Ubwino wa zipatso za zipatso

Zamkati

• Mndandanda wa zipatso za citrus
• Zipatso za zipatso pa mimba ndi kuyamwitsa

Zipatso za citrus, monga lalanje kapena chinanazi, zimalimbikitsa zabwino, makamaka pakupanga ndi kukonza thanzi lamaselo mthupi lonse. Zipatso za zipatso zimakhala ndi vitamini C wambiri, womwe ndi gawo lofunikira popanga collagen, mwachitsanzo, puloteni yomwe imapangitsa kuti khungu likhale lolimba komanso lolimba.

Zipatso za citrus zimalimbikitsanso chitetezo cha mthupi, ndizofunikira popewa matenda, monga scurvy, komanso kuwonjezera kuyamwa kwachitsulo, motero kumathandiza kuthana ndi kuchepa kwa magazi m'thupi.

Ubwino wina wa zipatso za zipatso umaphatikizapo:

• Sungani khungu lokongola komanso lathanzi;
• Thandizani kuchepetsa thupi, chifukwa ali ndi ma calories ochepa;
• Kuchepetsa kudzimbidwa, popeza ali ndi ulusi wambiri;
• Sinthani kutulutsa kwa thupi, popeza ali ndi madzi ambiri.

Ngakhale zabwino zonse za zipatso za citrus, iwo omwe ali ndi zotupa kummero ayenera kupewa zipatsozi, chifukwa zimatha kukulitsa ululu. Yemwe ali ndi vutoli amatha kusankha zakudya zopanda mavitamini C ochepa, monga avocado, apurikoti, maungu kapena zukini, mwachitsanzo, kuti atenge vitamini C wofunikira mthupi, osawononga kutupa kwa kholako.

Mndandanda wa zipatso za citrus

Zipatso za Citrus ndi onse omwe ali ndi ascorbic acid yochuluka, yomwe ndi vitamini C ndipo imayambitsa kukoma kwa zipatsozi. Zitsanzo zina za zipatso za citrus ndi izi:

• Lalanje,
• Gelegedeya,
• Mandimu,
• Layimu,
• Sitiroberi,
• Kiwi.

Mwachitsanzo, magalamu 100 opatsa sitiroberi kapena kapu imodzi yamadzi achilengedwe tsiku lililonse, ndi okwanira kuthana ndi zofunikira za thupi za vitamini C, zomwe munthu wamkulu amakhala 60 mg.

Onani mndandanda wathunthu wa zakudya zokhala ndi vitamini C wambiri: Zakudya zomwe zili ndi vitamini C wambiri

Njira yabwino yodyera zipatso za citrus ndiyachilengedwe, osakonzedwa, chifukwa vitamini C imawonongeka ndi kuwala, mpweya ndi kutentha. Timadziti ta zipatso ta citrus tifunika kuikidwa m'firiji mumtsuko wakuda, wokutidwa, mwachitsanzo, kuti mavitamini C asawonongeke. Mikate yokhala ndi zipatso za citrus, monga keke ya lalanje, ilibenso vitamini C chifukwa ikapita mu uvuni, kutentha kumawononga vitamini.

Zipatso za zipatso pa mimba ndi kuyamwitsa

Zipatso za zipatso pa nthawi yoyembekezera ndi kuyamwitsa zimathandiza azimayi kudya kuchuluka kwa vitamini C wambiri mthupi, womwe umakhala wokwera kwambiri panthawi yapakati komanso yoyamwitsa.

Mayi woyembekezera amafunika 85 mg wa vitamini C patsiku komanso mayi woyamwa 120 mg tsiku lililonse, zomwe zimapezeka mosavuta ndi magawo awiri a zipatso za 100 g, monga lalanje ndi kiwi, mwachitsanzo.

Popeza zipatso za zipatso zimakhala ndi ulusi, zimatha kubweretsa mavuto m'mimba mwa mwana. Mayi akaona kuti mwana wasintha akamadya zipatso za zipatso, amatha kusankha zakudya zina zomwe zimayambitsa vitamini C, monga nthochi ndi kaloti.