Iziqhamo eziphezulu kwiVithamin C

Ivithamin CYivithamin enyibilikayo emanzini eyimfuneko ekufuneka ifunyenwe ekutyeni. Kubalulekile kungekuphela nje ukunyusa amajoni omzimba, kodwa nokuba umzimba wakho usebenze ngokufanelekileyo. I-Vitamin C iyi-antioxidant enamandla kwaye ixhasa ukukhula kwamaselula kunye nomsebenzi wenkqubo yokujikeleza.

Ineenzuzo ezinjengokulawula umngcipheko womhlaza, ukunciphisa umngcipheko wesifo sentliziyo, ukucotha inkqubo yokuguga, ukuncedisa ekufunxeni isinyithi kunye necalcium, ukomeleza amajoni omzimba kunye nokunciphisa amanqanaba oxinzelelo.

Ngokungafaniyo nezinye izondlo, umzimba wethu awukwazi ukuvelisa ivithamin C. Umthombo wayo kuphela kukutya esikutyayo. Ngoko ke, ukunqongophala kwevithamin C yimeko eqhelekileyo enokubangela ukulahleka kweenwele, izikhonkwane eziqhekezayo, imivumbo, iintsini ezidumbileyo, ulusu olomileyo, iintlungu zomzimba, ukudinwa, isifo sentliziyo, ukuguquka kwemizwelo, usulelo kunye nokopha.

Ukulwa nale miqondiso kunye neempawu, kuyimfuneko ukufumana i-vitamin C eyaneleyo ekudleni imihla ngemihla. kwinqaku Iziqhamo ezityebileyo kwivithamin C ve ubungakanani bevithamin C ekhoyo iya kudweliswa.

Iziqhamo ezineVithamin C

Cockatoo Plum

Esi siqhamo ngowona mthombo uphezulu wevithamin C. Iqulethe amaxesha angama-100 ngaphezulu kwe-vitamin C kuneorenji. Kwakhona ityebile kwi-potassium kunye ne-vitamin E.

inezondlo ezininzi iplamu ye-cockatooifumene ukuthandwa kutshanje ngenxa yokukwazi ukukhawulela ukuqala kokuphazamiseka kwengqondo ngenxa yobukho be-antioxidants.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 5.300 mg.

guava

Ngokweengcali, Guava Ngomnye wemithombo etyebileyo yevithamin C. I-guava enye nje ibonelela ngaphezulu kwe-200mg yevithamin C.

Uphando olwahlukeneyo luye lwenziwa ukuqonda ifuthe legwava kwinqanaba lomntu likavithamin C, kwaye kufunyaniswe ukuba ukusetyenziswa rhoqo kwesiqhamo kunokunceda ukunciphisa uxinzelelo lwegazi kunye namazinga e-cholesterol epheleleyo.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 228.3 mg.

mai

mai Ukutya komeleza amajoni omzimba kwaye kunceda ukulwa nezifo.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 92.7 mg.

Jujube

Omnye weyona mithombo ilungileyo yevithamin C, ijujube ineenzuzo ezinjengokuvuselela ulusu, inceda ekunciphiseni ubunzima kunye nokukhuthaza ukhuseleko kunye nokunciphisa uxinzelelo.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 69 mg.

Ipapaya

iham ipapaya Ikwangumthombo omkhulu we-vitamin C kunye ne-vitamin A, i-folate, i-fiber yokutya, i-calcium, i-potassium kunye ne-omega 3 fatty acids.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 62 mg.

Çilek

Çilekziphezulu kwi-vitamin C, kwaye i-1 ikomityi ye-strawberries iqulethe i-149 yepesenti yokutya kwansuku zonke. Amaqunube nawo angumthombo olungileyo we-antioxidants kunye nefiber yokutya.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 58.8 mg.

orange

Imini enye yonke imihla orenji ukuyidla kunokubonelela ngesondlo esiyimfuneko sevithamin C.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 53.2 mg.

Limon

lamoni ve lemon Iziqhamo zeCitrus zizityebi kuvitamin C.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 53 mg.

Iinanayi

IinanayiSisiqhamo seTropiki equkethe i-enzymes, i-antioxidants kunye neevithamini. Inomthamo olungileyo wevithamin C, inceda ekunciphiseni ukwetyisa kunye nezinye iingxaki ezinxulumene nesisu. Ukusetyenziswa kwephayinaphu kungqineke kuluncedo ekulawuleni umjikelo wokuya exesheni ngenxa yobukho be-enzyme ebizwa ngokuba yi-bromelain.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 47.8 mg.

icurrant

Utyebile kwi-antioxidants, i-currant emnyama ngumthombo olungileyo we-vitamin C. Ukutya i-blackcurrant kunceda ukunciphisa umonakalo oxidative ohambelana nezifo ezingapheliyo.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 47.8 mg.

I-gooseberry

Ikwabizwa ngokuba yi-amla iqunube yaseIndiya Ityiwa kakhulu ukuthintela ukhohlokhohlo kunye nengqele kwaye ikhuthaze ukukhula kweenwele.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 41.6 mg.

melon

Ukutya i-melon yenye yezona ndlela zilula kwaye zingcono zokupholisa umzimba. Owona mthombo ubalaseleyo wevithamin C, ikhantaloupe nayo igcwele iniacin, ipotassium, kunye nevithamin A.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 41.6 mg.

imango

imangoNgumthombo olungileyo wevithamin C, kunye nezinye izondlo ezifana nefiber, ivithamin A, B6 kunye nentsimbi. Ukusebenzisa imango rhoqo kwaye ngendlela elawulwayo kunenzuzo kakhulu kwimpilo yonke.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 36.4 mg.

yakhwela

yakhwelaIngumthombo otyebileyo wevithamin C kwaye ikwaqulethe izixa ezincinci ze-iron, i-potassium, ivithamin E kunye ne-K.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 36.4 mg.

Umdala-iqunube

Umdala-iqunube Iziqhamo zesityalo zigcwele i-antioxidants kunye neevithamini ezinokunceda ukunyusa amajoni omzimba. 

Umxholo we-Vitamin C we-100 gram ekhonzayo = 35 mg.

Inkwenkwezi yeziqhamo

I-Starfruit inezondlo ezibalulekileyo. Ezi ziluncedo ekulahlekeni kwesisindo kwaye zinceda ukuphucula ukugaya.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 34.4 mg.

grapefruit

ukutya igrapefruitInceda ukugcina izinga leswekile yegazi lilungelelene. Kungcono xa kusetyenziswe kwiqondo lokushisa, ngoko kufuneka kugwenywe ukugcina kwifriji.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 31.2 mg.

UPomelo

Elona lungu likhulu losapho lwesitrasi pomelosisihlobo esisondeleyo segrapefruit. Igcwele ivithamin C, ipomelo inceda umzimba ngeendlela ezininzi, ezinjengokomeleza amajoni omzimba.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 31.2 mg.

Isiqhamo somdla

Esi siqhamo singaqhelekanga ngumthombo olungileyo wevithamin C, enceda ukomeleza amandla omzimba kunye nokuxhasa ukugaya okungcono.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 30 mg.

Ipere

Yeyona ixhaphakileyo kwiindidi ezinkulu zesityalo secactus. Ineenzuzo ezifana nokunciphisa amanqanaba aphezulu e-cholesterol, ukuphucula inkqubo yokugaya kunye nokunciphisa umngcipheko wesifo sikashukela.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 30 mg.

isiMandarin

Umthombo olungileyo wevithamin C, esi siqhamo sesosapho oluorenji. IiTangerines zilungele impilo ngeendlela ezininzi, ukusuka ekugcineni amathambo esempilweni ukuya ekuncedeni ukufunxa intsimbi, isiqhamo sikwatyebile kwifolate kunye nebeta-carotene.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 26.7 mg.

raspberry

raspberry Iphantsi kweekhalori kodwa isityebi kwifiber, iivithamini, iiminerali kunye ne-antioxidants. Isiqhamo ngumthombo olungileyo wevithamin C.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 26.2 mg.

UDurian

isiqhamo se-durian Iqulethe inani elikhulu lezondlo eziza kubonelela umzimba ngeevithamini kunye neeminerali ezaneleyo. Inceda ukugcina izinga loxinzelelo lwegazi kunye nomxholo wayo we-vitamin C.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 19.7 mg.

bananas

Umthombo olungileyo wefiber, iivithamini, iiminerali kunye nesitatshi esixhathisayo ibhananangumthombo olungileyo wevithamin C.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 18.4 mg.

iitumato

Imifuno njengemveliso yokupheka, ithathwa njengesiqhamo sezityalo itumato Ingumthombo ofanelekileyo wevithamin C, egcwele amanzi amaninzi kwaye igcwele izondlo ezahlukeneyo.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 15 mg.

Icranberry

Ithathwa njenge-superfood ngenxa yexabiso layo eliphezulu lezondlo kunye nomxholo we-antioxidant. iinzuzo zempilo cranberriesEzi zisusela ekunciphiseni umngcipheko wosulelo lwe-urinary tract ukulwa nezifo ezahlukeneyo.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 13.3 mg.

lwerharnate

lwerharnate Sesinye sezona ziqhamo zisempilweni. Inoluhlu olubanzi lweenzuzo zempilo, ekukhuseleni okanye ekuphatheni izifo ezahlukahlukeneyo ekunciphiseni ukuvuvukala. Ukuba ngumthombo olungileyo kunye nonempilo wevithamin C, isiqhamo sikwanceda ukuphucula ukusebenza kwezemidlalo.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 10.2 mg.

avocado

Luhlobo olulodwa lwesiqhamo oluphezulu kumafutha aphilileyo. Inika malunga ne-20 iivithamini kunye neeminerali, kubandakanya i-potassium, i-lutein, kunye ne-folate. 

Umxholo we-Vitamin C we-100 gram ekhonzayo = 10 mg.

cherry

Umthombo olungileyo wevithamin C ItsheriIkwagcwele i-potassium, i-fiber, kunye nezinye izondlo ezifunwa ngumzimba ukuze usebenze ngokusemandleni.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 10 mg.

Iapilkosi

IapilkosiIgcwele uluhlu olunomtsalane lweeminerali kunye neevithamini, kubandakanya i-vitamin A, i-vitamin C, i-vitamin K, i-vitamin E, i-potassium, ithusi, i-manganese, i-magnesium, i-phosphorus kunye ne-niacin. 

Umxholo we-Vitamin C we-100 gram ekhonzayo = 10 mg.

Iiblueberries

Iiblueberries Iqukethe i-fiber, i-potassium, i-folate, i-vitamin B6 kunye ne-phytonutrients. Inceda ukunciphisa inani elipheleleyo le-cholesterol egazini kunye nomngcipheko wesifo senhliziyo.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 9.7 mg.

ikhabe

ikhabe Inamanzi angama-92 ekhulwini. Iqukethe i-vitamin A, i-vitamin C, i-antioxidants kunye ne-amino acids.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 8.1 mg.

UTamarind

I-Tamarind igcwele iivithamini ezahlukeneyo, ngakumbi iivithamini B kunye no-C, i-antioxidants, iiminerali ezifana ne-carotene, i-magnesium kunye ne-potassium.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 4.79 mg.

Elma

Elma Ityebile kwifayibha kwaye isezantsi kuxinzelelo lwamandla, iyenza isiqhamo esinobubele ekulahlekeni kobunzima.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 4.6 mg.

Umdiliya omnyama

Imidiliya emnyama iyaziwa ngombala wayo ovelile kunye nencasa eswiti kwaye igcwele izondlo kunye ne antioxidants. Iidiliya ezimnyama zizityebi kwiivithamini C, K, kunye no-A, kunye ne-flavonoids kunye neeminerali, kwaye zinceda ukunyusa izinga lomzimba.

Umxholo we-Vitamin C we-100 gram ekhonzayo = 4 mg.