Izithelo Eziphezulu ku-Vitamin C

I-vitamin CKuyivithamini ebalulekile encibilika emanzini okufanele itholakale ekudleni. Kubalulekile hhayi kuphela ukuqinisa amasosha omzimba, kodwa futhi ukuze umzimba wakho usebenze kahle. I-Vitamin C iyi-antioxidant enamandla futhi isekela ukukhula kwamangqamuzana kanye nomsebenzi wesimiso sokujikeleza kwegazi.

Inezinzuzo ezinjengokulawula ingozi yomdlavuza, ukunciphisa ingozi yesifo senhliziyo, ukunciphisa inqubo yokuguga, ukusiza ekumunceni insimbi ne-calcium, ukuqinisa amasosha omzimba nokunciphisa amazinga okucindezeleka.

Ngokungafani nezinye izakhamzimba, imizimba yethu ayikwazi ukukhiqiza uvithamini C. Umthombo wawo kuphela ukudla esikudlayo. Ngakho-ke, ukuntuleka kukavithamini C kuyisimo esivamile esingabangela ukuqothuka kwezinwele, izinzipho eziphukayo, imihuzuko, izinsini ezivuvukele, isikhumba esomile, ubuhlungu bomzimba, ukukhathala, isifo senhliziyo nemithambo yegazi, ukushintshashintsha kwemizwelo, izifo, nokopha.

Ukuze ulwe nalezi zimpawu nezimpawu, kuyadingeka ukuthola i-vitamin C eyanele ekudleni nsuku zonke. esihlokweni Izithelo ezinothe ngovithamini C ve inani le-vitamin C eliqukethe izofakwa ohlwini.

Izithelo Eziqukethe I-Vitamin C

I-Cockatoo Plum

Lesi sithelo siwumthombo ophakeme we-vitamin C. Iqukethe uvithamini C ophindwe izikhathi eziyi-100 kunewolintshi. Futhi inothile nge-potassium ne-vitamin E.

okunomsoco kakhulu I-cockatoo iplamuithole ukuthandwa muva nje ngenxa yekhono layo lokukhawulela ukuqala kokuwohloka kobuchopho ngenxa yokuba khona kwama-antioxidants.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 5.300 mg.

ugwava

Ngokusho kochwepheshe, guava Ingenye yemithombo ecebile kavithamini C. Ugwava owodwa nje uhlinzeka ngaphezu kuka-200mg kavithamini C.

Kuye kwenziwa ucwaningo oluhlukahlukene ukuze kuqondwe umphumela wegwava ezingeni lomuntu likavithamini C, futhi kutholakale ukuthi ukusetshenziswa njalo kwesithelo kungasiza ukwehlisa umfutho wegazi kanye namazinga e-cholesterol ephelele.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 228.3 mg.

kiwi

kiwi Ukudla kuqinisa amasosha omzimba futhi kusiza ukulwa nezifo.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 92.7 mg.

Jujube

Omunye wemithombo engcono kakhulu kavithamini C, i-jujube inezinzuzo ezinjengokuvuselela isikhumba, ukusiza ekwehleni kwesisindo nokuqinisa amasosha omzimba nokunciphisa ukucindezeleka.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 69 mg.

I-papaya

Ham sasigaya upopo Ibuye ibe umthombo omkhulu kavithamini C kanye novithamini A, i-folate, i-fibre yokudla, i-calcium, i-potassium ne-omega 3 fatty acids.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 62 mg.

strawberry

strawberryziphezulu ngovithamini C, kanti inkomishi engu-1 yama-strawberry iqukethe amaphesenti angu-149 okudla kwansuku zonke. Ama-strawberries nawo angumthombo omuhle wama-antioxidants kanye ne-fiber yokudla.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 58.8 mg.

orange

Isilinganiso esisodwa nsuku zonke orange ukuyidla kunganikeza ukudla okudingekayo kwe-vitamin C.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 53.2 mg.

Limon

eluhlaza ve ilamula Izithelo ezisawolintshi zicebile ku-vitamin C.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 53 mg.

uphayinaphu

uphayinaphuKuyisithelo esishisayo esiqukethe ama-enzyme, ama-antioxidants namavithamini. Iqukethe inani elihle likavithamini C, isiza ukunciphisa ukugaya nezinye izinkinga ezihlobene nesisu. Ukusebenzisa uphayinaphu kufakazele ukuthi kunenzuzo ekulawuleni umjikelezo wokuya esikhathini ngenxa yokuba khona kwe-enzyme ebizwa ngokuthi i-bromelain.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 47.8 mg.

I-Currant

Ecebile kuma-antioxidants, i-currant emnyama ingumthombo omuhle wevithamini C. Ukudla i-blackcurrant kusiza ukunciphisa umonakalo we-oxidative ohambisana nezifo ezingapheli.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 47.8 mg.

I-gooseberry

Eyaziwa nangokuthi i-amla ugqumugqumu waseNdiya Idliwa kakhulu ukuvikela ukukhwehlela kanye nemikhuhlane futhi ikhuthaze ukukhula kwezinwele.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 41.6 mg.

ikhabe

Ukudla ikhabe kungenye yezindlela ezilula nezingcono kakhulu zokupholisa umzimba. Umthombo omuhle kakhulu kavithamini C, i-cantaloupe nayo igcwele i-niacin, i-potassium, novithamini A.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 41.6 mg.

i-Mango

i-MangoIwumthombo omuhle kavithamini C, kanye nezinye izakhamzimba ezifana nefiber, uvithamini A, B6 kanye nensimbi. Ukudla umango njalo nangendlela elawulwayo kunenzuzo enkulu empilweni iyonke.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 36.4 mg.

kamalibhele

kamalibheleIwumthombo ocebile kavithamini C futhi iqukethe amanani amancane okusansimbi, i-potassium, uvithamini E no-K.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 36.4 mg.

Umdala-berry

Umdala-berry Izithelo zesitshalo zigcwele ama-antioxidants namavithamini angasiza ekuqiniseni amasosha omzimba. 

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 35 mg.

Izithelo Zenkanyezi

I-Starfruit iqukethe imisoco ebalulekile. Lezi zinenzuzo ekunciphiseni isisindo futhi zisiza ukuthuthukisa ukugaya.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 34.4 mg.

ubhamubhamu

ukudla amagilebhisiIsiza ukugcina izinga likashukela egazini lilingana. Kungcono uma kudliwe ekamelweni lokushisa, ngakho-ke kufanele kugwenywe ukugcina esiqandisini.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 31.2 mg.

UPomelo

Ilungu elikhulu lomndeni we-citrus pomelouyisihlobo esiseduze segrapefruit. Njengoba igcwele uvithamini C, i-pomelo izuzisa umzimba ngezindlela eziningi, njengokuqinisa amasosha omzimba.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 31.2 mg.

Passion Isithelo

Lesi sithelo esingavamile siwumthombo omuhle kavithamini C, esiza ukuqinisa amasosha omzimba futhi sisekele ukugaya okungcono.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 30 mg.

I-Prickly Pear

Yiyona evame kakhulu ezinhlotsheni ezinkulu zesitshalo se-cactus. Inezinzuzo ezinjengokwehlisa amazinga e-cholesterol aphezulu, ukuthuthukisa inqubo yokugaya ukudla kanye nokunciphisa ingozi yesifo sikashukela.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 30 mg.

Mandarin

Umthombo omuhle kavithamini C, lesi sithelo singesomndeni wamawolintshi. Ama-Tangerines alungele impilo ngezindlela eziningi, kusukela ekugcineni amathambo enempilo kuya esiza ekumunceni insimbi, isithelo sinothe nge-folate ne-beta-carotene.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 26.7 mg.

raspberry

raspberry Inama-kilojoule aphansi kodwa inothile nge-fiber, amavithamini, amaminerali nama-antioxidants. Izithelo ziwumthombo omuhle kavithamini C.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 26.2 mg.

Durian

isithelo se-durian Iqukethe inani elikhulu lezakhamzimba ezizonikeza umzimba inani elanele lamavithamini namaminerali. Kuyasiza ukugcina izinga lomfutho wegazi kanye nokuqukethwe kwe-vitamin C.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 19.7 mg.

ubhanana

Umthombo omuhle we-fiber, amavithamini, amaminerali kanye nesitashi esingazweli ibhananaumthombo omuhle kavithamini C.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 18.4 mg.

utamatisi

Imifino njengoba ukusetshenziswa Culinary, izithelo kubhekwa izithelo utamatisi Iwumthombo omuhle kavithamini C, onamanzi amaningi futhi ogcwele imisoco ehlukahlukene.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 15 mg.

I-Cranberry

Kubhekwa njenge-superfood ngenxa yenani eliphezulu lokudla okunomsoco kanye nokuqukethwe kwe-antioxidant. izinzuzo zezempilo ze-cranberriesLokhu kusuka ekunciphiseni ingozi yokutheleleka nge-urinary tract infections kuya ekulweni nezifo ezihlukahlukene.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 13.3 mg.

emhlophe

emhlophe Ingenye yezithelo ezinempilo kakhulu. Inezinhlobonhlobo zezinzuzo zezempilo, kusukela ekuvimbeleni noma ekwelapheni izifo ezihlukahlukene kuya ekunciphiseni ukuvuvukala. Ukuba umthombo omuhle futhi onempilo kavithamini C, isithelo sibuye sisize ukuthuthukisa ukusebenza kwezemidlalo.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 10.2 mg.

ukwatapheya

Kuwuhlobo oluyingqayizivele lwesithelo olunamafutha amaningi anempilo. Ihlinzeka ngamavithamini namaminerali angaba ngu-20, kuhlanganise ne-potassium, i-lutein, ne-folate. 

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 10 mg.

cherry

Umthombo omuhle kavithamini C okusamathundulukaFuthi igcwele i-potassium, i-fiber, nezinye izakhamzimba umzimba ozidingayo ukuze usebenze kahle kakhulu.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 10 mg.

amabhilikosi

amabhilikosiIgcwele uhlu oluhlaba umxhwele lwamaminerali namavithamini, okuhlanganisa uvithamini A, uvithamini C, uvithamini K, uvithamini E, i-potassium, ithusi, i-manganese, i-magnesium, i-phosphorus ne-niacin. 

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 10 mg.

AmaBlueberries

AmaBlueberries Iqukethe i-fiber, i-potassium, i-folate, i-vitamin B6 nama-phytonutrients. Kuyasiza ukwehlisa inani eliphelele le-cholesterol egazini kanye nobungozi besifo senhliziyo.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 9.7 mg.

ikhabe

ikhabe Iqukethe amanzi angamaphesenti angama-92. Iqukethe uvithamini A, uvithamini C, ama-antioxidants nama-amino acid.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 8.1 mg.

UTamarind

I-Tamarind igcwele amavithamini ahlukahlukene, ikakhulukazi amavithamini B no-C, ama-antioxidants, amaminerali afana ne-carotene, i-magnesium ne-potassium.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 4.79 mg.

Elma

Elma Inothile nge-fiber futhi iphansi ku-energy density, okuyenza ibe isithelo esinobungani sokuncipha kwesisindo.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 4.6 mg.

Amagilebhisi Amnyama

Amagilebhisi amnyama aziwa ngombala wawo oyivelvety kanye ne-flavour emnandi futhi agcwele izakhamzimba kanye nama-antioxidants. Amagilebhisi amnyama anothile ngamavithamini C, K, no-A, kanye nama-flavonoid namaminerali, futhi asiza ekuqiniseni amasosha omzimba.

Okuqukethwe kwe-Vitamin C kwe-100 amagremu okuphakelayo = 4 mg.