Usati wataurira kuti miriwo nezvibereko zvakagadzirwa ne vitamini C, iwe unofanirwa kutaura nezvemasimba ayo anobatsira, izvo zvinobatsira kusimbisa masimba ezvirwere. Kazhinji vese vitamini C inowanikwa mumiriwo nemichero, asi mbeu dzekudya, dairy uye mishonga yemhuka zvinopesana zvakanyanya pauri. Ndosaka zvakakurudzirwa kuisa mune zvekudya michero nemiriwo, uko kune zvakawanda mavitamini C.
Miti nemichero ine vitamini C
Kana iwe uchiziva kuti miriwo nemichero zvine vitamini C, iwe unokwanisa kuchengeta huwandu hwahwo hwakakwana mumutumbi usina zvimwe zvinowedzera. Zvizhinji zvezvikamu izvi zvinowanikwa muzvokudya zvinotangira yemiriwo: majiro, miriwo, michero, uye maruva akawanda.
Chizhinji che vitamini C chinowanikwa muvhuniga, black currant, strawberry, rapberry, ashberry, gungwa-buckthorn, imbwa yakasimuka, bheriberry. Kana tikataura nezvemishonga, zvakawanda zvacho zviri mumbeu yefennel, gerbil, ochrone, hoops, horsetail, mullein, luchero, burdock midzi, laminaria, peppermint, nettle, parsley, fenugreek, red clover, yarrow uye sorrel.
Vitamin C yakawanda kwazvo iri mumabheri akadai, ayo munguva yedu akanga asina kukanganwika, seyema blackberryberry. Kana iyo yakanyatsobatanidzwa pamwe chete nezvose zvezvikamu, inobatsira kusimbisa masimba ezvirwere uye kuisimbisa. Nokuda kwechikonzero ichi, vazhinji mapoka mapepa anopiwa nzvimbo yekuremekedza zvakanyanyisa black elderberry. Uyezve, vitamini inowanikwa mune zvigadzirwa zvemhuka zvakabva, asi kune zvishoma zvayo - majozi adrenal, itsvo uye chiropa chemhuka.
Ndezvipi zvimwe miti nemichero zvine vitamini C?
Kana tichitaura pamusoro pezvibereko, ipapo mavitamini C akawanda anowanikwa mumakona, mazambiringa, mapeaches, mabhanana, plums, apricots, pears nemaapulo. Iko chaiyo yekuchengetedza iyi vitamini inobatsira inogona kudanwa nemiti inonzi citrus, kunyanya inopfuma muzvinyorwa zvemazambiringa, mandimu namaarangi. Kana iwe uchitaura nezvemiriwo, iyo inonyanya kukosha mumuviri womunhu, vitamini C iri mu saladi, kabichi, pepper, mazai ehoma, pamwe nematazi mazamu, mashizha matsva emiriwo, karoti, beet, radish, tomato uye nyemba.
Ndezvipi zvimwe zvaunoda kuziva nezve vitamini C?
Kunyange kana paine kupinda mumuviri wevhitamini C mune huwandu hwemhosva, inoparadzwa nokukurumidza nemhaka yemigumisiro yemarudzi akasiyana-siyana emishonga, kushushikana, tsika dzakaipa uye dzakawanda zvimwe zvinhu zvisina kunaka, izvo zvakakura muhupenyu hwemazuva ano hwevanhu vose.
Kubva pane ruzivo rwakagamuchirwa, zvinokurudzirwa kuti zviite zvakare kugadziriswa kwekushaikwa mumuviri we vitamine yakakosha. Nokuda kwezvinangwa izvi, unogonawo kushandisa kushandiswa kwezvinyorwa, vitamini teas, infusions, syrups, uyewo zvigadzirwa zvehupenyu uye mintivitamin. Imwe yenzira dzakajeka munyaya iyi ndeyekugadzirira kwemavara emagetsi anobva pamaruva omusango. Uye kana ukawedzera sitiroki shoma kana uchi pane zvakagadzirwa, kunyange vana vachanwa doro rakanaka kwazvo nemufaro mukuru.
Mukuwedzera, ruzivo rwakakosha isirasi, yakasikwa pamusana pehudyu imwechete. Kuti uite izvozvo, haufaniri kuedza zvakanyanya, kungowedzera kuvepo kwechipo chinenge chiripo cheshuga, aronia kana tsvuku yemakomo ash, viburnum kana cranberries, pamwe ne hawthorn. Kudya sirasi yakadaro inogona kunge yakanyatsodzivirira zvirwere zvakawanda, kusanganisira kupisa.
Kana ukawedzera zvekudya zvine vitamin C, unogona kuzvidzivirira pazvirwere zvakawanda, kusimbisa hutachiona uye kudzorera simba rako uye simba kwenguva refu.