Kana iwe uchitsvaga kupenya kusina gwapa, vhitamini C ndiye muponesi akakwana! Iwe unogona kunakidzwa nemabiko ecitrus kana kunakidzwa nemuriwo wakatakura chikafu. Saka, kusvina orenji kune icho chitarisiko chakapfava kana kuruma mune imwe broccoli kuti ubvise mitsetse yakanaka yekuruma kwega kwega zvinokuendesa pedyo neganda rakatsetseka. Kuita kuti rwendo rwako rweganda ruve rwakakwana, isu takanyora gumi zvekudya uye zvinwiwa izvo zvinokupa iwe dziviriro uye kuvandudzwa kwainoda. Saka, gadzirira kudya nzira yako kune yakapfava, yakapfava uye yakapfava-yakakodzera ruvara.
Poshi. Oranges
piri. Tomato Juice
3. Broccoli
Four. Kiwifruit
5. Strawberry Juice
6. Mbatata
7. Kale Juice
8. Snow Peas
9. Pineapple Juice
10. Chillies
gumi neimwe. FAQs
Oranges
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Uyu muchero wakaoma unozivikanwa nekugona kuchengetedza ganda richitaridzika pwere! Iyo vitamini C iripo mairi inokurudzira kugadzirwa kwe collagen, iyo inowedzera elasticity yeganda. Izvi zvinorwisa zviratidzo zvekukwegura. Uyezve, citric acid iripo mumuchero uyu ine muto inopera mafuta akawandisa uye kurwa kunoputika. Kugara uchidya muchero uyu unotapira uye wakavava unotendera iwe kuti uwane chiso chisina gwapa. Kana iwe uchida kutaridzika mudiki gore rega rega, iwe unoziva muchero waunogona kupindura!
Zano: Chinhu chisingazivikanwe ndechekuti Orange peel ine yakakwirira yevhitamini C pane iyo orenji pachayo, saka unogona kusanganisira peel mune yako. skincare regime nokuda kweganda rinopenya. Kufara kupenya!
Tomato Juice
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Nepo vazhinji vedu tichifarira tomato juice pamwe nechingwa chine butter, ichokwadi chisinganyanyozivikanwa kuti kuva nevhitamini C-yakatakura muto inopa dziviriro kubva kuchiedza cheUV. Iyo lycopene mumuchero inoshanda seyakasikwa inodzivirira zuva! Ichi chibereko chinonaka chinewo anti-inflammatory inodzivirira tsvuku uye kuputika.
Zano: Tomato muto pamwe unofarira ganda rako unogona zvakare kuderedza njodzi yako yezvimwe zvirwere zvisingaperi. Saka usazeza kuisa girazi rematomatisi muto mukati kudya kwako kwezuva nezuva nokuti izere nokunaka!
Broccoli
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Broccoli ndiyo ine simba rekudya kunovaka muviri sevhitamini C. Iyo antioxidants inowanikwa muvheji iyi yakasvibira inononoka hurongwa hwe kukwegura kweganda uye chete kudzokera kumaitiro. Kudya kwezuva nezuva kwe broccoli kunomutsa kugadzirwa kweglucoraphanin, iyo muviri wedu unoshandura kuita sulforaphane. Kemikari iyi inobatsira kugadzirisa ganda kunotungamirira kune ganda rine utano . Saka, ganda rakanaka uye kupenya kunoyemurika ingori broccoli kure.
Zano: Ndiro izere ne broccoli yakanaka ye sunscreen application yezvimedu zve broccoli inomera inogona kudzivirira imwe kubva mukukuvadzwa kweganda uye cancer inokonzerwa ne UV mwaranzi. Iwe zvino unogona kuzvidzivirira kubva pakutsva kweganda nekudya pane imwe brunchy broccoli.
Kiwifruit
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Kiwis ine high vitamin C concentration iyo inogona kuwedzera kunaka kwako. Iyi michero inonaka haingofadzi chete kuvira kwako asiwo inobvisa chepfu kunze kwemuviri wako. Iyo vhitamini C mu kiwis inogadzira laxative yakakwana, inogona kuchenesa hurongwa hwekudya uye kuchengetedza ganda kubva kumamota uye mapundu.
Zano: Nepo kutsvinda kwemukati kwe kiwi inoshanda zvakanaka kune ganda , kunze kusinganzwisisike zvakare kune mabhenefiti anoshamisa! Ganda rine fibrous yekiwi rine huwandu hwakawanda hweVitamin E uye kana yakabatanidzwa nenyama, haisi chinhu kunze kweyakanakira ganda.
Strawberry Juice
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Tarisa ganda rine simba? Ndinovimba une girazi remastrawberry muto parutivi rwako. Iri bheri rakakurumbira rine hupfumi hwevhitamini C, magnesium uye potassium. Izvi zvicherwa uye zvinovaka muviri zvakadzika chenesa ganda , inoinyaradza uye tuma rashes uye kudzivirira ganda remunhu kubva pamwaranzi inokuvadza yezuva.
Zano: Ichi chikafu checitrus chinewo alpha-hydroxy acid, inova ndiyo yakakosha yemukati yekubvisa masero akafa eganda. Saka, kana iwe uri wese nezve ganda-nyowani remwana, popa sitirobheri.
Mbatata
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Iyi fomu ye carbs inodiwa nevese, ingave yakabikwa, yakakangwa kana yakabikwa - hapana anoramba kumwe kudyiwa kwembatatisi. Zvisinei, muriwo uyu hausi wezvese zvekunaka kwawo, asiwo ine huwandu hwakawanda hwevhitamini C iyo inoshanda se antioxidant. Saka, kana iwe uchinetseka nezveganda rakaunyana, muriwo uyu uchakuunzira iyo yese kusimba kweganda uye kusimba kwaunoda.
Zano: Vitamin C mu mbatatisi zvakare isimba guru rekudzivirira muviri. Kudya mbatatisi imwe chete pazuva kunogona kukuponesa kubva kuchikosoro. Saka, kana iwe uchinetseka nekuhotsira nekukosora, mbatatisi yakakufukidzira mese.
Kale Muto
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Muriwo wecruciferous uyu uzere nevhitamini C uye unogona kuvandudza zvakanyanya hutano hweganda. Kubva pakudzikisa mitsara yakanaka, kuchengetedza zvirwere zvese zveganda, muto wekare isarudzo yakanaka yevhitamini C. Iyo zvakare inosanganisira calcium, beta-carotene uye lutein iyo inobatsira kusimudzira kugadzirisa uye kuchengetedza kweganda. Saka, kana iwe uchida kupenya nemakore, girazi reKale muto mangwanani ega ega rine musana wako.
Zano: Kale yakanakisa detoxifier uye inogona kuchenesa muviri wako kubva mukati, izvo saka zvinoshandura kuita ganda rinopenya rine utano kunze. Muto uyu unogona kuita kuti unzwe wakasimba, uine hutano uye uchimhanya.
Snow Peas
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Kunyangwe isu tinowanzo kufuratira kukosha kwepizi, kutsetseka kwadzo kuzere nevhitamini C uye mamwe mamineral uye antioxidants. Vhitamini inowanikwa mupezi inogadzira collagen mumuviri inodzosera zviratidzo zvekukwegura. Iyo inewo mamwe antioxidants akadai flavonoids, katechin, epicatechin, carotenoid, uye alpha-carotene. Zvose izvi, zvinobatsira kudzivirira zviratidzo zvekukwegura. Peas akaisa kaviri kuedza kuchengetedza vechidiki kupenya nguva dzose pachiso chako .
Zano: Aya pizi madiki anobatsirawo mukudzikisa huremu hunorema! Peas ane mafuta mashoma uye ane fibrous kwazvo! Iyo inobvumira vanhu kuti vanzwe vakaguta nekukurumidza uye nekudaro vadzivise kuda kubhaiza zvisina basa! Nokudaro, havasi ivo vane hutano chete asiwo vanochengeta zvishuvo zvisina kunaka kure.
Pineapple Juice
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Kubata chikamu chemashiripiti nekuti chakaremerwa nevhitamini C uye antioxidants. Girazi remvura yakachena yepineapple inobata acne, inorwisa kukuvadza kwezuva uye inofananidzira toni dzeganda - kupa ruvara rwakafanana uye runobwinya. Inowedzerawo chidimbu che huduku pamusoro peganda uye kunonotsa masero kubva pakufa.
Zano: Kana iwe uchida kuwedzera simba reiyi tangy manyuchi, enda mberi uwedzere madonhwe mashoma eremoni uye inowanza mabhenefiti ese.
Chillies
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Chinhu chisingazivikanwe ndechekuti mhiripiri ine vhitamini C yakawanda kupfuura maranjisi. Ivo zvakare beta-carotene uye ndeyekuwedzera kukuru kune ganda rako rekuchengetedza nekuti ivo vanova nechokwadi chekutsvuka matama uye ganda rinopenya. Vitamin C inozivawo kubvisa makwinya, makwapa erima , uye mapundu mavanga! Saka kana iwe uchida zvinonhuwira, une mukana!
Zano: Chengetedza machilli ako munzvimbo ine rima uye nenzvimbo nekuti kana akasangana nemhepo, chiedza kana kupisa pane mukana mukuru anogona kurasikirwa nevhitamini C yaakachengetwa.
FAQs
Q. Michero yecitrus ine huwandu hwakafanana hwevhitamini C semuto wecitrus?
TO. Zvibereko zveCitrus nemiriwo zvine huwandu hwakaenzana hwevhitamini C. Zvisinei, kana ukaruma muchero haungofadzwi nemukati mawo une muto chete asi uchabatsirwawo nekunaka kwemamwe mamineral akati wandei. Iyo inonyanya kufarirwa vhitamini C - maranjisi zvakare sosi yakakura yefibre, inovandudza mafambiro uye inoderedza njodzi yezvirwere zvakawanda senge, cancer.
Q. Munhu anogona kuwana vhitamini C yakakwana kubva mukudya kwenyama here?
TO. Kudya kwechikafu chemhuka chete hakuna vhitamini C yakakwana kuti ive nechokwadi chekufamba zvakanaka kwemuviri. Ndosaka, a kudya kwakakwana - zvinosanganisira michero nemiriwo zvinodiwa. Nekudaro, imwe yevhitamini C inogona kutorwa kubva pachiropa mbishi, hove roe nemazai.
Uyezve verenga: Nyanzvi Taura: Kuzvitarisira NeAyurveda
