I-Vitamin C ingenye yamavithamini aziwa kakhulu futhi afiswa kakhulu emhlabeni. Kangangokuthi abantu abaningi bathatha izithasiselo nsuku zonke noma ukudla okunothiswe ngakho ukuze kuphindwe kabili izinzuzo, kodwa qaphela kakhulu lokhu. I-Vitamin C ayiqoqi emzimbeni, futhi lapho sithatha okuningi, kungcono, kodwa inokuphikisa okunzima ngenxa yokweqisa.
Uma sikhuluma ngovithamini C sihlale sicabanga ngewolintshi noma i-tangerine, kodwa ngempela i-kiwi ingenye yezithelo ezinamaphesenti aphezulu kavithamini C. Kuwo wonke lo mbhalo sizothola ukuthi yikuphi okunye ukudla okunothe kulesi sakhi esibalulekile.
I-Vitamin C ibalulekile
Kuyivithamini esisebenzela inqwaba yemisebenzi ebalulekile eyenziwa umzimba wethu ngaso sonke isikhathi njengokuvuselelwa nokulungiswa kwezicubu, akha amaprotheni enza isikhumba, imisipha, imisipha, nemithambo yegazi, ukupholisa amanxeba, ukupholisa amanxeba, ukuvikela ukungaboni kahle ngenxa yobudala, ukunciphisa ingozi yezifo, ukuvikela inhliziyo, ukugcina amaqanda, amazinyo noqwanga kunempilo futhi kuqinile, kusebenza njenge-antioxidant futhi kuvimbele izifo eziwohlokayo njenge-Alzheimer's, kusuka ku-arteriosclerosis kanye nokuguqulwa kwamaseli okudala umdlavuza.
Njengoba sibona, iyisakhi esibalulekile, futhi ngaphezu kwalokho, yinto umzimba wethu ongahlanganisi ngayo, ngakho-ke kudingeka siyidle nsuku zonke. Yilapho izinkinga zifika khona, ngoba akulungile ukweqa inani eliphezulu noma ukudala okushodayo.
Kubantu abadala, inani lama-65 mg kuya ku-90 mg ngosuku selisunguliwe., kanye nokweqile, ngaphezu kwe-2.000 mg nsuku zonke kungabangela isifo sohudo (ngisho nesibi), isicanucanu, ukuhlanza, ubuhlungu besisu, i-colic nesilungulela, ukuqwasha, ikhanda, njll.
Ukuntuleka kukavithamini C (kakhulu) kukhiqiza isifo sohudo, okuyisifo esibi esibangela ukopha, ukuntuleka kwegazi emzimbeni nokopha kwezinsini. Nakuba njengomthetho ojwayelekile leli zinga lingafinyelelwanga, ukuntula "okuvamile" kwe-vitamin C kungabangela ubuthakathaka, ukukhathala, ukucasuka, ubuhlungu obungapheli, ukuvuvukala kwamalunga, ama-enzyme avuthayo, njll.
Ukudla okuyinhloko okunothe ngovithamini C
Sichithe ukuphila kwethu konke sikholelwa ukuthi amawolintshi awukudla okunovithamini C omningi, futhi akulona iqiniso. Banempilo kakhulu, kunjalo, futhi siyabancoma ngamajusi futhi bephelele, kodwa kukhona okunye ukudla okucebile kulesi sakhi futhi sizobazi.
upelepele oshisayo kanye nopelepele omnandi
Ukuphikisana lapho upelepele oshisayo ewina ngokudilika komhlaba, njengoba upelepele oluhlaza oshisayo usinika u-120 mg kanye upelepele obomvu 225mg uma kuqhathaniswa nopelepele obomvu omnandi, ongu-152 mg.
Ngakho-ke, uma sithanda ukudla okubabayo nokungavamile, sondlekile kahle nge-vitamin C, kodwa qaphela kakhulu, ngoba bavame ukuba ukudla okubangela izinkinga zempilo ngokuhamba kwesikhathi. Yingakho kulula ukwenza imikhuba yokuphila enempilo ngokudla okuhlukahlukene kakhulu.
Amakhambi
Sibhekisela ku-parsley engasetshenziswa cishe nganoma yisiphi isikhathi, i-basil, i-thyme ne-chives. Lawa makhambi anephunga elimnandi anikeza uvithamini C futhi acishe alingane namawolintshi.
Ngakolunye uhlangothi, i-parsley isinikeza kufika ku-190 mg ngamagremu angu-100 wesisindo, ngokusobala akekho othatha lelo nani le-parsley, kodwa uma sengeza kancane izikhathi ezimbalwa ngosuku, sizoba nenani elihloniphekile likavithamini C emzimbeni. , kanye nokunye ukudla esikudla usuku lonke.
Ama-chives ano-60 mg ngamagremu ayi-100 omkhiqizo kanye ne-basil engu-61,2 mg kavithamini C ngamagremu ayi-100 omkhiqizo kanye ne-thyme inama-45 mg. Ngakho i-parsley iwina ngokudilika komhlaba.
I-currant emnyama
Ingabe sikhona isithelo esibomvu esihle ukwedlula lesi? Cha, ayikho futhi kungenxa yokuthi ungenza cishe noma yini ngama-blackcurrants, ngokuwadla aphelele, wenza ujamu, uwachoboze futhi udale i-topping yama-dessert, wenze u-ayisikhilimu ngama-currants, uwangeze ku-yogurt nezinye izinhlobo zezithelo. , i-sauce yama-currants kwezinye izinhlobo zenyama nenhlanzi, njll.
Nokho, lesi sithelo esingavamile nesimnandi sisinika cishe 160 mg kavithamini C kuwo wonke amagremu angu-100 omkhiqizo, ngakho-ke nge-spoonful noma ezimbili ze-jam yakho sesivele senza kahle ngale vithamini usuku.
I-Strawberry, i-kiwi, i-melon ne-papaya
Kunezithelo ezi-4 ezitholakala kalula kuma-greengrocers nasezigabeni zezitolo ezinkulu, kodwa kukhona nesinye isithelo esingavamile esibizwa ngokuthi ugwava. Lezi zi-5 ziqukethe inani elithakazelisayo levithamini C ngamagremu angu-100 omkhiqizo.
Ikhabe linikeza u-67 mg, ama-strawberry 60 mg, i-kiwi 59 mg, i-papaya 64 mg kanye netshe eliyigugu emqhele ugwava osinika u-273 mg kavithamini C kuwo wonke amagremu angu-100 alesi sithelo esingavamile. Ngakho-ke, uma sifuna ukwandisa ukudla kwalesi sakhi, sekuyisikhathi sokubheka amagwava.
i-orange kanye nemon
Ziyizinambitheka ezivame kakhulu eziphuzweni ezithambile, ama-slushies, ama-ayisikhilimu nokunye okunjalo, kodwa uma kuziwa ekudleni isithelo, i-orange iwina ngezizathu ezicacile. Ngokuphathelene namanani okudla okunomsoco, kokubili kudingekile kakhulu futhi ngokuphathelene nenani le-vitamin C eliqukethe, ilamula iwina kancane phezu kwewolintshi.
Amagremu ayi-100 ewolintshi asinika u-50 mg kavithamini C, kuyilapho ulamula uno-53 mg wevithamini C ngamagremu angu-100 alesi sithelo, noma u-200 ml wejusi yesithelo yemvelo.
Imifino eluhlaza
Sine-broccoli, amahlumela aseBrussels, ubhontshisi oluhlaza oyisicaba, i-kale, ne-watercress. Ububanzi bubanzi futhi sinokukhetha, nakuba ngokuvamile imifino enamaqabunga aluhlaza inomsoco kakhulu futhi inketho enhle kakhulu yokudla nsuku zonke, ngakho umzimba wethu uzohlala wondlekile kahle.
Amaklabishi asinikeza u-110 mg kavithamini C ku-100 amagremu womkhiqizo, i-broccoli ngandlela-thile ofana, nokho, i-kale isinikeza kuphela u-62 mg kavithamini C ngamagremu ayi-100 omkhiqizo. Ekugcineni, i-watercress inikeza ama-60 mg ngamagremu angu-100 wemikhiqizo kanye nobhontshisi 107 mg.