1 - Kungani Udinga I-Vitamin C
I-Vitamin C ibalulekile ekukhuleni okujwayelekile nokugcinwa kwezicubu eziningi zomzimba wakho, kufaka phakathi i-collagen, edingekayo ukuze uthole izicubu ezinempilo eziphilile nokuphulukiswa kwesilonda.
I-Vitamin C iyasiza futhi amathambo akho namazinyo akho ahlale eqinile. Kudingeka futhi ukuba wenze ama-neurotransmitter athile kanye ne-protein yamagciwane kanye nesistimu yakho yegciwane lengculazi ixhomeke ku-vitamin C.
Ngenxa yokuthi i-vithamini engenawo amanzi, umzimba wakho awugcini i-vitamin C ngakho-ke kudingeka ubeke izitolo zakho zevithamini C nsuku zonke. I-Institute of Medicine incoma ukuthi abantu abadala bathola ama-milligram angu-75 kuya kwangu-90 kavithamini C.
Uma udla ukudla okucebile izithelo nemifino cishe uthola okwanele. Kodwa uma ungaqiniseki, kungasiza ukwengeza noma yikuphi kokudla okuyi-vitamin C ephezulu kwimenyu yakho yansuku zonke. Flip ngokusebenzisa umbukiso wesilayidi ukuze ufunde kabanzi.
2 - ama-oranges ne-orange juice
Ingilazi eyodwa ye-ounce yamanzi e-orange iqukethe ama-milligrimu angu-124 evithamini C, ngakho-ke kuthatha eyodwa ukukhonza ukuze uthole uvithamini C.
Ama-oranges nejusi le-orange nazo ziyimithombo emihle ye-potassium, i-folate, i-lutein ne-vitamin A. Wonke ama-oranges nawo angumthombo omuhle we-fiber , kodwa iningi le-fiber lilahlekile uma uphuza ijusi.
3 - I-Grapefruit
I-grapefruit ihlobene nama-oranges, ngakho akumangazi ukuthi i-vithamini C. I-half half of the grapefruit inezinkulungwane ezingu-45 zamavithamini C, plus fiber, potassium , ne-Vitamin A. eningi. futhi, kuphela 37.
Izithelo zomvini zivuthiwe, ngakho-ke ungase ufune ukungeza ukufafaza okuncane kweshukela noma enye i-sweetener ngaphambi kokuba udle.
4 - i-Green Peppers
I-pepper eliphakathi kwe-bell eliphakathi nendawo elinezigidigidi ezingu-95 zamavithamini C, okwanele usuku olulodwa olugcwele. Ama-pepper e-green bell nawo aphezulu e-potassium, amavithamini A no-K, futhi nawo aphansi kwamakholori.
I-pepper e-green bell ingahlungwa noma iqoshiwe futhi yengezwe esaladini noma isetshenziswe njengesithako ezitsheni ezihlukahlukene. Khetha izinambuzane ezihlaza okwesibhakabhaka esinesikhumba esingenasici.
5 - Red Pepper Pepper
I-pepper ebomvu e-red iphezulu ku-vitamin C, njenge-pepper eluhlaza okwesibhakabhaka, kodwa i-flavor enamandla. Omunye pepper obomvu obomvu obomvu unama-milligram angu-150 kavithamini C. Uphinde ulayishwe i-fibre, i-vitamin A, amavithamini amaningi ahlukahlukene-B, ne-potassium. Le pepper inama-khalori angu-37 kuphela.
Engeza i-pepper elibomvu elibomvu eliqoshiwe kuya kuma- saladi noma uwasebenzise ukuze usebenzise izitsha zokudla zemifino. Engeza upelepele obomvu oqoshiwe kuya kumasiki nama-stews-balondoloza amavithamini C amaningi ngemuva kokupheka.
6 - ama-Strawberries
Ama-Strawberries amnandi, amnandi futhi agcwele i-vitamin C. Ikhobe eyodwa yama-strawberry ayizigidi eziyi-98. Ama-strawberries nawo aphezulu e-potassium, i-magnesium, i-folate, ne-fiber.
I-strawberries encane kakhulu yenza isiphuzo esihle kakhulu. Noma engeza tincetu ze-strawberry ku-oatmeal, okusanhlamvu okubandayo noma i-yogurt okwesikhashana kwasekuseni okunempilo.
7 - i-Broccoli
Enye indebe eluhlaza oqoshiwe i-broccoli ine-81 mg i-vithamini C. Akunjalo nezejusi le-orange, kepha ukukhonza okukhulu kwe-broccoli eluhlaza kunika kakhulu u-vitamin C oyodinga usuku olulodwa. Ukupheka kunciphisa i-vitamin C inkomishi eyodwa-eyodwa ye-broccoli ephekiwe ephethe ama-milligram angu-50 ka-vitamin C-isamangalisa.
Enye inkomishi ye-broccoli (okungenhla noma ephekwe) inama-khalori angu-30. I-Broccoli nayo imthombo omuhle kakhulu we-calcium, i-potassium, i-fibre, amavithamini A no-K kanye nenqwaba ye-antioxidants.
8 - i-Kiwifruit
I-Luswifruit eluhlaza okwesibhakabhaka iyimithombo emihle kakhulu ye-vitamin C-eyodwa isithelo esincane sinemiligrikhi engaphezu kuka-60. I-Kiwifruit nayo icebile nge-potassium ne-fiber, kodwa i-calories ephansi. Esinye isithelo sinama-khalori angu-40.
I-Kiwifruit iyinambitheka yonke eyedwa noma ixubene nezinye izithelo namantongomane esaladi lesithelo esinempilo.
9 - amahlumela aseBrussels
Amahlumela aseBrussels anethambile ku-vitamin C-ngisho nangemva kokupheka. Enye indebe inezigidigidi ezingu-96. Ziphakeme kakhulu kumavithamini amaningi namaminerali, ama-fibre, nama-antioxidants.
Izitshalo zaseBrussels zivame ukuphekwa futhi zikhonjiswe njengesitsha sezinhlangothi, kodwa ungakwazi futhi ukusika noma ukusika amahlumela aluhlaza aseBrussels bese uwasebenzisa esaladini futhi uphonsa izindlela zokupheka.
10 - Iklabishi ephekwe
Iklabishi elishisayo ingafaka kancane u-vitamin C ekudleni kwakho kwansuku zonke, kodwa iklabishi ephekiwe inokunye okuningi. Nakuba ukupheka kunciphisa inani levithamini C kunoma yikuphi ukudla, futhi kunciphisa ivolumu, uzothola u-vithamini C ngaphezulu ngekomishi iklabishi eliphekwe.
Enye indebe yeklabishi eluhlaza ingama-milligram ama-vitamin C angama-30 kanti indebe eyodwa iklabishi ephekiwe iseduze kwama-milligram angu-60. Iklabishi iqukethe i-antioxidants, amaminerali, i-vitamin K ne-fiber.
11 - Utamatisi Juice
I-tomato eluhlaza akuyona umthombo omubi we-vitamin C-eqinisweni, inama-milligram angu-20. Kodwa uzothola u-vithamini C kakhulu uma utamatisi ubhekwa ujusi. Eqinisweni, ingilazi eyodwa ye-8-ounce yamanzi utamatisi inama-milligram angaphezu kuka-120 kavithamini C. Ibuye i-vitamin A ne-lycopene, i-antioxidant enhle enhliziyweni yakho.
Uzothola u-vitamin C amaningi uma usebenzisa i-tomato juice nezinye izinto ezikhiqizwa utamatisi eziphekwe kukho.
12 - Ukholifulawa
Ukholifulawa luyinkimbinkimbi, enomnandi, futhi umthombo omuhle kakhulu wevithamini C. Ingqikithi eyodwa yekholifulawa eqoshiwe eluhlaza ine-milligamu ayi-50 kavithamini C. Ukholifulawa ucebile ne-fiber, calcium, potassium, folate kanye ne-vitamin K, kanye nomthombo omkhulu wama-antioxidants .
Khonza i-cauliflower eluhlaza ngesaladi noma nge-dip glow. Ikholifulawa ephekwe kuhle kakhulu-indebe eyodwa inezinkulungwane ezingama-30 zamavithamini C.
13 - I-Cantaloupe
Ukudla i-cantaloupe kuyindlela eyodwa eqabulayo yokupholisa ngosuku olushisayo lwehlobo, kanye nomthombo omuhle kakhulu we-vitamin C. Ingqikithi eyodwa ye-cantaloupe ene-cubed ine-milligrimu engaba ngu-60, kanye ne-potassium, i-niacin ne-vitamin A eningi, futhi iphansi , nge-40 indebe ngayinye.
Yidla i-cantaloupe njenge-snack elimnandi noma uhlanganise nezithelo nezinye izinambuzane ze-saladi yezithelo ezimnandi nezempilo.
14 - Ama-Melon we-honeydew
Amaqabunga ama-Honeydew aphezulu kakhulu ku-vitamin C-one indebe ye-honeydew i-melon balls ine-vitamin engama-30 ka-vitamin C. Futhi iphinde ibe ne-potassium futhi ingumthombo omuhle wamavithamini amaningi no-vitamin K amaningi. cishe amakholori angu-60.
Sisebenzela izinyosi zomunci we-dessert noma i-snack noma usebenzise izithelo zokupheka izithelo.
15 - amaphayinaphu
Ama-apinapula amnandi kakhulu futhi anandi, futhi alayishwa ne-vitamin C-one indebe yamaninapple anezinkulungwane ezingaba ngu-80. Futhi ungumthombo omuhle we-potassium, i-magnesium, i-folate, ne-fiber. Enye indebe yama-chinanese ine-calories ayi-80.
Khonza izinhlayiya ezintsha ezinanatha zama-pineapple njenge-snack noma njenge-dessert. I-Ananas iphinda ihlanganise nesiphuzo esiphundu ezitshalweni zezithelo ezishisayo ze-smoothies.
16 - Amazambane
Amazambane aziwa ngokuqukethwe kwawo kwe-potassium, kodwa futhi aphezulu ku-vithamini C. Amazambane nawo angumthombo omuhle we-niacin ne-magnesium. Ngaphezu kwalokho, ukudla amazambane kuyindlela enhle yokwengeza i-fibre ekudleni kwakho uma nje udla amajackethi.
Khonza amazambane abhakabelisiwe nge toppings enempilo efana broccoli, salsa noma dab of ukhilimu omuncu. Amazambane angabuye agwetshwe noma abizwe-noma agcoke.
Umthombo:
I-United States uMnyango wezoLimo lwezoLimo lwezoLimo lwezoLimo lwezoLimo lwezoLwazi lwezoLimo lweNational National Nutrient for Standard Reference Release 28. Kufinyeleleke kuMashi 9, 2016. https://ndb.nal.usda.gov/ndb/search.