Rondedzero Yezvekudya Zvakapfuma muVitamin C
Vhitamini C, inozivikanwawo se ascorbic acid, chinhu chakakosha chine mabhenefiti akawanda mumuviri, anosanganisira kusimbisa masoja emuviri, kukurumidzisa kupora kwemaronda, uye kugadzirisa tsinga. Kushaikwa kwevhitamini C kunogona kukonzera zvirwere zvakaita se scurvy uye kushayisa simba masoja emuviri simba, saka zvakakosha kuve nechokwadi chekuti unowana vhitamini C yakakwana zuva nezuva kuburikidza nezvikafu zvaunodya. Heino runyorwa rwezvikafu zvine vhitamini C yakawanda zvaunogona kuwedzera pakudya kwako kwezuva nezuva.
1. Maranjisi
Michero yeCitrus yakaita semarangi anotapira, matangerine, uye magrapefruit ndeimwe yenzvimbo dzinozivikanwa dzekuwana vhitamini C. Orenji imwe chete ine vhitamini C inosvika 70 mg, inova chinhu chinodiwa nemunhu mukuru zuva nezuva. Marangi anewo maflavonoid, ayo anogona kuwedzera kunwa kwevhitamini C mumuviri.
2. Mastrawberry
Mastrawberry haangonakidze chete asiwo ane vhitamini C yakawanda. Kapu imwe chete yemastrawberry inogona kupa inenge 89 mg yevhitamini C, inodarika 100% yehuwandu hunokurudzirwa pazuva. Uyezve, mastrawberry ane ma antioxidants nefiber, izvo zvakanaka pakugaya chikafu.
3. Kiwi
Kiwi muchero mudiki une zvinovaka muviri zvakawanda. Muchero mumwe chete wekiwi une vhitamini C inodarika 70 mg. Muchero uyu wakapfumawo muvhitamini K, vhitamini E uye potassium. Kiwi inewo enzyme inonzi actinidin inobatsira mukugaya mapuroteni.
4. Guava
Guava, kunyanya rudzi rwepingi, ndeimwe yemichero ine huwandu hwakawanda hwevhitamini C. Guava rimwe chete rine avhareji ye200-300 mg yevhitamini C, inodarika katatu zvinodiwa pazuva. Muchero uyu wakapfumawo mufiber, iyo inobatsira pakudya zvakanaka.
5. Mhiripiri Dzvuku
Mhiripiri tsvuku hadzingowedzere ruvara rwakajeka chete musaladhi yako, asiwo inzvimbo yakanaka yevhitamini C. Kapu imwe chete yemhiripiri tsvuku isina kubikwa ine vhitamini C inosvika 190 mg. Mhiripiri tsvuku dzakapfumawo muvhitamini A, iyo inobatsira pahutano hwemaziso.
6. Broccoli
Muriwo uyu wegirini unobatsira zvikuru pakudya vhitamini C, une kapu imwe chete yebroccoli isina kubikwa ine 81 mg yevhitamini C. Broccoli inewo vhitamini K yakawanda, folate, calcium, uye fiber, zvichiita kuti ive sarudzo yakanaka yekudya zvakasiyana-siyana.
7. Kare
Kale ndeimwe muriwo une vhitamini C yakawanda. Kapu imwe chete yekare isina kubikwa ine vhitamini C inosvika 80 mg. Kale inewo vhitamini K yakawanda, vhitamini A, uye mamwe ma antioxidants anobatsira muviri.
8. Mango
Mango, anowanzonzi mambo wemichero, anewo huwandu hwakawanda hwevhitamini C. Mango imwe chete inogona kupa inenge 60 mg yevhitamini C. Pamusoro pevhitamini C, mango anewo vhitamini A nefayibha.
9. Chinanazi
Chinanazi muchero unobva kunzvimbo dzinopisa usingangonyevenutsi chete asiwo wakapfuma muvhitamini C. Kapu imwe chete yezvidimbu zvechinanazi ine 79 mg yevhitamini C. Chinanazi chinewo bromelain, enzyme inobatsira kugaya mapuroteni uye ine simba rekudzivirira kuzvimba.
10. Koliflower
Koliflower ingasawanzoonekwa senzvimbo inopa vhitamini C, asi muriwo uyu une zvakawanda zvinovaka muviri izvi. Kapu imwe chete yekoliflower isina kubikwa ine vhitamini C inosvika 52 mg. Koliflower inewo fiber, vhitamini K, uye folate.
11. Mimwe Michero yeCitrus
Muchero wemazambiringa, ndimu, neraimu mimwe mienzaniso yemichero yecitrus ine vhitamini C yakawanda. Muchero wemazambiringa uri pakati nepakati une vhitamini C inosvika 38 mg, nepo ndimu kana raimu imwe chete inogona kupa vhitamini C inosvika 30 mg. Michero iyi inowanzoshandiswawo sezvinhu zvinonaka mumabikirwo akasiyana-siyana nezvinwiwa.
12. Papaya
Muchero wepapaya unozivikanwa nekupfuma muvhitamini C nevhitamini A. Kapu imwe chete yezvidimbu zvepapaya inogona kunge iine 88 mg yevhitamini C. Papaya inewo enzyme inonzi papain iyo inobatsira pahutano hwekugaya chikafu.
13. Madomasi
Madomasi muchero unoshandiswa zvakasiyana-siyana unowanikwa muzvikafu zvakasiyana-siyana. Domasi rimwe chete rine saizi yepakati rine 20 mg yevhitamini C. Madomasi akapfumawo mu lycopene, chinhu chinodzivirira kurwara kwemoyo chinozivikanwa kuti chinobatsira pahutano hwemwoyo.
14. Madehwe eCantaloupe
Cantaloupe melon haingori inozorodza chete asiwo inopa huwandu hwakawanda hwevhitamini C. Kapu imwe chete yecantaloupe melon yakachekwa ine 58 mg yevhitamini C. Muchero uyu unewo vhitamini A yakawanda uye potassium.
15. Mhiripiri
Mhiripiri, kunyanya mhiripiri tsvuku negirini, dzinozivikanwa kuti dzine vhitamini C yakawanda. Kapu imwe chete yemhiripiri tsvuku dzakachekwa ine vhitamini C inosvika 107 mg. Kuwedzera pakuwedzera kunaka kwezvikafu, mhiripiri dzinewo simba rinoita kuti chikafu chive nemafuta akawandisa izvo zvinogona kubatsira kupisa macalorie.
16. Muchero weDhiragoni
Muchero wedhiragoni, kunyanya rudzi rwemutsvuku, inzvimbo yakanaka yevhitamini C. Muchero mumwe wedhiragoni wepakati une 25 mg yevhitamini C. Muchero wedhiragoni wakapfumawo mune fiber uye antioxidants, izvo zvinogona kubatsira kudzivirira masero emuviri.
17. Goji Berry
MaGoji berries madiki anowanzo shandiswa mumishonga yechivanhu yeChina. Chidimbu chimwe chete chemagoji berries akaomeswa chine 29 mg yevhitamini C. Anewo ma antioxidants nemapuroteni akawanda.
18. Bhabheri
Mablueberries, kunyange zvazvo asina vhitamini C yakawanda semimwe michero, achiri manyuko akanaka. Kapu imwe chete yemablueberries ine vhitamini C inosvika 14 mg. Mablueberries akapfumawo mune ma antioxidants, ayo anobatsira pahutano hwehuropi.
19. Acerola Cherry
Macheri eAcerola angasanyanya kufarirwa muIndonesia, asi ane vhitamini C yakawanda. Cheri imwe diki yeacerola inogona kunge iine vhitamini C inosvika 65 mg. Muchero uyu unowanzo shandiswa mukuwedzera zvekudya nekuda kwehuwandu hwawo hwevhitamini C.
20. Blackcurrant
Mablackcurrant muchero une vhitamini C yakawanda. Chidimbu chimwe chete cheblackcurrant chine vhitamini C inosvika 40 mg. Muchero uyu wakapfumawo mu anthocyanins, dzinozivikanwa nekuva nemasimba ekudzivirira muviri.
Kuwedzera zvekudya izvi mukudya kwako kwezuva nezuva kunogona kubatsira kuona kuti unowana vhitamini C yakakwana, zvichiita kuti muviri wako ugare wakasimba uye une hutano. Unogona kuzvinakirwa nazvo zviri zvitsva, muzvinwiwa zvinonaka, masaradhi, kana chero imwe nzira yaunoda. Sanganisa zvekudya izvi kuti uwane pundutso yakakwana yekudya. Rombo rakanaka!
