Ukutya okune-vitamin C

Iziqhamo zeCitric

Ukubandakanya ukutya okune-vitamin C kwindlela otya ngayo sisitshixo sokonwabela impilo entle. Kwaye kunjalo yivithamini ebaluleke kakhulu emzimbeni.

Umzimba awukwazi ukugcina okanye ukuvelisa ngokwawo. Kodwa akukho mfuneko yokuba ube nexhala, kuba, ityiwa rhoqo, Oku kutya kulandelayo kuya kukunceda ukogquma iivithamini C zakho ngaphandle kwengxaki.

Ndifuna ivithamini C engakanani kwaye yeyantoni?

Ingalo eyandisiweyo

Kwakhona kwaziwa ngokuba yi-ascorbic acid, isibonelelo semihla ngemihla sevithamini C ngama-90 mg, 2.000 mg ngowona mda ubuninzi. Kukho izongezo ezinevithamini C, kodwa ukuba utya ukutya okwahlukeneyo, okuninzi kwiziqhamo kunye nemifuno, akufuneki ube nangxaki yokuhlangabezana neemfuno zakho zemihla ngemihla.

Indima ebalulekileyo edlalwa nguvithamini C kwi Umsebenzi wamajoni omzimba kunye nokuthintela izifo. Nangona kunjalo, ivithamin C iyanceda ukufunxa isinyithi kwimifuno. Ngale ndlela, kuyacetyiswa ukuba kudityaniswe imifuno etyebe ngentsimbi (iimbotyi ziphakathi kwazo) kunye nokutya okune-vitamin C.

Izibonelelo zale vithamini ye-antioxidant zibonakala kwimeko yolusu, amathambo namazinyo.

Uyifumana ikhalsiyam eyaneleyo?

Jonga eli nqaku: Ukutya kweCalcium. Apho uyakufumana into oyityayo ukuze ufumane ikhalsiyam eyaneleyo ukugcina amathambo akho omelele.

Uyifumana njani ivithamini C ngokutya

Ipepile ebomvu nebomvu

Ngokungafaniyo nezinye iivithamini, ivithamin C inokufumaneka kuhlobo olwahlukeneyo lokutya, ngakumbi iziqhamo kunye nemifuno. Ukongeza, ukutya okuninzi okune-vitamin C kukutya okuqhelekileyo, uninzi lwezi zinto esele ziyinxalenye yokutya kwakho.

Kufuneka kuqatshelwe ukuba i-vitamin C iyawohloka ngokulula, yiyo loo nto kucetyiswa ukuba utye oku kulandelayo kunye nokutya okuluhlaza xa kunokwenzeka:

Ipepper

Icandelo eliphambili lezempilo Ukutya kweMeditera, le mifuno isebenzayo ityebe kakhulu ku-vitamin C. Ipepile etyheli lolona hlobo lubonelela ngeyona vithamin C (184 mg nge-100 yeegram), kulandele obomvu nohlaza.

Tomate

Ukongeza ezinye izilayi zetamatato kwiisaladi zakho nakwiisendwitshi ziya kukunceda uqinise ukhuseleko lwakho Enkosi kumthamo wevithamini C

IParsley

Ngaba uyazi ukuba ukongeza iparsley encinci kwizidlo zakho kukubonelela ngevithamini C? Iigram ezili-100 zoku kutya kuqulethe i-133 mg ye-vitamin C.

Amagqabi eparsley

Isitrasi

Iziqhamo zeCitrus zezona ndawo zaziwayo zevithamini C. Iorenji kwisidlo sakusasa okanye njengedizethi ikusondeza kakhulu kwisixa semihla ngemihla esicetyiswayo. Ilamuni, ikalika, itangerine, kunye ne grapefruit zikwindlela elungileyo yokufumana ivithamin C.

Kale

Iigram ezili-100 ze-kale zibonelela nge-120 mg ye-vitamin C, eyenza le mifuno ibe yenye yezona mithombo zilungileyo zale vithamini. Umphunga ngobunono ukuze ungalahli ivithamin C eninzi kwinkqubo.

Amazambane

Ukuba uphakathi kwabantu abaninzi abathanda iitapile, unethamsanqa. Kwaye kunjalo oku kutya kubonisa idosi elungileyo yevithamin C, kunye nezinye izondlo.

ikiwi

Sisiqhamo esihle kwezempilo, ngakumbi ukugcina okanye ukwandisa amanqanaba evithamini C emzimbeni. Iigrama ezili-100 ze-kiwi zikuvumela ukuba ugqithe kwi-90 mg yansuku zonke ye-vitamin C. Igalelo lalo livithamini C liphezulu kuneeorenji.

Kiwi kwisiqingatha ezibini

IBroccoli

Ubutyebi bayo ku-vitamin C sesinye sezibonelelo ezininzi i-broccoli enazo kwimpilo yakho. Iigram ezili-100 ze-broccoli zilingana ne-RDA ye-vitamin C. Kuyinyani ukuba isixa sevithamini C siyancitshiswa emva kokupheka, kodwa isekukutya okunomdla kakhulu ukufumana inani elifanelekileyo levithamini C, kunye nezinye izakha mzimba ezibalulekileyo.

ibrussels sprouts

Ityala lamahlumelo aseBrussels liphantse lafana naleyo ye-broccoli. Kwioyile ekrwada basondele kuyo I-90 mg ye-vitamin C nge-100 gram yokutya. Nangona kunjalo, ukupheka kubangela ukuba umxholo wevithamini C uncitshiswe. Nangona kunjalo, njenge-broccoli, unokuxhamla okuninzi ngokubongeza kwisidlo sakho.

Ipapaya

Esi siqhamo Ukugqibelela ukunika indawo yokuhlaziya itropiki kwisidlo sakho ehlotyeni. Ipakishwe ivithamin C, inyama yepapaya yenza iqela elimnandi nelisempilweni kunye nemifuno eluhlaza eluhlaza kwii-smoothies.

Ipapaya

Ipayina

Ukuba uthanda iziqhamo zetropiki, Ipayinapile iya kukunceda ufumane isixa esihle sevithamini C.

Amagqabi aluhlaza

Ukuba ufuna i-vitamin C engaphezulu, i-strawberries yinto ekhethekileyo. Iitrobheri ezimbalwa ziya kukusondeza kakhulu kwisibonelelo semihla ngemihla. Kubalulekile ukuba uqaphele igalelo layo le manganese, folate kunye ne potassium.

Icauliflower

Zityebile kwiivithamini kunye neeminerali (kubandakanya malunga ne-50 mg yevithamini C nge-100 yeigram zokutya), icauliflower inikezela ngezakhamzimba ezininzi kwiikhalori ezimbalwa. Ngele ndlela, kokona kutya kulungileyo ukufumana ivithamini C kwaye uhlale ulungile.


Umxholo wenqaku uyabambelela kwimigaqo yethu imigaqo yokuziphatha yokuhlela. Ukuxela impazamo cofa apha.

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  1. Uxanduva lwedatha: UMiguel Ángel Gatón
  2. Injongo yedatha: Ulawulo lwe-SPAM, ulawulo lwezimvo.
  3. Umthetho: Imvume yakho
  4. Unxibelelwano lwedatha: Idatha ayizukuhanjiswa kubantu besithathu ngaphandle koxanduva lomthetho.
  5. Ukugcinwa kweenkcukacha
  6. Amalungelo: Ngalo naliphi na ixesha unganciphisa, uphinde uphinde ucime ulwazi lwakho.

  1.   OSCAR sitsho

    Inomdla kakhulu ngesihloko malunga nevithamini C