Zakudya 12 Zabwino Kwambiri Za Vitamini C

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Vitamini C ndi vitamini wofunikira pakudya tsiku lililonse. Ndikofunikira chifukwa ndiye kuti vitamini siyofunikira kokha kulimbitsa chitetezo cha mthupi lanu komanso ndiyofunikanso kuti thupi lanu ligwire bwino ntchito. Vitamini ndi antioxidant wamphamvu ndipo amalimbikitsa kukula kwa ma cell komanso magwiridwe antchito azizungulira ^[1] .

Zimapindulanso popewa khansa, kuchepetsa ziwopsezo zamatenda amtima, kuchepetsa kukalamba ndikuthandizira kuyamwa kwa chitsulo ndi calcium ndikuthandizira kulimbikitsa chitetezo cha mthupi ndikuchepetsa nkhawa ^[ziwiri] .

Mosiyana ndi michere ina, thupi lathu silingatulutse vitamini C. Chifukwa chake, gwero lokhalo la chakudya chathu ndi chomwe timadya. Chifukwa cha izi, kuchepa kwa vitamini C ndi komwe kumawoneka komwe kumatha kuyambitsa tsitsi ndi misomali yopyapyala, mikwingwirima, mafupa otupa, khungu louma, kupweteka kwa thupi, kutopa, matenda amtima, kusinthasintha kwamaganizidwe, matenda ndi kupuma magazi ^[3] .

Pofuna kuthana ndi zizindikilo zomwe zatchulidwazi, phatikizani mavitamini C ochuluka (olamulidwa) muzakudya zanu za tsiku ndi tsiku.

Werengani kuti mudziwe magwero abwino a vitamini C.

Zakudya Zolemera Mu Vitamini C

1. Guava

Malinga ndi akatswiri, gwava ndi imodzi mwamagawo olemera kwambiri a vitamini C. Guava imodzi yokha imapindula ndi 200 mg wa vitamini C. Kafukufuku wosiyanasiyana wapangidwa kuti amvetsetse momwe chikuku chimakhudzira kuchuluka kwa vitamini C ndipo akuti Kudya zipatso nthawi zonse kumatha kuchepetsa kuthamanga kwa magazi komanso kuchuluka kwama cholesterol ^[4] .

2. Tsabola belu

Mavitamini C omwe amapezeka bwino, tsabola belu amatha kukhala ndi vitamini C tsiku lililonse. Tsabola wachikaso wachikasu, yemwe ali ndi kukoma kokoma kumakhala ndi 341 mg wa vitamini C. Kugwiritsa ntchito izi kumathandizanso kukulitsa chitetezo chanu ^[5] . Kuphatikiza apo, tsabola wofiira wabelu ndi gwero labwino la vitamini C ndipo limakhudza chitetezo chanu ^[6] .

3. Parsley

Zitsamba izi zimakhala ndi vitamini C wowolowa manja. Ili ndi 10 mg wa vitamini C mu supuni ziwiri za parsley, zitsamba zimathandizira kukulitsa chitsulo chanu ndikulimbikitsanso chitetezo chanu ^[7] .

4. Kiwi

Akatswiri nthawi zambiri amalimbikitsa zipatso izi kwa anthu omwe ali ndi vuto la vitamini C. Kuphatikiza chipatso ichi pachakudya chanu cha tsiku ndi tsiku sichingangothetsa vutoli, komanso kungalimbikitse chitetezo chanu ndikuthandizani kulimbana ndi matenda ^[8] . Chipatso chimodzi cha kiwi chili ndi 273 mg ya mavitamini C.

Zotsatira zoyipa za kuchuluka kwa Vitamini C

5. Broccoli

Masamba obiriwirawa nthawi zambiri amawoneka ngati chakudya cha nyenyezi zonse, chifukwa amadzaza ndi michere, michere ndi mavitamini, makamaka vitamini C. Magalamu 100 okha a broccoli amadziwika kuti ali ndi mavitamini C. 89.2 mg. broccoli tsiku lililonse kuti athetse kusowaku ^[9] .

6. Lychee

Kugwiritsa ntchito ma lychee kumatha kuthandizira kukonza kaphatikizidwe ka collagen komanso thanzi la mitsempha yamagazi. Magalamu 100 a lychee amakhala ndi 71.5 mg wa vitamini C ndipo nawonso ali ndi potaziyamu komanso mafuta athanzi ^[10] .

7. Papaya

Kudya kapu imodzi ya papaya kumapereka 87 mg wa vitamini C, ndikupangitsa chipatso kukhala gwero labwino la vitamini. Mapapaya osaphika nawonso amapatsa vitamini C, komanso, vitamini A, folate, fiber, calcium, potaziyamu ndi omega-3 fatty acids ^[7] .

8. Strawberry

Chotchedwa kuti ndi chipatso chapamwamba chothanirana ndi kusowa kwa vitamini C, strawberries ali ndi vitamini C wambiri ndipo 1 chikho cha strawberries chimakhala ndi 149% ya vitamini C. Ndiye kuti, chikho chimodzi cha magawo a sitiroberi (152 magalamu) chimapereka 89 mg wa vitamini C . Strawberries amakhalanso ndi gwero labwino la mapuloteni komanso zakudya zamagetsi ^{[khumi ndi chimodzi]} .

9. lalanje

Gwero lalikulu la vitamini C, kudya malalanje ndi njira imodzi yosavuta yopezera mavitamini m'thupi lanu. Kugwiritsa ntchito lalanje wapakatikati tsiku lililonse kumatha kukupatsani mavitamini C oyenera kudya ^[12] . Lalanje imodzi yapakatikati imapereka 70 mg wa vitamini C

10. Tsabola tsabola

Pokhala ndi mavitamini C osachepera 65 mg mu tsabola umodzi wa tsabola, izi zitha kuthandiza kupewa kuyambika kwa kuchepa kwa vitamini C. Monga mfundo yowonjezera, kumwa tsabola tsabola kungathandizenso kuchepetsa kutupa ndi kupweteka ^[13] .

11. Ndimu

Limu ndi mandimu zonse ndi zipatso za citrus, zokhala ndi vitamini C. 100 magalamu a mandimu amakhala ndi 53 mg wa vitamini C ndipo magalamu 100 a laimu amakhala ndi 29.1 mg wa vitamini C. M'zaka za m'ma 1700, mandimu ankadyedwa ngati njira yodzitetezera kumatenda ^[14] .

12. Kolifulawa

Mbewu yotereyi imakhala ndi vitamini C wambiri ndipo kugwiritsidwa ntchito pafupipafupi kumathandizira kupewa kuchepa kwa vitamini C ^{[khumi ndi zisanu]} . 1 chikho cha kolifulawa wobiriwira muli 20 mg wa vitamini C.

Zakudya zina zomwe zili ndi vitamini C ambiri ndi sipinachi, karoti, phwetekere, timbewu tonunkhira, kolifulawa ndi zina.

Vitamini C Wathanzi Maphikidwe

1. Super 7 yochepetsa nkhawa

Zosakaniza ^[16]

• 1 chikho karoti cubes, unpeeled
• 1 chikho phwetekere cubes
• 1 chikho cha beetroot cubes
• & frac14 chikho chodulidwa sipinachi
• 2 tbsp akanadulidwa parsley
• 2 tbsp pafupifupi udulidwa udzu winawake
• 2 tbsp coriander wodulidwa
• madzi oundana potumikira

Mayendedwe

• Onjezerani zopangira zonse mu blender ndikuphatikizira kwa mphindi ziwiri.
• Sungani msuzi.
• Onjezerani ayezi wosweka ndikusangalala!

2. Zimamera saladi ya nkhomaliro

Zosakaniza

• & frac12 chikho chachikuda capicum cubes
• & frac14 chikho chodulidwa chikasu zukini
• & frac12 chikho bowa cubes
• & frac12 chikho dzungu lofiira
• 1 tsp mafuta
• mchere ndi tsabola watsopano wakuda kumene
• & chikho cha frac12 chidamera ndikuphika gramu yonse yobiriwira
• & kapu ya frac12 yothira ndikuphika mphodza wofiira wonse
• & letesi ya kapu ya frac12, yoduladuka
• & frac12 chikho mwana sipinachi, chang'ambika

Zovala

• 1 tsp mafuta
• 1 tsp madzi a mandimu
• & frac14 tsp uchi
• & frac14 tsp phala la mpiru
• mchere kuti mulawe

Mayendedwe

• Kutenthetsani mafuta ndikuwonjezera capsicum, zukini, bowa ndi maungu ofiira, mchere ndi tsabola ndikupaka pamoto wapakati kwa mphindi ziwiri kapena zitatu.
• Lolani kuti liziziziritsa.
• Povala, sakanizani zosakaniza zonse ndikuwonjezera pa saladi.

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2. [ziwiri]Suleiman, M. S., Olajide, J. E., Omale, J. A., Abbah, O. C., & Ejembi, D. O. (2018). Kuphatikiza kwapakati, mchere ndi mavitamini ena a tigernut (Cyperus esculentus) Kufufuza Kwachipatala, 8 (4), 161-165.
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