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Vitamini C yakakosha vhitamini inogadziriswa nemvura inodiwa mukudya kwemazuva ese. Izvo zvakakosha kwete chete zvakakosha kuti usimbise immune system yako pamwe nekushanda kwakakodzera kwemuviri wako [1] . Vitamini iyi ine antioxidant ine simba uye inokurudzira kukura kwemaseru pamwe nekushanda kweiyo circulatory system [piri] .
Izvo zvinobatsirawo mukugadzirisa njodzi yekenza, kudzikisira njodzi dzehosha yemoyo, kunonoka kukwegura, kubatsira kutora kwesimbi necalcium, kubatsira kuwedzera immune system yako, uye zvakare kunogona kubatsira kudzikisa kushushikana [3] .
Kusiyana nezvimwe zvinovaka muviri, muviri wedu haugone kugadzira vhitamini C. Saka, manyuko acho chete chikafu chatinodya [4] . Nekuda kweizvi, kushomeka kwevhitamini C chinhu chinowanzo kukosheswa chinogona kukonzeresa kurasikirwa nevhudzi, kupwanyika nzara, kupwanya, matinji akazvimba, ganda rakaoma, kurwadziwa mumuviri, kuneta, chirwere chemoyo, kushanduka kwemweya, hutachiona uye kubuda ropa mumhino [5] .
Kuti urwise zviratidzo nezviratidzo zvambotaurwa, isa huwandu hwakakwana hwevitamin C mune chako chikafu chezuva nezuva. Ichi chinyorwa chinotarisa pakuratidzira mimwe yemichero inobatsira uye ine hutano, yakafuma muvhitamini C.
1. Kakadu Plum
Iyo zvakare inonzi billygoat plum, uyu muchero ndiyo inonyanya kupa vhitamini C. Kakadu plums ine zana zvakapetwa vhitamini C kupfuura maorenji. Muchero uyu zvakare wakapfuma mu potassium uye vitamini E [6] [7] .
Chibereko chine hutano zvakanyanya chakatanga kutenderera muhutano hwepasi rose munguva dzichangopfuura, nekuda kwekugona kwayo kudzora kutanga kwekudzikira kwehuropi, nekuda kwekuvapo kwema antioxidants [8] . Kunyangwe muchero wacho usingawanzo kuwanikwa muIndia, unogona kutengwa online.
Vitamini C pa100 g = 5,300 mg.
Zvimwe zvinokanganisa : Kakadu plums yakanyanya kukwirisa mune ese oxalates uye vhitamini C. Naizvozvo, kuidya muhuwandu hwakawanda kunogona kukonzera itsvo uye kuzvimba zvirwere.
2. Guava (Amarood)
Sekureva kwenyanzvi, gwavha ndechimwe chezvinhu zvakapfuma zvevhitamini C. Guava imwe chete inowedzerwa neanopfuura 200 mg vhitamini C [9] .Zvidzidzo zvakasiyana zvakaitwa kuti unzwisise kukanganiswa kwevhavha pavhitamini C yemunhu uye zvakaratidza kuti kugara uchidya muchero kunogona kubatsira kudzikisa BP uye huwandu hwecholesterol [10] .
Vitamini C pa100 g = 228.3 mg.
Zvimwe zvinokanganisa : Iko hakuna kuzivikanwa kwakashata mativi nyaya kubva pakudya magwavha, asi kunyanyisa kushandiswa kunogona kukonzera gasi uye kuzvimba.
3. Kiwi
Nyanzvi dzinowanzo kurudzira uyu muchero kune vanhu vanotambura nekushomeka kwevhitamini C. Kusanganisira muchero uyu mukudya kwako kwemazuva ese kunogona kugadzirisa kushomeka uku uyezve kunowedzera hutachiona hwako uye kukubatsira kurwisa hutachiona [gumi neimwe] [12] .
Vitamini C pa100 g = 92.7 mg.
Zvimwe zvinokanganisa : Kiwi inogona kunge yakachengeteka kune vanhu vazhinji kana ichidyiwa muhuwandu hunodzorwa. Mune vamwe vanhu, zvinogona kukonzeresa kugadzikana senge dambudziko rekumedza (dysphagia), kurutsa, uye mikoko.
4. Lychee
Pamusoro pekupa huwandu hwakawanda hwevhitamini C, kushandisa lychee kunogona kubatsira kuvandudza collagen synthesis uye neropa remidziyo hutano [13] . Yakapfuma mu potassium uye mafuta ane hutano, lychee zvakare ine omega-3 uye omega-6 mafuta acids [14] .
Vitamini C pa100 g = 71.5 mg.
Zvimwe zvinokanganisa : HAUFANIRI kudya lychee pane EMPTY STOMACH kana paunenge uchisvetuka chikafu sezvo chingatungamira kune yakanyanya yakaderera ropa glucose level uye inotungamira kune encephalopathy (mamiriro anogona kuchinja mashandiro ehuropi, zvichikonzera kugwinha, kufenda uye mune dzimwe nguva, kufa.)
5. Jujube (Ber)
MuIndia, kune mhando dzinosvika makumi mapfumbamwe dzakasiyana dzemajube akakurwa akasiyana mumashizha mashizha, saizi yemichero, ruvara, kuravira, mhando nemwaka. Imwe yeakanakisa manyuko evhitamini C, jujube ine mabhenefiti anoshamisa kubva mukumutsiridza ganda, kubatsira mukudzikira uremu uye kubvisa kushushikana mukusimudzira immune yedu [gumi neshanu] .
Vitamini C pa100 g = 69 mg.
Zvimwe zvinokanganisa : Vakadzi vane pamuviri vanorayirwa kuti vataure nachiremba vasati vadya muchero. Mune vamwe vanhu, michero yacho inogona kudzikisa mashuga eropa.
6. Papaya (Papeeta)
Kudya mukombe mumwe wepapaya kunopa 87 mg yevhitamini C, ichiita chibereko chitubu chevhitamini [16] . Raw mapapaas zvakare manyuko makuru evhitamini C, pamwe ne, vhitamini A, folate, chikafu chekudya, calcium, potasium uye omega-3 fatty acids [17] .
Vitamini C pa100 g = 62 mg.
Zvimwe zvinokanganisa : Papaya inogona kukonzeresa kugadzikana kwevanhu. Vakadzi vane nhumbu vanofanirwa kudzivirira papaya. Zvakare, iyo yakakwira fiber yezvinhu inogona kutungamira kumatambudziko ekugaya.
7. Strawberry
Inotaridzwa semuchero wepamusoro-soro wekugadzirisa kushomeka kwevhitamini C, mahabhurosi ane vhitamini C yakawanda uye 1 mukombe wemastrawberry une 149 muzana yezvinodiwa zuva nezuva kudya. Ndokunge, imwe kapu yemastrawberry hafu (152 gramu) inopa 89 mg yevhitamini C [18] . Strawberries zvakare yakanaka sosi ye antioxidants uye dietary fiber futi [19] .
Vitamini C pa100 g = 58.8 mg.
Zvimwe zvinokanganisa : Kushandiswa muhuwandu hwakawanda kunogona kutungamira mukubuda ropa kwenguva refu uye kunowedzera njodzi yekupwanya nekubuda ropa mune vamwe vanhu vane dambudziko rekubuda ropa.
8. Orange (Santara)
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 [makumi maviri] [makumi maviri nerimwe] .
Vitamini C pa100 g = 53.2 mg.
Zvimwe zvinokanganisa : Kudya maorenji akawandisa kunogona kukanganisa kugaya, zvichikonzera kurwadza kwemudumbu, uye kunogona zvakare kukonzera manyoka.
9. Ndimu (Nimbu)
Lime uye mandimu zvese michero yemucitrus, yakafuma muvhitamini C [22] . Muma 1700s, mandimu akadyiwa senzira yekuzvidzivirira kubva pachirwere.
Vitamini C pa100 g = 53 mg.
Zvimwe zvinokanganisa : Lemon ine citric acid, inogona kukanganisa zino enamel. Zvakare, citric acid inogona kukonzera chirungurira mune vamwe vanhu.
10. Chinangwa (Anaanaas)
Chinanazi chibereko chinopisa chakazara nema enzymes, antioxidants uye mavitamini [2. 3] . Chinanazi chine huwandu hwakawanda hwevhitamini C uye hunobatsira kudzikisira kugaya uye mamwe matambudziko ane chekuita nemudumbu [24] . Kudya pineapple kunoratidzwa zvakare kuve kunobatsira mukugadzirisa kuenda kumwedzi nekuda kwekuvapo kweiyo enzyme inonzi bromelain [25] .
Vitamini C pa100 g = 47.8 mg.
Zvimwe zvinokanganisa : Muto unobva pamapineapple asina kuibva unogona kukonzera kurutsa kwakanyanya. Kudya yakawanda kunogona kukonzera kuzvimba kwemuromo nematama.
11. Blackcurrant
Akapfuma muma antioxidants, mablackcurrant manyuko akanaka evitamini C [26] . Kudya nema blackcurrants kunogona kubatsira kudzikisira kukuvara kweiyo oxidative inosangana nezvirwere zvisingaperi [27] .
Vitamini C pa100 g = 47.8 mg.
Zvimwe zvinokanganisa : Kunyanyisa kunwa kunogona kukonzera zvituru zvakapfava, manyoka akapfava, uye gasi remudumbu.
12. Gooseberry (Amla)
Indian gooseberry, inozivikanwawo seamla, inowanzo kudyiwa kubvisa kukosora uye kutonhora uye kukurudzira kukura kwebvudzi, asi handizvo chete. [28] . Mumushonga weAyurvedic, amla yanga ichishandiswa kudzivirira zvirwere zvakajairika uye amla muto inozivikanwa kuenzanisa iwo matatu madoshas - vata, kapha uye pitta [29] .
Vitamini C pa100 g = 41.6 mg.
Zvimwe zvinokanganisa : Indian gooseberry inogona kuwedzera njodzi yekubuda ropa kana kupwanya mune vamwe vanhu. Mune vanhu vane chirwere cheshuga, gooseberry inogona kudzikira mashuga eropa.
13. Cantaloupe (Kharabooja)
Kudya cantaloupe ndeimwe yenzira dziri nyore uye dzakanakisa dzekutonhodza muviri wako. Iyo yakanakisa sosi yevhitamini C, cantaloupe yakazara neacin, potasium uye vhitamini A futi [30] .
Vitamini C pa100 g = 41.6 mg.
Zvimwe zvinokanganisa : Kunyanyisa kunwa kunogona kutungamira kumatambudziko ekugaya uye kana uri weergisi, muchero unogona kukonzeresa muromo.
14. Mango (Aam)
Mango, inozivikanwawo seye madzimambo emichero, isosi yakanaka yevhitamini C, pamwe nezvimwe zvinovaka muviri zvakadai sefiber, vitamini A, B6 uye iron [31] . Kudya mango nenzira yakajairika uye inodzorwa kunogona kubatsira kubatsira hutano hwako hwakawanda munzira dzinoverengeka.
Vitamini C pa100 g = 36.4 mg.
Zvimwe zvinokanganisa : Nekuda kweshuga yemukati, kunyanyisa kunwa kunogona kukonzera kuwedzera uremu uye kuwedzera yako mashuga eropa.
15. Mulberry (Shahatoot)
Mulberries manyowa ane hupfumi hwevitamin C uye zvakare ane mwero mwero wedare, potasium, vhitamini E uye K [32] .
Vitamini C pa100 g = 36.4 mg.
Zvimwe zvinokanganisa : Kunyanyisa kunwa kunogona kukonzeresa manyoka akapfava, dzungu, kupatira, uye kuzvimba.
16. Custard Apple (Shareepha)
Custard apple ine hupfumi muvhitamini B6, C uye nezvimwe zvinovaka muviri, izvo zvinoita kuti ive yakafanira kuwedzera kune kwako kudya. Ichi chibereko chinogona kubatsira kubatsira kunatsiridza moyo wako hutano uye kukurudzira hutano huremo huremu [33] .
Vitamini C pa100 g = 36.3 mg.
Zvimwe zvinokanganisa Kudya maapuro akawandisa ecustard kunogona kutungamira mukuwedzera huremu, matambudziko ane chekuita nekugaya uye zvinogona kukonzera iron ne potassium.
17. Elderberry
Iwo ma berries eiyo elderberry chirimwa akazara nema antioxidants uye mavitamini ayo anogona kubatsira kuvandudza immune system yako [3. 4] . Tsime rakanaka revhitamini C, elderberries inogona kuverengerwa mukudya kwako kwezuva nezuva.
Vitamini C pa100 g = 35 mg.
Zvimwe zvinokanganisa Kudya akawandisa mabherubheri kunogona kukonzera hypersensitivity mumuviri wako. Kuwedzeredza kunogona zvakare kukonzera kushungurudza, kurutsa uye kuita manyoka.
18. Starfruit (Kamrakh)
Starfruit inodaidzwa nemazita mazhinji senge 'kamrakh' muchiHindi, 'karambal' muchiMarathi, 'Karanga' muBengali uye 'carambola' mune mamwe matunhu epasi. Yakazara nezvakawanda zvinovaka muviri, muchero uyu unobatsira pakurasikirwa nehuremu uye unobatsira kugadzirisa kugaya [35] .
Vitamini C pa100 g = 34.4 mg.
Zvimwe zvinokanganisa : Kune vanhu vane matambudziko eitsvo, kudya muchero nyeredzi nguva dzose kunogona kutungamira kukuvara kweitsvo pamwe nechero muchero muchetura kunogona kukonzeresa matambudziko eurouriki sekuvhiringidzika nekubatwa.
19. Muchero (Chakotara)
Yakarongedzwa ne vitamini C, kudya mazambiringa mazambiringa kunogona kubatsira kuchengetedza mashuga eropa rako akaenzana [36] . Grapefruit iri nani kana ichidyiwa mukamuri tembiricha, nekudaro, zviri nani kudzivirira kuichengeta mufiriji [37] .
Vitamini C pa100 g = 31.2 mg.
Zvimwe zvinokanganisa : Kunwa muto wemazambiringa paunenge uchitora mishonga yekunyaradza kunogona kuwedzera mhedzisiro uye mhedzisiro yemimwe mishonga yekunyaradza.
20. Grapefruit (Chakotara)
Nhengo huru yemhuri yemucitrus, pomelo ihama yepedyo yemuzambiringa. Iwo mabhenefiti anoshamisa anopihwa nemuchero wepulpy unobatsira kugadzirisa immune system yako kuhutano hwekudya [38] . Yakazara vhitamini C, michero yemucitrus inogona kubatsira muviri wako munzira dzinoverengeka.
Vitamini C pa100 g = 31.2 mg.
Zvimwe zvinokanganisa : Kunyanyisa kudyiwa kwepomelo kunogona kukonzera kupatira, mudumbu kurwadza uye mune dzimwe nguva, itsvo matombo.
21. Chibereko chekushuvira (Khaas Phal / Krishna Phal)
Passion chibereko muchero unonhuwirira une zvakawanda zvakakosha zvinovaka muviri uye chinhu chakakurumbira chikafu chekudya chamangwanani. Ichi chibereko chisina kujairika chinogona kudyiwa sechikafu, muchimiro chesalsa, kana kuwedzerwa kumadhizeti, masaradhi uye majusi. Chitubu chakanaka chevhitamini C, chishuwo chemichero chinobatsira kuwedzera hutachiona uye kukurudzira kugaya kuri nani [39] .
Vitamini C pa100 g = 30 mg.
Zvimwe zvinokanganisa : Vanhu vane latex allergies vane yakanyanya njodzi yekuda muchero michero.
22. Prickly Peya (Indian Fig)
Kunze kwemhando dzakasiyana dzemuti wecactus, yakajairika ndeyeiyo Indian Fig Opuntia. Yakarongedzwa nezvakasiyana hutano mabhenefiti, opuntia inogona kubatsira kudzikisa yakakwira cholesterol mazinga, kugadzirisa nzira yekugaya, uye kudzikisa njodzi yeshuga [40] [41] .
Vitamini C pa100 g = 30 mg.
Zvimwe zvinokanganisa : Inogona kukonzera kushungurudzika mudumbu, manyoka, kuzvimba, uye kutemwa nemusoro kana ikadyiwa muhuwandu hwakawanda. Mune vamwe vanhu, zvinogona kukonzeresa kugadzikana kunoguma nekuputika kwemhino kana asima.
23. Tangerine (Santara)
Tsime rakanaka revhitamini C, muchero uyu ndewemhuri yeorenji [42] . Tangerine yakanakira hutano hwako munzira dzinoverengeka dzakadai sekuchengeta mapfupa ako akagwinya kubatsira mukumwa kwesimbi, muchero uyu zvakare wakapfuma mu folate uye beta-carotene [43] .
Vitamini C pa100 g = 26.7 mg.
Zvimwe zvinokanganisa : Vanhu vane gastroesophageal Reflux chirwere (GERD, inonziwo acid acid reflux chirwere) vanogona kurwadziwa neshungu.
24. Raspiberi
Raspberries yakaderera mumakirori asi ane fiber yakawanda, mavitamini, zvicherwa uye antioxidants [44] . Chibereko ichi sosi yakanaka yevhitamini C uye ine zvimwe zvinobatsira zvakare.
Vitamini C pa100 g = 26.2 mg.
Zvimwe zvinokanganisa : Mune vamwe vanhu, muchero unogona kukonzeresa kugadzikana senge mikoko, kunetseka kufema, kuzvimba kwechiso chako, miromo, rurimi, kana huro.
25. Sapota (Chikoo)
Akapfuma muvhitamini C, pamwe nevhitamini A, sapota isimba rakanaka rinokurudzira [China. Shanu] . Kuishandisa kunogona kubatsira kudzora huwandu hweropa uye chibereko chakanakira vanamai vanotarisira.
Vitamini C pa100 g = 23 mg.
Zvimwe zvinokanganisa : Kuwedzeredza kunogona kutungamira mukuwedzera huremu, kuzvimba uye kurwadziwa mudumbu.
26. Durian
Chibereko cheDurian chakazara neakawanda ehutano mabhenefiti. Iine huwandu hwakawanda hwezvinhu zvinozopa muviri wako huwandu hwakakwana hwevitamin nemaminerari [46] . Kunze kwevhitamini C zvemukati, muchero unogona kubatsira kuchengetedza yako huwandu hweropa [47] .
Vitamini C pa100 g = 19.7 mg.
Zvimwe zvinokanganisa : Chibereko chinogona kukonzera kusagadzikana kwemudumbu, gasi, manyoka, kurutsa, kana kusagadzikana kwevamwe vanhu. Mbeu, kana ikamedzwa, inogona kukonzera kufema kwekufema.
27. Zvirimwa (Kela)
Iyo yakanaka sosi ye fiber, mavitamini, zvicherwa uye isingagadzike starch, mapurani ndiwo manyuko akanaka evitamini C futi [48] . Bhanana mbishi rinonaka zvishoma, rinotapira zvinovava uye rakakwira nesitashi zvichienzaniswa nemabhanana akaibva [49] .
Vitamini C pa100 g = 18.4 mg.
Zvimwe zvinokanganisa Kudya zvakawandisa mabhanana mbishi kunogona kukonzera kubhowa, gasi, uye kupatirwa. Zvakare kana uri weergoria kune latex, unofanirwa kudzivirira kudya mabhanana akasvibirira.
28. Honeydew Melon (Meetha tarabooj)
Yakanyatso kuzadzwa nezvicherwa, zvinovaka muviri uye mavhitaminzi, huchi hwehuchi hunowanzo kuzivikanwa nenyama yeruvara rwegirinhi mune yakatsetseka yero rind [makumi mashanu] . Kazhinji inosanganisirwa musaradhi, muchero munyoro une simba isimba rehutano [51] .
Vitamini C pa100 g = 18 mg.
Zvimwe zvinokanganisa : Kunyanyisa kunwa kunogona kukonzera manyoka uye kuzvimba.
29. Tomato (Tamaatar)
Inofungidzirwa semuchero uye muriwo, hutano hutano hwemadomasi hunozivikanwa zvakanyanya. Yakawanda mumvura uye yakazara nezvakawanda zvinovaka muviri, matomatisi manyuko akanaka evitamini C futi [52] .
Vitamini C pa100 g = 15 mg.
Zvimwe zvinokanganisa : Kana ikadyiwa yakawanda, madomasi anogona kukonzera manyoka, matambudziko eitsvo uye kurwadziwa nemuviri.
30. Cranberry
Inotarisirwa sechikafu chakakura nekuda kwekukosha kwadzo kwekudya zvinovaka muviri uye zvine antioxidant zvemukati, hutano hunobatsira hwecranberries kubva pakuderedza njodzi yehutachiona hwehutachiona kurwisa zvirwere zvakasiyana [53] .
Vitamini C pa100 g = 13.3 mg.
Zvimwe zvinokanganisa : Kunyanyisa kunwa kunogona kukonzera manyoka, mudumbu kana mudumbu kugumbuka uye itsvo matombo.
31. Damba (Anaar)
Matamba anoonekwa seimwe yemichero ine hutano. Kubva pakudzivirira kana kurapwa kwezvirwere zvakasiyana-siyana kusvika pakudzikisa kuzvimba, matamba ane akasiyana siyana ehutano mabhenefiti [54] [55] . Chitubu chakanaka uye chine hutano chevhitamini C, muchero unogona kubatsira kuvandudza mashandiro emitambo zvakare [56] .
Vitamini C pa100 g = 10.2 mg.
Zvimwe zvinokanganisa : Zviratidzo zvekunzwa zvinosanganisira kuchenesa, kuzvimba, kubuda mhino, uye kunetseka kufema.
32. Avocado
Avocado inozivikanwawo se butter muchero kana alligator pear. Inotaridzirwa semhando yakasarudzika yemichero iyo yakakwira mumafuta ane hutano [57] . Chibereko ichi zvakare chinopa makumi maviri emavitamini uye mamineral mukushandira kwese kusanganisira potasium, lutein, uye folate [58] . Chine mwero, asi chine hutano sosi vhitamini C, muchero unofanirwa kudyiwa zvine mwero.
Vitamini C pa100 g = 10 mg.
Zvimwe zvinokanganisa : Kuwedzeredza kunogona kutungamira mukuwedzera huremu, nekudaro kuishandisa muhuwandu hwakaenzana.
33. Cherry
Tsime rakanaka revhitamini C, ma cherries akazara ne potassium, faibha, nezvimwe zvinovaka muviri izvo muviri wako unoda kuti unyatsoshanda [59] .
Vitamini C pa100 g = 10 mg.
Zvimwe zvinokanganisa : Kudya yakawanda yemuto wecheri kunogona kukonzera kudzikisira uye kuita manyoka.
34 Apricot (Khubaanee)
Michero midiki yakazara nerunyorwa runyoro rwezvicherwa uye mavitamini akaita vhitamini A, vhitamini C, vhitamini K, vhitamini E, potasium, mhangura, manganese, magnesium, phosphorus uye niacin [60] . sosi yakanaka yevhitamini C, maapurikoti anogona kuomeswa nekudyiwa kana kutodyiwa asina kubikwa zvakare.
Vitamini C pa100 g = 10 mg.
Zvimwe zvinokanganisa : Vakadzi vane pamuviri uye vanoyamwisa vanofanirwa kudzivirira kudya apricot, uye kune vamwe vanhu, maapricot anogona kukonzeresa kurwara kwemudumbu.
35. Bhuruu
Blueberries inogona kubatsira kupa huwandu hwakawanda hwevhitamini C mune chako chikafu chezuva nezuva. Yakapakirwa nefibre, potasium, folate, vhitamini B6, uye phytonutrients, ma berries anobatsira kudzikisa huwandu hwese hwecholesterol muropa uye kudzikisa njodzi yehosha yemoyo futi. [61] [62] .
Vitamini C pa100 g = 9.7 mg.
Zvimwe zvinokanganisa : Kunyanyisa kunwa kunogona kukonzera kushushikana kwepamuviri, hypoglycaemia uye nenjodzi yakawedzera yekubuda ropa kana uri kutora mimwe mishonga yemishonga.
36. Watermelon (Tarabooj)
Mavise ane 92 muzana yemvura. Yese kuruma zvine muto wevhu hwakawanda hune vhitamini A, vitamini C, antioxidants uye amino acids [63] . Izvo zvinonzi iyo inobvongodza watermelon, iyo yepamusoro lycopene uye beta-carotene mazinga [64] .
Vitamini C pa100 g = 8.1 mg.
Zvimwe zvinokanganisa Kunyanya kunwa watermelon kunogona kukonzera manyoka kana mamwe matambudziko emudumbu. Uyezve kudya zvinopfuura makumi matatu emigiramu ye lycopene kunogona kukonzera kudzikisira, kuputika, uye kuda kurutsa.
Zvakare, vanhu vane hyperkalemia (yakakwira potasiamu mazinga) havafanirwe kudya inopfuura 1 mukombe wehombodo pazuva [65] .
37 Tamarind (Imli)
Tamarind yakazara nevhithamini dzakasiyana, kunyanya mavitamini B uye C, antioxidants, carotene uye mamineral senge magnesium uye potasium. Nekudaro, uyu muchero wemushy unofungidzirwa sedura rezvinhu zvinovaka muviri [66] [67] .
Vitamini C pa100 g = 4.79 mg.
Zvimwe zvinokanganisa : Tamarind inogona kudzikisa mashuga eropa mune vanhu vane chirwere cheshuga. Kunyanyisa kunwa kunogona kukonzera matambudziko emudumbu futi.
38. Apple (Seb)
Zvinogona kutaridza kushamisa asi, maapuro ane huwandu hwakakwana hwevitamin C [68] . Maapuro akakwirira mune fiber uye akaderera muhuwandu hwemasimba izvo zvinoita kuti ave anorema kurasikirwa-akanaka michero [69] . Kudya maapuro zuva nezuva (muhuwandu hwakadzorwa) kunogona kubatsira kuvandudza hutano hwako hwese [70] .
Vitamini C pa100 g = 4.6 mg.
Zvimwe zvinokanganisa : Kudya maapuro akawandisa kunogona kutungamira mukurema uye kunogona kukuvadza zino enamel.
39.Mazambiringa Matema (Angoor)
Mazambiringa matema anozivikanwa nemavara awo velvety uye kuravira kunotapira uye akazara nemanyowa uye antioxidants [71] . Mazambiringa matema akapfuma muvhitamini C, K uye A pamwe nema flavonoid nemaminerari, uye zvinogona kubatsira kuvandudza hutachiona hwako [72] [73] .
Vitamini C pa100 g = 4 mg.
Zvimwe zvinokanganisa : Vamwe vanhu vanogona kunge vaine zvinokwanisika uye kushushikana nemudumbu, kuzvimba, kusvotwa, kurutsa, kukosora, kuoma muromo, huro, hutachiona, kutemwa nemusoro, uye matambudziko emhasuru.
40. Chibereko chechingwa
Yakarongedzwa nezvakawanda zvehutano mabhenefiti, chingwa chechingwa isosi ine mwero svitamini C [74] . Kudya muchero muhuwandu hwakadzorwa kunogona kubatsira kukurudzira kuonda, kudzora BP uye zvichingodaro.
Vitamini C pa100 g = 1.07 g.
Inowanzo Bvunzwa Mibvunzo
Q. Ndeupi muchero wakakwira muvhitamini C?
TO. Kakadu Plum.
Q. Ndeupi chikafu chakanyanya muvhitamini C?
TO. Chikafu chakapfuma muvhitamini C chinosanganisira broccoli, cantaloupe, cauliflower, kare, kiwi, jisi reorenji, papaya, tsvuku, girini kana yero mhiripiri, mbatatisi, sitirobheri, uye madomasi.
Q. Ndeupi muchero une vhitamini C yakawanda kupfuura orenji?
TO. Mimwe yemichero ine vhitamini c yezvakakwira kupfuura maorenji kiwi, guava, lychee, papaya nezvimwe.
Q. Ndingawedzera sei vhitamini C yangu?
TO. Idya michero yako uye miriwo yakasvibira pese pazvinokwanisika, tora pane michero ine vhitamini C uye udye mimwe miriwo yakaviriswa.
Mubvunzo. Makarotsi ane vhitamini C yakawanda here?
TO. Karoti inzvimbo ine mwero yevhitamini C uye inobatsira mukugadzira collagen.
Q. Ndeipi vhitamini yakanakira ganda?
TO. Vitamini C, E, D uye K.
Q. Chii chinoitika kana vhitamini C yakaderera?
TO. Iwe unogona kukura scurvy uye nekukudziridza zviratidzo senge kushaya simba, kupererwa neropa, gum chirwere, uye matambudziko eganda.
Q. Ndezvipi zvinwiwa zvakakwirira mu vitamini C?
TO. Maorenji uye majisi eorenji ndomamwe emhando dzakanakisa sosi.
Mubvunzo: Mapiritsi e vitamini C anoshanda here?
TO. Mukana wefivha uye kutonhora, kuwedzera ne vitamini C hakuzoderedze njodzi yako yekubata furu, asi kunogona kukurumidza kupora kwako uye kudzikisira kuomarara kwezviratidzo zvako. Zvakare, nepo uchitora zvekuwedzera zvinogona kunge zvichikosha kuti uwane iyo yakakwira vhitamini C yekudyiwa inodiwa kugadzirisa furu, ita shuwa kuti iwe unogadzirisa iyo yakasarudzika yekushandisa uye kutora zvinowedzerwa zvinoenderana neyekurapa kuraira.
Q. Mangani maorenji iwe unoda vhitamini C?
TO. Rangori rimwe chete rinenge riine 100 mg yevhitamini C, inova zana kubva muzana yezuva nezuva rinokurudzirwa kudya.
Q. Ko mbatatisi dzine vhitamini C yakawanda kupfuura maranjisi here?
TO. Kwete.
Mubvunzo: Ndoda vhitamini C yakawanda zvakadii zuva nezuva?
TO. Kune vanhu vakuru, huwandu hwezuva nezuva hwevhitamini C ndeye 65 kusvika 90 milligrams (mg) pazuva, uye muganho wepamusoro uri 2 000 mg pazuva. Kunyangwe yakawandisa vhitamini C yekudya isingaite kunge inokuvadza, mega doses evhitamini C anowedzera anogona kukonzera kusvotwa uye manyoka.
Q. Marimu ane vhitamini C yakawanda kupfuura maranjisi here?
TO. Ehe.
Q. Vitamini C inobatsira sei ganda rako?
TO. Kusvika paganda rako, vhitamini C, kuve antioxidant ine simba kunogona kubatsira kudzikisira mahara radicals.
Karthika ThirugnanamClinical Nutritionist uye DietitianMS, RDN (USA) Ziva zvimwe
