Kodi Chofunika Kwambiri Pankhani ya Vitamini C?
Vitamini C ndi mphamvu yodabwitsa ya antioxidant yomwe imapangitsa kuti zinthu zisawonongeke komanso zimachepetsanso kupsinjika kwa okosijeni - zifukwa zofunika pakupewa matenda komanso kuchepetsa ukalamba.
Vitamini C imalimbikitsanso chitetezo chathu cha mthupi pomenyana ndi zovuta za tsiku ndi tsiku. Anthu omwe amavutika ndi nkhawa, monga osuta fodya, olemera komanso omwe ali ndi matenda aakulu ndi matenda ali otsika kwambiri mu vitamini C ndipo amafunikira ndalama zowonjezera tsiku lililonse kuti athe kuchepetsa mavutowa.
Mu kafukufuku wofalitsidwa mu American Journal of Clinical Nutrition omwe amadya kwambiri mavitamini C sakanatha kudwala matendawa.
Vitamini C imachepetsanso mavuto monga chibayo ndi matenda ena m'mapapu. Ngakhale kuti sichimenyana ndi chimfine, zimawonetseredwa kuchepetsa zizindikiro ndikufupikitsa nthawi zina matenda ena ambiri ndi matenda.
Chofunika kwambiri cha vitamini C wokhazikika m'magazi ndi zotsatira zake za ukalamba. Vitamini C imayambitsa ma collagen abwino ndi minofu mkati ndi kunja kwa matupi athu. Vitamini C ingathandizenso kuchepetsa kuthamanga kwa magazi ndipo motero kumathandiza thupi labwino.
Kuonjezera apo, vitamini C imathandiza kuchepetsa mitsempha ya magazi, motero imathandizira kusuntha magazi kudzera m'thupi mwakuya ndikuchepetsa chiopsezo cha mavuto ngati a high cholesterol, angina pectoris, atherosclerosis, ndi mtima wosalimba. Vitamini C imathandizanso kuchepetsa chiopsezo cha nthendayi mwa kuonjezera kutuluka kwa magazi m'maso.
Zipatso ndi Zamasamba Zambiri mwa Vitamini C
Chodabwitsa n'chakuti zipatso za citrus, pamene zili ndi vitamini C, sizomwe zimayambira pamwamba pa mndandanda wa zipatso ndi zophika ndi vitamini C kwambiri!
Taganizani papaya! Amapatsa vitamini C wambiri ndi ma vitamini ambiri, minerals ndi phytonutrients. Pamwamba pa mndandanda pali sipinachi, komanso cantaloupe, kiwi, kuphulika kwa Brussels, kale, kolifulawa ndi mphesa. Taganiziraninso maapulo, tsabola wofiira, parsnips, broccoli, strawberries, blueberries, rutabaga, ndi mbatata!
Chimene Mufuna
- 1 tsabola wabelera (chikasu)
- Mphindi imodzi ya mpiru ya turnip
- 1 pint strawberries (mwatsopano)
- Guava (mwatsopano)
Momwe Mungapangire Izo
Sungunulani zakudya zonsezi musanagwiritse ntchito. Dulani kukula komwe kumapangidwira makina anu a madzi. Madzi ndi kumwa zakumwa zokoma nthawi yomweyo kuti mupindule kwambiri.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 274 |
| Mafuta Onse | 3 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 0 g |
| Cholesterol | 0 mg |
| Sodium | 20 mg |
| Zakudya | 61 g |
| Matenda a Zakudya | 20 g |
| Mapuloteni | 8 g |