Ukutya okuli-12 kokutya okuneVitamin C

Amagama Aphezulu Ebantwaneni

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UVitamin C yivithamini ebalulekileyo efunekayo kukutya komntu kwemihla ngemihla. Kubalulekile kuba iivithamini ayimfuneko ekomelezeni amajoni akho omzimba kuphela kodwa ikwayimfuneko nasekusebenzeni kakuhle komzimba wakho. I-Vitamin yi-antioxidant enamandla kwaye ikhuthaza ukukhula kwamaselula kunye nokusebenza kwenkqubo yokujikeleza kwegazi ^[1] .

Kuyanceda ekuthinteleni umhlaza, ukunciphisa umngcipheko wesifo sentliziyo, ukunciphisa inkqubo yokuguga kunye nokunceda ukufunxwa kwentsimbi kunye ne-calcium kunye nokunceda ukukhulisa amajoni akho omzimba kunye nokunciphisa amanqanaba oxinzelelo ^[Mbini] .

Ngokungafaniyo nezinye izondlo, umzimba wethu awunako ukuvelisa ivithamin C. Ngenxa yoko, ekuphela komthombo woku kukutya esikutyayo. Ngenxa yoku, ukunqongophala kukavithamini C yimeko edla ngokujongwa enokubangela ukulahleka kweenwele kunye nezikhonkwane ezomeleleyo, imivumbo, iintsini ezidumbileyo, ulusu olomileyo, iintlungu zomzimba, ukudinwa, izifo zentliziyo, ukutshintsha kwemozulu, usulelo kunye nokuphuma kwempumlo ^[3] .

Ukulwa le miqondiso sele ikhankanyiwe, faka ivithamin C eninzi (elawulwayo) kwisidlo sakho semihla ngemihla.

Funda ukuze wazi eyona mithombo ye vithamini C.

Ukutya kutyebile kwiVitamin C

1.Igwava

Ngokwengcali, iguava ngomnye wemithombo etyebileyo kavithamini C.Iguava nje enye ityetyiswe ngaphezulu kwama-200 mg wevithamin C. Izifundo ezahlukeneyo zenziwe malunga nokuqonda iguava kumgangatho wevithamini C kwaye kwaqinisekiswa ukuba Ukusetyenziswa kwesiqhamo rhoqo kunokunceda ukuthoba uxinzelelo lwegazi kunye namanqanaba e-cholesterol iyonke ^[4] .

2. Ibell pepper

Owona mthombo ufanelekileyo wevithamini C, intsimbi yepelepele inokwanela iimfuno zakho zemihla ngemihla zevithamin C. Ipelepele yebheli etyheli, enevumba elimnandi ine-341 mg ye-vitamin C.Ukusebenzisa ezi zinto kunokukunceda ukonyusa amanqanaba okukhusela komzimba ^[5] . Kunye naleyo, i-red bell pepper ikwangumthombo olungileyo wevithamini C kwaye inefuthe ngqo kumanqanaba akho okuzikhusela ^[6] .

3. Iparsley

Inomthamo onesisa wevithamini C, lo mfuno ulunge kakhulu kwimpilo yakho. Iqulethe i-10 mg ye-vitamin C kwiipuni ezimbini ze-parsley, i-herb inceda ukwandisa amanqanaba akho e-iron kwaye ikonyuse namanqanaba akho okukhusela ^[7] .

4. Kiwi

Iingcali zihlala zicebisa esi siqhamo kubantu abanengxaki yokunqongophala kukavithamini C. Ukubandakanya esi siqhamo ekutyeni kwakho kwemihla ngemihla akunakulungisa le ngxaki, kodwa kunokukonyusa ukungakhuseleki kwakho kwaye kukuncede ulwe izifo ^[8] . Isiqwenga esinye sesiqhamo se-kiwi sine-273 mg yexabiso elicetyiswayo le-vitamin C.

Iziphumo ebezingalindelekanga zeOverdose yeVitamin C

5. Brokholi

Le mifuno iluhlaza ihlala ithathwa njengokutya kweenkwenkwezi zonke, njengoko izele zizakhamzimba, iiminerali kunye neevithamini, ngakumbi ivithamin C. Iigram ezili-100 nje ze-broccoli ziyaziwa ziqulathe i-89.2 mg ye-vitamin C. i-broccoli yonke imihla ukususa oku kusilela ^[9] .

6. ILychee

Ukutya i-lychee kunokunceda ukuphucula ukuhlanganiswa kwe-collagen kunye nempilo yegazi. Iigram ezili-100 zelitshi ziqulathe i-71.5 mg ye-vitamin C kwaye ezi zityebile kwi-potassium kunye namafutha asempilweni ^[10] .

7.Ipapa

Ukutya ikomityi enye yepapaya kubonelela nge-87 mg ye-vitamin C, isenza isiqhamo sibe ngumthombo olungileyo wevithamini. Iipapayas ezingumdumba zikwangumthombo omkhulu wevithamini C, kunye nevithamini A, ifolayithi, ifayibha yokutya, ikhalsiyam, i-potassium kunye ne-omega-3 fatty acids ^[7] .

8. I-strawberry

Sithathwa njengesona siqhamo siphezulu sokulungisa ukunqongophala kwe vithamin C, amaqunube aphezulu ku vitamin C kwaye 1 ikomityi yamaqunube ine 149 pesenti ye vithamin C. Oko kukuthi, ikomityi enye yehafu yesitrobheli (152 gram) ibonelela ngama-89 mg we vithamin C I-Strawberries ikwangumthombo olungileyo weprotein kunye nefayibha yokutya ngokunjalo ^{[Shumi elinanye]} .

9. Iorenji

Owona mthombo uvithamini C, ukusebenzisa iiorenji yenye yeendlela ezilula zokufumana inani elifunekayo levithamini emzimbeni wakho. Ukutya i-orenji ephakathi ngokomlinganiselo yonke imihla kunokubonelela ngokutya okufunwayo kokutya okune-vitamin C ^[12] . Elinye iorenji eliphakathi linika i-70 mg ye-vitamin C

10. Iichilli pepper

Equlathe ubuncinci be-65 mg yevithamini C kwityhefu enye yetshilisi, ezi zinokunceda ekuthinteleni ukuqala kokusweleka kukavithamini C. Njengenqaku lokudibanisa, ukusebenzisa iipilisi zepelepele kunokunceda ukunciphisa ukudumba kunye nentlungu ngokunjalo ^[13] .

11. Ilamuni

Ikalika kunye neelamuni zombini ziziqhamo zesitrasi, zityebile ku-vitamin C. 100 weelamuni une-53 mg ye-vitamin C kunye ne-100 gram yelime enama-29.1 mg we-vitamin C. Kwiminyaka yoo-1700, iilamuni zazityiwa njengemilinganiselo yokuthintela isikhumba ^[14] .

12. Ikholifulawa

Le mifuno iphambili ityebile ku-vitamin C kunye nokusetyenziswa rhoqo kunceda ukuthintela ukuswela i-vitamin C ^{[Shumi elinantlanu]} . 1 indebe yekholifulawa eluhlaza eluhlaza ine-20 mg yevithamini C.

Okunye ukutya okunotye ivithamin C sisipinatshi, iminqathe, itumato, iminti, icauliflower njl.

IiVithamini C ezinempilo

1. Ukunciphisa uxinzelelo oluphezulu lwe-7

Izithako ^[16]

• 1 indebe yeekherothi zekerothi, ezingafunekiyo
• 1 indebe ityhubhu iityhubhu
• 1 indebe yebhitrudi cubes
• Kunye nendebe ye-frac14 ecoliweyo yesipinatshi
• 2 tbsp iparsley enqunqiweyo
• 2 tbsp iseleri ecoliweyo
• 2 tbsp ikoriander ecoliweyo
• umkhenkce otyumkileyo wokukhonza

Imikhombandlela

• Yongeza zonke izithako kwi-blender uze udibanise imizuzu emi-2.
• Nciphisa ijusi.
• Yongeza umkhenkce otyumkileyo kwaye wonwabe!

2. Ihluma isaladi yesidlo sasemini

Izithako

• & frac12 indebe enemibala yeetyhubhu zecapsicum
• & frac14 indebe etyheliweyo zucchini etyheli
• & I-frac12 ikomityi yamakhowa eekhowa
• & frac12 indebe ebomvu ithanga
• 1 tsp ioli yeoli
• ityuwa kunye nepepile emnyama entsha
• Kwaye ikomityi ye-frac12 yahluma kwaye yabilisa igrama eluhlaza
• Ikomityi ye-frac12 ifakiwe kwaye iphekwe yonke i-lentil ebomvu
• & frac12 indebe yeletisi, eqwengwe
• & frac12 indebe ispinatshi somntwana, eqwengwe

Ukunxiba

• 1 tsp ioli yeoli
• 1 tsp ijusi yelamuni
• & frac14 tsp yobusi
• & frac14 tsp unobumba lwesardard
• ityuwa ukunambitha

Imikhombandlela

• Fudumeza ioyile kwaye wongeze i-capsicum, i-zucchini, i-mushroom kunye namathanga abomvu, ityuwa kunye nepepile kwaye usonge kwilangatye eliphakathi kwimizuzu emi-2 ukuya kwemi-3.
• Makhe ipholile.
• Ngokunxiba, xuba zonke izithako kakuhle kwaye ungeze kwisaladi.

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2. [Mbini]USuleiman, M. S., Olajide, J. E., Omale, J. A., Abbah, O. C., kunye no-Ejembi, D. O. (2018). Ukwenziwa koqikelelo, izimbiwa kunye nokuqulathwe kwivithamini kwi-tigernut (Cyperus esculentus) .Uphando lwezonyango, 8 (4), 161-165.
3. [3]UBerendsen, A. A., van Lieshout, L. E., van den Heuvel, E. G., Matthys, C., Péter, S., & de Groot, L. C. (2016). Ukutya okuqhelekileyo, okulandelwa zizongezo zokutya kunye nokutya okuqinisiweyo, zezona zinto ziphambili kwi-vitamin D, i-vitamin B6, kunye ne-selenium yokuthatha inxaxheba kubathathi-nxaxheba baseDatshi kwisifundo se-NU-AGE. Uphando lweNutrition, 36 (10), 1171-1181.
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5. [5]Kent, K., Charlton, K., Roodenrys, S., Batterham, M., Potter, J., Traynor, V., ... kunye noRichards, R. (2017). Ukusetyenziswa kwejusi yecherry ene-anthocyanin etyebileyo kwiiveki ezili-12 kuphucula inkumbulo kunye nokuqonda kubantu abadala abanesifo sengqondo esixhalabisayo esiphakathi. Ijenali yaseYurophu yesondlo, 56 (1), 333-341.
6. [6]Ibhlokhi, G. (1991). I-Vitamin C kunye nothintelo lomhlaza: ubungqina besifo. Ijenali yaseMelika yesondlo sezonyango, i-53 (1), 270S-282S.
7. [7]URamirez-Tortosa, uC., NoAndersen, kunye no. M., Gardner, P.T, Morrice, P. C., Wood, S. G., Duthie, S. J., ... kunye noDuthie, G. G. (2001). Isicebi esityebileyo se-Anthocyanin sinciphisa ii-indices ze-lipid peroxidation kunye nomonakalo we-DNA kwiigundane ezigqityiweyo zevithamin EFree Radical Biology and Medicine, 31 (9), 1033-1037.
8. [8]IHemila, H., Kaprio, J., Pietinen, P., Albanes, D., kunye noHelnonen, O. P. (1999). I-Vitamin C kunye nezinye iikhompawundi kukutya okutyebileyo kwe-vitamin C ngokunxulumene nomngcipheko wesifo sephepha kubantu abatshayayo abangamadoda.Ijenali yaseMelika ye-epidemiology, 150 (6), 632-641.
9. [9]IPadayatty, S. J., Ilanga, H., Wang, Y., Riordan, H., Hewitt, S. M., Katz, A., ... & Levine, M. (2004). I-Vitamin C pharmacokinetics: iimpembelelo ekusetyenzisweni komlomo kunye nokufakwa ngaphakathi. I-Annal yonyango lwangaphakathi, i-140 (7), 533-537.
10. [10]IBondonno, N. P., Lewis, J. R., Blekkenhorst, L. C., Bondonno, C. P., Shin, J. H., Croft, K. D., ... kunye noMkhukula, V. M. (2019). Umbutho we-flavonoids kunye nokutya okune-flavonoid okunezizathu zokufa: Isifundo seLiso leNtaba eBlue.
11. [Shumi elinanye]Liu, C., Zhong, C., Chen, R., Zhou, X., Wu, J., Han, J., ... kunye noHu, X. (2019). Ukutya okuphezulu kwe-vitamin C kunxulunyaniswa nomngcipheko osezantsi wesifo seswekile sesifo seswekile: Isifundo seqela elide.
12. [12]Ikhadi, uD. J. (2019). Iindlela zovavanyo lwevithamini C. KuVavanyo lweLabhorathri yeVitamin Status (iphe. 301-316). Icandelo leendaba.
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14. [14]I-Ashor, A. W., Shannon, O. M., Werner, A., Scialo, F., Gilliard, C. N., Cassel, K. S., ... kunye neSiervo, M. (2019). Iziphumo ze-nitrate engaqhelekanga kunye ne-vitamin C yokuncedisa uxinzelelo lwegazi kunye nokusebenza kwe-vascular kubantu abadala nakwabadala abasempilweni: Uvavanyo olungenamsebenzi olwenziwe ngokungaboniyo.
15. [Shumi elinantlanu]UFerraro, P. M., Curhan, G. C., Gambaro, G., kunye noTaylor, E. N. (2016). Iyonke, ukutya, kunye nokongezwa kweevithamini C kunye nomngcipheko weziganeko zezintso. IAmerican Journal of Kidney Diseases, 67 (3), 400-407.
16. [16]I-Tarladalal. (2019, ngoMeyi 28). Iiresiphi ezingama-98 zikaVitamin C ezityebileyo [Iposti yeBlog]. Ukufunyanwa kwakhona, https://www.tarladalal.com/recipes-for-Vitamin-C-Rich-Indian-Recipes-804

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