UKUDLA OKUNGCONO KAKHULU OKU-12 KU-VITAMIN C - PAMPEREDPEOPLENY.COM

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Ikhaya Ezempilo Ukudla okunomsoco Nutrition oi-Amritha K Ngu U-Amritha K. ngoSepthemba 19, 2019| Kubuyekezwe ngu Karthika Thirugnanam

UVitamin C uvithamini obalulekile odingeka ekudleni komuntu kwansuku zonke. Kubalulekile ngoba lapho-ke uvithamini akudingeki nje kuphela ukuqinisa amasosha akho omzimba kepha futhi kuyadingeka ekusebenzeni kahle komzimba wakho. IVithamini iyi-antioxidant enamandla futhi ikhuthaza ukukhula kwamaselula kanye nomsebenzi wohlelo lokujikeleza kwegazi ^[1] .

Kuyasiza futhi ekuvikeleni umdlavuza, ukwehlisa ubungozi besifo senhliziyo, kunciphise inqubo yokuguga futhi kusize ukumunwa kwe-iron ne-calcium futhi kusize ukukhulisa amasosha akho omzimba futhi kunciphise amazinga akho okuxineka ^[okubili] .

Ngokungafani nezinye izakhi zomzimba, umzimba wethu awukwazi ukukhiqiza uvithamini C. Ngakho-ke, okuwukuphela komthombo wawo ukudla esikudlayo. Ngenxa yalokhu, ukuntuleka kukavithamini C yisimo esivame ukubukwa kakhulu esingadala ukulahleka kwezinwele nezinzipho ezinamafinyila, imihuzuko, izinsini ezivuvukele, isikhumba esomile, ubuhlungu bomzimba, ukukhathala, izifo zenhliziyo, ukushintsha kwemizwelo, ukutheleleka nokopha ekhaleni ^[3] .

Ukuze ulwe nalezi zimpawu esezibalulwe ngenhla, faka uvithamini C omningi (olawulwayo) ekudleni kwakho kwansuku zonke.

Funda ukuze wazi imithombo engcono kakhulu ye-vitamin C.

Ukudla okunothile ku-Vitamin C

1. Guava

Ngokuya ngochwepheshe, ugwava ungomunye wemithombo ecebe kakhulu kavithamini C. Ugwava owodwa nje ucebe ngaphezu kuka-200 mg kavithamini C. Ucwaningo oluningi luye lwenziwa ekuqondeni umthelela kagwava ezingeni likavithamini C womuntu futhi kwaqinisekiswa ukuthi ukusetshenziswa njalo kwesithelo kungasiza ukwehlisa umfutho wegazi kanye namazinga e-cholesterol esewonke ^[4] .

2. Upelepele wensimbi

Imithombo efanelekile kavithamini C, upelepele wensimbi unganela izidingo zakho zansuku zonke zikavithamini C. Upelepele webheli ophuzi, onephunga elimnandi uqukethe u-341 mg kavithamini C.Ukusebenzisa lawa kungasiza ukukhuphula amazinga omzimba wakho wokuzivikela ^[5] . Ngokuhambisana nalokho, upelepele obomvu obomvu nawo ungumthombo omuhle kavithamini C futhi unomthelela oqondile emazingeni akho okuzivikela ^[6] .

3. Iparsley

Iqukethe inani elinomusa levithamini C, leli khambi lihle kakhulu empilweni yakho. Equkethe u-10 mg kavithamini C kuzipuni ezimbili zeparsley, umuthi usiza ukukhuphula amazinga akho wensimbi futhi kukhuphule namazinga okuzivikela ^[7] .

4. Kiwi

Ochwepheshe bavame ukusincoma lesi sithelo kubantu abanenkinga yokushoda kukavithamini C. Ukufaka lesi sithelo ekudleni kwakho kwansuku zonke akunakusiza nje ukulungisa lokhu kushoda, kepha futhi kungakhuphula ukuzivikela komzimba kwakho futhi kukusize ulwe nezifo ^[8] . Ingcezu eyodwa yesithelo se-kiwi iqukethe i-273 mg yenani eliphakanyisiwe lansuku zonke likavithamini C

Imiphumela emibi Yokweqisa Kwevithamini C

5. Broccoli

Le mifino eluhlaza ivame ukubhekwa njengokudla kwezinkanyezi zonke, njengoba igcwele izakhi zomzimba ezibalulekile, amaminerali kanye namavithamini, ikakhulukazi uvithamini C. Ama-gram ayi-100 kuphela e-broccoli aziwa ukuthi aqukethe u-89.2 mg we-vitamin C. i-broccoli nsuku zonke ukuqeda lokhu kushoda ^[9] .

6. ILychee

Ukusebenzisa i-lychee kungasiza ekuthuthukiseni i-collagen synthesis kanye nempilo yomthambo wegazi. Amagremu ayi-100 e-lychee aqukethe u-71.5 mg kavithamini C futhi nawo acebile nge-potassium namafutha anempilo ^[10] .

7. UPapaya

Ukudla inkomishi eyodwa kapopo kunika u-87 mg kavithamini C, okwenza isithelo sibe ngumthombo omuhle wevithamini. Ama-papayas aluhlaza nawo awumthombo omuhle ka-vitamin C, kanye no-vitamin A, folate, fiber fiber, calcium, potassium ne-omega-3 fatty acids ^[7] .

8. I-Strawberry

Njengoba sithathwa njengesithelo esihle kakhulu sokulungisa ukuntuleka kukavithamini C, ama-strawberry anovithamini C ophakeme kanti inkomishi eyodwa yama-strawberry iqukethe amaphesenti angu-149 kavithamini C. Okungukuthi, inkomishi eyodwa yamahafu ka-sitrobheli (152 amagremu) inikeza ama-89 mg kavithamini C Ama-Strawberries nawo angumthombo omuhle wamaprotheni kanye nefayibha yokudla futhi ^{[ishumi nanye]} .

9. Uwolintshi

Umthombo wokugcina kavithamini C, okudla amawolintshi kungenye yezindlela ezilula zokuthola inani elidingekayo levithamini emzimbeni wakho. Ukudla i-orange eyodwa enosayizi ophakathi nendawo nsuku zonke kungahlinzeka ngokudla okudingekayo kukavithamini C okudingekayo ^[12] . Iwolintshi elilodwa eliphakathi nendawo linikeza ngama-70 mg kavithamini C

10. Upelepele

Okuqukethe okungenani u-65 mg uvithamini C kupelepele owodwa owodwa, lokhu kungasiza ekuvimbeleni ukuqala kokushoda kukavithamini C. Njengephuzu lokuhlanganisa, ukudla upelepele odliwayo kungasiza ekunciphiseni ukuvuvukala nobuhlungu ^[13] .

11. Ulamula

I-lime kanye namalamula yizo zombili izithelo ezisawolintshi, ezicebile ku-vitamin C. 100 amagremu kalamula aqukethe ama-53 mg kavithamini C kuthi amagremu ayi-100 kalimu aqukethe u-29.1 mg kavithamini C. Ngawo-1700s, ulamula wadliwa njengendlela yokuvikela ukuqubuka kwesikhumba ^[14] .

12. Ukholifulawa

Le mifino ye-cruciferous icebile ku-vitamin C futhi ukusetshenziswa njalo kusiza ukuvimbela ukuqala kokushoda kukavithamini C ^{[ishumi nanhlanu]} . 1 inkomishi yekholifulawa eluhlaza ingu-20 mg kavithamini C

Okunye ukudla okunothe ku-vitamin C yisipinashi, isanqante, utamatisi, iminti, ukholifulawa njll.

Ukupheka Okunempilo Uvithamini C

1. Isixazululo se-Super 7

Izithako ^[16]

1 inkomishi isanqante cubes, engafakwanga
1 inkomishi utamatisi cubes
1 inkomishi yabeetroot cubes
& inkomishi ye-frac14 ecoshwe ngesipinashi
2 tbsp iparsley eqoshiwe
2 tbsp isilimo esidliwayo esinamagatsha anamanzi aqoshiwe
2 tbsp coriander oqoshiwe
i-ice echotshoziwe yokukhonza

Izikhombisi-ndlela

Faka zonke izithako ku-blender bese uhlanganisa imizuzu emibili.
Hlunga ijusi.
Faka iqhwa elichobozekile futhi ulijabulele!

2. Ihlumela isaladi lesidlo sasemini

Izithako

& frac12 inkomishi ezinemibala cubes capsicum
& frac14 indebe eqoshiwe i-zucchini ephuzi
& frac12 inkomishi amakhowe amakhowe
& frac12 inkomishi ithanga elibomvu
1 tsp amafutha omnqumo
usawoti kanye nopelepele omnyama omusha
& inkomishi ye-frac12 yahluma futhi yabilisa igramu yonke eluhlaza
& inkomishi ye-frac12 emanziswe futhi iphekwe ilitshi lonke elibomvu
& frac12 indebe ulethisi, idwengulwe yaba izicucu
& frac12 indebe isipinashi somntwana, sidwengulwe saba yizicucu

Okokugqoka

1 tsp amafutha omnqumo
1 tsp ijusi kalamula
& uju we-frac14 tsp
& frac14 tsp unamathisela isinaphi
usawoti ukunambitha

Izikhombisi-ndlela

Fudumeza uwoyela bese ufaka i-capsicum, i-zucchini, amakhowe namathanga abomvu, usawoti kanye nopelepele bese ushutha emlilweni ophakathi nendawo imizuzu emibili kuya kwemi-3.
Ake kuphole.
Okokugqoka, hlanganisa zonke izithako kahle bese ufaka kwisaladi.

Buka Izinkomba ze-Article

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[okubili]USuleiman, M. S., Olajide, J. E., Omale, J. A., Abbah, O. C., no-Ejembi, D. O. (2018). Ukwakheka okuseduze, amaminerali nokunye okuqukethwe kwamavithamini we-tigernut (Cyperus esculentus) .Uphenyo Lwezokwelapha, 8 (4), 161-165.
[3]UBerendsen, A. A., van Lieshout, L. E., van den Heuvel, E. G., Matthys, C., Péter, S., & de Groot, L. C. (2016). Ukudla okujwayelekile, okulandelwa izithasiselo zokudla kanye nokudla okuqinisiwe, kuyimithombo esemqoka kavithamini D, uvithamini B6, kanye nokudla kwe-selenium kwabahlanganyeli baseDashi ocwaningweni lwe-NU-AGE.I-Nutrition Research, 36 (10), 1171-1181.
[4]USuhag, Y., noNanda, V. (2015). Ukusebenziseka kwenqubo yamapharamitha wokuthuthukisa i-honey-powder eyomileyo enomsoco ngokuqukethwe kukavithamini C kanye nezakhiwo ze-antioxidant.International Journal of Food Science & Technology, 50 (8), 1771-1777.
[5]UKent, K., Charlton, K., Roodenrys, S., Batterham, M., Potter, J., Traynor, V., ... noRichards, R. (2017). Ukusetshenziswa kwejusi le-cherry elicebile le-anthocyanin amasonto ayi-12 kuthuthukisa inkumbulo nokuqonda kubantu abadala asebekhulile abane-dementia emnene ukuya kokulingene.Iphephabhuku laseYurophu lezokudla, 56 (1), 333-341.
[6]IBlock, G. (1991). Uvithamini C nokuvikela umdlavuza: ubufakazi besifo se-epidemiologic.Iphephabhuku laseMelika lokondleka komtholampilo, 53 (1), 270S-282S.
[7]URamirez-Tortosa, C., Andersen, Ø. M., Gardner, P.T, Morrice, P. C., Wood, S. G., Duthie, S. J., ... & Duthie, G. G. (2001). Ukukhishwa okunothe kwe-Anthocyanin kunciphisa ama-indices we-lipid peroxidation kanye nokulimala kwe-DNA kumagundane aqothulwe ngu-vitamin E. I-Free Radical Biology and Medicine, 31 (9), 1033-1037.
[8]UHemila, H., Kaprio, J., Pietinen, P., Albanes, D., & Helnonen, O. P. (1999). I-Vitamin C namanye ama-compounds ku-vitamin C ukudla okunothile maqondana nobungozi besifo sofuba kubantu ababhemayo besilisa.I-American magazine of epidemiology, 150 (6), 632-641.
[9]UPadayatty, S. J., Sun, H., Wang, Y., Riordan, H. D., Hewitt, S. M., Katz, A., ... & uLevine, M. (2004). I-Vitamin C pharmacokinetics: imiphumela yokusetshenziswa komlomo nokufakwa emthanjeni.Izinhlamvu zemithi yangaphakathi, i-140 (7), 533-537.
[10]UBondonno, N. P., Lewis, J. R., Blekkenhorst, L. C., Bondonno, C. P., Shin, J. H., Croft, K. D., ... & Flood, V. M. (2019). Inhlangano yama-flavonoids nokudla okunothe kwe-flavonoid nakho konke okufa imbangela: I-Blue Mountains Eye Study.
[ishumi nanye]Liu, C., Zhong, C., Chen, R., Zhou, X., Wu, J., Han, J., ... & Hu, X. (2019). Ukudla okuphezulu kwe-vitamin C kuhlotshaniswa nengozi ephansi yesifo sikashukela sokukhulelwa: Isifundo seqembu lesikhathi eside.
[12]Ikhadi, D. J. (2019). Izindlela zokuhlola uvithamini C.Ukuhlolwa Kwelaboratory Kwesimo Samavithamini (amakhasi 301-316). I-Academic Press.
[13]UDeyhim, F., Strong, K., Deyhim, N., Vandyousefi, S., Stamatikos, A., noFaraji, B. (2019). UVitamin C ubuyisela emuva ukulahleka kwethambo kuhlobo lwe-osteopenic rat of osteoporosis.International Journal for Vitamin and Nutrition Research.
[14]U-Ashor, A. W., Shannon, O. M., Werner, A. D., Scialo, F., Gilliard, C. N., Cassel, K. S., ... & Siervo, M. (2019). Imiphumela ye-nitrate engaphili kanye ne-vitamin C yokugcwalisa umfutho wegazi nokusebenza kwemithambo yegazi kubantu abadala nabancane abaphilile: Isivivinyo se-crossover esimpumputhe esingahleliwe.
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[16]I-Tarladalal. (2019, uMeyi 28). Izindlela zokupheka ezingama-98 Vitamin C ezicebile [Okuthunyelwe kweBlog]. Ibuyiswe kusuka, https://www.tarladalal.com/recipes-for-Vitamin-C-Rich-Indian-Recipes-804