1, Chipatso gulu

Zipatso za citrus

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Malalanje, ma pomelos, mandimu ndi zipatso zina za citrus ndizochokera ku vitamini C, pafupifupi mamiligalamu 30-60 a vitamini C pa magalamu 100 a zipatso zamkati.

Vitamini C wopezeka mu mphesa ndi wofanana ndi wa malalanje ndipo amagwiritsidwa ntchito kwambiri pazakudya zatsiku ndi tsiku.

Zipatso za Berry

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Strawberries: Ma gramu 100 aliwonse ali ndi pafupifupi mamiligalamu 47 a vitamini C, omwe ali ndi antioxidant komanso anti-inflammatory effect.

Chipatso cha Kiwi: chodziwika kuti "mfumu ya vitamini C", yokhala ndi ma milligrams opitilira 60 pa magalamu 100, apamwamba kwambiri kuposa zipatso zambiri.

Ma Blueberries: Olemera mu vitamini C ndi anthocyanins, ndi chisankho chapamwamba kwambiri cha kuphatikiza kwa antioxidant.

Zipatso Zotentha ndi Zapadera

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Papaya: Lili ndi pafupifupi mamiligalamu 80 a vitamini C pa magalamu 100, komanso lili ndi vitamini A wochuluka ndi fiber.

Mango ndi chinanazi: Zipatso za m'madera otentha zimakhala ndi vitamini C wambiri ndipo ndizoyenera kuwonjezeredwa m'chilimwe.

2, Masamba

Masamba obiriwira ndi masamba a cruciferous

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Tsabola wobiriwira (tsabola wa persimmon): Lili ndi vitamini C wochuluka kwambiri, kufika mamiligalamu 70-144 pa magalamu 100, zomwe zimapangitsa kukhala "katswiri" pakati pa ndiwo zamasamba.

Broccoli ndi sipinachi: 100g iliyonse imakhala ndi pafupifupi 51mg ndi 30mg ya vitamini C motsatana, yoyenera kusonkhezera mwachangu kapena kusakaniza kozizira.

Mizu ndi masamba a Solanaceous

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Tomato: Pakati pa zipatso ndi ndiwo zamasamba, amakhala ndi pafupifupi mamiligalamu 20 a vitamini C pa magalamu 100 ndipo amagwiritsidwa ntchito kwambiri popanga saladi kapena kuphika.

Mbatata ndi maungu: Mizu ya masamba imakhala ndi vitamini C wambiri komanso imakhala ndi fiber.

Zamasamba zakutchire komanso zapadera

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Masamba a Dandelion: Mmodzi mwa ndiwo zamasamba zakutchire zabwino kwambiri m'nyengo ya masika, zomwe zimakhala ndi pafupifupi mamiligalamu 47 a vitamini C pa magalamu 100, okwera kuposa masamba ambiri.

Chili: Zonse ziwiri za tsabola wofiira ndi tsabola wobiriwira ndi magwero a vitamini C ambiri, omwe amatha kuwonjezera kukoma kwa mbale.

3, Magwero ena

Zakudya zochokera ku nyama: Chiwindi cha nyama (monga chiwindi cha nkhuku, chiwindi cha nkhumba) ndi mkaka zili ndi vitamini C pang'ono, koma sizomwe zimayambitsa.

Zopangira: Madzi a zipatso zachilengedwe (monga madzi a lalanje), msuzi wa phwetekere, ndi zakudya zina zokonzedwa bwino zimatha kupereka vitamini C, koma zosakaniza zatsopano zimakhala bwino.