Uma ufuna ukukhanya okungenasici, uvithamini C ungumsindisi ophelele! Ungakwazi ukuzitika ngedili lamawolintshi noma ujabulele ukudla okugcwele imifino. Ngakho-ke, khama iwolintshi ukuze uthole lokho kubukeka okuguquguqukayo noma ulume ku-broccoli ukuze uqede imigqa emihle yokuluma ngakunye kuzokusondeza esikhumbeni esibushelelezi. Ukwenza uhambo lwakho lwesikhumba lube olufanele, sibhale ukudla neziphuzo eziyi-10 ezizokunikeza ukuvikeleka nokuvuselela okudingayo. Ngakho-ke, lungiselela ukudla ngendlela yakho ukuze ube nebala elithambile, elithambile futhi elifanele ukunconywa.
eyodwa. Amawolintshi
ezimbili. Utamatisi Juice
3. I-broccoli
Ezine. I-Kiwifruit
5. Ijusi ye-Strawberry
6. Amazambane
7. Kale Juice
8. I-Snow Peas
9. Ijusi likaphayinaphu
10. Ama-Chillies
ishumi nanye. Imibuzo Evame Ukubuzwa
Amawolintshi
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Lesi sithelo esimnandi saziwa kakhulu ngokuthi siyakwazi ukugcina isikhumba sibukeka sisincane! I-vitamin C ekhona kuyo ikhuthaza ukukhiqizwa kwe-collagen, okwandisa ukunwebeka kwesikhumba. Lokhu therein kulwa nezimpawu zokuguga. Ngaphezu kwalokho, i-citric acid ekhona kulesi sithelo esinamanzi iyaqeda uwoyela ngokweqile nokuqubuka kwezimpi. Ukudla njalo lesi sithelo esimnandi nesimuncu kukuvumela ukuthi uzuze ubuso obungenasici. Uma ufuna ukubukeka umncane njalo ngonyaka, uyasazi isithelo ongaphendula kuso!
Ithiphu: Iqiniso elingaziwa ukuthi ikhasi le-Orange linokuqukethwe okuphezulu kukavithamini C kunewolintshi ngokwalo, ngakho-ke ungafaka ikhasi lakho. ukunakekelwa kwesikhumba okwebala elikhanyayo. Ukukhazimula okujabulisayo!
Utamatisi Juice
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Nakuba iningi lethu lijabulela utamatisi juice kanye nesinkwa sebhotela, kuyiqiniso elaziwa kancane ukuthi ukuba nale jusi egcwele uvithamini C kunikeza isivikelo ekukhanyeni kwe-UV. I-lycopene esithelweni isebenza njengesivikelo selanga semvelo! Lesi sithelo esimnandi siphinde sibe ne-anti-inflammatory evimbela ukubomvu nokukhukhumeza.
Ithiphu: Ijusi katamatisi mhlawumbe intandokazi yesikhumba sakho nayo inganciphisa ingozi yezifo ezithile ezingamahlalakhona. Ngakho ungangabazi ukufaka ingilazi yejusi katamatisi ukudla kwakho kwansuku zonke ngoba igcwele ubuhle!
I-broccoli
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I-Broccoli iyisizinda somsoco esinjengovithamini C. Ama-antioxidants akhona kule veggie eluhlaza anciphisa inqubo ukuguga kwesikhumba futhi uhlehlisele kuphela inqubo. Ukudla kwansuku zonke kwe-broccoli kukhuthaza ukukhiqizwa kwe-glucoraphanin, umzimba wethu oyiguqula ibe i-sulforaphane. Leli khemikhali lisiza ukukhanda isikhumba kuholela esikhumbeni esinempilo . Ngakho-ke, isikhumba esihle nokukhanya okubabazekayo kukude ne-broccoli.
Ithiphu: Ipuleti eligcwele i-broccoli liwuhlelo oluhle lokuvikela ilanga ekukhishweni kwamahlumela e-broccoli lungavikela umuntu ekulimaleni kwesikhumba nomdlavuza obangelwa imisebe ye-UV. Manje usungazivikela ekushiseni isikhumba ngokudla i-broccoli eshwabene.
I-Kiwifruit
Isithombe: Shutterstock
Ama-Kiwi ane-vitamin C ephezulu egxilile engathuthukisa ubuhle bakho. Lezi zithelo ezithokozisayo ngeke zihehe kuphela ama-tastebuds akho kodwa futhi zizokhipha ubuthi emzimbeni wakho. Uvithamini C otholakala kumakiwi wenza i-laxative ephelele, engahlanza uhlelo lokugaya futhi isindise isikhumba emathumbani naseziqhumeni.
Ithiphu: Ngenkathi i-tangy insides ye i-kiwi isebenza kahle esikhumbeni , izinto zangaphandle ezingacacile nazo zinezinzuzo ezimangalisayo! Isikhumba esine-fibrous se-kiwi sinamazinga aphezulu e-Vitamin E futhi uma sihlanganiswa nenyama, akuyona into kodwa engcono kakhulu esikhumbeni.
Ijusi ye-Strawberry
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Bheka isikhumba esinempilo? Ngethemba ukuthi unengilazi yejusi yama-strawberry eceleni kwakho. Leli berry elithandwayo liwumthombo ocebile wevithamini C, i-magnesium ne-potassium. Lawa amaminerali kanye nezakhamzimba ejulile hlanza isikhumba , ithobe futhi ikhiphe ithoni futhi ivikele ibala lomuntu emisebeni eyingozi yelanga.
Ithiphu: Lesi sidlo esisawolintshi siqukethe ne-alpha-hydroxy acid, okuwukuqukethwe okubalulekile ekuqedeni amaseli esikhumba afile. Ngakho-ke, uma ukhuluma ngaleso sikhumba esisha, vula isitrobheli.
Amazambane
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Lolu hlobo lwe-carbs luthandwa yibo bonke, kungakhathaliseki ukuthi luyabhakwa, luthosiwe noma luthosiwe - akekho ophikisana nokuzitika ngamazambane. Nokho, le mifino ayikona nje ukunambitheka kwayo okukhilimu kodwa futhi inokuqukethwe okuphezulu kwevithamini C esebenza njenge-antioxidant. Ngakho-ke, uma ukhathazekile ngesikhumba esishwabene, le mifino izokulethela konke lokho kuqina kwesikhumba nokuqina okudingayo.
Ithiphu: I-Vitamin C kumazambane nazo ziyi-booster enkulu yokuzivikela komzimba. Ukudla izambane elilodwa ngosuku kungakusindisa emkhuhlaneni. Ngakho-ke, uma ukhathazekile ngokuthimula nokukhwehlela, izambane likumbozile.
Kale Ijusi
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Le mifino ye-cruciferous igcwele uvithamini C futhi ingathuthukisa kakhulu impilo yesikhumba. Ukusuka ekunciphiseni imigqa emihle, ekugcineni zonke izifo zesikhumba, ijusi ye-kale iyinketho efanelekile kavithamini C. Ihlanganisa ne-calcium, i-beta-carotene ne-lutein esiza ukukhuthaza ukulungiswa nokugcinwa kwesikhumba. Ngakho-ke, uma ufuna ukukhanya ngokuhamba kweminyaka, ingilazi yejusi yeKale njalo ekuseni inomhlane wakho.
Ithiphu: I-Kale iyi-detoxifier enhle kakhulu futhi ingahlanza umzimba wakho ngaphakathi, ngakho-ke ihumusha ku-a isikhumba esikhanyayo esinempilo ngaphandle. Le juice ingakugcina uzizwe ufanelekile, unempilo futhi ushesha.
I-Snow Peas
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Nakuba sivame ukungakunaki ukubaluleka kukaphizi, ukuthungwa kwawo okubushelelezi kugcwele uvithamini C namanye amaminerali nama-antioxidants. Ivithamini etholakala kuphizi ikhiqiza i-collagen emzimbeni ehlehlisa izimpawu zokuguga. Futhi inamanye ama-antioxidants afana ne-flavonoids, i-catechin, i-epicatechin, i-carotenoid, ne-alpha-carotene. Konke lokhu, kusiza ekuvimbeleni izimpawu zokuguga. Ama-Peas afaka imizamo ephindwe kabili yokugcina intsha ikhanya njalo ebusweni bakho .
Ithiphu: Lawa maphizi amancane nawo asiza ekwehliseni isisindo esingamakhilogremu! Ama-peas anamafutha amancane futhi ane-fibrous kakhulu! Ivumela abantu ukuthi bazizwe begcwele ngokushesha futhi ngaleyo ndlela bagweme ukufuna ukuzitika ngokungenasidingo! Ngakho-ke, abagcini nje ngokuba nempilo kodwa futhi bagcina izifiso ezingenampilo zikude.
Ijusi likaphayinaphu
Isithombe: Shutterstock
Umuthi uyingxenye yomlingo ngoba ugcwele uvithamini C nama-antioxidants. Ingilazi entsha yejusi kaphayinaphu iphatha izinduna, ilwa nokulimala kwelanga futhi ihlukanise ithoni yesikhumba - ukunikeza ibala elilinganayo nelikhazimulayo. Iphinde yengeza ungqimba lwe ubusha phezu kwesikhumba futhi abambezele amaseli ukuthi angafi.
Ithiphu: Uma ufisa ukukhulisa amandla alesi siraphu e-tangy, qhubeka futhi wengeze amaconsi ambalwa kalamula futhi azophindaphinda zonke izinzuzo.
Ama-Chillies
Isithombe: Shutterstock
Iqiniso elingaziwa ukuthi upelepele unovithamini C omningi kunawolintshi. Futhi i-beta-carotene futhi iyisengezo esihle ekunakekelweni kwesikhumba sakho ngoba iqinisekisa izihlathi ezishisayo nesikhumba esikhazimulayo. Uvithamini C uyayazi nendlela yokuqeda imibimbi, amabala amnyama , kanye nezinduna! Ngakho-ke uma uthanda izinongo, unenzuzo!
Ithiphu: Gcina upelepele wakho endaweni emnyama nasendaweni ngoba uma echayeke emoyeni, ekukhanyeni noma ekushiseni maningi amathuba okuthi alahlekelwe yi-vitamin C egciniwe.
Imibuzo Evame Ukubuzwa
Q. Ingabe izithelo ezisawolintshi zinenani likavithamini C elilingana nejusi yewolintshi?
KUYA. Izithelo ezisawolintshi nemifino kunesilinganiso esilinganayo sikavithamini C. Nokho, uma uluma isithelo ngeke nje ujabulele ingaphakathi laso elinamanzi amaningi kodwa futhi uyozuza ebuhleni bamanye amaminerali amaningana. Umthombo odume kakhulu kavithamini C - amawolintshi nawo awumthombo omkhulu wefayibha, ethuthukisa ukugeleza kwamathumbu futhi inciphise ingozi yezifo eziningana ezifana nomdlavuza.
Q. Ingabe umuntu angawuthola uvithamini C owanele ekudleni kwenyama?
KUYA. Ukudla kokudla kwezilwane kuphela akuqukethe uvithamini C owanele ukuqinisekisa ukusebenza kahle komzimba. Kungakho, a ukudla okulinganiselayo – okuhlanganisa izithelo nemifino kuyadingeka. Kodwa-ke, amanye amavithamini C angatholakala esibindini esingaphekiwe, i-fish roe kanye namaqanda.
Funda futhi: Khuluma Uchwepheshe: Ukuzinakekela Nge-Ayurveda
