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I-Vitamin C ibalulekile ivithamin esinyibilikayo emanzini efunekayo kukutya komntu kwemihla ngemihla. Kubalulekile kungekuphela nje ukomeleza amajoni akho omzimba kodwa kwanokusebenza ngokukuko komzimba wakho [1] . I-Vitamin yi-antioxidant enamandla kwaye ikhuthaza ukukhula kwamaselula kunye nokusebenza kwenkqubo yokujikeleza kwegazi [Mbini] .
Kuyanceda ekulawuleni umngcipheko womhlaza, ukunciphisa umngcipheko wesifo sentliziyo, ukunciphisa inkqubo yokuguga, ukunceda ukufunxwa kwentsimbi kunye ne-calcium, ukunceda ukukhulisa amajoni akho omzimba, kwaye kunokunceda ukunciphisa amanqanaba oxinzelelo [3] .
Ngokungafaniyo nezinye izondlo, umzimba wethu awunako ukuvelisa ivithamin C. Ngenxa yoko, ekuphela komthombo woku kukutya esikutyayo [4] . Ngenxa yoku, ukunqongophala kukavithamini C yimeko ethandabuzekayo enokubangela ukulahleka kweenwele, izikhonkwane eziqhekezayo, ukugruzuka, ukudumba kweentsini, ulusu olomileyo, iintlungu zomzimba, ukudinwa, izifo zentliziyo, ukutshintsha kwemozulu, usulelo kunye nokuphuma kwempumlo [5] .
Ukulwa le miqondiso ikhankanywe ngasentla, faka inani elaneleyo levithamini C kukutya kwakho kwemihla ngemihla. Eli nqaku liza kugxila ekuboniseni ezinye zezona ziqhamo ziluncedo kwaye zisempilweni, zityebile ku-vitamin C.
1. IKakadu Plum
Ikwabizwa ngokuba yi-billygoat plum, esi siqhamo ngowona mthombo uphezulu we vithamin C. Iiplamu ze-Kakadu zine-vitamin C ephindaphindwe kalikhulu kune-orenji. Iziqhamo zikwacebile nge potassium kunye no vitamin E [6] [7] .
Iziqhamo ezinesondlo kakhulu ziqalisile ukwenza ujikelezo kwihlabathi lezempilo kumaxesha akutshanje, ngenxa yesakhono sayo sokunciphisa umda ukuqala kokuwohloka kwengqondo, ngenxa yobukho bee-antioxidants [8] . Nangona isiqhamo sinqabile ukufumaneka eIndiya, sinokuthengwa kwi-Intanethi.
Vitamin C kwi-100 g nganye = 5,300 mg.
Imiphumela : Iiplums zaseKakadu ziphezulu kakhulu kuzo zombini ii-oxalates kunye nevithamini C. Ke ngoko, ukuyitya ngobuninzi kunokubangela isifo sezintso kunye nokudumba.
2.Igwava (Amarood)
Ngokutsho kweengcali, iguava ngomnye wemithombo ecebileyo kavithamini C.Iguava nje enye ityetyiswe ngaphezulu kwama-200 mg wevithamini C [9] Izifundo ezahlukeneyo zenziwe ukuze kuqondwe ifuthe legwava kwinqanaba le-vitamin C kwaye yabonisa ukuba ukusetyenziswa kwesiqhamo rhoqo kunokunceda ukunciphisa uxinzelelo lwegazi kunye nenqanaba elipheleleyo le-cholesterol [10] .
Vitamin C kwi-100 g nganye = 228.3 mg.
Imiphumela Akukho micimbi mibi ithandwayo xa kutyiwa iigwava, kodwa ukusetyenziswa kakhulu kunokubangela irhasi kunye nokudumba.
3. Kiwi
Iingcali zihlala zicebisa esi siqhamo kubantu abanengxaki yokunqongophala kukavithamini C. Ukubandakanya esi siqhamo kukutya okutyayo imihla ngemihla kungalungisa ukusilela kwaye kukonyuse ukhuseleko lwakho kwaye kukuncede ekulweni nosulelo [Shumi elinanye] [12] .
Vitamin C kwi-100 g nganye = 92.7 mg.
Imiphumela : I-Kiwi ikhuselekile kubantu abaninzi xa isetyenziswa kwixabiso elilawulwayo. Kwabanye abantu, kunokubangela ukungabikho komzimba okunjengeengxaki zokugwinya (i-dysphagia), ukugabha kunye nemingxunya.
4. I-Lychee
Ngaphezulu kokubonelela ngenani elibalulekileyo le-vitamin C, ukusebenzisa i-lychee kunokunceda ukuphucula i-collagen synthesis kunye nempilo yegazi [13] . Ityebile kwi-potassium kunye namafutha asempilweni, i-lychee ikwanayo ne-omega-3 kunye ne-omega-6 fatty acids [14] .
Vitamin C kwi-100 g nganye = 71.5 mg.
Imiphumela : AKUFANELE utye i-lychee kwi-EMPTY STOMACH okanye xa ungatsiba ukutya njengoko kunokukhokelela kwinqanaba le-glucose esezantsi kwaye kukhokelele kwi-encephalopathy (imeko enokuthi iguqule ukusebenza kwengqondo, ibangele ukuxhuzula, isiqaqa kwaye kwezinye iimeko, ukufa.)
5. Ijubhu (Ber)
E-India, kukho iindidi ezingama-90 zejusi ezikhule ngokwahluka kubume bamagqabi, ubungakanani beziqhamo, umbala, incasa, umgangatho kunye nexesha lonyaka. Omnye wemithombo efanelekileyo ye-vitamin C, i-jujube inezibonelelo ezintle ekuvuseleleni ulusu, ekuncedeni ukunciphisa umzimba kunye nokunciphisa uxinzelelo ukukhulisa ukhuseleko lwethu [Shumi elinantlanu] .
Vitamin C kwi-100 g nganye = 69 mg.
Imiphumela Abafazi abakhulelweyo bayacetyiswa ukuba bathethe nogqirha ngaphambi kokuba batye iziqhamo. Kwabanye abantu, isiqhamo sinokunciphisa amanqanaba eglucose egazini.
6.Ipapaya (iPapeeta)
Ukutya ikomityi enye yepapaya kubonelela nge-87 mg ye-vitamin C, isenza isiqhamo sibe ngumthombo olungileyo wevithamini [16] . Iipapayas ezingumdumba zikwangumthombo omkhulu wevithamini C, kunye nevithamini A, ifolayithi, ifayibha yokutya, ikhalsiyam, i-potassium kunye ne-omega-3 fatty acids [17] .
Vitamin C kwi-100 g nganye = 62 mg.
Imiphumela : Ipapaya inokubangela ukungahambi kakuhle komzimba kubantu abanovakalelo. Abafazi abakhulelweyo kufuneka bayiphephe ipapaya. Kwakhona, umxholo wefayibha ephezulu unokukhokelela kwimicimbi yokwetyisa.
7. I-strawberry
Sithathwa njengesona siqhamo siphezulu sokulungisa ukunqongophala kukavithamini C, amaqunube aphezulu kuivithamin C kwaye ikomityi enye yeerberberries ineepesenti ezili-149 zokufunwa kwemihla ngemihla. Oko kukuthi, ikomityi enye yeehafu zestrawberry (152 gram) ibonelela ngama-89 mg wevithamini C [18] . Ierberberries zikwangumthombo olungileyo wee-antioxidants kunye nefayibha yokutya ngokunjalo [19] .
Vitamin C kwi-100 g nganye = 58.8 mg.
Imiphumela : Ukusetyenziswa ngobuninzi kunokubangela ukopha ixesha elide kunye nokunyusa umngcipheko wokugruzuka nokopha kwabanye abantu abanengxaki yokopha.
8. Iorenji (iSantara)
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 [Amashumi amabini] [amashumi amabini ananye] .
Vitamin C kwi-100 g nganye = 53.2 mg.
Imiphumela : Ukutya iiorenji ezininzi kunokuchaphazela ukwetyisa, kubangele iincampu zesisu, kwaye kunokukhokelela kurhudo.
9.Ilamuni (iNimbu)
Ikalika kunye neelamuni zombini ziziqhamo zesitrasi, zityebile ku-vitamin C [22] . Ngama-1700s, iilamuni zatyiwa njengesiqalo sothintelo kwiscurvy.
Vitamin C kwi-100 g nganye = 53 mg.
Imiphumela : Ilamuni iqulethe i-citric acid, enokuthi ichaphazele i-enamel yamazinyo. Kwakhona, i-citric acid inokubangela ukubetha kwentliziyo kwabanye abantu.
10. Iinanazi (Anaanaas)
Iphayinaphu sisiqhamo esinee-enzyme, ii-antioxidants kunye neevithamini [2. 3] . Iphayinaphu inexabiso elifanelekileyo levithamini C kwaye inceda ekunciphiseni ukwetyisa kunye nezinye iingxaki ezinxulumene nesisu [24] . Ukusetyenziswa kwepinapple kukwangqinwa ukuba kuyingenelo ekulawuleni imijikelo yokuya exesheni ngenxa yobukho be-enzyme ebizwa ngokuba yi-bromelain [25] .
Vitamin C kwi-100 g nganye = 47.8 mg.
Imiphumela Ijusi evela kwiipinapile ezingavuthwanga inokubangela ukugabha okungathethekiyo. Ukutya izixa ezikhulu kunokubangela ukudumba komlomo nezidlele.
11. Umnyama
Zityebile kwii-antioxidants, ii-blackcurrants zingumthombo olungileyo we-vitamin C [26] . Ukutya okune-blackcurrants kunokunceda ukunciphisa umonakalo we-oxidative onxulumene nezifo ezingapheliyo [27] .
Vitamin C kwi-100 g nganye = 47.8 mg.
Imiphumela Ukusetyenziswa kakhulu kunokubangela izitulo ezithambileyo, isifo sohudo, kunye negesi yamathumbu.
12. Iirubhi (Amla)
I-gooseberry yaseIndiya, ekwabizwa ngokuba yi-amla, ityiwa kakhulu ukugxotha ukukhwehlela kunye nokubanda kunye nokukhuthaza ukukhula kweenwele, kodwa ayisiyiyo yonke [28] . Kumayeza e-Ayurvedic, i-amla isetyenziselwe ukukhusela izifo eziqhelekileyo kunye nejusi ye-amla iyaziwa ukulinganisa i-doshas-vata, kapha kunye ne-pitta [29] .
Vitamin C kwi-100 g nganye = 41.6 mg.
Imiphumela I-gooseberry yaseIndiya inokunyusa umngcipheko wokopha okanye ukugruzuka kwabanye abantu. Kubantu abanesifo seswekile, i-gooseberry inokunciphisa amanqanaba eswekile egazini.
13. ICantaloupe (Kharabooja)
Ukutya i-cantaloupe yenye yezona ndlela zilula kunye neyona ndlela ipholileyo yokupholisa umzimba wakho. Umthombo ogqwesileyo wevithamini C, i-cantaloupe igcwele i-niacin, i-potassium kunye ne-vitamin A [30] .
Vitamin C kwi-100 g nganye = 41.6 mg.
Imiphumela Ukusetyenziswa kakhulu kunokubangela iingxaki zokucola ukutya kwaye ukuba uyaliwa, iziqhamo zinokubangela ukurhawuzelelwa ngumlomo.
14. Imango (Aam)
Imango, ekwabizwa ngokuba ngookumkani beziqhamo, ingumthombo olungileyo we vithamin C, kunye nezinye izondlo ezifana nefayibha, ivithamin A, B6 kunye nentsimbi [31] . Ukusetyenziswa kwemango ngendlela eqhelekileyo nelawulwayo kunokunceda ukunceda impilo yakho ngokubanzi ngeendlela ezininzi.
Vitamin C kwi-100 g nganye = 36.4 mg.
Imiphumela : Ngenxa yomxholo weswekile, ukusetyenziswa gwenxa kunokubangela ukutyeba kunye nokwandisa amanqanaba eswekile yegazi.
15. I-Mulberry (iShahatoot)
I-Mulberries yimithombo etyebileyo ye-vitamin C kwaye ikwaqulathe ubungakanani bentsimbi, i-potassium, ivithamin E kunye no-K [32] .
Vitamin C kwi-100 g nganye = 36.4 mg.
Imiphumela Ukusetyenziswa kakhulu kunokubangela urhudo olungephi, isiyezi, ukuqhinwa kunye nokudumba.
16. ICustard Apple (Shareepha)
I-apust Custard ityebile ku-vitamin B6, C kunye nezinye izakha-mzimba, ezenza ukuba ibe lulongezo olufanelekileyo ekudleni kwakho. Esi siqhamo sinokukunceda ukuphucula impilo yentliziyo yakho kunye nokukhuthaza ukutyeba okunempilo [33] .
Vitamin C kwi-100 g nganye = 36.3 mg.
Imiphumela Ukutya ii-apile ezininzi ze-custard kunokukhokelela ekufumaneni ubunzima obukhulu, iingxaki ezinxulumene nokugaya ukutya kwaye kunokubangela i-iron kunye ne-potassium overdose.
17. I-Elderberry
Amaqunube esityalo se-elderberry apakishwe ngee-antioxidants kunye neevithamini ezinokunceda ukuphucula amajoni akho omzimba [3. 4] . Umthombo olungileyo wevithamini C, ii-elderberries zingabandakanywa kwisidlo sakho semihla ngemihla.
Vitamin C kwi-100 g nganye = 35 mg.
Imiphumela Ukutya ii-elderberries ezininzi kunokubangela uvakalelo emzimbeni wakho. Ukugqithisa kunokukhokelela kwisicaphucaphu, ukugabha kunye norhudo.
18.I-Starfruit (eKamrakh)
I-Starfruit ibizwa ngamagama amaninzi anjenge 'kamrakh' ngesi-Hindi, 'karambal' ngesiMarathi, 'Karanga' ngesiBengali kunye ne 'carambola' kwezinye iindawo zehlabathi. Ipakishwe ngezakha mzimba ezininzi, iziqhamo ziluncedo ekunciphiseni ubunzima kwaye zinceda ukuphucula ukwetyisa [35] .
Vitamin C kwi-100 g nganye = 34.4 mg.
Imiphumela : Kubantu abaneengxaki zezintso, ukutya iziqhamo zeenkwenkwezi rhoqo kungakhokelela ekonakaleni kwezintso kunye nokutya ityhefu yeziqhamo kunokubangela iingxaki zemithambo-luvo ezinje ngokudideka nokuxhuzula.
19. Isiqhamo seediliya (iChakotara)
Ukupakishwa ngevithamini C, ukutya iziqhamo zomdiliya kunokunceda ukugcina amanqanaba eswekile yegazi elungelelene [36] . I-Grapefruit ibhetele xa ityiwe kubushushu begumbi, yiyo loo nto ke kungcono ukuyikhusela ekuyigcineni kwifriji [37] .
Vitamin C kwi-100 g nganye = 31.2 mg.
Imiphumela : Ukusela ijusi yeziqhamo zomdiliya ngelixa uthatha amayeza okuthomalalisa kunokunyusa iziphumo kunye neziphumo ebezingalindelekanga zamayeza okuthambisa.
20. Isiqhamo seediliya (iChakotara)
Elona lungu likhulu kusapho lwesitrasi, ipomelo sisizalwane esisondeleyo segrapefruit. Izibonelelo ezimangalisayo ezinikezelwa sisiqhamo se-pulpy sinceda ukuphucula amajoni akho omzimba kwimpilo yokwetyisa [38] . Ifakwe ivithamin C, iziqhamo zesitrasi zinokunceda umzimba wakho ngeendlela ezininzi.
Vitamin C kwi-100 g nganye = 31.2 mg.
Imiphumela Ukusetyenziswa kakhulu kwe-pomelo kunokubangela ukuqunjelwa, isisu kunye nezinye iimeko, amatye ezintso.
21. Isiqhamo sePassion (Khaas Phal / Krishna Phal)
Isiqhamo senkanuko sisiqhamo esinuka kamnandi esinezondlo ezininzi kwaye siyinto yokutya yesidlo sakusasa ethandwa kakhulu. Esi siqhamo singaqhelekanga singatyiwa njenge-snack, ngohlobo lwe-salsa, okanye songezwe kwiidizethi, iisaladi kunye neejusi. Umthombo olungileyo wevithamini C, iziqhamo ezinomdla zinceda ukonyusa amajoni omzimba kunye nokukhuthaza ukwetyisa okungcono [39] .
Vitamin C kwi-100 g nganye = 30 mg.
Imiphumela : Abantu abane-latex allergies banomngcipheko ophezulu wokuthanda iziqhamo.
22. I-Prickly Pear (Ikhiwane laseIndiya)
Kuzo zonke iintlobo zesityalo se-cactus, eyona ixhaphakileyo yi-Indian Fig Opuntia. Ipakishwe ngezibonelelo ezahlukeneyo zempilo, i-opuntia inokunceda ukuthoba amanqanaba aphezulu e-cholesterol, ukuphucula inkqubo yokwetyisa, kunye nokunciphisa umngcipheko wesifo seswekile [40] [41] .
Vitamin C kwi-100 g nganye = 30 mg.
Imiphumela : Inokubangela isisu esibuhlungu, urhudo, ukuqunjelwa, kunye nentloko xa isetyenziswa kakhulu. Kwabanye abantu, kunokubangela ukungahambelani komzimba okukhokelela ekuvukeleni kwempumlo okanye kwi-asthma.
23. ITangerine (iSantara)
Umthombo olungileyo wevithamini C, esi siqhamo sesosapho lweorenji [42] . Itangerine ilungile empilweni yakho ngeendlela ezininzi njengokugcina amathambo akho esempilweni ukunceda ekufunxeni isinyithi, isiqhamo sikwatyebile kwi-folate kunye ne-beta-carotene [43] .
Vitamin C kwi-100 g nganye = 26.7 mg.
Imiphumela Abantu abanesifo se-reflux se-gastroesophageal (i-GERD, ekwabizwa ngokuba sisifo se-asidi se-reflux) banokuba nesifo sentliziyo.
24. Raspberry
Iirasibheri ziphantsi kweekhalori kodwa zinefayibha eninzi, iivithamini, iiminerali kunye nee-antioxidants [44] . Isiqhamo ngumthombo olungileyo wevithamini C kwaye sinezibonelelo ezithile ngobuhle ngokunjalo.
Vitamin C kwi-100 g nganye = 26.2 mg.
Imiphumela : Kwabanye abantu, isiqhamo sinokubangela ukungahambelani nezinto ezifana nemingci, ubunzima bokuphefumla, ukudumba kobuso bakho, imilebe, ulwimi, okanye umqala.
25. ISapota (Chikoo)
Ucebile kwi-vitamin C, kunye ne-vitamin A, i-sapota yinto enamandla yokukhuthaza amandla [Zine. Zintlanu] . Ukuyisebenzisa kunokunceda ukulawula amanqanaba oxinzelelo lwegazi kwaye sisiqhamo esifanelekileyo sokulindela oomama.
Vitamin C kwi-100 g nganye = 23 mg.
Imiphumela Ukugqithisa kunokukhokelela ekuzuzeni ubunzima, ukunyanzelisa isisu kunye nentlungu esiswini.
26. UDurian
Iziqhamo zaseDurian zigcwele uluhlu lwezibonelelo zezempilo. Inentaphane yezondlo eza kunika umzimba wakho inani elaneleyo leevithamini kunye neeminerali [46] . Ngaphandle komxholo we-vitamin C, isiqhamo sinokukunceda ukugcina uxinzelelo lwegazi [47] .
Vitamin C kwi-100 g nganye = 19.7 mg.
Imiphumela : Isiqhamo sinokubangela ukungonwabi esiswini, irhasi, urhudo, ukugabha, okanye uguquko kwabanye abantu. Imbewu, xa ingenisiwe, inokubangela ukuphefumla okufutshane.
27. Utyani (Kela)
Umthombo olungileyo wefayibha, iivithamini, iiminerali kunye nesitatshi esinganyangekiyo, iipaina zingumthombo olungileyo wevithamini C ngokunjalo [48] . Ibhanana ekrwada ayinambitheki kangako, inencasa ekrakra kwaye inezitatshi eziphezulu xa ithelekiswa neebhanana ezivuthiweyo [49] .
Vitamin C kwi-100 g nganye = 18.4 mg.
Imiphumela Ukutya ukugqitha kweebhanana eluhlaza kunokubangela ukuqunjelwa, igesi kunye nokuqunjelwa. Kwakhona ukuba uxabisa kwi-latex, kufuneka uphephe ukutya iibhanana eziluhlaza.
28. I-Honeydew Melon (Meetha tarabooj)
Ipakishwe ngokuqinileyo ziiminerali, izakha mzimba kunye neevithamini, i-honeydew yaziwa ngokubanzi njengenyama eluhlaza nebala elimthubi [Amashumi amahlanu] . Ngokwesiqhelo zifakwe kwiisaladi, iziqhamo ezigudileyo ezinamandla ziyigunya lamandla lezibonelelo zezempilo [51] .
Vitamin C kwi-100 g nganye = 18 mg.
Imiphumela Ukusetyenziswa gwenxa kunokukhokelela kurhudo kunye nokugaya.
29.Itumato (iTamaatar)
Zithathwa njengesiqhamo kunye nemifuno, izibonelelo zempilo zetamatato ziyaziwa ngokubanzi. Zininzi emanzini kwaye zipakishwe zizondlo ezininzi, iitumato zikwangumthombo olungileyo wevithamini C ngokunjalo [52] .
Vitamin C kwi-100 g nganye = 15 mg.
Imiphumela : Xa isetyenziswa kakhulu, iitumato zinokubangela urhudo, iingxaki zezintso kunye nentlungu emzimbeni.
30. ICranberry
Kuthathelwa ingqalelo njengokutya okuphezulu ngenxa yexabiso lesondlo esiphakamileyo kunye nomxholo we-antioxidant, izibonelelo zempilo zecranberries zisusela ekwehliseni umngcipheko wosulelo lomchamo ekulweni izifo ezahlukeneyo [53] .
Vitamin C kwi-100 g nganye = 13.3 mg.
Imiphumela Ukusetyenziswa kakhulu kunokukhokelela kurhudo, isisu okanye isisu esiswini kunye namatye ezintso.
31. iRharnate (Anaar)
Iirharnate zithathwa njengesinye seziqhamo ezisempilweni. Ukusuka ekuthinteleni okanye ekunyangeni izifo ezahlukileyo ukuthoba ukudumba, iirharnati zinoluhlu olubanzi lwezibonelelo zezempilo [54] [55] . Umthombo olungileyo kwaye usempilweni wevithamini C, iziqhamo zinokunceda ekuphuculeni ukusebenza kwezemidlalo ngokunjalo [56] .
Vitamin C kwi-100 g nganye = 10.2 mg.
Imiphumela Iimpawu zobuntununtunu zibandakanya ukurhawuzelela, ukudumba, ukuphuma kwempumlo kunye nokuphefumla nzima.
32. Iavokhado
Ukotapeya ikwabizwa ngokuba sisiqhamo sebhotela okanye ipearigator. Zijongwa njengohlobo oluthile lweziqhamo oluphezulu kumafutha asempilweni [57] . Esi siqhamo sikwabonelela phantse iivithamini kunye neeminerals ezingama-20 kuyo yonke inkonzo kubandakanya i-potassium, i-lutein kunye ne-folate [58] . Umthombo ophakathi, kodwa osempilweni wevithamini C, iziqhamo kufuneka zisetyenziswe ngokumodareyitha.
Vitamin C kwi-100 g nganye = 10 mg.
Imiphumela Ukusetyenziswa kakhulu kunokukhokelela ekuzuzeni ubunzima, yiyo loo nto kubenze bube buphakathi.
33. ICherry
Umthombo olungileyo wevithamini C, iitsheri zikwapakishwe nge potassium, ifayibha, kunye nezinye izakhamzimba umzimba wakho ekufuneka usebenze kakuhle [59] .
Vitamin C kwi-100 g nganye = 10 mg.
Imiphumela : Ukutya isixa esikhulu sejusi yecherry kungakhokelela ekugayeni kunye nasifo sohudo.
34. Iapilkosi (Khubaanee)
Iziqhamo ezincinci zipakishwe luluhlu olunomtsalane lweeminerali kunye neevithamini ezinjengevithamini A, ivithamin C, ivithamin K, ivithamin E, potasium, ithusi, imanganizi, imagniziyam, iphosphorus kunye ne-niacin [60] . Umthombo olungileyo wevithamini C, iiapilkosi zinokomiswa zityiwe okanye zingatyiwa zikrwada nazo.
Vitamin C kwi-100 g nganye = 10 mg.
Imiphumela : Abafazi abakhulelweyo nabancancisayo kufuneka bakuphephe ukusebenzisa i-apricot, kwaye kwabanye abantu, iiapilkosi zinokubangela ukungezwani komzimba esiswini.
35. I-Blueberry
Iiblueberries zinokunceda ukubonelela ngesixa esifanelekileyo sevithamini C kwisidlo sakho semihla ngemihla. Ipakishwe ngefiber, i-potassium, i-folate, i-vitamin B6, kunye ne-phytonutrients, amajikijolo anceda ukunciphisa inani elipheleleyo le-cholesterol egazini kunye nokunciphisa umngcipheko wesifo senhliziyo ngokunjalo [61] [62] .
Vitamin C kwi-100 g nganye = 9.7 mg.
Imiphumela : Ukusetyenziswa kakhulu kunokubangela uxinzelelo lwesisu, i-hypoglycaemia kunye nomngcipheko owandayo wokopha xa uthatha amayeza athile amiselweyo.
36. Ivatala (iTarabooj)
Iivatala ziqulathe iipesenti ezingama-92 zamanzi. Ukulunywa nganye kwevatala kunexabiso elifanelekileyo levithamini A, ivithamin C, ii-antioxidants kunye neeamino acid [63] . Kuyatshiwo ukuba i-riper ivatala, amanqanaba aphezulu e-lycopene kunye ne-beta-carotene [64] .
Vitamin C kwi-100 g nganye = 8.1 mg.
Imiphumela Ukusetyenziswa kakhulu kwevatala kunokubangela urhudo okanye ezinye iingxaki zesisu. Ukuchitha ngaphezulu kwe-30 mg ye-lycopene kunokubangela ukugaya, ukuqunjelwa, kunye isicaphucaphu.
Kwakhona, abantu abane-hyperkalemia (amanqanaba aphezulu e-potassium) akufuneki batye ngaphezulu kwe-1 indebe yevatala ngemini [65] .
37. UTamarind (Imli)
I-Tamarind igcwele iivithamini ezingafaniyo, ngakumbi iivithamini B kunye no-C, ii-antioxidants, i-carotene kunye neeminerali ezinje nge-magnesium kunye ne potassium. Ngenxa yoko, esi siqhamo se-mushy sithathwa njengendawo yokugcina izondlo [66] [67] .
Vitamin C kwi-100 g nganye = 4.79 mg.
Imiphumela : UTamarind unokunciphisa amanqanaba eswekile yegazi kubantu abanesifo seswekile. Ukusetyenziswa kakhulu kunokubangela neengxaki zesisu.
38. Iapile (Seb)
Kungabonakala kumangalisa kodwa, iiapile ziqulathe inani elifanelekileyo levithamini C [68] . Ii-apile zinefayibha eninzi kwaye zixinekile kumandla ombane nto leyo ezenza iziqhamo ezinciphise ukulahleka kobunzima [69] . Ukutya ii-apile mihla le (kumthamo olawulwayo) kunokunceda ukuphucula impilo yakho iyonke [70] .
Vitamin C kwi-100 g nganye = 4.6 mg.
Imiphumela Ukutya ii-apile ngokugqithileyo kunokukhokelela ekuzuzeni ubunzima kwaye kungonakalisa i-enamel yezinyo.
39.Iidiliya eziMnyama (zangaphakathi)
Iidiliya ezimnyama ziyaziwa ngombala velvety kunye nencasa eswiti kwaye zipakishwe zizakhamzimba kunye nee-antioxidants [71] . Iidiliya ezimnyama zityebile ku-vitamin C, K no-A kunye nee-flavonoids kunye neeminerali, kwaye zinokunceda ukuphucula ukhuseleko lwakho [72] [73] .
Vitamin C kwi-100 g nganye = 4 mg.
Imiphumela : Abanye abantu banokuba neempendulo ezichasayo kunye nesisu, isisu, isicupunu, ukugabha, ukukhwehlela, umlomo owomileyo, umqala, ukusuleleka, intloko, kunye neengxaki ze-muscular.
40. Isiqhamo sesonka
Ipakishwe ngezibonelelo ezininzi zempilo, iziqhamo zesonka ngumthombo ophakathi wevithamini C [74] . Ukutya iziqhamo kumthamo olawulwayo kunokunceda ukukhuthaza ukwehla kobunzima, ukulawula uxinzelelo lwegazi njalo njalo.
Vitamin C kwi-100 g nganye = 1.07 g.
Imibuzo ebuzwa qho
Q. Sesiphi esona siqhamo siphakamileyo ku-vitamin C?
UKUYA. IKakadu Plum.
Q. Kukuphi ukutya okuphezulu ku-vitamin C?
UKUYA. Ukutya okunotyebi ku-vitamin C kubandakanya i-broccoli, i-cantaloupe, i-cauliflower, i-kale, i-kiwi, ijusi ye-orenji, ipapaya, obomvu, oluhlaza okanye uphuzi wepepile, ibhatata, istrawberry kunye neetumato.
Q. Zeziphi iziqhamo ezine vithamin C engaphezulu kune orenji?
UKUYA. Ezinye zeziqhamo ezinomthamo we-vitamin c ongaphezulu kweorenji ziiwiwi, iguava, ilitshi, ipapaya njl.
Q. Ndingayinyusa njani ivithamin C yam?
UKUYA. Yitya iziqhamo zakho kunye nemifuno iluhlaza xa kunokwenzeka, utye ukutya okune-vitamin C kwaye utye imifuno ebilileyo.
Q. Ngaba iminqathe iphezulu ku-vitamin C?
UKUYA. I-carrot ngumthombo ophakathi wevithamini C kwaye inegalelo kwimveliso ye-collagen.
Q. Yeyiphi ivithamini elungileyo eluswini?
UKUYA. Vitamin C, E, D kunye noK.
Q. Kwenzeka ntoni ukuba ivithamin C iphantsi?
UKUYA. Unokuphuhlisa iscurvy kunye nokuphuhlisa iimpawu ezinje ngobuthathaka, i-anemia, isifo seentsini kunye neengxaki zolusu.
Q. Zeziphi iziselo eziphezulu ku-vitamin C?
UKUYA. Iiorenji kunye neejusi zeorenji zezinye zeyona mithombo ilungileyo.
Q. Zisebenza iipilisi zikavithamini C?
UKUYA. Kwimeko yomkhuhlane kunye nokubanda, ukongeza ivithamin C akuyi kuwunciphisa umngcipheko wokubamba ingqele, kodwa kunokukhawulezisa ukubuyisa kwakho kwaye kunciphise ubuzaza beempawu zakho. Kananjalo, ngelixa uthatha izongezo kunokuba yimfuneko ukufikelela kukutya okuphezulu kwe-vitamin C efunekayo ukuphucula ukubanda, qiniseka ukuba unciphisa ukusetyenziswa kwendalo kwaye uthathe izongezo ngokweengcebiso zonyango.
Q. Zingaphi ii-orenji ozifunayo ku-vitamin C?
UKUYA. Iorenji enye inamalunga ne-100 mg ye-vitamin C, eyi-130 pesenti yolo suku lucebisayo.
Q. Ingaba iitapile zinovithamin C omninzi kuneeorenji?
UKUYA. Hayi.
Q. Ndifuna ivithamini C engakanani imihla ngemihla?
UKUYA. Kubantu abadala, isixa sevithamini C esinconywayo yimihla engama-65 ukuya kuma-90 milligrams (mg) ngosuku, kwaye umda ophezulu ngowama-2 000 mg ngosuku. Nangona ukutya okuninzi okunevithamini C kungenakulindeleka ukuba kube yingozi, iidosi zokuthambisa ivithamin C zinokubangela isicaphucaphu kunye norhudo.
Q. Ingaba iilamuni zinovithamin C omninzi kuneeorenji?
UKUYA. Ewe.
Q. Ingaba ivithamin C ilunceda njani ulusu lwakho?
UKUYA. Ngokubhekisele kulusu lwakho, ivithamin C, ukuba yi-antioxidant enamandla kunokunceda ekuthomalaliseni iiradicals zasimahla.
Karthika ThirugnanamUgqirha wezonyango kunye noDyitiI-MS, i-RDN (i-USA) Yazi ngakumbi
