Zvikafu zvine vhitamini C

Kusanganisira chikafu chine vhitamini C mune chako chikafu ndicho chinhu chikuru chekunakidzwa noutano hwakanaka. Uye ndizvo vhitamini yakakosha kwazvo yemuviri.

Muviri haugone kuuchengeta kana kuuburitsa uri wega. Asi hapana chikonzero chekufunganya, nekuti, ichidyiwa nguva dzose, Zvikafu zvinotevera zvinokubatsira kuvhara vhitamini C yako pasina dambudziko.

Yakawanda sei vhitamini C yandinoda uye ndeyei?

Iyo inozivikanwawo se ascorbic acid, mvumo yezuva nezuva yevhitamini C ndeye 90 mg, 2.000 mg iri muganho wakanyanya. Kune zvinowedzerana zvine vhitamini C, asi kana iwe ukadya chikafu chakasiyana, chakawanda mumichero nemiriwo, haufanire kunge uine dambudziko kusangana nezvinodiwa zvezuva nezuva.

Basa rakakosha rinoita vhitamini C mune immune system inoshanda uye kudzivirira chirwere. Zvisinei, vhitamini C inobatsirawo kupinza simbi kubva mumiriwo. Nenzira iyi, zvinokurudzirwa kuti ubatanidze miriwo ine iron-yakawanda (nyemba dziri pakati pavo) nezvikafu zvine vhitamini C.

Zvakanakira iyi antioxidant vhitamini zvinoonekwa mumamiriro eganda, mapfupa nemeno.

Maitiro ekuwana vhitamini C kuburikidza nekudya

Kusiyana nemamwe mavitamini, vhitamini C inogona kuwanikwa kuburikidza nezvakasiyana siyana zvekudya, kunyanya michero nemiriwo. Uye zvakare, zvakawanda zvekudya zvine vhitamini C ndizvo zvakajairwa zvekudya, mazhinji acho angangove atove chikamu chekudya kwako.

Izvo zvinofanirwa kucherechedzwa kuti vhitamini C inodzikira zviri nyore, ndosaka zvichikurudzirwa kudya zvinotevera uye mbishi mbichana pazvinokwanisika:

Pepper

Chikamu chakakosha chehutano Kudya kweMediterranean, uyu muriwo unoshanduka-shanduka wakapfuma kwazvo muvhitamini C. Iyo yero mhiripiri ndiyo mhando inopa vhitamini C yakawanda (184 mg pa100 gramu), Inoteverwa ne red ne green.

tomaatti

Kuwedzera mamwe marata etamato kune yako masaladi uye sandwichi zvinokubatsira iwe kusimbisa dziviriro yako Kutenda kune yayo vhitamini C.

Parsley

Wanga uchiziva here kuti kuwedzera iyo nyowani nyowani parsley kune zvako zvekudya zvinokupa iwe vhitamini C? 100 magiramu echikafu ichi ane 133 mg yevhitamini C.

Citrus

Michero yeCitrus ndiyo inonyanya kuzivikanwa vhitamini C. Orenji pakudya kwekuseni kana sedhiri rinounza iwe padhuze padyo nemari inokurudzirwa yezuva nezuva. Lemon, lime, tangerine, uye grapefruit zvakare akasarudzika sarudzo dzekuwana vhitamini C.

Kale

100 magiramu ekare anopa 120 mg yevhitamini C, iyo inoita uyu muriwo chimwe chezvakanakisa sosi yevhitamini iyi. Steam zvinyoro nyoro kuitira kuti urege kurasikirwa nevitamini C yakawandisa mukuita.

Mbatatisi

Kana iwe uri mumwe wevanofarira mbatatisi, uri muhombe. Uye ndizvo chikafu ichi chinomiririra chiyero chakanaka chevhitamini C, pamwe nezvimwe zvinovaka muviri.

kiwi

Chibereko chikuru chehutano, kunyanya kuchengetedza kana kuwedzera mwero wevhitamini C mumuviri. 100 magiramu e kiwi anotendera iwe kuti upfuure zvakakurudzirwa 90 mg zuva nezuva revhitamini C. Mupiro waro wevhitamini C wakakwirira kupfuura iwo wemaorenji.

Broccoli

Hupfumi hwayo mu vitamini C ndeimwe yemabhenefiti mazhinji ayo broccoli anayo kune hutano hwako. 100 magiramu ebroccoli akaenzana neiyo RDA yevhitamini C. Ichokwadi kuti huwandu hwevhitamini C hwaderedzwa mushure mekubika, asi ichiri chikafu chinonakidza kuwana huwandu hwakanaka hwevhitamini C, pamwe nezvimwe zvakakosha zvinovaka muviri.

Brussels inomera

Iyo kesi yeBrussels inomera inenge yakafanana neiyo yebroccoli. Mune mafuta asina kuchena ivo vari padyo 90 mg yevhitamini C pa100 gramu yechikafu. Zvisinei, kubika kunokonzera vhitamini C zvemukati kuderedzwa. Nekudaro, kungofanana nemabroccoli, unogona kubatsirwa zvakanyanya nekuvawedzera pakudya kwako.

papaya

Chibereko ichi yakakwana kupa inozorodza tropical kubata kune kwako kudya mukati mezhizha. Yakapakirwa vhitamini C, nyama yepapaya inogadzira timu inonaka uye ine hutano nemiriwo yakasvibira yemashizha mune smoothies.

Pineapple

Kana iwe uchida michero yetropiki, Chinanazi chinokubatsirawo kuwana huwandu hwakawanda hwevitamini C.

Strawberries

Kana iwe uchida mamwe vhitamini C, sitirobheri sarudzo huru. Mashabhurosi mashoma anokusvitsa padhuze zvakanyanya nemubhadharo wezuva nezuva. Izvo zvakakoshawo kucherechedza mupiro wayo wemanganizi, folate uye potasium.

Koliflower

Akapfuma mavitamini uye zvicherwa (kusanganisira anenge 50 mg yevhitamini C pamazana magiramu echikafu), kolifulawa inopa zvakawanda zvinovaka muviri kune mashoma macalorie. Nenzira iyi, icho chikafu chakanakisa kuwana vhitamini C uye kugara wakaringana.