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Vitamini C ndi vitamini wofunikira kwambiri wosungunuka m'madzi wofunikira pa chakudya cha munthu tsiku lililonse. Ndikofunikira osati kokha kulimbitsa chitetezo cha mthupi komanso kuti magwiridwe antchito oyenera a thupi lanu [1] . Vitamini ndi antioxidant wamphamvu ndipo amalimbikitsa kukula kwa ma cell komanso magwiridwe antchito azizungulira [ziwiri] .
Zimapindulanso pakuchepetsa chiopsezo cha khansa, kuchepetsa ziwopsezo zamatenda amtima, kuchepetsa ukalamba, kuthandiza kuyamwa kwa chitsulo ndi calcium, kuthandizira kulimbikitsa chitetezo cha mthupi, komanso kungathandizenso kuchepetsa kupsinjika [3] .
Mosiyana ndi michere ina, thupi lathu silingatulutse vitamini C. Chifukwa chake, gwero lokhalo la chakudya chathu ndi chomwe timadya [4] . Chifukwa cha izi, kuchepa kwa vitamini C ndichinthu chodziwika kwambiri chomwe chingayambitse tsitsi, misomali yopyapyala, mikwingwirima, mafupa otupa, khungu louma, kupweteka kwa thupi, kutopa, matenda amtima, kusinthasintha kwamaganizidwe, matenda ndi mphuno kutuluka magazi [5] .
Pofuna kuthana ndi zizindikilo zomwe zatchulidwazi, tengani vitamini C wokwanira pazakudya zanu za tsiku ndi tsiku. Nkhaniyi idzafotokoza kwambiri za zipatso zopindulitsa kwambiri komanso zopatsa thanzi, zomwe zili ndi vitamini C.
1. Kakadu Plum
Chipatsochi chomwe chimadziwikanso kuti billygoat plum, ndiye gwero lalikulu kwambiri la vitamini C. Kakadu plums ali ndi vitamini C wochulukirapo ku 100 kuposa malalanje. Chipatsocho chimakhalanso ndi potaziyamu ndi vitamini E [6] [7] .
Zipatso zopatsa thanzi kwambiri zimayamba kuzungulira mdziko la zaumoyo posachedwapa, chifukwa chokhoza kuchepetsa kufooka kwa ubongo, chifukwa chakupezeka kwa ma antioxidants [8] . Ngakhale chipatso sichipezeka ku India, chimatha kugulidwa pa intaneti.
Vitamini C pa 100 g = 5,300 mg.
Zotsatira zoyipa : Mafuta a Kakadu amakhala okwera kwambiri mu oxalates komanso vitamini C. Chifukwa chake, kuwadya kwambiri kungayambitse matenda a impso ndi yotupa.
2. Guava (Amarood)
Malinga ndi akatswiri, gwava ndi imodzi mwamagawo olemera kwambiri a vitamini C. Guava imodzi yokha imapindulitsa 200 mg wa vitamini C [9] Kafukufuku wosiyanasiyana wapangidwa kuti amvetsetse momwe gwava imakhudzira kuchuluka kwa vitamini C ndikuwonetsa kuti kumwa zipatso nthawi zonse kumatha kuchepetsa kuthamanga kwa magazi komanso kuchuluka kwa cholesterol [10] .
Vitamini C pa 100 g = 228.3 mg.
Zotsatira zoyipa : Palibe zovuta zomwe zimadza chifukwa chodya gwava, koma kumwa mopitirira muyeso kumatha kuyambitsa mpweya komanso kuphulika.
3. Kiwi
Akatswiri nthawi zambiri amalangiza chipatso ichi kwa anthu omwe ali ndi vuto la vitamini C. Kuphatikiza chipatso ichi pachakudya chanu cha tsiku ndi tsiku kumatha kukonza izi komanso kukulitsa chitetezo chanu ndikuthandizani kulimbana ndi matendawa [khumi ndi chimodzi] [12] .
Vitamini C pa 100 g = 92.7 mg.
Zotsatira zoyipa : Kiwi ndiyotetezeka kwa anthu ambiri ikagwiritsidwa ntchito moyenera. Kwa anthu ena, zimatha kuyambitsa zovuta zina monga vuto kumeza (dysphagia), kusanza, ndi ming'oma.
4. Lychee
Pamwamba popereka mavitamini C ochulukirapo, kumwa ma lychee kumatha kuthandizira kukonza kaphatikizidwe ka collagen komanso thanzi la mitsempha yamagazi [13] . Olemera potaziyamu ndi mafuta athanzi, lychee mulinso omega-3 ndi omega-6 mafuta zidulo [14] .
Vitamini C pa 100 g = 71.5 mg.
Zotsatira zoyipa : Simuyenera KUMADYA lychee pa MTIMA WOPANDA kanthu kapena mukamadya chakudya chifukwa chitha kutsitsa magazi m'magazi ochepa ndikubweretsa encephalopathy (vuto lomwe lingasinthe magwiridwe antchito a ubongo, kukomoka, kukomoka ndipo nthawi zina, kufa.)
5. Jujube (Ber)
Ku India, pali mitundu pafupifupi 90 ya jujube yomwe imakula mosiyanasiyana pamasamba awo, kukula kwa zipatso, utoto, kukoma, nyengo ndi nyengo. Chimodzi mwazinthu zabwino kwambiri za vitamini C, jujube ili ndi maubwino osaneneka pakukonzanso khungu, kuthandizira kuchepa thupi komanso kuchepetsa nkhawa kupangitsa chitetezo chathu chokwanira [khumi ndi zisanu] .
Vitamini C pa 100 g = 69 mg.
Zotsatira zoyipa : Amayi apakati amalangizidwa kuti azikambirana ndi dokotala asanadye chipatsocho. Kwa anthu ena, zipatsozi zimatha kutsitsa magazi m'magazi.
6.Papaya (Papeeta)
Kudya kapu imodzi ya papaya kumapereka 87 mg wa vitamini C, ndikupangitsa chipatso kukhala gwero labwino la vitamini [16] . Mapapaya osaphika nawonso amapatsa vitamini C, komanso, vitamini A, folate, fiber, calcium, potaziyamu ndi omega-3 fatty acids [17] .
Vitamini C pa 100 g = 62 mg.
Zotsatira zoyipa : Papaya imatha kuyambitsa mavuto ena mwa anthu osazindikira. Amayi apakati ayenera kupewa papaya. Komanso, zomwe zili ndi fiber zambiri zimatha kubweretsa zovuta m'mimba.
7. Strawberry
Wotchedwa chipatso chapamwamba chothanirana ndi kusowa kwa vitamini C, sitiroberi ali ndi vitamini C wambiri ndipo 1 chikho cha strawberries chimakhala ndi 149% yofunikira tsiku lililonse. Ndiye kuti, chikho chimodzi cha magawo a sitiroberi (152 magalamu) amapereka 89 mg wa vitamini C [18] . Froberries amakhalanso gwero labwino la ma antioxidants komanso zakudya zamagetsi [19] .
Vitamini C pa 100 g = 58.8 mg.
Zotsatira zoyipa : Kugwiritsa ntchito mochuluka kungayambitse magazi kwa nthawi yayitali ndikuwonjezera chiopsezo chovulala ndi magazi kwa anthu ena omwe ali ndi vuto lakutuluka magazi.
8. Orange (Santara)
Gwero lalikulu la vitamini C, kudya malalanje ndi njira imodzi yosavuta yopezera mavitamini m'thupi lanu. Kugwiritsa ntchito lalanje wapakati tsiku lililonse kumatha kukupatsani mavitamini C oyenera kudya [makumi awiri] [makumi awiri ndi mphambu imodzi] .
Vitamini C pa 100 g = 53.2 mg.
Zotsatira zoyipa : Kudya malalanje ambiri kungakhudze chimbudzi, kuyambitsa kupweteka kwa m'mimba, komanso kungayambitse matenda otsekula m'mimba.
9. Ndimu (Nimbu)
Limu ndi mandimu zonse ndi zipatso za citrus, zokhala ndi vitamini C wambiri [22] . M'zaka za m'ma 1700, mandimu ankadyedwa ngati njira yodzitetezera kumatenda.
Vitamini C pa 100 g = 53 mg.
Zotsatira zoyipa : Ndimu imakhala ndi citric acid, yomwe imatha kuwononga enamel. Komanso, citric acid imatha kupangitsa kutentha kwa mtima kwa anthu ena.
10. Chinanazi (Anaanaas)
Chinanazi ndi chipatso chotentha chodzaza ma enzyme, antioxidants ndi mavitamini [2. 3] . Chinanazi chili ndi vitamini C wambiri ndipo chimathandiza kuchepetsa chimbudzi ndi mavuto ena okhudzana ndi m'mimba [24] . Kugwiritsa ntchito chinanazi kumatsimikiziridwanso kuti ndikopindulitsa pakukhazikitsa msambo chifukwa chakupezeka kwa enzyme yotchedwa bromelain [25] .
Vitamini C pa 100 g = 47.8 mg.
Zotsatira zoyipa : Msuzi wa chinanazi chosapsa ungayambitse kusanza kwambiri. Kudya zochuluka kungayambitse kutupa pakamwa ndi masaya.
11. Blackcurrant
Olemera ma antioxidants, ma blackcurrants ndi gwero labwino la vitamini C [26] . Kudya ndi ma blackcurrants kungathandize kuchepetsa kuwonongeka kwa okosijeni komwe kumayambitsidwa ndi matenda osachiritsika [27] .
Vitamini C pa 100 g = 47.8 mg.
Zotsatira zoyipa : Kumwa mowa kwambiri kumatha kuyambitsa chimbudzi chofewa, kutsegula m'mimba pang'ono, komanso mpweya wam'mimba.
12. Jamu (Amla)
Jamu waku India, yemwenso amadziwika kuti amla, amadyedwa makamaka kuti athetse chifuwa ndi kuzizira ndikulimbikitsa kukula kwa tsitsi, koma sizomwezo [28] . Mu mankhwala a Ayurvedic, amla adagwiritsidwa ntchito popewa matenda wamba ndipo madzi amla amadziwika kuti athetse ma doshas atatu - vata, kapha ndi pitta [29] .
Vitamini C pa 100 g = 41.6 mg.
Zotsatira zoyipa : Jamu zaku India zitha kuwonjezera ngozi yakutuluka magazi kapena kuvulaza anthu ena. Kwa anthu odwala matenda ashuga, jamu amachepetsa shuga m'magazi.
13. Cantaloupe (Kharabooja)
Kudya cantaloupe ndi imodzi mwanjira zosavuta komanso zabwino zoziziritsira thupi lanu. Cantaloupe ndi gwero labwino kwambiri la vitamini C, lodzaza ndi niacin, potaziyamu ndi vitamini A [30] .
Vitamini C pa 100 g = 41.6 mg.
Zotsatira zoyipa : Kumwa mowa mopitirira muyeso kumatha kudzetsa mavuto m'mimba ndipo ngati thupi lanu siligwirizana nalo, chipatsocho chimatha kuyambitsa kuyamwa.
14. Mango (Aam)
Mango, yemwenso amadziwika kuti mafumu a zipatso, ndi gwero labwino la vitamini C, komanso zakudya zina monga fiber, vitamini A, B6 ndi ayironi [31] . Kudya mango pafupipafupi ndikuwongoleredwa kumatha kuthandizira thanzi lanu m'njira zingapo.
Vitamini C pa 100 g = 36.4 mg.
Zotsatira zoyipa : Chifukwa cha kuchuluka kwa shuga, kumwa mopitirira muyeso kungayambitse kunenepa ndikuwonjezera kuchuluka kwa shuga wamagazi.
15. Mabulosi (Shahatoot)
Mabulosi amachokera ku vitamini C komanso amakhala ndi chitsulo, potaziyamu, vitamini E ndi K [32] .
Vitamini C pa 100 g = 36.4 mg.
Zotsatira zoyipa : Kumwa mopitirira muyeso kungayambitse matenda otsekula m'mimba, chizungulire, kudzimbidwa, ndi kutupira.
16. Custard Apple (Shareepha)
Custard apulo ali ndi vitamini B6, C ndi michere yambiri, yomwe imapangitsa kukhala koyenera kuwonjezera pazakudya zanu. Chipatso ichi chingathandizenso kukulitsa thanzi la mtima wanu ndikulimbikitsa kunenepa [33] .
Vitamini C pa 100 g = 36.3 mg.
Zotsatira zoyipa : Kudya maapulo ochuluka kwambiri a custard kumatha kubweretsa kunenepa kwambiri, zovuta zokhudzana ndi chimbudzi ndipo zitha kuyambitsa iron ndi potaziyamu.
17. Elderberry
Zipatso za chomera cha elderberry ndizodzaza ndi ma antioxidants ndi mavitamini omwe angathandize kukonza chitetezo chamthupi [3. 4] . Gwero labwino la vitamini C, ma elderberries amatha kuphatikizidwa pazakudya zanu za tsiku ndi tsiku.
Vitamini C pa 100 g = 35 mg.
Zotsatira zoyipa : Kudya ma elderberries ochulukirapo kumatha kuyambitsa chidwi cha thupi lanu. Kuchulukitsitsa kumatha kuyambitsanso nseru, kusanza ndi kutsegula m'mimba.
18. Starfruit (Kamrakh)
Starfruit amatchedwa mayina ambiri monga 'kamrakh' m'Chihindi, 'karambal' m'Marathi, 'Karanga' mu Bengali ndi 'carambola' m'maiko ena. Chodzaza ndi michere yambiri, chipatsochi chimathandiza kuti muchepetse thupi ndikuthandizira kukonza chimbudzi [35] .
Vitamini C pa 100 g = 34.4 mg.
Zotsatira zoyipa : Kwa anthu omwe ali ndi mavuto a impso, kudya zipatso za nyenyezi nthawi zonse kumatha kubweretsa kuwonongeka kwa impso komanso kuwonongeka kwa zipatso za nyenyezi kumatha kuyambitsa mavuto amitsempha monga kusokonezeka komanso kugwidwa.
19. Zipatso Zamphesa (Chakotara)
Wodzaza ndi vitamini C, kudya zipatso zamphesa kumatha kuthandiza kuti shuga lanu lamagazi liziyenda bwino [36] . Zipatso zamphesa ndizabwino mukamadya kutentha, chifukwa chake, ndibwino kuti musazisunge mufiriji [37] .
Vitamini C pa 100 g = 31.2 mg.
Zotsatira zoyipa : Kumwa madzi amphesa pomwa mankhwala ogonetsa kumatha kuonjezera mavuto ndi zovuta zina za mankhwala ogonetsa.
20. Zipatso Zamphesa (Chakotara)
Membala wamkulu kwambiri m'banja la zipatso, pomelo ndi wachibale wapafupi wa manyumwa. Maubwino odabwitsa omwe zipatso za pulpy zimathandizira kukonza chitetezo chanu cha mthupi kuti mukhale ndi thanzi labwino [38] . Odzaza ndi vitamini C, zipatso za citrus zitha kupindulitsa thupi lanu m'njira zingapo.
Vitamini C pa 100 g = 31.2 mg.
Zotsatira zoyipa : Kugwiritsa ntchito pomelo kwambiri kumatha kuyambitsa kudzimbidwa, kukokana m'mimba ndipo nthawi zina, kumayambitsa miyala ya impso.
21.Zipatso Zokonda (Khaas Phal / Krishna Phal)
Chipatso chachisangalalo ndi chipatso zonunkhira chomwe chili ndi michere yambiri yofunikira ndipo ndichakudya chodziwika kwambiri cham'mawa. Chipatso chachilendo ichi chimatha kudyedwa ngati chotupitsa, ngati salsa, kapena kuwonjezeredwa ku maswiti, masaladi ndi timadziti. Gwero labwino la vitamini C, zipatso zokonda zimathandizira kulimbikitsa chitetezo chamthupi komanso kulimbikitsa kugaya bwino chakudya [39] .
Vitamini C pa 100 g = 30 mg.
Zotsatira zoyipa : Anthu omwe ali ndi ziwengo za latex ali pachiwopsezo chachikulu chazilakolako za zipatso.
22. Prickly Peyala (Mkuyu waku India)
Mwa mitundu yayikulu yamitengo ya nkhadze, yomwe imafala kwambiri ndi Indian Fig Opuntia. Wodzaza ndi maubwino osiyanasiyana azaumoyo, opuntia imatha kuthandiza kuchepetsa kuchuluka kwama cholesterol, kusintha magayidwe am'mimba, ndikuchepetsa chiopsezo cha matenda ashuga [40] [41] .
Vitamini C pa 100 g = 30 mg.
Zotsatira zoyipa : Imatha kukhumudwitsa m'mimba, kutsegula m'mimba, kuphulika, komanso kupweteka mutu ikamadya yambiri. Kwa anthu ena, zimatha kuyambitsa zovuta zomwe zimayambitsa kutupa kwammphuno kapena mphumu.
23. Mgwirizano (Santara)
Chipatso chabwino cha vitamini C, chipatso ichi ndi cha banja lalanje [42] . Tangerine imakuthandizani kukhala ndi thanzi labwino munjira zingapo monga kusunga mafupa anu kuti athandizidwe kuyamwa chitsulo, chipatsocho chimakhalanso ndi folate ndi beta-carotene [43] .
Vitamini C pa 100 g = 26.7 mg.
Zotsatira zoyipa : Anthu omwe ali ndi matenda amtundu wa gastroesophageal Reflux (GERD, omwe amatchedwanso matenda a asidi Reflux) amatha kumva kutentha pamtima.
24. Rasipiberi
Rasipiberi alibe mafuta ochepa koma ali ndi fiber, mavitamini, michere komanso ma antioxidants [44] . Chipatso chake ndi gwero labwino la vitamini C komanso chimapindulitsanso.
Vitamini C pa 100 g = 26.2 mg.
Zotsatira zoyipa : Kwa anthu ena, chipatso chimatha kuyambitsa zovuta monga ming'oma, kupuma movutikira, kutupa kwa nkhope, milomo, lilime, kapena pakhosi.
25.Sapota (Chikoo)
Wolemera vitamini C, komanso vitamini A, sapota ndiwowonjezera mphamvu [Zinayi. Zisanu] . Kugwiritsa ntchito izi kumatha kuthandizira kuthana ndi kuthamanga kwa magazi ndipo ndi chipatso chabwino kwa amayi oyembekezera.
Vitamini C pa 100 g = 23 mg.
Zotsatira zoyipa : Kulemera kwambiri kumatha kunenepa, kudzimbidwa komanso kupweteka m'mimba.
26. Durian
Zipatso za Durian zili ndi maubwino angapo azaumoyo. Ili ndi michere yambiri yomwe imapatsa thupi lanu mavitamini ndi michere yokwanira [46] . Kupatula mavitamini C, chipatsocho chimatha kuthandizira kuti magazi aziyenda bwino [47] .
Vitamini C pa 100 g = 19.7 mg.
Zotsatira zoyipa : Chipatsochi chimatha kusokoneza m'mimba, mpweya, kutsegula m'mimba, kusanza, kapena kusokonezeka kwa anthu ena. Njerezo zikagayidwa, zimatha kupangitsa kuti mpweya ukhale wochepa.
27. Chomera (Kela)
Chitsime chabwino cha fiber, mavitamini, michere ndi wowuma wosagwirizana, mapulani ndiwo gwero labwino la vitamini C [48] . Nthochi yaiwisi imakoma pang'ono, imakhala ndi kulawa kowawa ndipo imakhala ndi sitashi yambiri poyerekeza ndi nthochi zakupsa [49] .
Vitamini C pa 100 g = 18.4 mg.
Zotsatira zoyipa : Kudya nthochi yaiwisi yochuluka kungayambitse kuphulika, mpweya, ndi kudzimbidwa. Komanso ngati muli ndi vuto la latex, muyenera kupewa kudya nthochi zosaphika.
28. Vwende la Honeydew (Meetha tarabooj)
Wodzaza kwambiri ndi mchere, michere ndi mavitamini, uchi wambiri umadziwika chifukwa cha mnofu wobiriwira wobiriwira [makumi asanu] . Nthawi zambiri amaphatikizidwa ndi masaladi, zipatso zosalala ndizopatsa thanzi phindu [51] .
Vitamini C pa 100 g = 18 mg.
Zotsatira zoyipa : Kumwa mowa kwambiri kumayambitsa matenda otsekula m'mimba ndi kudzimbidwa.
29. phwetekere (Tamaatar)
Timaona kuti ndi zipatso komanso ndiwo zamasamba, phindu la tomato limadziwika bwino. Pokhala ndi madzi ochuluka komanso odzaza ndi michere yambiri, tomato amapezanso vitamini C [52] .
Vitamini C pa 100 g = 15 mg.
Zotsatira zoyipa : Akamadya kwambiri, tomato amatha kuyambitsa matenda otsekula m'mimba, impso komanso kupweteka mthupi.
30. Kiranberi
Amawonedwa ngati chakudya chapamwamba chifukwa chakudya kwambiri komanso antioxidant, thanzi la cranberries limachokera pakuchepetsa chiopsezo cha matenda amkodzo kumenya matenda osiyanasiyana [53] .
Vitamini C pa 100 g = 13.3 mg.
Zotsatira zoyipa : Kumwa mowa mopitirira muyeso kumatha kuyambitsa matenda otsekula m'mimba, m'mimba kapena m'mimba komanso miyala ya impso.
31. Makangaza (Anaar)
Makangaza amawerengedwa kuti ndi amodzi mwa zipatso zabwino kwambiri. Kuchokera popewa kapena kuchiza matenda osiyanasiyana kutsitsa kutupa, makangaza ali ndi zabwino zambiri zathanzi [54] [55] . Chitsime chabwino komanso chopatsa thanzi cha vitamini C, chipatsochi chimathandizanso kuti masewera azisintha [56] .
Vitamini C pa 100 g = 10.2 mg.
Zotsatira zoyipa : Zizindikiro zakukhudzidwa zimaphatikizapo kuyabwa, kutupa, kuthamanga, komanso kupuma movutikira.
32. Kutulutsidwa
Avocado imadziwikanso kuti zipatso za batala kapena peyala ya alligator. Amadziwika kuti ndi mtundu wapadera wazipatso womwe uli ndi mafuta athanzi ambiri [57] . Zipatsozi zimaperekanso mavitamini ndi michere pafupifupi 20 potumikira kulikonse kuphatikizapo potaziyamu, lutein, ndi folate [58] . Mavitamini C opatsa thanzi pang'ono, koma athanzi, ayenera kudyedwa pang'ono.
Vitamini C pa 100 g = 10 mg.
Zotsatira zoyipa : Kulemera kwambiri kumatha kubweretsa kunenepa, chifukwa chake kumadya pang'ono.
33. Cherry
Gwero labwino la vitamini C, yamatcheri amakhalanso ndi potaziyamu, fiber, ndi michere ina yomwe thupi lanu liyenera kugwira bwino ntchito [59] .
Vitamini C pa 100 g = 10 mg.
Zotsatira zoyipa : Kumwa madzi ambiri a chitumbuwa kumatha kudzimbidwa ndi kutsegula m'mimba.
34. Apurikoti (Khubaanee)
Zipatso zing'onozing'ono zimadzaza ndi mndandanda wa mchere ndi mavitamini monga vitamini A, vitamini C, vitamini K, vitamini E, potaziyamu, mkuwa, manganese, magnesium, phosphorous ndi niacin [60] . mafuta abwino a vitamini C, ma apricot amatha kuyanika ndikudya kapena kutheranso.
Vitamini C pa 100 g = 10 mg.
Zotsatira zoyipa : Amayi apakati ndi oyamwitsa ayenera kupewa kudya apurikoti, ndipo mwa anthu ena, ma apricot amatha kuyambitsa ziwengo m'mimba.
35. Mabulosi abulu
Mabulosi abuluu amatha kuthandizira kupereka vitamini C wambiri pazakudya zanu za tsiku ndi tsiku. Odzaza ndi fiber, potaziyamu, folate, vitamini B6, ndi phytonutrients, zipatsozi zimathandiza kuchepetsa kuchuluka kwa mafuta m'magazi m'magazi ndikuchepetsa chiwopsezo cha matenda amtima [61] [62] .
Vitamini C pa 100 g = 9.7 mg.
Zotsatira zoyipa : Kumwa mowa mopitirira muyeso kungayambitse vuto la m'mimba, hypoglycaemia komanso chiopsezo chowopsa chakutaya magazi ngati mukumwa mankhwala ena akuchipatala.
36. Chivwende (Tarabooj)
Mavwende amakhala ndi 92 peresenti yamadzi. Kuluma kwamadzi kokometsera kulikonse kumakhala ndi vitamini A, vitamini C, antioxidants komanso amino acid [63] . Amati riper mavwende, milingo yapamwamba ya lycopene ndi beta-carotene [64] .
Vitamini C pa 100 g = 8.1 mg.
Zotsatira zoyipa : Kumwa mavwende kwambiri kungayambitse matenda otsekula m'mimba kapena mavuto ena m'mimba. Kugwiritsanso ntchito 30 mg ya lycopene kumatha kuyambitsa kudzimbidwa, kuphulika, ndi nseru.
Komanso, anthu omwe ali ndi hyperkalemia (potaziyamu) sayenera kumwa kapu imodzi ya mavwende patsiku [65] .
37. Tamarind (Imli) (Adasankhidwa)
Tamarind ili ndi mavitamini osiyanasiyana, makamaka mavitamini B ndi C, antioxidants, carotene ndi mchere monga magnesium ndi potaziyamu. Chifukwa chake, zipatso za mushy izi zimawonedwa ngati nkhokwe ya michere [66] [67] .
Vitamini C pa 100 g = 4.79 mg.
Zotsatira zoyipa : Tamarind ikhoza kutsitsa shuga m'magazi mwa anthu omwe ali ndi matenda ashuga. Kugwiritsa ntchito kwambiri mowa kungayambitsenso mavuto m'mimba.
38. Apple (Seb)
Zitha kuwoneka zodabwitsa koma, maapulo amakhala ndi vitamini C wambiri [68] . Maapulo ali ndi fiber yambiri komanso mphamvu zochepa zomwe zimapangitsa kuti azikhala olemera [69] . Kugwiritsa ntchito maapulo tsiku lililonse (mochuluka moyenera) kungakuthandizeni kukhala ndi thanzi labwino [70] .
Vitamini C pa 100 g = 4.6 mg.
Zotsatira zoyipa : Kudya maapulo mopitirira muyeso kumatha kunenepa ndipo kumatha kuwononga enamel.
39. Mphesa Yakuda (Angoor)
Mphesa zakuda zimadziwika chifukwa chautoto wawo komanso kununkhira kokoma ndipo zimadzaza ndi michere komanso ma antioxidants [71] . Mphesa zakuda zili ndi vitamini C, K ndi A limodzi ndi flavonoids ndi mchere, ndipo zitha kuthandiza kuteteza chitetezo chanu [72] [73] .
Vitamini C pa 100 g = 4 mg.
Zotsatira zoyipa : Anthu ena amatha kudwala kapena kukwiya m'mimba, kusagaya m'mimba, kunyansidwa, kusanza, kutsokomola, pakamwa pouma, zilonda zapakhosi, matenda, mutu, komanso mavuto am'mimba.
40. Chipatso cha mkate
Chipatso cha mkate chimakhala ndi vitamini C wocheperako [74] . Kudya chipatso moyang'aniridwa kumatha kuthandizira kulimbikitsa kunenepa, kuwongolera kuthamanga kwa magazi ndi zina zambiri.
Vitamini C pa 100 g = 1.07 g.
Mafunso Ofunsidwa Kawirikawiri
Q. Ndi chipatso chiti chomwe chili ndi vitamini C wochuluka kwambiri?
KU. Plum ya Kakadu.
Q. Ndi chakudya chiti chomwe chili ndi vitamini C wochuluka kwambiri?
KU. Zakudya zokhala ndi vitamini C wambiri monga broccoli, cantaloupe, kolifulawa, kale, kiwi, madzi a lalanje, papaya, tsabola wofiira, wobiriwira kapena wachikasu, mbatata, strawberries, ndi tomato.
Q. Ndi chipatso chiti chomwe chili ndi vitamini C wambiri kuposa lalanje?
KU. Zina mwa zipatso zokhala ndi vitamini c wambiri kuposa malalanje ndi kiwi, guava, lychee, papaya ndi zina.
Q. Kodi ndingatani kuti ndiwonjezere vitamini C wanga?
KU. Idyani zipatso zanu ndi ndiwo zamasamba zosaphika ngati kuli kotheka, idyani zipatso zokhala ndi vitamini C ndikudya masamba owotcha kwambiri.
Q. Kodi kaloti ali ndi vitamini C wambiri?
KU. Karoti ndi gwero labwino la vitamini C ndipo limathandizira kupanga collagen.
Q. Ndi vitamini iti yomwe ili yabwino pakhungu?
KU. Vitamini C, E, D ndi K.
Q. Kodi chimachitika ndi chiyani vitamini C ikakhala yochepa?
KU. Mutha kukhala ndi scurvy ndikupanga zizindikilo monga kufooka, kuchepa magazi, chingamu, ndi mavuto akhungu.
Q. Ndi zakumwa ziti zomwe zili ndi vitamini C wambiri?
KU. Malalanje ndi timadziti ta malalanje ndi zina mwazinthu zabwino kwambiri.
Q. Kodi mapiritsi a vitamini C amagwira ntchito?
KU. Mukakhala ndi malungo ndi chimfine, kuwonjezera pa vitamini C sikungachepetse chiopsezo chanu chotenga chimfine, koma kungakupangitseni kuchira ndikuchepetsa kuuma kwa zizindikilo zanu. Komanso, pamene mukumwa mankhwala owonjezera mavitaminiwa pangafunike kukhala ndi mavitamini C ochulukirapo omwe amafunikira kuti athetse chimfine, onetsetsani kuti mumachepetsa kugwiritsa ntchito zachilengedwe ndikumamwa zowonjezera malinga ndi upangiri wa zamankhwala.
Q. Ndi ma malalanje angati omwe mukufuna vitamini C?
KU. Lalanje limodzi lokha limakhala ndi 100 mg wa vitamini C, womwe ndi magawo 100 a chakudya chomwe chimaperekedwa tsiku lililonse.
Q. Kodi mbatata zili ndi vitamini C wambiri kuposa malalanje?
KU. Ayi.
Q. Kodi ndimafunikira vitamini C wochuluka motani tsiku lililonse?
KU. Kwa akulu, kuchuluka kwa tsiku ndi tsiku kwa vitamini C ndi 65 mpaka 90 milligrams (mg) patsiku, ndipo malire ake apamwamba ndi 2,000 mg patsiku. Ngakhale mavitamini C ochuluka kwambiri sangakhale owopsa, kuchuluka kwa mavitamini a vitamini C kumatha kuyambitsa mseru ndi kutsegula m'mimba.
Q. Kodi mandimu ali ndi vitamini C wambiri kuposa malalanje?
KU. Inde.
Q. Kodi vitamini C imathandiza bwanji khungu lako?
KU. Malingana ndi khungu lanu, vitamini C, kukhala wamphamvu antioxidant kumatha kuthandizira kusinthitsa zopitilira muyeso zaulere.
Karthika ThirugnanamAmankhwala Achipatala ndi DietitianMS, RDN (USA) Dziwani zambiri
