Vitamin C yana daya daga cikin sanannun bitamin da ake so a duniya. Ta yadda mutane da yawa suna shan kari a kowace rana ko abincin da aka wadatar da shi don ninka amfanin, amma a kula sosai da wannan. Vitamin C ba ya tarawa a cikin jiki, kuma ba ya ƙara yawan abin da muke ɗauka, mafi kyau, amma yana da ƙananan contraindications saboda wuce haddi.
Lokacin magana game da bitamin C, koyaushe muna tunanin orange ko tangerine, amma hakika kiwi yana ɗaya daga cikin 'ya'yan itatuwa masu yawan adadin bitamin C. A cikin wannan rubutu za mu gano menene sauran abinci ke da wadata a cikin wannan muhimmin sinadirai.
Vitamin C yana da mahimmanci
Vitamin ne da ke yi mana hidima ga dimbin ayyuka masu mahimmanci da jikinmu ke yi a kowane lokaci kamar farfadowa da gyara nama, suna samar da sunadaran da ke yin fata, tendons, ligaments, da hanyoyin jini, warkar da raunuka, warkar da raunuka, kariya daga asarar hangen nesa na dabi'a saboda shekaru, yana rage haɗarin cututtuka, yana kare zuciya, kiyaye ƙwai, hakora da guringuntsi lafiya da ƙarfi, yana aiki a matsayin antioxidant kuma yana hana cututtuka masu lalacewa irin su Alzheimer's, hana mu. daga arteriosclerosis da maye gurbi wanda ke haifar da ciwon daji.
Kamar yadda muke iya gani, yana da mahimmancin sinadirai, kuma a kan haka, wani abu ne wanda jikinmu ba ya hadawa, don haka muna bukatar mu sha shi kullum. Wannan shi ne inda matsalolin suka zo, tun da ba shi da kyau a wuce iyakar adadin ko haifar da kasawa.
Ga manya, an kafa adadin 65 MG zuwa 90 MG kowace rana., da kuma wuce gona da iri, sama da 2.000 MG kullum zai iya haifar da gudawa (ko da m), tashin zuciya, amai, ciwon ciki, ciwon ciki da ƙwannafi, rashin barci, ciwon kai, da dai sauransu.
Rashin bitamin C (mai tsanani) yana haifar da scurvy, wanda shine mummunar cuta da ke haifar da zubar jini, anemia, da zubar da jini. Ko da yake a matsayinka na gaba ɗaya wannan matakin ba a kai ba, rashi na "al'ada" na bitamin C na iya haifar da rauni, gajiya, fushi, ciwo marar iyaka, kumburin haɗin gwiwa, kumburin enzymes, da dai sauransu.
Babban abinci mai arziki a cikin bitamin C
Mun shafe tsawon rayuwarmu muna yarda cewa lemu ita ce abincin da ya fi yawan bitamin C, kuma ba gaskiya ba ne. Suna da lafiya sosai, ba shakka, kuma muna ba da shawarar su a cikin ruwan 'ya'yan itace da kuma gaba ɗaya, amma akwai wasu abinci masu arziki a cikin wannan sinadari kuma za mu san su.
barkono mai zafi da barkono mai dadi
Rikici inda barkono mai zafi ya ci nasara da kasa, tunda barkono mai zafi yana ba mu 120 mg kuma ja barkono 225 MG idan aka kwatanta da barkono ja mai zaki, wanda shine 152 MG.
Don haka, idan muna son abinci mai yaji da na ɗanɗano, muna samun isasshen bitamin C, amma a kula sosai, tunda yawanci abinci ne waɗanda ke haifar da matsalolin lafiya na dogon lokaci. Wannan shine dalilin da ya sa ya dace don ƙirƙirar halayen rayuwa mai kyau tare da nau'in abinci iri-iri.
Aromatic ganye
Muna magana ne game da faski wanda za'a iya amfani dashi a kusan kowane lokaci, Basil, thyme da chives. Waɗannan ganyayen ƙamshi suna ba da bitamin C kuma kusan kamar lemu.
A nata bangaren, parsley tana samar mana da kusan MG 190 a kowace gram 100 na nauyi, babu shakka babu mai shan wannan adadin na faski, amma idan muka kara kadan sau da yawa a rana, za mu sami isasshen adadin bitamin C a jiki. , tare da sauran.abincin da muke ci a tsawon yini.
Chives suna da 60 MG a kowace gram 100 na samfur da Basil 61,2 MG na bitamin C a kowace gram 100 na samfur kuma thyme yana da 45 MG. Don haka faski ya yi nasara da zabtarewar ƙasa.
Black currant
Akwai jajayen 'ya'yan itace mafi kyau fiye da wannan? A'a, babu shi kuma shine cewa zaka iya yin kusan komai tare da blackcurrants, daga cin su gaba daya, yin jam, murkushe su da ƙirƙirar kayan zaki, yin ice cream tare da currants, ƙara su zuwa yogurt tare da wasu 'ya'yan itace. , miya na currant na wasu nau'ikan nama da kifi, da sauransu.
To, wannan m da dadi 'ya'yan itace ba mu kusan 160 MG na bitamin C ga kowane gram 100 na samfur, don haka tare da cokali ɗaya ko biyu na jam ɗinku mun riga mun yi kyau da wannan bitamin na rana ɗaya.
Strawberry, kiwi, kankana da gwanda
Akwai 'ya'yan itatuwa guda 4 waɗanda ake samun sauƙin samu a cikin masu sayar da korayen da kuma a ɓangaren masu sayar da korayen na manyan kantuna, amma akwai kuma wani ƴaƴan itacen da ake kira guava. Wadannan 5 sun ƙunshi adadin bitamin C mai ban sha'awa a kowace gram 100 na samfurin.
Kankana yana bada 67 MG, strawberries 60 MG, kiwi 59 MG, gwanda 64 MG da jauhari a cikin rawanin shine. guava da ke ba mu 273 MG na bitamin C ga kowane 100 grams na wannan m 'ya'yan itace. Don haka, idan muna so mu ƙara yawan abincin wannan abincin, lokaci ya yi da za mu nemi guavas.
lemu da lemo
Su ne mafi yawan abubuwan dandano a cikin abubuwan sha masu laushi, slushies, ice creams da makamantansu, amma idan ana maganar cin 'ya'yan itacen, orange yana samun nasara saboda dalilai masu ma'ana. Dangane da dabi'un abinci mai gina jiki, duka biyun suna da matukar mahimmanci kuma dangane da adadin bitamin C da suke dauke da shi, lemun tsami ya dan yi nasara akan lemu.
gram 100 na lemu yana ba mu 50 MG na bitamin C, yayin da lemon tsami yana da 53 MG na bitamin C a cikin gram 100 na wannan 'ya'yan itace, ko 200 ml na ruwan 'ya'yan itace na halitta.
Koren ganye
Muna da broccoli, Brussels sprouts, lebur koren wake, Kale, da watercress. Kewayon yana da faɗi kuma muna da zaɓi, kodayake a gabaɗaya koren ganyen kayan lambu suna da wadataccen abinci mai gina jiki kuma zaɓi ne mai kyau don cinyewa yau da kullun, don haka jikinmu koyaushe zai kasance cikin abinci mai kyau.
Kabeji yana ba mu 110 MG na bitamin C a kowace gram 100 na samfur, broccoli kaɗan na iri ɗaya, duk da haka, Kale kawai yana ba mu 62 MG na bitamin C a kowace gram 100 na samfur. A ƙarshe, ruwa yana samar da 60 MG a kowace gram 100 na samfurori da wake 107 MG.