Zvichida, iyo vitamini C inogona kudanwa kunonyanya kuziviswa yevose. Vagadziri vemiti yakasiyana-siyana vanowanowedzera kune zvakagadzirwa kuti vakwekwe vatengi. Zvakakosha kuziva kuti ndezvipi zvekudya zvakagadzirwa ne vitamini C nemasikirwo, kuitira kuti ugone kuigamuchira nechingwa usina kushandisa mushonga.
Ndezvipi zvinobatsira zvemiti yakagadzirwa ne vitamini C?
Haisi chakavanzika chokuti vitamini C yakawandisa chikonzero chakanaka chekuisa zvokudya mukati mokudya. Nekuda kwose kwevhitamini iyi, vazhinji vanoramba vasingagoni kugadzirisa mubvunzo wekubatsira kwayo. Kubudirira kwemuviri uyu pamuviri kunowanikwa zvakasiyana-siyana:
- Mhedzisiro yakasimbiswa zvikuru yevhitamisi C ndiyo kusimbisa hutachiona. Kana iwe uine zvakakwana zvemuviri uyu mukudya kwako, kutonhora kuchave kusingawanzoitiki pane yako.
- Mishonga ine vitamini C inowanikwa antioxidants, uye izvi zvinhu zvinodzivirira muviri kubva pamigumisiro yekusununguka kwemasimba.
- Kune munhu wese ane zvinetso nehutano hwemwoyo, kugara uchidya mavitamini C kunonyanya kukosha, nokuti inobatanidzwa mumagadzirirwo emagetsi echolesterol uye inogadzirisa chiyero chayo, kana zvichidikanwa.
- Nyanzvi dzepfungwa dzinokurudzira kudya machero kana hupenyu hunoonekwa sehwiro uye husingafari. Ichokwadi ndechekuti pane mavitamini C mazhinji mumarangi, uye ane mutoro wekugadzira hormone yemufaro-serotonin. Vanhu vanogara vachidya zvokudya zvine mavitamini C akawanda havawanzovhiringidzi nemafungiro akachinja.
- Vitamini C inobatanidzwa mukugadzirisa kwegogenjini muchimiro. Nokuda kwemashoko ako: collagen ndiyo chaiyo inobvumira ganda, bvudzi nemisungo kuti zviite sehutano uye zvichena, uyewo uve nesimba uye urambe uri wechiduku. Hazvishamisi kuti chinhu ichi chinosanganiswa mukugadzirwa kwemazuva ano uye muviri muviri.
- Kana uine maronda pamuviri wako kana matambudziko, kutora vitamini C kunobatsira kukurumidza kuporesa.
- Vitamini C inokosha pakuchengetedza hutano hwemapfupa, uye kana huwandu hwahwo mumuviri husvika pakaderera zvakanyanya, pane ngozi yezviputi.
Izvo zvakagadzirwa ne vitamini C muzvokudya zvinofanira kuzivikanwa - zvinonyanya kukosha kune mhuka yekugamuchira vitamine yakadaro kubva pane zvakasikwa panzvimbo yekugadzirwa nemakemikari zvinoreva.
Vitamini C muzvokudya
Ngationgororei zvakadzama, umo vitamini C iripo, zvakakosha zvikuru muupenyu hwehupenyu. Nenzira, izvi hazvirevi chinhu chisingawanzoitiki, uye chinogona kusangana zvakanyanya. Heino urongwa hwezvinhu izvi zvinowanikwa mavitamini C akawanda:
- michero, machero, mandimu, kiwi;
- mahwisi matsva;
- bhero tsvuku, tsvuku tsvuku;
- tsvuku, Brussels neholiflower;
- akasimuka mahudyu, blueberries, black currants, strawberries, sea buckthorn , mountain ash.
Mukuwedzera, michina ine vitamini C inowanikwa mutafura. Kana iwe ukasanganisira zvishoma 2-3 michina kubva pane urongwa mazuva ose, hauzove nematambudziko nekushaya vitamini C, uye hutano hwako huchava hwakakwana. Hazvisi zvakaoma sezvinoratidzika: inwa tiyi nemamoni, wedzera marangi kune vekudya chamangwanani, uye shandisa chero chero rudzi rwekateji yekugadzirisa.
Zvisinei, vanachiremba vanokurudzira kunwa vitamini C kaviri pagore kwevhiki 2-3. Kuti uite izvi, zvinokurudzirwa kuti unotenga chero maitiro e ascorbic acid kubva kumishonga yemapiritsi: mapiritsi anodikanwa akavharwa nejasi, kana mahwendefa machena machena, akadikanwa nevana vakwegura, kana kuti kungova pfupa yekudira muzvinwiwa, izvo vanhu vakuru vanowanzoda.