I-Vitamin C yenye yeevithamini ezaziwa kakhulu kwaye zinqweneleka kakhulu kwihlabathi. Kangangokuba abantu abaninzi bathatha izongezo yonke imihla okanye ukutya okutyetyiswe ngayo ukuphinda kabini izibonelelo, kodwa kulumkele oku. I-Vitamin C ayiqokeleli emzimbeni, kwaye ayininzi siyithatha, ingcono, kodwa ine-contraindications enzima ngenxa yokugqithisa.
Xa sithetha ngevithamin C sihlala sicinga ngeorenji okanye itangerine, kodwa ngokwenene ikiwi yenye yeziqhamo ezinepesenti ephezulu yevithamin C. Kuyo yonke le tekisi siza kufumanisa ukuba kokuphi okunye ukutya okutyebileyo kwesi sondlo sibalulekileyo.
I-Vitamin C ibalulekile
Yivithamini esisebenzela ubuninzi bemisebenzi ebalulekileyo eyenziwa ngumzimba wethu ngamaxesha onke afana nokuvuselelwa kwezicubu kunye nokulungiswa, yenza iiprotheyini ezenza ulusu, imisipha, iigaments, kunye nemithambo yegazi, ukuphilisa amanxeba, ukuphilisa amanxeba, ukukhusela ekulahlekelweni kombono wendalo ngenxa yobudala, ukunciphisa umngcipheko wezifo, ukukhusela intliziyo, ukugcina amaqanda, amazinyo kunye ne-cartilage enempilo kwaye yomelele, isebenza njenge-antioxidant kwaye ikhusela izifo eziphazamisayo ezifana ne-Alzheimer's, iyasithintela. ukusuka kwi-arteriosclerosis kunye nokuguqulwa kweeseli ezikhokelela kumhlaza.
Njengoko sibona, sisondlo esibalulekileyo, kwaye ngaphezu koko, yinto umzimba wethu ongayenziyo, ngoko ke kufuneka siyifake yonke imihla. Kulapho zifika khona iingxaki, kuba akulunganga ukudlula ubuninzi bemali okanye udale intsilelo.
Kubantu abadala, inani le-65 mg ukuya kwi-90 mg imihla ngemihla lisungulwe., kunye nokugqithisa, ngaphezu kwe-2.000 mg imihla ngemihla kunokubangela isifo sohudo (nokuba sisibi), isicaphucaphu, ukuhlanza, intlungu yesisu, i-colic kunye ne-heartburn, ukulala, intloko, njl.
Ukunqongophala kwevithamin C (kakhulu) kuvelisa i-scurvy, isigulo esiyingozi esibangela ukopha, i-anemia, kunye nokopha kweentsini. Nangona njengomgaqo oqhelekileyo eli nqanaba alifikelelwanga, ukusilela "okuqhelekileyo" kwe-vitamin C kunokubangela ubuthathaka, ukukhathala, ukucaphuka, intlungu engapheliyo, ukuvuvukala kwamalungu, i-enzymes evuthayo, njl.
Ukutya okuphambili okutyebileyo kwivithamin C
Sichithe ubomi bethu bonke sikholelwa ukuba iiorenji kokona kutya kunevithamin C eninzi, kwaye akuyonyani. Basempilweni kakhulu, ewe, kwaye siyabacebisa kwiijusi kwaye bephelele, kodwa kukho okunye ukutya okutyebileyo kwesi sondlo kwaye siza kubazi.
ipepile eshushu kunye nepepile eswiti
Ukujongana apho i-pepper eshushu iphumelele ngokudilika komhlaba, kuba ipepile eluhlaza eshushu isinika i-120 mg kunye itshilisi ebomvu 225mg xa kuthelekiswa nepepper ebomvu eswiti, eyi-152 mg.
Ngoko ke, ukuba sithanda ukutya okuneziqholo kunye nokungaqhelekanga sondlekile kakuhle nge-vitamin C, kodwa silumke kakhulu, kuba ngokuqhelekileyo kukutya okubangela iingxaki zempilo ekuhambeni kwexesha. Yiyo loo nto kulungele ukwenza indlela yokuphila esempilweni ngokutya okwahlukeneyo.
Amakhambi
Sibhekisela kwi-parsley enokusetyenziswa phantse naliphi na ixesha, i-basil, i-thyme kunye ne-chives. La mayeza anevumba elimnandi anika ivithamin C kwaye phantse ngokulinganayo neorenji.
Ngokwenxalenye yayo, iparsley isinika ukuya kuthi ga kwi-190 mg nganye kwi-100 grams yobunzima, ngokucacileyo akukho mntu uthatha eso sixa separsley, kodwa ukuba songeza kancinane kancinane ngemini, siya kuba nesixa esifanelekileyo sevithamin C emzimbeni. , kunye nokunye ukutya esikutya imini yonke.
I-Chives ine-60 mg nge-100 grams yemveliso kunye ne-basil 61,2 mg yevithamin C nge-100 grams yemveliso kunye ne-thyme ine-45 mg. Ngoko iparsley iphumelele ngokudilika komhlaba.
I-currant emnyama
Ingaba sikhona isiqhamo esibomvu esigqwesileyo ngaphezu kwesi? Hayi, ayikho kwaye kukuba unokwenza nantoni na nge-blackcurrants, ngokuyidla ngokupheleleyo, ukwenza i-jam, ukuyityumza kunye nokudala i-topping ye-dessert, ukwenza i-ayisikrimu kunye ne-currants, ukongeza kwi-yogurt kunye nezinye iintlobo zeziqhamo. , i-sauce ye-currants kwezinye iintlobo zenyama kunye nentlanzi, njl.
Ewe, esi siqhamo esingaqhelekanga nesimnandi sisinika phantse i-160 mg yevithamin C ngayo yonke i-100 grams yemveliso, ngoko nge-spoonful okanye ezimbini ze-jam yakho sele siqhuba kakuhle ngale vithamini ngosuku.
I-Strawberry, i-kiwi, i-melon kunye ne-papaya
Kukho iziqhamo ezi-4 ezifumaneka lula kwiigrosari nakwicandelo leevenkile eziluhlaza, kodwa kukwakho nesinye isiqhamo esingaqhelekanga esibizwa ngokuba yiguava. Ezi zi-5 ziqulethe ixabiso elinomdla levithamini C nge-100 grams yemveliso.
Imelon inika 67 mg, amaqunube 60 mg, kiwi 59 mg, ipapaya 64 mg kunye nelitye elinqabileyo kwisithsaba igwava esinika 273 mg yevithamin C kuzo zonke iigram ezili-100 zesi siqhamo esingaqhelekanga. Ngoko ke, ukuba sifuna ukwandisa ukuthathwa kwesi sondlo, lixesha lokujonga iigwava.
i-orenji kunye nemon
Zezona ncasa zixhaphakileyo kwiziselo ezithambileyo, i-slushies, i-ice creams kunye nokunye okunjalo, kodwa xa kufikwa ekutyeni isiqhamo, i-orenji iphumelela ngenxa yezizathu ezicacileyo. Ngokwemilinganiselo yezondlo, zombini ziyimfuneko kakhulu kwaye ngokubhekiselele kwisixa sevithamini C equlethweyo, i-lemon iphumelela kancinci kwi-orenji.
I-100 grams ye-orenji isinika i-50 mg yevithamin C, ngelixa i-lemon ine-53 mg ye-vitamin C nge-100 grams yesi siqhamo, okanye i-200 ml yejusi yeziqhamo zendalo.
Imifuno eluhlaza eluhlaza
Sine broccoli, amahlumela aseBrussels, iimbotyi eziluhlaza caba, ikale, kunye ne-watercress. Uluhlu lubanzi kwaye sinokukhetha, nangona ngokubanzi imifuno enamagqabi aluhlaza inomsoco kakhulu kwaye iyindlela ebalaseleyo yokutya imihla ngemihla, ngoko umzimba wethu uya kuhlala wondlekile.
Iikhaphetshu zisinika i-110 mg yevithamin C nge-100 grams yemveliso, i-broccoli iyafana, nangona kunjalo, i-kale isinika kuphela i-62 mg yevithamin C nge-100 grams yemveliso. Ekugqibeleni, i-watercress inikezela nge-60 mg nge-100 grams yeemveliso kunye neembotyi 107 mg.