I-Vitamin C inomthelela ohlukahlukene futhi oguquguqukayo emzimbeni, izinqubo eziningi ezibalulekile azikwazi ukugwema ngaphandle kwalo. Isidingo sokwe-ascorbic acid emzimbeni womuntu sikhulu ngokwanele, kodwa, ngokungafani nezinye izilwane, asikwazi ukuyikhiqiza. Futhi odokotela batusa ukuthi badle izithelo eziqukethe i-vitamin C. kaningi.
Yiziphi izithelo ezinevithamini C?
I-Vitamin C itholakale kakhulu emikhiqizo yokudla yezitshalo - izithelo, imifino, amajikijolo. Okuqukethwe kweVithamini C ezitshalweni kubanzi ngokwanele, noma kunjalo, imifino kanye namajikijolo - pepper obomvu nokuhlaza, iklabishi, i-horseradish, i-currant emnyama, i-sea-buckthorn, isikhulu, i-juniper, iqukethe kufika ku-250 mg yale vithamini e-ascorbic acid. Umholi owaziwayo ngobuningi bevithamini C enokwakheka - amaqhwa asuka (1200 mg - owomile, 650 mg - fresh).
Kodwa phakathi kwezithelo ezinevithamini C kunezinqunu:
- kiwi - 180 mg;
- i-papaya, ama-orang, i-grapefruit - i-60 mg;
- ulamula - 50 mg;
- ama-tangerines - 40 mg;
- i-quince, i-ananas, ikhabe - 20 mg;
- i-persimmon, iplamu - 15 mg;
- ama-apula, amapheya, amapayipi, ama-apricot , ubhanana, ama-plums, ikhabe, igromegranate, i-avocado - 10 mg;
- amagilebhisi, igromegranate - 5 mg;
- amakhiwane - 2 mg.
Eziningi ze-ascorbic acid nakwezinye amajikijolo:
- i-honeysuckle - 150 mg;
- i-mountain ash - 70 mg;
- ama-strawberries, ama-strawberry - 60 mg;
- i-currant ebomvu - 40 mg;
- i-gooseberries - i-30 mg;
- okusajingijolo, cowberry, cranberry, cherry, cherry - 15-20 mg.
Nokho, lezi zibalo kufanele ziqondiswe cishe cishe. I-Vitamin C ilahleka kalula ngenxa yesitoreji esingalungile nokulungiselela ukudla. Izithelo , amajikijolo kanye nemifino kufanele igcinwe, ivaliwe ilanga, egumbini elipholile (i-cellar, esiqandisini), ngisho nangcono - efomini elifriziwe. Kodwa-ke, noma ngabe le mithetho ibonakala, emva kwezinyanga ezimbalwa zokugcina, ingxenye engaphezu kwesigamu sevithamini C ilahlekile.
Ngemuva kokwelashwa okushisa, iklabishi C yevithamini, amazambane kanye ne-izaqathi igcinwa kahle, kodwa izithelo namajikijolo kungcono kakhulu ukuthola inzuzo enkulu.