Zakudya zokhala ndi vitamini C wambiri

Zamkati

• Zakudya zomwe zili ndi vitamini C
• Analimbikitsa tsiku mlingo vitamini C
• Nthawi yoyenera kumwa vitamini C
• Momwe mungasungire vitamini C motalika

Zakudya zokhala ndi mavitamini C ambiri, monga strawberries, malalanje ndi mandimu, zimathandiza kulimbitsa chitetezo chachilengedwe cha thupi chifukwa zimakhala ndi ma antioxidants omwe amalimbana ndi zopitilira muyeso, zomwe zimapezeka mopitirira muyeso mthupi, zimayambitsa kuyambika kwa matenda ena.

Vitamini C amayenera kudyedwa pafupipafupi chifukwa ndi mchiritsi wabwino kwambiri ndipo amathandizira kuyamwa kwa chitsulo pamatumbo, makamaka kuwonetsedwa pochiza kuchepa kwa magazi. Kuphatikiza apo, vitamini C imagwira ntchito yothandiza kuchiritsa khungu ndikuwongolera kuyenda kwa magazi, kukhala wamkulu kuthandizira kupewa matenda amtima monga atherosclerosis, mwachitsanzo.

Zakudya zomwe zili ndi vitamini C

Gome lotsatirali likuwonetsa kuchuluka kwa mavitamini C omwe amapezeka mu magalamu 100 a chakudya:

Kuphatikiza apo, zakudya zina zomwe zili ndi vitamini C, ngakhale zili zochepa ndi letesi, atitchoku, chinanazi, nthochi, sipinachi, peyala, apulo, karoti, maula, maungu ndi beet. Njira yabwino yopezera vitamini C wambiri pazakudya ndikuzidya zatsopano kapena timadziti.

Analimbikitsa tsiku mlingo vitamini C

Mlingo wa vitamini C wovomerezeka tsiku lililonse umasiyanasiyana malinga ndi moyo, zaka komanso kugonana:

Ana ndi achinyamata:

• 1 mpaka 3 zaka: 15 mg.
• Zaka 4 mpaka 8: 25 mg.
• Zaka 9 mpaka 13: 45 mg.
• Zaka 14 mpaka 18: 75 mg.

Amuna azaka 19: 90 mg.

Akazi:

• Kuyambira zaka 19: 75 mg.
• Mimba: 85 mg
• Nthawi yoyamwitsa: 120 mg.

Osuta fodya:pafupifupi 35 mg wa vitamini C patsiku ayenera kuwonjezeredwa pamalangizo a tsiku ndi tsiku, chifukwa osuta amafunikira vitamini C.

Kuwonongeka ndi mankhwala kumatha kusokoneza kuyamwa kwa vitamini C, chifukwa chake, mwa achikulire athanzi, ndibwino kudya 120 mg wa vitamini C patsiku, womwe umafanana ndi kapu yamadzi a lalanje.

Kafukufuku wina akuwonetsa kuti vitamini C imatha kuthandiza kupewa matenda ena ndikuwongolera kupuma ndi matenda am'magazi, chifukwa chake ndikofunikira kuti muzidya pakati pa 100 mpaka 200 mg patsiku popewa matenda.

Onani zambiri za vitamini C muvidiyo yotsatirayi:

Nthawi yoyenera kumwa vitamini C

Vitamini C woyeserera amawonetsedwa makamaka kwa anthu omwe ali ndi zizindikilo zakusowa kwa vitamini C, monga kutuluka mwazi kosavuta pakhungu ndi m'kamwa, zomwe ndizizindikiro zamatenda. Vitamini C wothandiza atha kukhalanso othandiza pa:

• Pewani ndikulimbana ndi zipsera zofiirira zomwe zimawoneka pakhungu ngakhale pazilonda zazing'ono;
• Limbikitsani kupezanso minofu kwa ochita masewera olimbitsa thupi komanso othamanga, kuthandiza hypertrophy;
• Limbikitsani chitetezo cha mthupi, kupewa chimfine ndi chimfine;
• Limbikitsani chichereŵechereŵe chifukwa chimalimbikitsa kaphatikizidwe ka kolajeni ndi thupi, kuteteza kufooka kwa mafupa.

Komabe, anthu athanzi nthawi zambiri safuna kuwonjezera mavitamini C, chifukwa vitamini iyi imatha kupezeka mosavuta kudzera mchakudya. Dziwani zabwino zonse za vitamini C.

Momwe mungasungire vitamini C motalika

Kusunga vitamini C muchakudya ndikofunikira kuti musasiye zipatso, monga ma strawberries, mapapaya, ma kiwis kapena malalanje osenda atalumikizidwa ndi mpweya ndikuwunikiridwa ndi kuwala kwa nthawi yayitali, chifukwa izi zimatha kuchepetsa mavitamini C omwe amapezeka pachakudya . Chifukwa chake, popanga madzi a lalanje kapena chinanazi, ndikofunikira kuyiyika mufiriji mumtsuko wakuda, wokutidwa kuti musalumikizane ndi madziwo ndi mpweya komanso kuwala mufiriji.

Kuphatikiza apo, vitamini C imasungunuka m'madzi mukamaphika chakudya, monga broccoli, kabichi kapena tsabola, ndipo imawonongedwa kutentha kwambiri, kotero kuti idye vitamini C wambiri momwe zingathere, ndikofunikira kudya chakudya mwachilengedwe, osaphika.