I-Vitamin C ineempembelelo ezahlukeneyo kunye neyandileyo emzimbeni, ezininzi iinkqubo ezibalulekileyo azikwazi ukunqandwa ngaphandle kwayo. Imfuno yokwenza i-ascorbic acid emzimbeni womntu inkulu ngokwaneleyo, kodwa, ngokungafani nezinye izilwanyana, ayikwazi ukuyivelisa. Kwaye ngoko oogqirha batusa ukutya iziqhamo eziqukethe ii-vitamin C. rhoqo.
Ziziphi izityalo ezinevithamini C?
I-Vitamin C itholakala ngokubanzi kwimveliso yokutya yemvelaphi yezityalo - izithelo, imifuno, amajikijolo. Isiqulatho seVithamini C kwiziqhamo sikhulu ngokwaneleyo, nangona kunjalo, imifuno kunye namajikijolo - i-pepper ebomvu nebomvu, iklabishi, i-horseradish, i-currant emnyama, ulwandle-buckthorn, i-prince-juniper, iqulethe i-250 mg yale vivitham e-ascorbic acid. Ikhokeli eyaziwayo kwisixamitha se-vitamin C kunye nesakhelo - isisindo se-rose (1200 mg - eyomile, 650 mg - entsha).
Kodwa phakathi kwezityalo kunye nevithamini C kukho iinqununu:
- kiwi - 180 mg;
- ipapaya, ii-oranges, i-grapefruit -60 mg;
- iilom - 50 mg;
- i-tangerines - 40 mg;
- quince, iinaninate, i-melon - 20 mg;
- i-persimmon, ipum - 15 mg;
- ii-apula, amapheya, iiperesi, i- apricot , iibhanana, i-plums, i-watermelon, igromegranate, i-avocado - 10 mg;
- iidiliya, igromegranate - 5 mg;
- amakhiwane - 2 mg.
Uninzi lwe-ascorbic acid kunye namanye amajikijolo:
- i-honeysuckle - 150 mg;
- i-ash ash - 70 mg;
- i-strawberry, i-strawberries - i-60 mg;
- i-currant ebomvu - 40 mg;
- i-gooseberries - 30 mg;
- i-raspberry, i-cowberry, i-cranberry, i-cherry, i-cherry-15-20 mg.
Nangona kunjalo, la manani kufuneka ahokelwe kuphela. I-Vitamin C ilahleka kalula ngenxa yokugcinwa okungalunganga nokulungiselela ukutya. Iziqhamo , amajikijolo kunye nemifuno kufuneka igcinwe, ivaliwe ilanga, egumbini elipholileyo (i-cellar, ifriji), kwaye mhlawumbi kungcono - kwifom efrijini. Nangona kunjalo, nangona le mithetho igqitywa, emva kweenyanga ezimbalwa zokugcina, i-vitamin C ilahlekile.
Emva kwonyango lokushisa, ikhabhikiti yevithamini C, iitapile kunye ne-karoti zigcinwe kakuhle, kodwa iziqhamo kunye namajikijolo zilungele ukufumana inzuzo enkulu.