Vitamini CNdi vitamini yosungunuka m'madzi yomwe imayenera kupezeka kuchokera ku chakudya. Ndikofunikira osati kulimbikitsa chitetezo cha mthupi, komanso kuti thupi lanu lizigwira ntchito bwino. Vitamini C ndi antioxidant wamphamvu ndipo imathandizira kukula kwa ma cell ndi ntchito ya circulatory system.
Lili ndi maubwino monga kuthana ndi chiopsezo cha khansa, kuchepetsa chiopsezo cha matenda a mtima, kuchepetsa ukalamba, kuthandizira kuyamwa kwachitsulo ndi calcium, kulimbikitsa chitetezo cha mthupi komanso kuchepetsa kupsinjika maganizo.
Mosiyana ndi zakudya zina, thupi lathu silingathe kupanga vitamini C. Magwero ake okha ndi chakudya chomwe timadya. Choncho, kusowa kwa vitamini C ndi chikhalidwe chofala chomwe chingayambitse tsitsi, misomali yophulika, mikwingwirima, kutupa mkamwa, khungu louma, kupweteka kwa thupi, kutopa, matenda a mtima, kusinthasintha kwa maganizo, matenda, ndi mphuno.
Pofuna kuthana ndi zizindikiro ndi zizindikirozi, m'pofunika kupeza vitamini C wokwanira kuchokera ku chakudya tsiku ndi tsiku. m'nkhani Zipatso zokhala ndi vitamini C ve kuchuluka kwa vitamini C komwe kuli adzalembedwa.
Zipatso Zokhala ndi Vitamini C
Cockatoo Plum
Chipatso ichi ndi gwero lalikulu la vitamini C. Lili ndi vitamini C wambiri nthawi 100 kuposa lalanje. Lilinso ndi potaziyamu ndi vitamini E.
chopatsa thanzi kwambiri cocoa plumyapeza kutchuka posachedwapa chifukwa cha kuthekera kwake kuchepetsa kuyambika kwa kuwonongeka kwa ubongo chifukwa cha kukhalapo kwa antioxidants.
100 magalamu a vitamini C = 5.300 mg.
gwafa
Malinga ndi akatswiri, guava Ndi amodzi mwa magwero olemera kwambiri a vitamini C. Magwava amodzi okha amapereka vitamini C wopitilira 200mg.
Kafukufuku wosiyanasiyana achitidwa kuti amvetsetse mmene magwava amakhudzira mlingo wa vitamini C wa munthu, ndipo kwapezeka kuti kumwa chipatsocho nthaŵi zonse kungathandize kuchepetsa kuthamanga kwa magazi ndi kuchuluka kwa mafuta m’thupi lonse.
100 magalamu a vitamini C = 228.3 mg.
kiwi
kiwi Chakudya chimalimbitsa chitetezo cha mthupi komanso chimathandizira kulimbana ndi matenda.
100 magalamu a vitamini C = 92.7 mg.
Jujube
Mmodzi mwa magwero abwino kwambiri a vitamini C, jujube ali ndi maubwino monga kutsitsimutsa khungu, kuthandizira kuchepa thupi komanso kulimbikitsa chitetezo chamthupi komanso kuchepetsa nkhawa.
100 magalamu a vitamini C = 69 mg.
papaya
nkhosa Papaya Ndiwonso gwero lalikulu la vitamini C komanso vitamini A, folate, fiber, calcium, potaziyamu ndi omega 3 fatty acids.
strawberriesali ndi vitamini C wambiri, ndipo chikho chimodzi cha sitiroberi chimakhala ndi 1 peresenti ya chakudya cha tsiku ndi tsiku. Strawberries ndi gwero labwino la antioxidants ndi fiber fiber.
100 magalamu a vitamini C = 58.8 mg.
lalanje
Sing'anga imodzi patsiku lalanje kudya kungapereke zakudya zofunikira za vitamini C.
100 magalamu a vitamini C = 53.2 mg.
Limon
layimu ve mandimu Zipatso za citrus zili ndi vitamini C wambiri.
100 magalamu a vitamini C = 53 mg.
chinanazi
chinanaziNdi zipatso zotentha zomwe zimakhala ndi michere, ma antioxidants ndi mavitamini. Lili ndi vitamini C wambiri, limathandiza kuchepetsa chimbudzi ndi mavuto ena okhudzana ndi m'mimba. Kugwiritsa ntchito chinanazi kwatsimikizira kukhala kothandiza pakuwongolera msambo chifukwa cha kupezeka kwa enzyme yotchedwa bromelain.
100 magalamu a vitamini C = 47.8 mg.
Zowonjezera
Wolemera mu antioxidants, black currant ndi gwero labwino la vitamini C. Kudya blackcurrant kumathandizira kuchepetsa kuwonongeka kwa okosijeni komwe kumakhudzana ndi matenda osatha.
100 magalamu a vitamini C = 47.8 mg.
Jamu
Amatchedwanso amla Indian jamu Amadyedwa kwambiri pofuna kupewa chifuwa ndi chimfine komanso kulimbikitsa tsitsi.
100 magalamu a vitamini C = 41.6 mg.
vwende
Kudya vwende ndi imodzi mwa njira zosavuta komanso zabwino kwambiri zoziziritsira thupi. Magwero abwino kwambiri a vitamini C, cantaloupe alinso ndi niacin, potaziyamu, ndi vitamini A.
100 magalamu a vitamini C = 41.6 mg.
wamango
wamangoNdi gwero labwino la vitamini C, pamodzi ndi zakudya zina monga fiber, vitamini A, B6 ndi iron. Kudya mango nthawi zonse komanso mowongolera ndizopindulitsa kwambiri paumoyo wonse.
100 magalamu a vitamini C = 36.4 mg.
mabulosi
mabulosiNdi gwero lambiri la vitamini C komanso lili ndi iron, potaziyamu, vitamini E ndi K.
100 magalamu a vitamini C = 36.4 mg.
Mkulu-mabulosi
Mkulu-mabulosi Zipatso za zomera zimakhala ndi antioxidants ndi mavitamini omwe angathandize kulimbikitsa chitetezo cha mthupi.
kudya manyumwaImathandiza kuti shuga asamayende bwino. Ndi bwino pamene amadya firiji, choncho ayenera kupewa kusunga mu firiji.
100 magalamu a vitamini C = 31.2 mg.
Pomelo
Membala wamkulu wa banja la citrus pomelondi wachibale wa mphesa. Pokhala ndi vitamini C, pomelo imapindulitsa thupi m'njira zingapo, monga kulimbikitsa chitetezo cha mthupi.
100 magalamu a vitamini C = 31.2 mg.
Chipatso cha Passion
Chipatso chachilendochi ndi gwero labwino la vitamini C, chomwe chimathandiza kuti chitetezo cha mthupi chitetezeke komanso kuthandizira kugaya bwino.
100 magalamu a vitamini C = 30 mg.
Peyala wa Prickly
Ndiwodziwika kwambiri pamitundu ikuluikulu ya chomera cha cactus. Ili ndi maubwino monga kuchepetsa kuchuluka kwa kolesterolini, kuwongolera kagayidwe kachakudya komanso kuchepetsa chiopsezo cha matenda a shuga.
100 magalamu a vitamini C = 30 mg.
Chimandarini
Gwero labwino la vitamini C, chipatso ichi ndi cha banja la malalanje. Ma tangerines ndi abwino pa thanzi m'njira zingapo, kuyambira pakusunga mafupa athanzi mpaka kuthandizira kuyamwa kwachitsulo, chipatsocho chimakhalanso ndi folate ndi beta-carotene.
100 magalamu a vitamini C = 26.7 mg.
rasipiberi
rasipiberi Zili ndi zopatsa mphamvu zochepa koma zimakhala ndi fiber, mavitamini, mchere ndi antioxidants. Chipatso ndi gwero labwino la vitamini C.
100 magalamu a vitamini C = 26.2 mg.
Durian
durian zipatso Lili ndi zakudya zambiri zomwe zimapatsa thupi mavitamini ndi mchere wokwanira. Zimathandizira kuti magazi azithamanga komanso kuti azikhala ndi vitamini C.
100 magalamu a vitamini C = 19.7 mg.
nthochi
Gwero labwino la fiber, mavitamini, mchere komanso wowuma wosamva nthochindi gwero labwino la vitamini C.
100 magalamu a vitamini C = 18.4 mg.
tomato
Masamba monga zophikira ntchito, botanically ankaona zipatso tomato Ndi gwero labwino la vitamini C, lomwe lili ndi madzi ambiri ndipo lili ndi michere yosiyanasiyana.
100 magalamu a vitamini C = 15 mg.
Kiranberi
Amaonedwa kuti ndi chakudya chapamwamba chifukwa cha kufunikira kwake kopatsa thanzi komanso kukhala ndi antioxidant. ubwino wathanzi wa cranberriesIzi zimachokera ku kuchepetsa chiopsezo cha matenda a mkodzo mpaka kulimbana ndi matenda osiyanasiyana.
100 magalamu a vitamini C = 13.3 mg.
khangaza
khangaza Ndi chimodzi mwa zipatso zopatsa thanzi kwambiri. Lili ndi ubwino wambiri wathanzi, kuyambira popewa kapena kuchiza matenda osiyanasiyana mpaka kuchepetsa kutupa. Pokhala gwero labwino komanso lathanzi la vitamini C, chipatsocho chimathandizanso kupititsa patsogolo masewera olimbitsa thupi.
Ndi mtundu wapadera wa zipatso zomwe zimakhala ndi mafuta ambiri athanzi. Amapereka pafupifupi 20 mavitamini ndi mchere, kuphatikizapo potaziyamu, lutein, ndi folate.
100 magalamu a vitamini C = 10 mg.
chitumbuwa
Gwero labwino la vitamini C tcheriMulinso ndi potaziyamu, CHIKWANGWANI, ndi michere ina yomwe thupi limafunikira kuti lizigwira ntchito bwino.
100 magalamu a vitamini C = 10 mg.
apricots
apricotsIli ndi mndandanda wochititsa chidwi wa mchere ndi mavitamini, kuphatikizapo vitamini A, vitamini C, vitamini K, vitamini E, potaziyamu, mkuwa, manganese, magnesium, phosphorous ndi niacin.
100 magalamu a vitamini C = 10 mg.
Mabulosi abuluu
Mabulosi abuluu Lili ndi fiber, potaziyamu, folate, vitamini B6 ndi phytonutrients. Zimathandiza kuchepetsa kuchuluka kwa cholesterol m'magazi ndi chiopsezo cha matenda a mtima.
100 magalamu a vitamini C = 9.7 mg.
vembe
vembe Lili ndi madzi 92 peresenti. Lili ndi vitamini A, vitamini C, antioxidants ndi amino acid.
100 magalamu a vitamini C = 8.1 mg.
Tamarind
Tamarind ili ndi mavitamini osiyanasiyana, makamaka mavitamini B ndi C, antioxidants, mchere monga carotene, magnesium ndi potaziyamu.
Mphesa zakuda zimadziwika ndi mtundu wawo wa velvety komanso kukoma kokoma ndipo zimakhala ndi michere yambiri komanso ma antioxidants. Mphesa zakuda zili ndi mavitamini C, K ndi A ochuluka pamodzi ndi flavonoids ndi mchere ndipo zimathandiza kulimbikitsa chitetezo cha mthupi.
