12 ZVAKANAKISA KUDYA KWAKAPFUMA MUVITAMIN C

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Kumba Hutano Chikafu Nutrition oi-Amritha K By Amritha K. Nyamavhuvhu 19, 2019| Yakaongororwa Na Karthika Thirugnanam

Vitamin C vhitamini yakakosha inodiwa mukudya kwemazuva ese kwemunhu. Izvo zvakakosha nekuti ipapo vhitamini haingodiwa chete kuti usimbise immune system yako asi zvakare inodikanwa kuti ushande mushe wemuviri wako. Vitamini iyi ine antioxidant ine simba uye inokurudzira kukura kwemaseru pamwe nekushanda kweiyo circulatory system ^[1] .

Izvo zvinobatsirawo mukudzivirira kanzura, kudzikisa njodzi dzehosha yemoyo, kunonoka kukwegura uye kubatsira kunwa kwesimbi uye calcium uye kubatsira kusimudzira immune yako uye kunoderedza kushushikana kwako ^[piri] .

Kusiyana nezvimwe zvinovaka muviri, muviri wedu haugone kugadzira vhitamini C. Saka, manyuko acho chete chikafu chatinodya. Nekuda kweizvi, kushomeka kwevhitamini C chinhu chinowanzoonekwa chinogona kukonzeresa kurasikirwa nevhudzi uye kupwanya nzara, kupwanya, matinji akazvimba, ganda rakaoma, kurwadziwa mumuviri, kuneta, hosha yemoyo, kushanduka kwemanzwiro, hutachiona uye kubuda ropa mumhino ^[3] .

Kuti urwise zviratidzo zvambotaurwa nezvazvo, sanganisira yakawanda (inodzorwa) vhitamini C mune chako chikafu chezuva nezuva.

Verenga pamusoro kuti uzive kwakanyanya sosi vhitamini C.

Kudya Kwakapfuma MuVitamin C

1. Guavha

Sekureva kwenyanzvi, gwavha ndiyo imwe yenzvimbo dzakapfuma zvevhitamini C. Guava imwe chete yakafumiswa neanopfuura 200 mg yevhitamini C. Ongororo dzakasiyana siyana dzakaitwa pakunzwisisa kukanganiswa kwevhavha pavhitamini C yemunhu uye yakasimbiswa kuti kugara uchidya muchero kunogona kubatsira kudzikisa BP uye huwandu hwecholesterol ^[4] .

2. Bhero mhiripiri

Zvakanakisa zviwanikwa zvevhitamini C, bhero mhiripiri inogona kukwana vhitamini C yako yezuva nezuva. Yero bhero mhiripiri, ine hwema hwekutapira ine 341 mg yevhitamini C. Kudya izvi kunogona kubatsira kukwidziridza hutachiona hwako zvakare ^[5] . Pamwe chete neizvozvo, tsvuku bhero mhiripiri zvakare yakanaka sosi vhitamini C uye ine yakanangana nekukanganisa kwako hutachiona mazinga ^[6] .

3. Parsley

Iine huwandu hwerupo hwevhitamini C, uyu mushonga unonakira hutano hwako. Iine 10 mg yevhitamini C mune maviri mapuniki eparsley, iyo herb inobatsira kuwedzera ako esimbi mazinga uye inowedzera yako immune immune mazinga zvakare ^[7] .

4. Kiwi

Nyanzvi dzinowanzo kurudzira uyu muchero kune vanhu vari kutambura nekushomeka kwevhitamini C. Kusanganisira muchero uyu mukudya kwako kwemazuva ese hakugone kugadzirisa kushomeka uku, asi kunogona zvakare kukurudzira hutachiona hwako uye kukubatsira kurwisa hutachiona ^[8] . 1 chidimbu chemuchero wechiwi chine 273 mg yeiyo yezuva nezuva yakakurudzirwa kukosha kwevhitamini C.

Side Migumisiro Yekuwedzeredza KweVitamin C

5. Broccoli

Muriwo wakasvibira uyu unowanzoonekwa sechikafu chenyeredzi-yose, sezvo uzere nezvakakosha zvinovaka muviri, zvicherwa uye mavhitaminzi, kunyanya vhitamini C.Magiramu zana chete ebroccoli anozivikanwa kuti ane 89.2 mg yevhitamini C. broccoli mazuva ese kuti ubvise kushomeka uku ^[9] .

6. Lychee

Kushandisa lychee kunogona kubatsira kuvandudza collagen synthesis uye neropa remidziyo hutano. 100 gramu yechechi ine 71.5 mg yevhitamini C uye izvi zvakare zvakapfuma mu potassium nemafuta ane hutano ^[10] .

7. Papaya

Kudya mukombe mumwe wepapaya kunopa 87 mg yevhitamini C, ichiita chibereko chitubu chevhitamini. Raw mapapaas zvakare manyuko makuru e vitamini C, pamwe ne, vhitamini A, folate, dhayeti fiber, calcium, potasium uye omega-3 fatty acids ^[7] .

8. Strawberry

Inoonekwa seiri-muchero wepamusoro wekugadzirisa kushomeka kwevhitamini C, mahabhurosi akakwira muvhitamini C uye 1 mukombe wemastrawberry ane 149 muzana yevhitamini C. Ndiko kuti, kapu imwe chete yemastrawberry hafu (152 magiramu) inopa 89 mg yevhitamini C Strawberries zvakare yakanaka sosi yeprotein uye yekudya fiber zvakare ^{[gumi neimwe]} .

9. Orange

Iyo yekupedzisira sosi yevhitamini C, kudya maorenji ndiyo imwe yenzira dziri nyore dzekuwana huwandu hunodiwa hwevhitamini mumuviri wako. Kudya imwe-orenji iri pakati nepakati zuva rega rega kunogona kupa kudya kunodiwa kwevhitamini C yekudya ^[12] . Imwe yemarimendi ari pakati nepakati inopa 70 mg yevhitamini C

10. Chilli mhiripiri

Iine hushoma hwe 65 mg vhitamini C mune imwe chete mhiripiri, izvi zvinogona kubatsira mukudzivirira kutanga kwevhitamini C kushomeka. Senzvimbo yekuwedzera, kudya mhiripiri dzinogona kubatsira kudzora uye kurwadziwa zvakare ^[13] .

11. Ndimu

Lime nemandimu zvibereko zvemucitrus, zvakapfuma muvhitamini C. 100 magiramu emonimu ane 53 mg yevhitamini C uye magiramu zana erimu ine 29.1 mg yevhitamini C. Mumakore ekuma1700, mandimu akadyiwa senzira yekuzvidzivirira kubva pachirwere. ^[14] .

12. Koliflower

Iyi cruciferous yemuriwo yakafuma muvhitamini C uye kugara uchidya kunobatsira kudzivirira kutanga kwevhitamini C kushomeka ^{[gumi neshanu]} . 1 kapu yekorifura yakasvibirira ine 20 mg yevhitamini C.

Zvimwe zvezvimwe zvekudya zvakapfuma muvhitamini C ispinachi, karoti, tomato, mindi, kolifulawa nezvimwe.

Hutano Vitamin C Mapoka

1. Super 7 kushungurudza reliever

Zvinoshandiswa ^[16]

1 mukombe karoti cubes, isina kuvezwa
1 mukombe madomasi macube
1 mukombe beetroot cubes
& frac14 mukombe inenge yakachekwa sipinashi
2 tbsp yakatemwa parsley
2 tbsp yakasanganiswa yakatemwa celery
2 tbsp yakakoswa coriander
yakapwanyika chando chekushandira

Mirayiridzo

Wedzera zvese zvinoshandiswa mu blender uye sanganisa kwemaminetsi maviri.
Simbisa muto.
Wedzera chando chakapwanyika uye unakirwe!

2. Inomera saradhi yemasikati

Zvinoshandiswa

& frac12 mukombe wakavezwa capsicum cubes
& frac14 mukombe wakachekwa zucchini yero
& frac12 mukombe howa cubes
& frac12 mukombe mutsvuku manhanga
1 tsp mafuta omuorivhi
munyu uye chitsva pasi pevhu mhiripiri
& frac12 kapu yakatumbuka uye yakabikwa yakazara giramu giramu
& frac12 mukombe yakanyoroveswa uye yakabikwa yakazara tsvuku lentil
& frac12 mukombe lettuce, yakabvarurwa kuita zvidimbu
& frac12 mukombe mwana sipinashi, yakabvarurwa kuita zvidimbu

Zvekupfeka

1 tsp mafuta omuorivhi
1 tsp muto wemonimu
& frac14 tsp uchi
& frac14 tsp yemasitadhi paste
munyu kuravira

Mirayiridzo

Pisa mafuta uye wobva wawedzera iyo capsicum, zucchini, howa uye dzungu dzungu, munyu uye mhiripiri uye sunga pamurazvo wepakati kwemaminetsi maviri kusvika matatu.
Rega itonhorere.
Zvekupfeka, sanganisa zvese zvinoshandiswa zvakanaka uye wedzera kune saladhi.

Wona Chinyorwa Mareferenzi

[1]Paki, S., Hamu, J. O., & Lee, B. K. (2015). Mhedzisiro yevhitamini A yakazara, vhitamini C, uye michero inodyiwa panjodzi ye metabolic syndrome muKorea vakadzi nevarume. Nutrition, 31 (1), 111-118.
[piri]Suleiman, M. S., Olajide, J. E., Omale, J. A., Abbah, O. C., & Ejembi, D. O. (2018). Proximate kuumbwa, zvicherwa uye mamwe mavitamini zvirimo mu tigernut (Cyperus esculentus) .Clinical Investigation, 8 (4), 161-165.
[3]Berendsen, A. A., van Lieshout, L. E., van den Heuvel, E. G., Matthys, C., Péter, S., & de Groot, L. C. (2016). Zvokudya zvakajairika, zvinoteverwa nemishonga yekuwedzera uye chikafu chakakomberedzwa, ndiwo manyuko evhitamini D, vhitamini B6, uye selenium inopinda muvatori vechikamu veDutch veNU-AGE kudzidza. Nutrition Research, 36 (10), 1171-1181.
[4]Suhag, Y., & Nanda, V. (2015). Kugadziridza kwemaitiro parameter ekukudziridza zvine hupfumi hupfu-hwakaomeswa huchi hupfu uine vhitamini C zvemukati uye antioxidant zvivakwa.International Journal yeFood Science & Technology, 50 (8), 1771-1777.
[5]Kent, K., Charlton, K., Roodenrys, S., Batterham, M., Potter, J., Traynor, V., ... & Richards, R. (2017). Kushandiswa kweanthocyanin-rich cherry muto wemavhiki gumi nemaviri inovandudza ndangariro uye kugona kune vakuru vakuru vane hunyoro-ku-zvine mwero kuora mwoyo. Magazini yeEuropean yezvokudya, 56 (1), 333-341.
[6]Bvisa, G. (1991). Vitamin C uye kenza yekudzivirira: iyo epidemiologic humbowo Iyo yekuAmerican magazini yezvipatara zvekudya, 53 (1), 270S-282S.
[7]Ramirez-Tortosa, C., Andersen, Ø. M., Gardner, P.T, Morrice, P. C., Wood, S. G., Duthie, S. J., ... & Duthie, G. G. (2001). Anthocyanin-rich-extract inoderedza indices ye lipid peroxidation uye DNA kukuvara muvhitamini E-akapera makonzo. Yemahara Radical Biology neMishonga, 31 (9), 1033-1037.
[8]Hemila, H., Kaprio, J., Pietinen, P., Albanes, D., & Helnonen, O. P. (1999). Vitamin C nemamwe makemikari muvhitamini C chikafu chakapfuma zvine chekuita nenjodzi yetibhii muvanoputa varume. American magazini yeepidemiology, 150 (6), 632-641.
[9]Padayatty, S. J., Sun, H., Wang, Y., Riordan, H. D., Hewitt, S. M., Katz, A., ... & Levine, M. (2004). Vitamin C pharmacokinetics: zvinorehwa nemumuromo uye nekushandisa intravenous. Zvinyorwa zvemushonga wemukati, 140 (7), 533-537.
[10]Bondonno, N. P., Lewis, J. R., Blekkenhorst, L. C., Bondonno, C. P., Shin, J. H., Croft, K. D., ... & Mafashama, V. M. (2019). Sangano remafuta e-flavonoid uye flavonoid-zvakapfuma nezvose-zvinokonzeresa kufa: Iyo Blue Makomo Kudzidza Ziso. Clinical Nutrition.
[gumi neimwe]Liu, C., Zhong, C., Chen, R., Zhou, X., Wu, J., Han, J., ... & Hu, X. (2019). Kudya kwepamusoro kwevhitamini C kudya kunosanganisirwa nenjodzi yakaderera yegestational chirwere cheshuga mellitus: Chidzidzo chenguva refu yeboka. Clinical Nutrition.
[12]Kadhi, D. J. (2019). Nzira dzekuongorora vhitamini C. MuLaboratory Kuongorora kweVitamin Status (mapeji 301-316). Dzidzo Press.
[13]Deyhim, F., Strong, K., Deyhim, N., Vandyousefi, S., Stamatikos, A., & Faraji, B. (2019). Vitamin C inodzosera kurasikirwa kwepfupa mune osteopenic rat modhi yeosteoporosis. International International Vhitamini uye Nutrition Tsvagiridzo.
[14]Ashor, A. W., Shannon, O. M., Werner, A. D., Scialo, F., Gilliard, C.N, Cassel, K. S., ... & Siervo, M. (2019). Mhedzisiro yeinorganic nitrate uye vhitamini C co-supplementation paropa uye musimba mashandiro muvadiki nevakuru vakuru vane hutano: Yakajairika-mbiri-bofu crossover kutongwa.Clinical Nutrition.
[gumi neshanu]Ferraro, P.M, Curhan, G. C., Gambaro, G., & Taylor, E. N. (2016). Yese, yekudya, uye yekuwedzera vhitamini C kudya uye njodzi yezviitiko zveitsvo matombo. American Journal yeItsvo Zvirwere, 67 (3), 400-407.
[16]Tarladalal. (2019, Chivabvu 28). 98 Vitamin C Mapfuma akapfuma [Blog post]. Kudzorerwa kubva, https://www.tarladalal.com/recipes-for-Vitamin-C-Rich-Indian-Recipes-804