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Ikhaya Ezempilo Ukudla okunomsoco Nutrition oi-Amritha K Ngu U-Amritha K. ngoMashi 13, 2020| Kubuyekezwe ngu Karthika Thirugnanam

UVitamin C uyivithamini ebalulekile encibilikiswa ngamanzi edingekayo ekudleni komuntu kwansuku zonke. Akubalulekile nje kuphela ukuqinisa amasosha akho omzimba kepha nokusebenza ngokufanele komzimba wakho [1] . IVithamini iyi-antioxidant enamandla futhi ikhuthaza ukukhula kwamaselula kanye nomsebenzi wohlelo lokujikeleza kwegazi [okubili] .

Kuyasiza nasekulawuleni ubungozi bomdlavuza, ukwehlisa ubungozi besifo senhliziyo, ukunciphisa inqubo yokuguga, ukusiza ukumuncwa kwe-iron ne-calcium, ukusiza ukukhulisa amasosha omzimba, futhi kungasiza ekwehliseni amazinga okuxineka [3] .

Ngokungafani nezinye izakhi zomzimba, umzimba wethu awukwazi ukukhiqiza uvithamini C. Ngakho-ke, okuwukuphela komthombo wawo ukudla esikudlayo [4] . Ngenxa yalokhu, ukuntuleka kukavithamini C yisimo esivame kakhulu esingadala ukulahleka kwezinwele, izinzipho ezinamafutha, imihuzuko, izinsini ezivuvukele, isikhumba esomile, ubuhlungu bomzimba, ukukhathala, izifo zenhliziyo, ukuguquka kwemizwelo, ukutheleleka nokopha ekhaleni [5] .

Ukulwa nalezi zimpawu esezibalulwe ngenhla, faka inani elanele likavithamini C ekudleni kwakho kwansuku zonke. Lo mbhalo uzogxila ekwethuleni ezinye zezithelo ezizuzisa kakhulu nezinempilo, ezinothe ngo-vitamin C.

1. IKakadu Plum

Sibizwa nangokuthi i-billygoat plum, lesi sithelo siwumthombo ophakeme kakhulu kavithamini C. Ama-plums eKakadu anama-vitamin C aphindwe kalikhulu kunawolintshi. Isithelo futhi sicebile nge-potassium ne-vitamin E [6] [7] .

Izithelo ezinomsoco kakhulu ziqale ukuzungeza emhlabeni wezempilo ezikhathini zakamuva, ngenxa yekhono lazo lokukhawulela ukuqala kokuwohloka kobuchopho, ngenxa yokuba khona kwama-antioxidants [8] . Yize izithelo zingavamile ukutholakala eNdiya, zingathengwa online.

U-Vitamin C nge-100 g ngayinye = 5,300 mg.

Okuqhamuka uma udla imishanguzo : Ama-plums eKakadu aphezulu kakhulu kuwo womabili ama-oxalates nakuvithamini C. Ngakho-ke, ukuwadla ngobuningi kungadala izifo zezinso nezokuvuvukala.

2.Guava (Amarood)

Ngokusho kochwepheshe, ugwava ungomunye wemithombo ecebe kakhulu kavithamini C. Ugwava owodwa nje ucebe ngaphezu kuka-200 mg kavithamini C [9] Kwenziwe izifundo ezahlukahlukene ukuqonda umthelela wegwava ezingeni likavithamini C womuntu futhi kukhombisile ukuthi ukusetshenziswa njalo kwesithelo kungasiza ukwehlisa umfutho wegazi kanye nezinga eliphelele le-cholesterol [10] .

U-Vitamin C nge-100 g ngayinye = 228.3 mg.

Okuqhamuka uma udla imishanguzo : Azikho izingqinamba ezingezinhle ezaziwayo ezivela ekudleni ugwava, kepha ukusetshenziswa ngokweqile kungadala igesi nokuqunjelwa.

3. Kiwi

Ochwepheshe bavame ukuncoma lesi sithelo kubantu abanenkinga yokushoda kukavithamini C. Ukufaka lesi sithelo ekudleni kwakho kwansuku zonke kungalungisa lokhu kushoda futhi kukhulise nokuzivikela komzimba kwakho futhi kukusize ulwe nezifo [ishumi nanye] [12] .

U-Vitamin C nge-100 g ngayinye = 92.7 mg.

Okuqhamuka uma udla imishanguzo : I-Kiwi kungenzeka iphephile kubantu abaningi lapho idliwa ngamanani alawulwayo. Kwabanye abantu, kungadala ukungezwani komzimba njengenkinga yokugwinya (i-dysphagia), ukuhlanza, kanye nama-hives.

4. ILychee

Ngaphezu kokunikeza inani elibalulekile levithamini C, ukusebenzisa i-lychee kungasiza ekuthuthukiseni i-collagen synthesis kanye nempilo yemithambo yegazi [13] . Ecebile ngama-potassium namafutha anempilo, i-lychee iqukethe ne-omega-3 ne-omega-6 fatty acids [14] .

U-Vitamin C nge-100 g ngayinye = 71.5 mg.

Okuqhamuka uma udla imishanguzo : AKUFANELE udle i-lychee ku-EMPTY STOMACH noma lapho weqa ukudla ngoba kungaholela ezingeni eliphansi le-glucose egazini futhi kuholele ku-encephalopathy (isimo esingaguqula ukusebenza kobuchopho, kubangele ukuxhuzula, ikhoma futhi kwezinye izimo, ukufa.)

5.Jujube (Ber)

ENdiya, kunezinhlobo ezingaba ngu-90 zamajube ezikhule ngokwehluka ekubunjweni kwawo kweqabunga, usayizi wezithelo, umbala, ukunambitheka, ikhwalithi nesikhathi sonyaka. Omunye wemithombo emihle kakhulu kavithamini C, umjube unezinzuzo ezimangalisayo ngokuvuselela isikhumba, usize ekwehliseni isisindo nasekunciphiseni ukucindezeleka ukukhulisa amasosha omzimba [ishumi nanhlanu] .

U-Vitamin C nge-100 g ngayinye = 69 mg.

Okuqhamuka uma udla imishanguzo : Abesifazane abakhulelwe bayelulekwa ukuthi bakhulume nodokotela ngaphambi kokudla isithelo. Kwabanye abantu, izithelo zinganciphisa amazinga kashukela egazini.

6.iPapaya (iPapeeta)

Ukudla inkomishi eyodwa kapopo kunika u-87 mg kavithamini C, okwenza isithelo sibe ngumthombo omuhle wevithamini [16] . Ama-papayas aluhlaza nawo awumthombo omuhle ka-vitamin C, kanye no-vitamin A, folate, fiber fiber, calcium, potassium ne-omega-3 fatty acids [17] .

U-Vitamin C nge-100 g ngayinye = 62 mg.

Okuqhamuka uma udla imishanguzo : I-Papaya ingadala ukungezwani komzimba nabantu abazwelayo. Abesifazane abakhulelwe kufanele bagweme upopo. Futhi, okuqukethwe kwe-fiber ephezulu kungaholela ezindabeni zokugaya ukudla.

7. I-Strawberry

Njengoba sithathwa njengesithelo esikhulu sokulungisa ukusweleka kukavithamini C, ama-strawberry anovithamini C oningi kanti inkomishi eyodwa yama-strawberry iqukethe amaphesenti ayi-149 okudingekayo kwansuku zonke. Okusho ukuthi, inkomishi eyodwa yamahafu ka-sitrobheli (152 amagremu) inikeza u-89 mg kavithamini C [18] . Ama-strawberry nawo angumthombo omuhle wama-antioxidants kanye nefayibha yokudla futhi [19] .

U-Vitamin C nge-100 g ngayinye = 58.8 mg.

Okuqhamuka uma udla imishanguzo : Ukusetshenziswa ngobuningi kungadala ukopha isikhathi eside futhi kwandise ingozi yokulimala nokopha kwabanye abantu abanezinkinga zokopha.

8.Olintshi (iSantara)

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 [amashumi amabili] [amashumi amabili nanye] .

U-Vitamin C nge-100 g ngayinye = 53.2 mg.

Okuqhamuka uma udla imishanguzo : Ukudla amawolintshi amaningi kakhulu kungaphazamisa ukugayeka kokudla, kubangele amajaqamba esiswini, futhi kungaholela nohudo.

9. Ilamula (iNimbu)

I-lime nolamula yizithelo zombili ezingamawolintshi, ezicebile ku-vitamin C [22] . Ngawo-1700s, ulamula wawusetshenziswa njengendlela yokuvimbela ukuqubuka.

U-Vitamin C nge-100 g ngayinye = 53 mg.

Okuqhamuka uma udla imishanguzo : ILamula liqukethe i-citric acid, engahle igugule koqweqwe lwawo amazinyo. Futhi, i-citric acid ingadala isilungulela kwabanye abantu.

Uphayinaphu (Anaanaas)

Uphayinaphu isithelo esishisayo esigcwele ama-enzyme, ama-antioxidants namavithamini [2. 3] . Uphayinaphu uqukethe inani elihle likavithamini C futhi usiza ukunciphisa ukugaya kanye nezinye izinkinga ezihlobene nesisu [24] . Ukudla uphayinaphu nakho kufakazelwe ukuthi kunenzuzo ekulawuleni imijikelezo yokuya esikhathini ngenxa yokuba khona kwe-enzyme ebizwa nge-bromelain [25] .

U-Vitamin C nge-100 g ngayinye = 47.8 mg.

Okuqhamuka uma udla imishanguzo : Ijusi lophayinaphu abangakavuthwa lingadala ukuhlanza okukhulu. Ukudla okuningi kungadala ukuvuvukala komlomo nezihlathi.

11. Umnyama omnyama

Ecebile ngama-antioxidants, ama-blackcurrants awumthombo omuhle kavithamini C [26] . Ukudla okunama-blackcurrants kungasiza ekunciphiseni ukulimala kwe-oxidative okuhambisana nezifo ezingamahlalakhona [27] .

U-Vitamin C nge-100 g ngayinye = 47.8 mg.

Okuqhamuka uma udla imishanguzo : Ukusetshenziswa ngokweqile kungadala indle ethambile, isifo sohudo, kanye negesi lamathumbu.

12.Ijubheri (Amla)

I-gooseberry yaseNdiya, eyaziwa nangokuthi i-amla, idliwa kakhulu ukugwema ukukhwehlela nokubanda nokukhuthaza ukukhula kwezinwele, kepha akupheleli lapho [28] . Emithini ye-Ayurvedic, i-amla isetshenziselwe ukuvikela izifo ezivamile futhi ijusi le-amla laziwa ukulinganisa ama-doshas amathathu - i-vata, i-kapha ne-pitta [29] .

U-Vitamin C nge-100 g ngayinye = 41.6 mg.

Okuqhamuka uma udla imishanguzo : I-gooseberry yaseNdiya ingandisa ingozi yokuphuma kwegazi noma ukulimaza kwabanye abantu. Kubantu abanesifo sikashukela, i-gooseberry inganciphisa amazinga kashukela egazini.

13. ICantaloupe (Kharabooja)

Ukudla i-cantaloupe kungenye yezindlela ezilula futhi ezinhle zokupholisa umzimba wakho. Umthombo omuhle kakhulu ka-vitamin C, i-cantaloupe igcwele i-niacin, i-potassium ne-vitamin A futhi [30] .

U-Vitamin C nge-100 g ngayinye = 41.6 mg.

Okuqhamuka uma udla imishanguzo : Ukusetshenziswa ngokweqile kungaholela ezinkingeni zokugayeka kokudla futhi uma une-aleji, isithelo singadala ukulunywa ngumlomo.

14. Umango (Aam)

Imango, eyaziwa nangokuthi amakhosi ezithelo, iwumthombo omuhle kavithamini C, kanye nezinye izakhamzimba ezifana nefayibha, uvithamini A, B6 nensimbi [31] . Ukudla umango ngendlela ejwayelekile futhi elawulwayo kungasiza ekuzuzeni impilo yakho yonke ngezindlela eziningana.

U-Vitamin C nge-100 g ngayinye = 36.4 mg.

Okuqhamuka uma udla imishanguzo : Ngenxa yokuqukethwe ushukela, ukusetshenziswa ngokweqile kungadala ukuzuza kwesisindo futhi kwandise amazinga kashukela egazini lakho.

15.I-Mulberry (Shahatoot)

Ama-mulberries ayimithombo ecebile kavithamini C futhi aqukethe nenani elincane le-iron, i-potassium, uvithamini E no-K [32] .

U-Vitamin C nge-100 g ngayinye = 36.4 mg.

Okuqhamuka uma udla imishanguzo : Ukusetshenziswa ngokweqile kungaholela kuhudo oluncane, isiyezi, ukuqunjelwa nokuqunjelwa.

16. I-Custard Apple (Shareepha)

I-apula leCustard licebile ku-vitamin B6, C kanye nezinye izakhi zomzimba, ezikwenza kube ukwengeza okufanelekile ekudleni kwakho. Lesi sithelo singasiza futhi ekuthuthukiseni impilo yenhliziyo yakho futhi sikhuthaze ukuzuza okunempilo kwesisindo [33] .

U-Vitamin C nge-100 g ngayinye = 36.3 mg.

Okuqhamuka uma udla imishanguzo : Ukudla ama-apula amaningi kakhulu e-custard kungaholela ekutholeni isisindo ngokweqile, izinkinga ezihlobene nokugaya ukudla futhi kungadala ukweqisa i-iron ne-potassium.

17. I-Elderberry

Amajikijolo esitshalo se-elderberry agcwele ama-antioxidants namavithamini angasiza ekuthuthukiseni amasosha akho omzimba [3. 4] . Umthombo omuhle kavithamini C, ama-elderberries angafakwa ekudleni kwakho kwansuku zonke.

U-Vitamin C nge-100 g ngayinye = 35 mg.

Okuqhamuka uma udla imishanguzo : Ukudla ama-elderberries amaningi kungadala ukuzwela emzimbeni wakho. Ukweqisa ngokweqile nakho kungaholela ekucanuzelweni yinhliziyo, ukugabha nohudo.

18.I-Starfruit (iKamrakh)

IStarfruit ibizwa ngamagama amaningi anjenge 'kamrakh' ngesiHindi, 'karambal' ngesiMarathi, 'Karanga' eBengali kanye 'carambola' kwezinye izingxenye zomhlaba. Igcwele izakhi zomzimba eziningana, isithelo siyasiza ekunciphiseni isisindo futhi sisiza ukuthuthukisa ukugaya [35] .

U-Vitamin C nge-100 g ngayinye = 34.4 mg.

Okuqhamuka uma udla imishanguzo : Kubantu abanezinkinga zezinso, ukudla isithelo senkanyezi njalo kungaholela ekulimaleni kwezinso kanye nobuthi bezithelo zezinkanyezi kungadala izinkinga zemizwa njengokudideka nokuquleka.

19. Amagilebhisi (Chakotara)

Igcwele uvithamini C, ukudla ubhamubhamu kungasiza ekugcineni amazinga kashukela egazini elingana [36] . I-Grapefruit ingcono uma idliwe ekamelweni lokushisa, ngakho-ke, kungcono ukugwema ukuyibeka efrijini [37] .

U-Vitamin C nge-100 g ngayinye = 31.2 mg.

Okuqhamuka uma udla imishanguzo : Ukuphuza ujusi wamagilebhisi ngenkathi uthatha imishanguzo ethambisa umzimba kungakhuphula imiphumela kanye nemiphumela engemihle yemithi ethile yokuthambisa.

20. Amagilebhisi (Chakotara)

Ilungu elikhulu kunawo wonke emndenini wezithelo ezisawolintshi, ipomelo yisihlobo esiseduze samagilebhisi. Izinzuzo eziphawuleka ezinikezwa yisithelo se-pulpy zisiza ukuthuthukisa amasosha akho omzimba abe yimpilo yokugaya ukudla [38] . Igcwele uvithamini C, isithelo esisawolintshi singazuzisa umzimba wakho ngezindlela eziningana.

U-Vitamin C nge-100 g ngayinye = 31.2 mg.

Okuqhamuka uma udla imishanguzo : Ukusetshenziswa ngokweqile kwe-pomelo kungadala ukuqunjelwa, ukuqunjelwa yisisu kanti kwezinye izimo kungadala amatshe ezinso.

21. Izithelo Zokukhathazeka (Khaas Phal / Krishna Phal)

Isithelo se-Passion isithelo esinamakha esinezakhi eziningi zomzimba futhi siyinto yokudla kwasekuseni ethandwa kakhulu. Lesi sithelo esingajwayelekile singadliwa njengesidlwana, ngesimo se-salsa, noma sifakwe kuma-dessert, amasaladi namajusi. Umthombo omuhle kavithamini C, isithelo sothando sisiza ukukhulisa amasosha omzimba futhi sikhuthaze ukugaya okungcono [39] .

U-Vitamin C nge-100 g ngayinye = 30 mg.

Okuqhamuka uma udla imishanguzo : Abantu abane-allergies ye-latex basengozini enkulu yokungezwani nezithelo zezithelo.

22.I-Prickly Pear (Umkhiwane waseNdiya)

Ezinhlotsheni eziningi zesitshalo se-cactus, okuvame kakhulu yi-Indian Fig Opuntia. Igcwele izinzuzo ezahlukahlukene zezempilo, i-opuntia ingasiza ukwehlisa amazinga aphezulu e-cholesterol, ithuthukise inqubo yokugaya ukudla, futhi yehlise ubungozi besifo sikashukela [40] [41] .

U-Vitamin C nge-100 g ngayinye = 30 mg.

Okuqhamuka uma udla imishanguzo : Kungadala isisu esidabukisayo, isifo sohudo, ukuqumba, nokuphathwa yikhanda lapho kudliwa kakhulu. Kwabanye abantu, kungadala ukungezwani komzimba okuholele ekuvukeleni kwamakhala noma kwesifuba somoya.

23.I-Tangerine (iSantara)

Umthombo omuhle kavithamini C, lesi sithelo esomndeni wamawolintshi [42] . I-Tangerine ilungele impilo yakho ngezindlela eziningi njengokugcina amathambo akho enempilo ukusiza ekumungeni i-iron, isithelo futhi sinothile nge-folate ne-beta-carotene [43] .

U-Vitamin C nge-100 g ngayinye = 26.7 mg.

Okuqhamuka uma udla imishanguzo : Abantu abanesifo se-reflux se-gastroesophageal (GERD, esibizwa nangokuthi isifo se-acid reflux) bangathola isilungulela.

24. Okusajingijolo

Ama-raspberries anama-calories aphansi kepha ane-fiber eningi, amavithamini, amaminerali kanye nama-antioxidants [44] . Isithelo siwumthombo omuhle kavithamini C futhi sinezinzuzo ezithile zobuhle futhi.

U-Vitamin C nge-100 g ngayinye = 26.2 mg.

Okuqhamuka uma udla imishanguzo : Kwabanye abantu, isithelo singadala ukusabela okweqile njengezindlwana, ubunzima bokuphefumula, ukuvuvukala kobuso bakho, izindebe, ulimi, noma umphimbo.

25. ISapota (Chikoo)

Ecebile ku-vitamin C, kanye novithamini A, i-sapota iyisikhuthazi esihle samandla [Isine. Isihlanu] . Ukuyisebenzisa kungasiza ukuphatha amazinga wegazi futhi isithelo esifanele omama abalindele.

U-Vitamin C nge-100 g ngayinye = 23 mg.

Okuqhamuka uma udla imishanguzo : Ukweqisa ngokweqile kungaholela ekutholeni isisindo, ukugaya isisu kanye nobuhlungu besisu.

26. UDurian

Izithelo ze-Durian zigcwele izinzuzo eziningi zezempilo. Inenqwaba yezakhamzimba ezonikeza umzimba wakho inani elanele lamavithamini namaminerali [46] . Ngaphandle kokuqukethwe kukavithamini C, isithelo singasiza ekugcineni amazinga wegazi lakho [47] .

U-Vitamin C nge-100 g ngayinye = 19.7 mg.

Okuqhamuka uma udla imishanguzo : Isithelo singadala ukungaphatheki kahle esiswini, igesi, isifo sohudo, ukuhlanza, noma ukungezwani komzimba nabanye abantu. Imbewu, uma ingenisiwe, ingadala ukuphefumula okuncane.

27. UPlantain (Kela)

Umthombo omuhle we-fiber, amavithamini, amaminerali kanye nesitashi esimelana nakho, ama-plantain nawo awumthombo omuhle ka-vitamin C [48] . Ubhanana oluhlaza awunambitheki kangako, unambitheka obabayo futhi uphakeme kakhulu ngesitashi uma kuqhathaniswa nobhanana ovuthiwe [49] .

U-Vitamin C nge-100 g ngayinye = 18.4 mg.

Okuqhamuka uma udla imishanguzo : Ukudla ubhanana okweqile kungadala ukuqunjelwa, igesi kanye nokuqunjelwa. Futhi uma uxabana ne-latex, udinga ukugwema ukudla ubhanana oluhlaza.

28. I-Honeydew Melon (Meetha tarabooj)

Igcwele kakhulu amaminerali, izakhamzimba kanye namavithamini, uju lwezinyosi lwaziwa kakhulu ngenyama yalo eluhlaza okotshani obushelelezi ophuzi [amashumi amahlanu] . Imvamisa ifakwa kumasaladi, isithelo esinamanzi abushelelezi sinamandla wezinzuzo zezempilo [51] .

U-Vitamin C nge-100 g ngayinye = 18 mg.

Okuqhamuka uma udla imishanguzo : Ukusetshenziswa ngokweqile kungaholela kuhudo nasekugayeni.

29. Utamatisi (Tamaatar)

Kubhekwa njengesithelo nemifino, izinzuzo zezempilo zamatamatisi zaziwa kabanzi. Amanzi amaningi futhi agcwele izakhi zomzimba eziningana, utamatisi ungumthombo omuhle kavithamini C nawo [52] .

U-Vitamin C nge-100 g ngayinye = 15 mg.

Okuqhamuka uma udla imishanguzo : Uma udliwa kakhulu, utamatisi ungadala isifo sohudo, izinkinga zezinso nobuhlungu bomzimba.

30. ICranberry

Kuthathwa njengokudla okuphezulu ngenxa yenani lazo eliphezulu lokudla okunomsoco kanye nokuqukethwe kwe-antioxidant, izinzuzo zezempilo zama-cranberries zisukela ekwehliseni ubungozi bokutheleleka ngomgudu wokulwa nokulwa nezifo ezahlukahlukene [53] .

U-Vitamin C nge-100 g ngayinye = 13.3 mg.

Okuqhamuka uma udla imishanguzo : Ukusetshenziswa ngokweqile kungaholela kuhudo, isisu noma isisu kanye namatshe ezinso.

31. Ipomegranati (Anaar)

Amapomegranati abhekwa njengesinye sezithelo ezinempilo kakhulu. Ukusuka ekuvimbeleni noma ekwelapheni izifo ezahlukahlukene ukwehlisa ukuvuvukala, amapomegranati anezinzuzo ezahlukahlukene zezempilo [54] [55] . Umthombo omuhle futhi onempilo kavithamini C, izithelo zingasiza nasekuthuthukiseni ukusebenza kwezemidlalo [56] .

U-Vitamin C nge-100 g ngayinye = 10.2 mg.

Okuqhamuka uma udla imishanguzo Izimpawu zokuzwela zihlanganisa ukulunywa, ukuvuvukala, ikhala eligijimayo, nokuphefumula kanzima.

32. Ukwatapheya

Ukwatapheya waziwa nangokuthi ibhotela yezithelo noma ipear alligator. Kubhekwa njengohlobo oluthile lwesithelo olunamafutha aphilile amaningi [57] . Isithelo futhi sinikela ngamavithamini namaminerali acishe abe ngama-20 kukho konke ukukhonza kufaka phakathi i-potassium, i-lutein, ne-folate [58] . Umthombo olinganiselayo, kepha onempilo kavithamini C, isithelo kufanele sidliwe ngokulinganisela.

U-Vitamin C nge-100 g ngayinye = 10 mg.

Okuqhamuka uma udla imishanguzo : Ukweqisa ngokweqile kungaholela ekutholeni isisindo, yingakho sikudle ngamanani alinganiselayo.

33. I-Cherry

Umthombo omuhle kavithamini C, ama-cherries nawo agcwele i-potassium, i-fiber, nezinye izakhamzimba umzimba wakho odinga ukusebenza kahle [59] .

U-Vitamin C nge-100 g ngayinye = 10 mg.

Okuqhamuka uma udla imishanguzo : Ukudla inani elikhulu lejusi le-cherry kungaholela ekugayeni nasekuguleni.

34. Ibhilikosi (Khubaanee)

Izithelo ezincane zigcwele uhlu oluhlaba umxhwele lwamaminerali namavithamini afana novithamini A, uvithamini C, uvithamini K, uvithamini E, i-potassium, ithusi, i-manganese, i-magnesium, i-phosphorus ne-niacin [60] . umthombo omuhle kavithamini C, amabhilikosi angomiswa futhi adliwe noma nawo angadliwa eluhlaza.

U-Vitamin C nge-100 g ngayinye = 10 mg.

Okuqhamuka uma udla imishanguzo : Abesifazane abakhulelwe nabancelisayo kufanele bakugweme ukudla amabhilikosi, kanti kwabanye abantu, amabhilikosi angadala ukungezwani komzimba esiswini.

35. Amajikijolo

Ama-blueberries angasiza ukuhlinzeka ngesilinganiso esihle sevithamini C ekudleni kwakho kwansuku zonke. Igcwele i-fiber, i-potassium, i-folate, i-vitamin B6, nama-phytonutrients, amajikijolo asiza ukunciphisa inani eliphelele le-cholesterol egazini futhi anciphise nengozi yesifo senhliziyo [61] [62] .

U-Vitamin C nge-100 g ngayinye = 9.7 mg.

Okuqhamuka uma udla imishanguzo : Ukusetshenziswa ngokweqile kungadala ukucindezeleka kwamathumbu, i-hypoglycaemia kanye nengozi eyengeziwe yokopha uma uthatha imishanguzo ethile kadokotela.

36. Ikhabe (iTarabooj)

Amakhabe aqukethe amaphesenti angama-92 wamanzi. Ukulunywa ngamakhabe ngakunye okunamanzi kunenani elihle likavithamini A, uvithamini C, ama-antioxidants kanye nama-amino acid [63] . Kuthiwa i-riper ikhabe, amazinga aphezulu e-lycopene ne-beta-carotene [64] .

U-Vitamin C nge-100 g ngayinye = 8.1 mg.

Okuqhamuka uma udla imishanguzo : Ukusetshenziswa ngokweqile kwekhabe kungadala isifo sohudo noma ezinye izinkinga zesisu. Futhi ukusebenzisa ngaphezu kwe-30 mg ye-lycopene kungadala ukugaya, ukuqunjelwa, kanye nesicanucanu.

Futhi, abantu abane-hyperkalemia (amazinga aphezulu e-potassium) akufanele badle inkomishi yekhabe engaphezu kwengu-1 ngosuku [65] .

37. UTamarind (Imli)

ITamarind igcwele amavithamini ahlanganisiwe, ikakhulukazi amavithamini B no-C, ama-antioxidants, i-carotene namaminerali afana ne-magnesium ne-potassium. Ngakho-ke, lesi sithelo se-mushy sithathwa njengesinqolobane sezakhamzimba [66] [67] .

U-Vitamin C nge-100 g ngayinye = 4.79 mg.

Okuqhamuka uma udla imishanguzo : I-Tamarind ingehlisa amazinga kashukela egazini kubantu abanesifo sikashukela. Ukusetshenziswa ngokweqile kungadala nezinkinga zesisu.

38. I-apula (Seb)

Kungabonakala njengokumangazayo kepha, ama-apula aqukethe inani elifanele likavithamini C [68] . Ama-apula anefayibha eningi futhi anamandla amancane okwenza kube nezithelo ezinciphisa isisindo [69] . Ukudla ama-apula nsuku zonke (ngenani elilawulwayo) kungasiza ekuthuthukiseni impilo yakho yonke [70] .

U-Vitamin C nge-100 g ngayinye = 4.6 mg.

Okuqhamuka uma udla imishanguzo : Ukudla ama-apula ngokweqile kungaholela ekutholeni isisindo futhi kungalimaza koqweqwe lwawo lwamazinyo.

39. Amagilebhisi Amnyama (Angoor)

Amagilebhisi amnyama aziwa ngombala wawo velvety nokunambitheka okumnandi futhi agcwele izakhamzimba nama-antioxidants [71] . Amagilebhisi amnyama acebile ku-vitamin C, K no-A kanye nama-flavonoid namaminerali, futhi angasiza ekuthuthukiseni ukuzivikela komzimba [72] [73] .

U-Vitamin C nge-100 g ngayinye = 4 mg.

Okuqhamuka uma udla imishanguzo : Abanye abantu bangaba nezimpawu zokungezwani komzimba nesisu, ukuqaqanjelwa isisu, isicanucanu, ukuhlanza, ukukhwehlela, umlomo owomile, umphimbo obuhlungu, ukutheleleka, ikhanda, nezinkinga zemisipha.

40. Isithelo sesinkwa

Igcwele izinzuzo eziningana zezempilo, isithelo sesinkwa singumthombo olinganiselayo kavithamini C [74] . Ukudla izithelo ngobuningi obulawulwayo kungasiza ukukhuthaza ukwehla kwesisindo, ukulawula umfutho wegazi nokunye.

U-Vitamin C nge-100 g ngayinye = 1.07 g.

imibuzo ejwayelekile ukubuzwa

U. Yisiphi isithelo esiphakeme kakhulu ku-vitamin C?

TO. IKakadu Plum.

U. Yikuphi ukudla okuphezulu kakhulu ku-vitamin C?

TO. Ukudla okunothe ku-vitamin C kufaka phakathi i-broccoli, i-cantaloupe, ukholifulawa, i-kale, i-kiwi, ijusi le-orange, upopo, obomvu, upelepele oluhlaza noma ophuzi, ubhatata, ama-strawberry notamatisi.

U. Yisiphi isithelo esino-vitamin C omningi kunowolintshi?

TO. Ezinye zezithelo ezinokuqukethwe kukavithamini c okuphezulu kunamawolintshi yi-kiwi, guava, lychee, papaya njll.

U. Ngingayinyusa kanjani i-vitamin C yami?

TO. Yidla izithelo zakho nemifino iluhlaza lapho kunokwenzeka, yidla izithelo ezinamavithamini C futhi udle imifino ebilisiwe.

U. Ingabe izaqathe ziphakeme ku-vitamin C?

TO. Isanqante iwumthombo olinganiselayo kavithamini C futhi ineqhaza ekukhiqizeni i-collagen.

U. Yikuphi uvithamini okulungele isikhumba?

TO. UVitamin C, E, D noK.

U. Kwenzekani uma uvithamini C ephansi?

TO. Ungaba nescurvy futhi uthuthukise izimpawu ezifana nobuthakathaka, i-anemia, isifo sezinsini, nezinkinga zesikhumba.

U. Iziphi iziphuzo ezinovithamini C omkhulu?

TO. Amawolintshi namajusi awolintshi ngeminye yemithombo engcono kakhulu.

U. Ingabe amaphilisi kavithamini C ayasebenza?

TO. Uma kwenzeka umkhuhlane namakhaza, ukwengeza nge-vitamin C ngeke kunciphise ubungozi bokungenwa umkhuhlane, kepha kungasheshisa ukutakula kwakho futhi kunciphise ubunzima bezimpawu zakho. Futhi, ngenkathi uthatha izithasiselo kungadingeka ukuthi ufinyelele ku-vitamin C ephezulu edingekayo ukuthuthukisa imikhuhlane, qiniseka ukuthi unciphisa ukusetshenziswa kwemvelo futhi uthathe izithasiselo ngokweseluleko sezokwelapha.

U. Uwadinga mangaki amawolintshi ku-vitamin C?

TO. Iwolintshi elilodwa nje line-100 mg kavithamini C, okungamaphesenti ayi-130 alokho kudla okunconywayo nsuku zonke.

U. Ingabe amazambane anovithamini C omningi kunamawolintshi?

TO. Akunjalo.

U. Ngingakanani i-vitamin C engiyidinga nsuku zonke?

TO. Kubantu abadala, inani eliphakanyisiwe lansuku zonke likavithamini C ngama-milligram angama-65 kuya kwangu-90 ngosuku, kanti umkhawulo ongaphezulu ungama-2,000 mg ngosuku. Yize i-vitamin C eningi yokudla ingenzeka ibe yingozi, amanani amancane we-vitamin C supplements angadala isicanucanu nohudo.

U. Ingabe ulamula unovithamini C omningi kunamawolintshi?

TO. Yebo.

U. Uvithamini C usisiza kanjani isikhumba sakho?

TO. Ngokuya ngesikhumba sakho, uvithamini C, ukuba yi-antioxidant enamandla kungasiza ekunciphiseni ama-radicals wamahhala.

Karthika ThirugnanamI-Clinical Nutritionist kanye neDietitianI-MS, RDN (USA) Yazi kabanzi