1 - Nei Uchida Vitamini C
Vitamini C inokosha pakuwedzera kukura nekuchengetedza kwezvimwe zviviri zvemuviri wako, kusanganisira collagen, iyo inodiwa kune hutano hwakagadzikana uye maronda ekuporesa.
Vitamini C inobatsirawo mapfupa nemazino ako kuramba akasimba. Zvakakoshawo kuti uite mamwe maurotransmitter uye mapuroteni metabolism uye maune immune system anotsigira vitamini C zvakare.
Sezvo iine vitamini yakasvibiswa nemvura, muviri wako hauna kuchengetedza vitamini C saka unofanirwa kutora nzvimbo yako yekutengesa vitamini C zuva rega rega. The Institute of Medicine inokurudzira kuti vanhu vakuru vabve pamamirigiramu 75 kusvika 90 e vitamin C.
Kana iwe uchidya kudya kwakapfuma mumichero nemiriwo zvichida uri kuwana zvakakwana. Asi kana iwe usina chokwadi, zvinogona kubatsira kuwedzera chimwe chezvokudya izvi zvakakosha mu vitamini C kune menyu yako yezuva nezuva. Flip parladeshow kuti udzidze zvakawanda.
2 - Oranges uye Orange Juice
Rimwe girasi masere masere girasi yemarangi rine 124 milligrams a vitamin C, saka rinongotora rimwe chete kuti riwane vitamin C.
Oranges uye jisi rearangi zvinowanikwawo zvakakosha zve potassium, folate, lutein uye vitamini A. Zvose maarangi anewo nzvimbo yakanaka yefiber , asi yakawanda fiber inorasika paunonwa jisi.
3 - Muchero
Mazambiringa anogadzirwa nemafuta anowirirana nemaruva, saka hazvishamisi kuti anewo mavhitamini C. Hafu yevhiniga ine 45 milligrams e vitamin C, pamwe fiber, potassium , uye zvakawanda zveVitamin A. Iyo mazambiringa anokwana hafu yakazara mumakori zvakare, neine 37 chete.
Zviyo zvemurairo zvinosvibiswa, saka iwe unogona kuwedzera kujekesa kunosuka kwe shuga kana imwe inotapira musati waidya.
4 - Green Peppers
Imwe miviri yakakura bell pepper ine 95 milligrams e vitamin C, iyo yakwana zuva rimwe chete. Green bell pepper inowedzerawo mu potassium, mavitamini A uye K, uye inowanikwawo mumakorori.
Green bell tsvina inogona kudirwa kana kutswa uye kuwedzerwa muhodhi kana kushandiswa sechinhu chinoshandiswa mune zvakasiyana siyana zvezvokudya. Sarudza tsvina yakasvibirira ine ruvara rweganda.
5 - Red Sweet Peppers
Tsvuku tsvuku tsvuku yakakura mu vitamini C, yakafanana nehuzha bhero tsvuku, asi vane inonaka yakawanda. Chimwe chepuru tsvuku tsvuku tsvuku ine 150 milligrams a vitamin C. Iyo inotakurwa ne fiber, vitamin A, mavhithamini A akawanda-akawanda, uye potassium. Iyo pepper inongova ne-37 chete makori.
Wedzera chidimbu chakasvibiswa tsvuku tsvuku kune masadhiji kana kuvashandisa kuti muve nemwaka wezvirimwa. Wedzerai tsvuku tsvuku tsvuku yakasvibirira kusvika kumashizha uye mashuzha-vanochengetedza zvakawanda mavitamini C mushure mokubika.
6 - Strawberries
Strawberries inotapira, yakasviba uye inotakura vitamini C. Rimwe kapu yemashizha ebrasiro yaiva nemamiriyoni 98. Strawberries zvakare yakakura mu potassium, magnesium, folate, uye fiber.
Rimwe shoma re strawberries rinogadzira chikafu chinonaka. Kana kuwedzera sitirobheni zvimedu kune oatmeal, mbeu yechando kana yogurt kuitira kudya kwekudya kwakanaka.
7 - Broccoli
Imwe kapu yakasanganiswa broccoli yakasvikwa ine 81 mg vitamin C. Hazvina kunyanya kufanana nemvura yemarangi, asi kushandiswa kukuru kwemucheka mutsvuku kunopa huwandu hwevhitamini C unoda rimwe zuva. Kubika kunoderedza vitamin C chidiki-imwe kapu yemucheka wakagadzirwa wakagadzirwa ane makirogiramu anenge 50 e vitamin C-achiri kunakidza.
Imwe kapu ye broccoli (yakasviba kana yakabikwa) inenge anenge 30 makori. Broccoli inobatsirawo mishonga yakawanda ye calcium, potasium, fiber, vitamini A uye K uye zvizhinji zve antioxidants.
8 - Kiwifruit
Chimiro chemafuta chinotapira chinotapira chibereko chakanaka chevhitamini C-imwe michero mishoma ine mamirigiramu anopfuura 60. Kiwifruit zvakare mupfumi mu potassium uye fiber, asi pasi mukoriori. Imwe michero inenge inenge makori makumi mana.
Kiwifruit inonaka pane zvayo pachayo kana yakavhenganiswa nemimwe michero itsva nemiti yehutano hwemichero yakanaka.
9 - Burrussels Mitsva
Mbeu dzeBussels dzinowedzera mavitamini C-kunyange pashure pokubika. Imwe kapu ine makirogiramu 96. Izvo zvakanyanyawo muvhithamini akawanda nemaminera, fiber, uye antioxidants.
Zvikwata zveBrussels zvinowanzogadzirwa uye zvinoshandiswa sechidimbu chekudya, asi iwe unogonawo kucheka kana kuputsa mbesa dzakasvibirira dzeBrussels uye dzinozvishandisa muhodhi uye inouraya mapoka.
10 - Yakabikwa kabichi
Raw cabbage inogona kuwedzera hutamini C pane kudya kwako kwezuva nezuva, asi kabheka yakabikwa ine zvimwe. Kunyange zvazvo kubika kunoderedza kuwanda kwevhitamini C pane chero kudya, kunoderedzawo ivhu, iwe uchawana mavitamini C akawanda pamukombe we kabichi yakabikwa.
Rimwe kapu yekakichi yakasviba ine makirogiramu anenge makumi matatu e vitamini C asi imwe kapu yemakabichi yakabikwa inosvika pamamirigiramu makumi matanhatu. Kabichi inewo antioxidants, mineral, vitamin K uye fiber.
11 - Tomato Juice
Imwe tomato yakasviba haisi mhepo yakaipa yevhitamisi C-muchokwadi, ine mamiriyoni makumi maviri. Asi iwe uchawana mavitamini C akawanda apo matamisi akaiswa mujisi. Mukati, imwe yegorosi yejusi yejisi ine magirogiramu anopfuura 120 e vitamin C. Inowedzerawo mu vitamini A uye lycopene, antioxidant iyo yakanaka kumoyo wako.
Iwe uchawanawo vitamini C yakawandisa paunoshandisa jirasi uye mamwe majekitori akaiswa mukati mako mune mapeji.
12 - Koliflower
Koliflower inotapira, inonaka, uye inogadzirisa zvinokonzerwa ne vitamini C. Rimwe kapu yeholiflower yakabikwa yakasviba ine ma milligiramu 50 e vitamin C. Koliflower inowedzera mune fiber, calcium, potassium, folate uye vitamini K, pamwe chete inonyanya kugadzirisa antioxidants .
Shumira huriflower yakasviba ne saladhi kana neine veggie dip dip. Koliflower yakagadzirwa yakanaka zvakare-imwe kapu ine mamiriyoni makumi matatu e vitamin C.
13 - Cantaloupe
Kudya cantaloupe inzira imwe inofadza yekutsvaira panguva inopisa zuva rezhizha, pamwe chete iyo inowanikwa zvakanyanya mavhithamini C. Rimwe kapu yekantaloupu yakave ine mamiriyoni 60, uye yakawanda ye potassium, niacin, uye vitamini A, uye yakaderera mumakori , neine makumi mana nehafu pamukombe.
Idya cantaloupe sechingwa chinonaka kana kusanganisa nemichero nemamwe mavhandi ezvokudya zvinonaka uye zvine utano saladhi.
14 - Mavhiri euchi
Mavhengi ehuchi ane huwandu hwevhitamini C-imwe kapu yemashikwi yemapuvoni ane mapurogiramu anenge makumi matatu evhitamini C. Inowedzerawo mu potassium uye inobva kune yakasiyana-siyana ye-B-complex vitamini uye vitamin K. anenge makumi mashanu emakori.
Shumira uchi huno maronti slices for dessert kana sechingwa kana kushandisa muchero saladhi mapeji.
15 - Pineapples
Manapinezi akanaka kwazvo-anotapira uye anonaka, uye anotakurawo vitamini C-imwe kapu yeminanaapple chunks ine mamiriyoni anenge 80. Ichowo chinyorwa chakanaka che potassium, magnesium, folate, uye fiber. Imwe kapu yepaninapple chunks inokwana makori makumi mapfumbamwe.
Shandira mushando wakachena pineapple tincetu sechinhu chinonaka kana se dessert. Nanapple inoitawo kuwedzera kunonaka kune zvinotonhora michero smoothies.
16 - Mbatatisi
Mbatata inonyatsozivikanwa nokuda kwehuwandu hwavo, asi iyo inowedzera muvhitamini C. Mbatatisi inowanikwawo zvakanaka kubva kuNicac and magnesium. Kunyanya, kudya mbatatari inzira yakanaka yekuwedzera fiber kune kudya kwako chero bedzi iwe uchidya jaketi.
Shingaika kubika mbatata nemishonga yakagadzikana yakadai se broccoli, salsa kana dab yekamuki. Mbatata inogona kudyiwa kana kuiswa-kana kuvharwa.
Kunobva:
United States Dhipatimendi Rezvekurima Chirongwa Chekutsvakurudza Chirafu National Nutrient Database ye Standard Standard Release 28. Yakasvika musi waMarch 9, 2016. https://ndb.nal.usda.gov/ndb/search.