Ukudla okune-vitamin C

Ukufaka ukudla okune-vitamin C ekudleni kwakho kuyisihluthulelo sokujabulela impilo enhle. Futhi yilokho i-vithamini ebaluleke kakhulu emzimbeni.

Umzimba awukwazi ukugcina noma ukuzikhiqiza wedwa. Kepha asikho isidingo sokukhathazeka, ngoba, kudliwe njalo, Lokhu kudla okulandelayo kuzokusiza ukumboza izidingo zakho zikavithamini C ngaphandle kwenkinga.

Ngidinga uvithamini C ongakanani futhi wenzelwa ini?

Eyaziwa nangokuthi i-ascorbic acid, isabelo esinconywayo sansuku zonke sikavithamini C singu-90 mg, 2.000 mg ekubeni ngumkhawulo omkhulu. Kukhona izithasiselo ezine-vitamin C, kepha uma udla ukudla okwehlukahlukene, okunezithelo nemifino eminingi, akufanele ube nenkinga yokuhlangabezana nezidingo zakho zansuku zonke.

Indima ebalulekile edlalwa nguvithamini C ku- ukusebenza kwamasosha omzimba nokuvikela izifo. Kodwa-ke, uvithamini C usiza futhi ekungeniseni insimbi emifino. Ngale ndlela, kunconywa ukuthi uhlanganise imifino enothe ngensimbi (imidumba iphakathi kwayo) nokudla okune-vitamin C.

Izinzuzo zale vithamini antioxidant ziyabonakala esimweni sesikhumba, amathambo namazinyo.

Ungayithola kanjani i-vitamin C ngokudla

Ngokungafani namanye amavithamini, uvithamini C ungatholakala ngokudla okunhlobonhlobo, ikakhulukazi izithelo nemifino. Ngaphezu kwalokho, okuningi kokudla okune-vitamin C kungukudla okuvamile, iningi lakho okungenzeka ukuthi selivele liyingxenye yokudla kwakho.

Kumele kuqashelwe ukuthi uvithamini C uyawohloka kalula, yingakho kungakuhle ukuthi udle konke okulandelayo, ukudla okuluhlaza lapho kungenzeka khona:

I-Pepper

Ucezu olusemqoka lwempilo Ukudla kwaseMedithera, le mifino eguquguqukayo icebile kakhulu ku-vitamin C. Upelepele ophuzi yizinhlobonhlobo ezinikeza uvithamini C omningi (184 mg ngamagremu ayi-100), kulandele obomvu noluhlaza okotshani.

utamatisi

Ukungeza izingcezu zikatamatisi kumasaladi namaswishi akho kuzokusiza uqinise izivikelo zakho sibonga umthamo wayo kavithamini C

UParsley

Ubuwazi ukuthi ukufaka i-parsley entsha ekudleni kwakho kukunikeza i-vitamin C? Amagremu ayi-100 alokhu kudla aqukethe u-133 mg kavithamini C.

Icitrus

Izithelo zeCitrus ziwumthombo owaziwa kakhulu kavithamini C. I-orenji yesidlo sasekuseni noma njenge-dessert ikulethela eduze kakhulu nenani lansuku zonke elinconyiwe. I-Lemon, i-lime, i-tangerine, ne-grapefruit nakho kuyindlela enhle yokuthola i-vitamin C.

Kale

Amagremu ayi-100 ama-kale ahlinzeka ngo-120 mg kavithamini C, okwenza le mifino ibe ngomunye wemithombo engcono kakhulu yale vithamini. Sishise ngobumnene ukuze ungalahlekelwa uvithamini C omningi enqubweni.

Izambane

Uma uzithola uphakathi kwabathandi bamazambane abaningi, unenhlanhla. Futhi yilokho lokhu kudla kubonisa isilinganiso esihle sikavithamini C, kanye nezinye izakhamzimba.

ikiwi

Kuyisithelo esihle sempilo, ikakhulukazi ukugcina noma ukwandisa amazinga kavithamini C emzimbeni. Amagremu ayi-100 e-kiwi akuvumela ukuthi weqe u-90 mg onconywayo nsuku zonke ka-vitamin C. Igalelo lalo likavithamini C liphakeme kunelamawolintshi.

Broccoli

Ukunotha kwayo ku-vitamin C kungenye yezinzuzo eziningi i-broccoli enayo ngempilo yakho. Amagremu ayi-100 e-broccoli alingana ne-RDA kavithamini C. Kuyiqiniso ukuthi inani likavithamini C liyancishiswa ngemuva kokupheka, kepha kusengukudla okuthakazelisa kakhulu ukuthola isamba esihle sikavithamini C, kanye nezinye izakhamzimba ezibalulekile.

Amahlumela eBrussels

Icala lamahlumela aseBrussels lifana ncamashi nele-broccoli. Ngoyela ongahluziwe basondele 90 mg kavithamini C ngamagremu ayi-100 okudla. Kodwa-ke, ukupheka kubangela ukuthi okuqukethwe uvithamini C wehliswe. Kodwa-ke, njenge-broccoli, ungazuza okuningi ngokukungeza ekudleni kwakho.

I-papaya

Lesi sithelo si ilungele ukunikeza ukuthinta okuqabulayo okushisayo ekudleni kwakho ehlobo. Ifakwe uvithamini C, inyama kapopo yakha iqembu elihlwabusayo nelinempilo ngemifino enamaqabunga kuma-smoothies.

Iphayinaphu

Uma uthanda izithelo zasezindaweni ezishisayo, Uphayinaphu uzokusiza nokuthi uthole inani elihle likavithamini C.

Ama-Strawberry

Uma udinga uvithamini C omningi, ama-strawberry ayindlela enhle. Ama-strawberry ambalwa azokusondeza kakhulu esibonelweni sansuku zonke esinconywayo. Kuyafaneleka futhi ukuphawula umnikelo wayo we-manganese, folate ne-potassium.

Ukholifulawa

Ucebile amavithamini namaminerali (kufaka phakathi u-50 mg kavithamini C ngamagremu ayi-100 okudla), ukholifulawa unikeza izakhamzimba eziningi ngamakhalori ambalwa kakhulu. Ngale ndlela, kuwukudla okuhle kakhulu ukuthola uvithamini C nokuzigcina uphilile.