1 - Chifukwa Chiyani Mukufunikira Vitamini C?
Vitamini C ndifunikira kuti kukula ndi kukonzanso thupi lanu lonse, kuphatikizapo collagen, yomwe ikufunika kuti mukhale ndi thanzi labwino komanso machiritso ovulaza.
Vitamini C imathandizanso mafupa ndi mano anu kukhala olimba. Ndi kofunikanso kupanga mapuloteni ena a mapuloteni ndi mapuloteni a metabolism ndipo chitetezo chanu cha mthupi chimadalira vitamini C.
Popeza ndi vitamini Wosasunthika m'madzi, thupi lanu silisunga vitamini C kotero mumayenera kusunga mavitamini C anu tsiku ndi tsiku. Institute of Medicine imalimbikitsa kuti anthu akulu adzalandira magrammita 75 mpaka 90 a vitamini C.
Ngati mudya chakudya chokhala ndi zipatso ndi ndiwo zamasamba mwina mukupeza zokwanira. Koma ngati simukutsimikiza, zingakuthandizeni kuwonjezera chakudya chimodzi chomwe chili ndi vitamini C kwambiri ku menyu yanu ya tsiku ndi tsiku. Pendetsani muwonetsero wojambula zithunzi kuti mudziwe zambiri.
2 - Manyowa ndi Juice a Orange
Galasi imodzi yokha ya madzi a lalanje ili ndi 124 milligrams ya vitamini C, choncho imangotenga imodzi yokha kuti idye vitamin C..
Manyowa ndi madzi a lalanje ndizinso zabwino za potassium, folate, lutein ndi vitamini A. Zonse za malalanje ndizomwe zimayambitsa zitsulo , koma zambiri zimatayika mukamwa madzi.
3 - mphesa
Zipatso zam'mphesa zimagwirizana ndi malalanje, kotero n'zosadabwitsa kuti ali ndi vitamini C. Wambiri theka la zipatso zimakhala ndi mamiligalamu 45 a vitamini C, kuphatikizapo fiber, potassium , ndi Vitamin A. zambiri. nawonso, ndi 37 okha.
Zipatso za mphesa zimakhala zowawa kwambiri, kotero mungafune kuwonjezera kuwala kwa shuga kapena chosekemera china musadye.
4 - Green Peppers
Mbidzi imodzi yamtundu wofiira wobiriwira imakhala ndi mamiligalamu 95 a vitamini C, okwanira tsiku limodzi. Tsabola wonyezimira ndizopota potaziyamu, mavitamini A ndi K, komanso amakhalanso ochepa kwambiri.
Tsabola wobiriwira amatha kupunthwa kapena kudulidwa ndi kuikidwa ku saladi kapena kugwiritsidwa ntchito monga chogwiritsira ntchito pa zakudya zosiyanasiyana. Sankhani tsabola omwe ali obiriwira ndi khungu lopanda chilema.
5 - Tsabola Wofiira
Tsabola wofiira kwambiri ali ndi vitamini C wambiri, monga tsabola wobiriwira, koma amakhala ndi zakudya zambiri. Tsabola imodzi yofiira yofiira imakhala ndi mamiligalamu 150 a vitamini C. Iyenso imanyamula mavitamini, vitamini A, mavitamini ambiri a B, ndi potassium. Tsabolayo ili ndi makilogalamu pafupifupi 37 okha.
Onjezerani tsabola wofiira wodetsedwa wothira saladi kapena muziwagwiritsa ntchito nyengo ya masamba. Onjezerani tsabola wofiira opangidwa ndi masupu ndi masupu - amakhala ndi vitamini C ambiri atatha kuphika.
6 - Strawberries
Froberberries ndi okoma, yowutsa mudyo komanso yodzaza ndi vitamini C. Chikho chimodzi cha magawo a sitiroberi chinali ndi miligramu 98. Froberries amakhalanso ndi potassium, magnesium, folate, ndi fibre.
Ochepa a strawberries amapanga zokometsera zabwino. Kapena onjezerani magawo a sitiroberi kuti mukhale oatmeal, ozizira chimanga kapena yogurt kuti mukhale chakudya cham'mawa.
7 - Broccoli
Chikho chimodzi chokaka broccoli chopangidwa ndi mavitamini C. 81 Osati kwambiri monga madzi a lalanje, koma broccoli yaikulu imapereka mavitamini C ambiri omwe mumasowa tsiku limodzi. Kuphika kumachepetsa vitamini C kamodzi kokha ka broccoli yophika yokhala ndi mamiligalamu pafupifupi 50 a vitamini C-akadali okongola.
Chikho chimodzi cha broccoli (mwina yaiwisi kapena yophika) chiri ndi pafupifupi 30 calories. Broccoli imathandizanso kwambiri kashiamu, potaziyamu, mapiritsi, mavitamini A ndi K komanso mankhwala ambiri ophera antioxidants.
8 - Chiwifruit
Chipatso chobiriwira chobiriwira ndi chitsime chabwino cha vitamini C-chipatso chimodzi chokha chiri ndi mamiligalamu oposa 60. Chiwifruit ndi wolemera kwambiri mu potaziyamu ndi mchere, koma mchere wambiri. Chipatso chimodzi chiri ndi makilogalamu pafupifupi 40.
Chiwifruit ndi zokoma zokha zokha kapena zosakaniza ndi zipatso zina ndi mtedza wa saladi wathanzi.
9 - Zipatso za Brussels
Zipatso za Brussels zili ndi vitamini C wambiri ngakhale zitaphika. Chikho chimodzi chiri ndi mamiligalamu 96. Amakhalanso ndi mavitamini ambiri, amchere, ndi antioxidants.
Zomera za Brussels nthawi zambiri zimaphika ndipo zimakhala ngati mbali yophika, koma mumatha kupukuta kapena kuwononga masamba obiriwira a Brussels ndikuwagwiritsa ntchito mu saladi ndikuwombera maphikidwe.
10 - yophika kabichi
Kabichi wakuda akhoza kuwonjezerapo vitamini C pa kudya kwa tsiku ndi tsiku, koma kabichi yophika ili ndi zina zambiri. Ngakhale kuphika kumachepetsanso kuchuluka kwa vitamini C mu chakudya chirichonse, kumachepetsanso mpukutuwo, mumapeza vitamini C ambiri pa kapu ya kabichi yophika.
Chikho chimodzi cha kabichi yaiwisi chiri ndi pafupifupi mamiligalamu 30 a vitamini C pamene chikho chimodzi cha kabichi yophika ili ndi mamiligalamu 60. Kabichi imakhalanso ndi antioxidants, mchere, vitamini K ndi fiber.
11 - Msuzi wa phwetekere
Katemera wosakaniza ndi woipa kwambiri wa vitamini C-kwenikweni, uli ndi ma milligrams pafupifupi 20. Koma mutenga vitamini C kwambiri pamene tomato amawongolera mu madzi. Ndipotu, galasi imodzi ya madzi a tomato ali ndi mamiligalamu oposa 120 a vitamini C. Ilinso ndi vitamini A komanso lycopene, yomwe imakhala yabwino kwa mtima wanu.
Mudzakhala ndi vitamini C wochuluka mukamagwiritsa ntchito madzi a phwetekere ndi zina zomwe zimagwiritsa ntchito phwetekere mu maphikidwe anu.
12 - Kolifulawa
Kolifulawa imakhala yowawa kwambiri, yokoma, komanso yowonjezera kabwino ka vitamini C. Chikho chimodzi cha cauliflower chowulungidwa chopangidwa ndi vitamini C. Mavitamini C. Cauliflower imakhalanso ndi fiber, calcium, potassium, folate ndi vitamini K, kuphatikizapo chitsime chachikulu cha antioxidants .
Kutumikira kolifulawa yaiwisi ndi saladi kapena ndikumveka kosalala. Chophika chophika chophika ndi chabwino kwambiri-chikho chimodzi chiri ndi mamiligalamu pafupifupi 30 a vitamini C.
13 - Cantaloupe
Kudya cantaloupe ndi njira imodzi yotsitsimula yozizira tsiku la chilimwe, kuphatikizapo gwero la vitamine C. Chikho chimodzi cha cantaloupi ali ndi pafupifupi 60 milligrams, kuphatikizapo potassium, niacin, ndi vitamini A. , ndi pafupifupi 40 pa chikho.
Idyani cantaloupe ngati chokoma chokoma kapena chophatikiza ndi zipatso ndi mavwende ena a saladi zokoma ndi zathanzi.
14 - Mavwende Auchi
Mavwende a Honeydew ali ndi vitamini C-imodzi yomwe imakhala ndi mavitamini C. Ali ndi mavitamini pafupifupi 30 omwe ali ndi potassium komanso amapezeka kwambiri mavitamini a vitamini B ndi vitamini K. pafupifupi makilogalamu 60.
Kutumikira chisanu cha mavwende magawo a mchere kapena ngati chotupitsa kapena muwagwiritsa ntchito mu zipatso saladi maphikidwe.
15 - mapaini
Mafainiwa ndi okoma kwambiri komanso okoma, komanso amathiridwa ndi vitamini C-chikho cha chinanazi chunks ali ndi pafupifupi 80 milligrams. Ndicho chitsime chabwino cha potassium, magnesium, folate, ndi fibre. Chikho chimodzi cha chinanazi chimakhala ndi makilogalamu pafupifupi 80.
Gwiritsani ntchito magawo atsopano a chinanazi monga chotupitsa kapena ngati mchere. Nanaini imathandizanso kuwonjezera pa zipatso zokoma zazitsamba za smoothies.
16 - mbatata
Mbatata imadziwika bwino ndi potaziyamu, koma imakhala ndi vitamin C. kwambiri. Mbatata imathandizanso kuti mafuta azikhala ndi magnesium. Kuwonjezera apo, kudya mbatata ndi njira yabwino yowonjezeramo zakudya zamtundu wanu malinga ngati mukudya jekete.
Gwiritsani ntchito mbatata zophika ndi zamoyo zabwino monga broccoli, salsa kapena dab ya zonona. Mbatata ikhoza kuidyidwa kapena kusungidwa-kapena kusungunuka.
Chitsime:
Dipatimenti ya Ulimi ya United States Yogwiritsa Ntchito Zachipatala National Nutrient Database ya Standard Reference Release 28. Inapezeka pa March 9, 2016. https://ndb.nal.usda.gov/ndb/search.