Zakudya 7 zomwe zili ndi vitamini C wambiri kuposa malalanje

Zakudya 7 zomwe zili ndi vitamini C wambiri kuposa malalanje

Kuti mukhale wathanzi, zambiri zachipatala zikusonyeza kuti mwamuna wamkulu ayenera kutenga 90 mg wa Vitamini C / National Institutes of Health vitamini C tsiku lililonse. Mkazi, osachepera 75 mg. Ngati muli ndi pakati, mukuyamwitsa kapena kusuta, malipiro anu a tsiku ndi tsiku amawonjezeka ndi 35-45 mg.

Thupi la munthu silidziwa kupanga ndi kusunga ascorbic acid. Choncho, m’pofunika kuti tiulandire kuchokera kunja. Mwachitsanzo, ndi chakudya. Madokotala nthawi zambiri amawona njira yopezera mavitamini kukhala yathanzi komanso yothandiza kwambiri.

Orange, mwina gwero lodziwika bwino la ascorbic acid, lili ndi Malalanje, yaiwisi, mitundu yonse yamalonda / NutritionData, 53 mg wa zinthu pa 100 g iliyonse ya zamkati. Koma izi zili kutali ndi mbiri.

Nazi zakudya 7 zomwe zili ndi vitamini C wochulukirapo kangapo kuposa zipatso za citrus. Mwa njira, izi sizowopsa: thupi silimamwa owonjezera ascorbic acid, koma limatuluka mumkodzo.

1. Chikwapu

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Rose Hips, zakutchire (Northern Plains Indians) / NutritionData ili ndi 119 mg ya vitamini C (kapena 426 mg pa 100 g) mu zipatso pafupifupi 6 zatsopano, zapakatikati. Izi ndi zosachepera 30% kuposa mtengo wofunikira watsiku ndi tsiku.

Zowona, kuti mupeze kuchuluka kofunikira koteroko, chiuno cha rose chiyenera kudyedwa yaiwisi. Vitamini C imawonongedwa ndi Gao ‑ feng Yuan, Bo Sun, Jing Yuan, Qiao-mei Wang. Zotsatira za njira zosiyanasiyana zophikira pazakudya zolimbikitsa thanzi za broccoli / Journal of Zhejiang Univerity. Sayansi ikatenthedwa, chifukwa chake, mukathira madzi otentha pa zipatsozo, zimatha kutaya mpaka 30% ya ascorbic acid yomwe ili nayo.

2. Tsabola

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Ngati mumakonda zakudya zotentha komanso zathanzi, sankhani tsabola wobiriwira. Mkaka umodzi wolemera pafupifupi 45 g uli ndi Tsabola, tsabola wotentha, wobiriwira, waiwisi / NutritionData 109 mg vitamini C (kapena 242 mg pa 100 g). Poyerekeza, mu tsabola wofiira wa miyeso yofanana, Tsabola 65, tsabola wotentha, wofiira, waiwisi / NutritionData mg.

Ngati vitamini C wambiri ndi wofooka mtsutso kuti muwonjezere zonunkhira zotentha kwambiri ku saladi ndi supu, apa pali ena ochepa. Capsaicin / University of Michigan Health imakhulupirira kuti ndi capsaicin, yomwe imapatsa chilili kununkhira kwake, imathandizira kuthetsa ululu wosiyanasiyana, komanso kuthana ndi kutupa. Komanso kugwiritsa ntchito tsabola kungapangitse kagayidwe kachakudya ndikufulumizitsa kuwotcha mafuta, mu phunziro laling'ono M. Yoshioka, S. St-Pierre, M. Suzuki, A. Tremblay. Zotsatira za tsabola wofiira zomwe zimawonjezeredwa pazakudya zamafuta ambiri komanso zamafuta ambiri pazakudya zopatsa mphamvu komanso kugwiritsa ntchito gawo lapansi mwa azimayi aku Japan. chakudya Chile.

3. Tsabola wachikasu wotsekemera

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Ndikokwanira kudya 100 g wa tsabola wokoma wachikasu (ichi ndi kulemera kwa chipatso cha sing'anga-kakulidwe), ndipo mudzalandira Tsabola, zotsekemera, zachikasu, zaiwisi / NutritionData za 180 mg wa vitamini C. Ndiko kuti, kawiri kawiri mtengo watsiku ndi tsiku.

Mu tsabola wofiira wonyezimira, ascorbic acid ndi wochepa pang'ono, 128 mg pa 100 g ya mankhwala. Komabe, izi ndizokwanira kupereka thupi lonse ndi ascorbic acid.

4. Black currant

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Pafupifupi galasi (100 g) la currants lidzapereka Currants, European black, yaiwisi / NutritionData 181 mg wa vitamini C. Komanso kuchuluka kwa anthocyanins kuchokera ku Gina Borges, Alexandra Degeneve, William Mullen, Alan Crozier. Kuzindikiritsa ma flavonoid ndi phenolic antioxidants mu black currants, blueberries, raspberries, red currants, ndi cranberries / Journal of Agricultural and Food Chemistry, zomera zamtundu zomwe zimatchulidwa kuti antioxidant katundu.

5. Thyme (thyme)

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Pankhani ya magalamu, thyme imakhala ndi vitamini C wochulukirapo katatu kuposa malalanje: mpaka 160 mg wa Thyme, watsopano / NutritionData pa 100 g ya zonunkhira.

Inde, simungathe kudya kuchuluka kwa thyme. Koma ngakhale mutangowaza supuni 1-2 za masamba odulidwa pa saladi, mumafika 7 mg wa ascorbic acid.

6. Parsley

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Mu 100 g wa therere, oposa 130 mg wa Parsley, yaiwisi / NutritionData vitamini C. Kuwaza mowolowa manja ndi parsley saladi kapena msuzi, ndi kupeza osachepera 10% ya chofunika tsiku mlingo wa ascorbic acid.

Kuonjezera apo, parsley, monga masamba ena obiriwira, ndi gwero labwino kwambiri lachitsulo chopanda heme. Mtundu uwu wa mchere umapezeka muzakudya za zomera ndipo umakhala wochepa kwambiri kusiyana ndi heme ya nyama. Koma pamaso pa vitamini C, thupi limatenga chitsulo chomera bwino kuposa Vitamini C / National Institutes of Health. Choncho ntchito parsley akhoza kuganiziridwa, mwa zina, monga njira kupewa chitsulo akusowa magazi m'thupi.

7. Gwava

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Chipatso chachilendo chokhala ndi thupi la pinki chimakhala ndi vitamini C wochulukirapo 4-5 kuposa malalanje ndi zipatso zina zilizonse za citrus, pafupifupi 228 mg Guavas, wamba, yaiwisi / NutritionData pa 100 g.