg/day
  • Women age 19 year and older: 75 mg/day
Smokers or those who are around secondhand smoke at any age should increase their daily amount of vitamin C an additional 35 mg per day.
Women who are pregnant or breastfeeding and those who smoke need higher amounts of vitamin C. Ask your doctor what amount is best for you.

Alternative Names

Ascorbic acid; Dehydroascorbic acid

References

Escott-Stump S, ed. Nutrition and Diagnosis-Related Care. 6th ed. Philadelphia, Pa: Lippincott Williams & Wilkins; 2008.

Sarubin Fragaakis A, Thomson C. The Health Professional's Guide to Popular Dietary Supplements. 3rd ed. Chicago, Il: American Dietetic Association; 2007.

Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. National Academy Press, Washington, DC, 2000.

Douglas RM, Hemila H, Chalker E, Treacy B. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev; 2007(3):CD000980.

Update Date: 8/30/2011

Updated by: A.D.A.M. Editorial Team: David Zieve, MD, MHA, and David R. Eltz. Previously reviewed by Alison Evert, MS, RD, CDE, Nutritionist, University of Washington Medical Center Diabetes Care Center, Seattle, Washington (2/15/2011).

# 15 Jan 2013

Hari ini ialah offical meeting pertama aku dengan supervisor dan advisor. 

Lokasi : ruang legar pensyarah
Time : 11.20 am
Date : 15 January 2013
Attendees : Nurul Amirah (student), Dr. Meor Hakiff (Supervisor), Dr. Ralph Kugler (Advisor)

Overall isu perbincangan pada hari ini tak banyak lagi sentuh isu technical cuma ada beberapa isu penting yang harus aku ambil kira untuk meeting pertama ini. Tajuk proposal telah setuju untuk di tukar dari simulation kepada statik model. reason ia ditukar? kerana static model lebih kepada bidang kerja aku sekarang. simulation itu kerja reservoir engineer. bukan aku tak boleh buat tajuk tu cuma lebih baik buat apa yang kita sedang usahakan. statik model aku tak pernah involve pun selama bekerja. hanya pernah work on geofizik dan geologi. so I challenge myself on this. kalau orang lain boleh buat apa yang mereka tak tau.kenapa aku tak boleh kan?

Kelayakan data dan kebenaran terhadap penggunaan nya. yes. ini paling penting. kerana aku perlukan kebenaran dari company untuk menggunakan data yang ada dan mengaplikasikan ia supaya ia dapat di publish satu hari nanti. jadi ini lah way forward for my first step. mendapatkan kebenaran semua pihak. 

Limitasi data. ini juga penting. tadi doctor dah bagi semua wishlist beliau dan sekarang giliran aku lah nak dig out semuanya.sebelum aku start kerja ni aku kena jumpa dulu semua available data supaya aku tak terkapai-kapai di tengah jalan.

Minggu depan doctor akan ke sarawak untuk fieldtrip tapi we will be keep in touch. perjumpaan kedua akan kami mulakan dengan susunan jadual meeting up untuk semester ini keseluruhannya.tu saja kot update untuk first meet up ni.

Oh bulan 2 Dr. Ralph ajak pergi kursus stratigraphy. kena buat reminder. 

Mira.