Vitamin C ndeimwe yemavhitamini anozivikanwa uye anoshuviwa zvakanyanya munyika. Zvekuti vanhu vazhinji vanotora ma supplements zuva rega rega kana zvikafu zvakafumiswa nazvo kuti zvipe zvakapetwa kaviri mabhenefiti, asi chenjera kwazvo neizvi. Vhitamini C haiunganidzi mumuviri, uye kana isu tichitora zvakanyanya, zviri nani, asi ine zvakanyanya contraindication nekuda kwekuwandisa.
Kana tichitaura nezve vhitamini C tinogara tichifunga nezveorenji kana tangerine, asi chaizvo kiwi ndeimwe yemichero ine chikamu chepamusoro chevhitamini C. Muchinyorwa chino tichaona kuti ndezvipi zvimwe zvikafu zvakapfuma mune ichi chakakosha chikafu.
Vitamin C inokosha
Iyo vhitamini inotishandira kune akawanda emabasa akakosha ayo muviri wedu unoitwa nguva dzese senge kuvandudzwa kwetishu uye kugadzirisa, kugadzira mapuroteni anogadzira ganda, tendon, ligaments, uye tsinga dzeropa, kuporesa maronda, kuporesa maronda, kunodzivirira kubva pakurasikirwa kwemaonero echisikigo nekuda kwezera, kunoderedza njodzi yezvirwere, kunodzivirira mwoyo, kuchengetedza mazai, mazino uye cartilage zvine utano uye zvakasimba, zvinoshanda se antioxidant uye kudzivirira zvirwere zvinopera zvakadai seAlzheimer's, zvinotidzivirira. kubva kune arteriosclerosis uye sero mutation izvo zvinokonzeresa gomarara.
Sezvatinoona, chinhu chakakosha chekudya, uye pamusoro pazvo, chimwe chinhu icho muviri wedu usingagadzirise, saka tinoda kuchimedza zuva nezuva. Apa ndipo panouya matambudziko, nekuti hazvina kunaka kupfuudza huwandu hwepamusoro kana kugadzira kushomeka.
Kune vanhu vakuru, chiyero che 65 mg kusvika 90 mg zuva nezuva chakasimbiswa., uye kuwandisa, pamusoro pe2.000 mg zuva nezuva kunogona kukonzera manyoka (kunyangwe acute), kusvotwa, kurutsa, kurwadziwa mudumbu, colic uye chirungurira, kushaya hope, kutemwa nemusoro, nezvimwe.
Kushaikwa kwevhitamini C (zvakanyanya) kunobereka scurvy, inova chirwere chakakomba chinokonzera kubuda ropa, kupererwa neropa, uye kubuda ropa kwemazingamu. Kunyange zvazvo semutemo wenguva dzose iyi nhanho isingasviki, "kushaikwa" kwevhitamini C kunogona kukonzera kushaya simba, kuneta, kugumbuka, kurwadziwa kusingagumi, kuzvimba kwemajoini, ma enzymes anopisa, nezvimwewo.
Chikafu chikuru chakapfuma muvhitamini C
Takapedza hupenyu hwedu hwese tichitenda kuti maranjisi ndicho chikafu chine vhitamini C yakawanda, uye hachisi chokwadi. Ivo vane hutano hwakanyanya, hongu, uye isu tinovakurudzira mujusi uye yakazara, asi kune zvimwe zvikafu zvakapfuma mune ichi chikafu uye isu tichasvika pakuvaziva.
hot pepper uye sweet pepper
Kutarisana uko mhiripiri inopisa inokunda nekudonha, sezvo inopisa girini mhiripiri inotipa 120 mg uye. dzvuku chili 225mg zvichienzaniswa nepepper tsvuku inotapira, iyo 152 mg.
Naizvozvo, kana isu tichida chikafu chinonaka uye chekunze isu tinodyarwa zvakanaka nevhitamini C, asi chenjera kwazvo, nekuti kazhinji chikafu chinokonzera matambudziko ehutano mukufamba kwenguva. Ichi ndicho chikonzero zviri nyore kugadzira mararamiro ane hutano nekudya kwakasiyana-siyana.
Aromatic herbs
Isu tinoreva parsley inogona kushandiswa chero nguva, basil, thyme uye chives. Iyi miriwo inonhuhwirira inopa vhitamini C uye yakada kuita semaranjisi.
Kune chikamu chayo, parsley inotipa kusvika ku190 mg pa100 gramu yehuremu, zviri pachena kuti hapana anotora huwandu ihwohwo hweparsley, asi kana tikawedzera zvishoma zvishoma pazuva, tichava nehuwandu hwevhitamini C mumuviri. , pamwe chete nezvimwe zvokudya zvatinodya zuva rose.
Chive chine 60 mg pa100 magiramu echigadzirwa uye basil 61,2 mg yevhitamini C pa100 magiramu echigadzirwa uye thyme ine 45 mg. Saka parsley inokunda ne-landslide.
Nhema currant
Pane muchero mutsvuku wakanaka kupfuura uyu here? Kwete, haipo uye ndeyekuti iwe unogona kuita chero chero chinhu neblackcurrants, kubva pakudya iwo akazara, kugadzira jamu, kuapwanya uye kugadzira topping ye dessert, kugadzira ice cream ne currants, kuwedzera kune yoghurt nemamwe marudzi emichero. , muto we currants kune mamwe marudzi enyama nehove, nezvimwewo.
Zvakanaka, muchero uyu unoshamisa uye unonaka unotipa inenge 160 mg yevhitamini C kwega yega 100 magiramu echigadzirwa, saka nechipunu kana maviri ejamu yako isu tiri kutoita zvakanaka nevhitamini iyi kwezuva.
Strawberry, kiwi, melon uye papaya
Kune 4 michero inowanikwa zviri nyore mumagrocer uye muchikamu chegreengrocers chemasupamaketi, asi kune zvakare mumwe muchero unoshamisa unonzi guava. Aya mashanu ane huwandu hunonakidza hwevhitamini C pamagiramu zana echigadzirwa.
Mavise anopa 67 mg, mastrawberries 60 mg, kiwi 59 mg, papaya 64 mg uye jewel mukorona magwavha anotipa 273 mg yevhitamini C pamagiramu 100 emuchero uyu unoshamisa. Saka, kana tichida kuwedzera kudya kwechikafu ichi, yave nguva yekutsvaga magwavha.
orenji uye ndimu
Ndiwo anonyanya kufarirwa muzvinwiwa zvinyoro, slushies, ice cream uye nezvimwe, asi kana zvasvika pakudya muchero, orenji inohwina nezvikonzero zviri pachena. Panyaya yehutano hwekudya, zvese zviri zviviri zvakakosha uye maererano nehuwandu hwevhitamini C hwavainahwo, ndimu inokunda zvishoma pamusoro peorenji.
100 magiramu eorenji anotipa 50 mg yevhitamini C, nepo lemon ine 53 mg yevhitamini C pamagiramu zana emuchero uyu, kana 100 ml yemuchero wemuchero chaiwo.
Miti yakasvibira yemashizha
Tine broccoli, Brussels inomera, flat green beans, kare, uye watercress. Rudzi rwacho rwakapamhama uye isu tine sarudzo, kunyangwe kazhinji miriwo yemashizha yakasvibira inovaka muviri uye sarudzo yakanaka yekushandisa zuva nezuva, saka muviri wedu unogara uine chikafu.
Makabheji anotipa 110 mg yevhitamini C pa100 magiramu echigadzirwa, broccoli zvakangofanana, zvisinei, kare inotipa 62 mg yevhitamini C pamagiramu zana echigadzirwa. Pakupedzisira, watercress inopa 100 mg pa 60 gramu yezvigadzirwa uye bhinzi 100 mg.