Musanayambe kunena kuti masamba ndi zipatso zili ndi vitamini C wambiri, muyenera kutchula zinthu zopindulitsa, zomwe zimathandiza kulimbikitsa chitetezo cha mthupi. Ambiri mwa vitamini C ali mu masamba ndi zipatso, koma mbewu zokolola, mkaka ndi zakudya za nyama ndizosauka kwambiri. Ndicho chifukwa chake tikulimbikitsidwa kuphatikizapo zakudya ndi ndiwo zamasamba, komwe kuli vitamini C. zambiri.
Masamba ndi zipatso ndi vitamini C
Ngati mumadziwa kuti masamba ndi zipatso zili ndi vitamini C, ndiye kuti mungathe kukhala ndi thupi labwino kwambiri m'thupi popanda zowonjezera. Zambiri mwazigawozi zimapezeka mu zakudya zomwe zimachokera ku masamba: zipatso, ndiwo zamasamba, zipatso, ndi zitsamba zambiri.
Vitamini C ambiri amapezeka mu vwende, wakuda currant, sitiroberi, rasipiberi, ashberry, nyanja-buckthorn, galu ananyamuka, mabulosi akutchire. Ngati timalankhula za zitsamba, zambiri zimakhala mu mbewu za fennel, gerbil, ochrone, hops, horsetail, mullein, lucerne, burdock mizu, laminaria, peppermint, nettle, parsley, fenugreek, red clover, yarrow ndi sorelo.
Vitamini C wochuluka kwambiri ndi mabulosi apadera kwambiri, omwe masiku ano sali oyenera kuiwalika, ngati elderberry wakuda. Ngati ziphatikizidwa pamodzi ndi zina zonsezi, zimathandiza kulimbitsa chitetezo cha mthupi ndikuchikweza. Pa chifukwa ichi, ambiri maphikidwe amapatsidwa malo olemekezeka ndendende elderberry. Komanso, vitamini amapezeka m'zinthu zamtundu winawake, koma pali zocheperapo - zilonda za adrenal, impso ndi chiwindi cha nyama.
Ndi masamba ati ndi zipatso ziti zomwe zili ndi vitamini C?
Tikamayankhula za zipatso, vitamini C ambiri amapezeka m'mapulosi, mphesa, mapichesi, nthochi, plums, apricots, mapeyala ndi maapulo. Nyumba yosungiramo ya vitamini yothandiza imeneyi ikhoza kutchedwa citrus, makamaka imakhala ndi zipatso zamphesa, mandimu ndi malalanje. Ngati mumalankhula za ndiwo zamasamba, zomwe zimathandiza kwambiri thupi la munthu, vitamini C ali mu saladi, kabichi, tsabola, nandolo zobiriwira, komanso mbatata, masamba a masamba, kaloti, beet, radish, tomato ndi nyemba.
Ndi chiyani chinanso chomwe mukufuna kudziwa za vitamini C?
Ngakhale atakhala ndi thupi la vitamini C nthawi zambiri, amawonongeka mofulumira chifukwa cha mankhwala osiyanasiyana, kupsinjika, zizoloŵezi zoipa ndi zina zambiri zoipa, zomwe ziri zazikulu m'moyo wamakono wa munthu aliyense.
Malingana ndi zomwe analandira, zimalimbikitsidwa kuti azibwezeretsanso nthawi zonse kufooka kwa thupi la vitamini. Pazinthu izi, mungagwiritsire ntchito kugwiritsa ntchito zidule, vitamini teas, infusions, syrups, komanso zowonjezera mavitamini komanso mavitanidwe a multivitamin. Imodzi mwa njira zosavuta pazochitikazi ndi kukonzekera ma tinctures omwe amachokera ku zipatso zoumba zakutchire. Ndipo ngati muwonjezera zakumwa zazing'ono kapena uchi kuti zikhalepo, ngakhale ana amamwa zakumwa zabwino kwambiri.
Kuphatikizanso, phindu lapadera ndi madzi, opangidwa pa maziko a mchiuno chomwecho. Kuti muchite izi, musafunikire khama kwambiri, ingowonjezerani kuti pali shuga, aronia kapena phulusa lopaka phulusa, viburnum kapena cranberries, komanso hawthorn. Kudya madzi oterewa kungakhale kupewa kwambiri matenda osiyanasiyana, kuphatikizapo chimfine.
Ngati muwonjezera zakudya zomwe zili ndi vitamini C, mukhoza kudziletsa ku matenda ambiri, kulimbikitsa chitetezo chokwanira ndi kubwezeretsa mphamvu zanu ndi mphamvu kwa nthawi yaitali.