John Myers
Ulamula, upelepele, i-broccoli: Le mikhiqizo yaziwa ngokuba ne-vitamin C ephezulu. Kodwa isakhi esiyigugu asitholakali esithelweni esisha nemifino kuphela. Thola lapha ukuthi yikuphi ukudla okunovithamini C.
Yingakho i-vitamin C ibalulekile
Kungakhathaliseki ukuthi isikhumba, amazinyo, amathambo, isimiso somzimba sokuzivikela ezifweni noma sezinzwa: I-Vitamin C inomthelela ekusebenzeni okuvamile kwezitho eziningi nezinqubo ezihlukahlukene emzimbeni wakho. Ivithamini isiza nokuvikela amangqamuzana ekucindezelekeni kwe-oxidative futhi isiza ekunciphiseni ukukhathala nokukhathala. Ngemiphumela eguquguqukayo enjalo, kuyancomeka impela ukuhlanganisa uvithamini C ekudleni kwakho.
Kuhle ukwazi: Nakuba umsoco unomthelela ekusebenzeni okuvamile kwamasosha omzimba wakho, ukudla ukudla okuqukethe uvithamini C, njengamawolintshi nolamula, njengesinyathelo sokuzivikela ngeke kuvimbele noma kunciphise imikhuhlane. Ngeshwa, ngisho nokuthatha ngokucophelela izithasiselo zokudla eziqukethe uvithamini C akuvikeli emakhazeni. Le nganekwane yezempilo yaqhubeka iminyaka kodwa yaphikiswa. Uma ubanjwa, itiye lingadambisa izimpawu zomkhuhlane.
Abahlinzeki bevithamini C abaziwa kancane
Cishe yonke ingane ifunda ukuthi izithelo ezisawolintshi nama-apula aqukethe uvithamini C. Nokho, kusenemifino ecebile ngezakhi, njenge-kohlrabi nesipinashi. U-150 g we-kohlrabi noma u-200 g wesipinashi usengakwazi kakade ukumboza imfuneko yansuku zonke kavithamini C yomuntu omdala (95 mg).
Kodwa uma ungazange ufike lapho uthenga izithelo nemifino emisha ngempelasonto, zikhona ezinye izindlela zokunonga ukudla kwakho ngokudla okuqukethe uvithamini C: Mane ufafaze ingcosana ye-basil entsha phezu kwesitsha sakho esimnandi se-pasta. Umuthi ucebile ku-vitamin C, ngakho ukusetshenziswa kwawo kuvimbela ukuntula. Okufanayo kusebenza nakwamanye amakhambi. I-garlic yasendle kanye ne-dill inovithamini C uma isanda, kanye ne-tarragon uma yomisiwe. Ngakho-ke uyabona, ngisho noma ungeyena umlandeli wesaladi yezithelo, ungathola isilinganiso esihle somsoco ngediphu eyenziwe nge-curd namakhambi.
Ngisho nabathandi benyama bangadla ukudla okunovithamini C ngaphandle kwengilazi yejusi kalamula ekuseni, isibonelo ngesangweji nenkukhu mortadella. Njenge-Jagdwurst kanye nenyama yenkonyana yenkonyana, lolu hlobo lwesoseji lunothe ngovithamini C. I-Cabanossi, i-Bockwurst, ne-Debreziner ephekiwe nayo iqukethe isakhi. Yibambe bese uqala ukudla ukudla okulula, amasosha akho omzimba azokubonga!
Okunye ukudla okungaziwa okunovithamini C ophakeme i-camu camu. Thola okwengeziwe mayelana ne-tropical superfruit lapha.
Thola futhi ukuthi yikuphi ukudla okunothe ngovithamini E, uvithamini A, uvithamini B1, uvithamini B2, uvithamini B6, noma i-folic acid.
