1 category Icyiciro cy'imbuto

Imbuto za Citrus

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Amacunga, pomelos, indimu n'izindi mbuto za citrusi ni isoko ya vitamine C, hamwe na miligarama 30-60 za vitamine C kuri garama 100 z'imbuto.

Ibirimo vitamine C biri mu mbuto zinzabibu bihwanye nibyo mu icunga kandi bikunze gukoreshwa mu kuzuza imirire ya buri munsi.

Imbuto nziza

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Strawberries: Buri garama 100 zirimo miligarama 47 za vitamine C, zifite antioxydants ndetse na anti-inflammatory.

Imbuto za Kiwi: zizwi ku izina rya "umwami wa vitamine C", zifite miligarama zirenga 60 kuri garama 100, zisumba cyane imbuto nyinshi.

Ubururu: Bikungahaye kuri vitamine C na anthocyanine, ni amahitamo meza yo guhuza antioxydeant.

Ubushyuhe n'imbuto zidasanzwe

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Papaya: Ifite miligarama 80 za vitamine C kuri garama 100, kandi ikungahaye kuri vitamine A na fibre.

Umwembe n'inanasi: Imbuto zo mu turere dushyuha zifite vitamine C nyinshi kandi zikwiranye n'izuba.

2 、 Imboga

Amababi yicyatsi n'imboga zibisi

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Urusenda rwatsi (pepper pepper): Ifite vitamine C nyinshi cyane, igera kuri miligarama 70-144 kuri garama 100, bigatuma iba "nyampinga" mu mboga.

Broccoli na epinari: Buri 100g irimo vitamine C hafi 51mg na 30mg, bikwiranye no gukaranga cyangwa kuvanga imbeho.

Imizi n'imboga za Solanaceous

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Inyanya: Hagati yimbuto n'imboga, zirimo miligarama 20 za vitamine C kuri garama 100 kandi zikoreshwa cyane muri salade cyangwa guteka.

Ibijumba n'ibijumba: Imboga zumuzi zifite vitamine C nyinshi kandi zirimo fibre y'ibiryo.

Imboga zo mu gasozi kandi zidasanzwe

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Amababi ya Dandelion: Imwe mu mboga nziza zo mu gasozi mu mpeshyi, irimo miligarama 47 za vitamine C kuri garama 100, iruta imboga nyinshi.

Chili: Chili itukura hamwe na peporo yicyatsi nisoko ryinshi rya vitamine C, ishobora kongera uburyohe bwibiryo.

3 、 Andi masoko

Ibiribwa bishingiye ku nyamaswa: Umwijima w’inyamaswa (nk'umwijima w'inkoko, umwijima w'ingurube) n'ibikomoka ku mata birimo vitamine C nkeya, ariko ntabwo ari isoko nyamukuru.

Ibicuruzwa bitunganijwe: Umutobe wimbuto karemano (nkumutobe wa orange), isosi yinyanya, nibindi biribwa bitunganijwe birashobora gutanga vitamine C, ariko ibirungo bishya nibyiza