1, Zvibereko zvinyorwa

Michero yeCitrus

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Oranges, pomelos, lemons, nemimwe michero yakapfuma muvhitamini C, ine inenge 30-60 milligrams pa100 gramu yenyama yemichero.

Grapefruit nemaorenji zvinogona kudyiwa zvakananga kana juiced kuchengetedza kukosha kwavo kwekudya.

Berry michero

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Mastrawberries (anenge 47 milligrams pa 100 gramu) uye kiwis (anopfuura 60 milligrams pa 100 gramu) ndiwo anonyanya kushanda, akakodzera kushandiswa zvakananga kana kugadzira saladi.

Blueberries, cherries, nemimwe michero ine vitamin C uye antioxidants, uye inogona kubatanidzwa neyoghurt kana oats.

Zvibereko zveTropical

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Papaya (anenge 80 milligrams pa100 gramu), mango, pineapple, nezvimwewo zvakakodzerwa nekuwedzera kwezhizha uye zvinogona kutemwa kuita zvidimbu kana kuita puree.

2、 Vegetable sources

Mashizha akasvibira uye miriwo yecruciferous

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Green pepper (bell pepper) ine yakanyanya kugutsikana (70-144 milligrams pa100 gramu) uye inogona kutonhora yakasanganiswa kana kubvongodza yakakangwa.

Broccoli (inenge 51mg/100g) uye sipinachi (inenge 30mg/100g) zvinokurudzirwa kuti zvipiswe kana kubvongodza zvakakangwa kuderedza kurasikirwa kwechikafu.

Midzi uye Solanaceous Vegetables

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Madomasi (anenge 20mg/100g), mbatatisi, manhanga, nezvimwewo zvinogona kudyiwa kuburikidza nemasaladhi, grilling, nedzimwe nzira.

Bitter gourd, makarotsi nemimwe miriwo yakasviba zvakare yakapfuma muvhitamini C.

3, Zvimwe zvekudya

Zvokudya zvemhuka: Chiropa chehuku, chiropa chenguruve, uye zvigadzirwa zvemukaka zvine vhitamini C shoma uye inogona kudyiwa nemiriwo.

Zvigadzirwa zvakagadziriswa: Muto weorenji chaiwo, muto wematomatisi, nezvimwewo zvinogona kushandiswa sezviwanikwa zvekubatsira, asi kutarisisa kunofanirwa kubhadharwa kune shuga uye zvinowedzera.

4, Kubika uye kudya zano

Deredza kurasikirwa kwekudya

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Dzivisa kubika kwepamusoro-soro kwenguva refu uye koshesa ndiro dzinotonhora, kukurumidza kubvongodza, kana kupisa.

Cheka uye ubike zvinongedzo patsva kuti uderedze nguva yekusangana nemhepo.

Kusanganiswa kwakasiyana-siyana

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Pair yakakwirira vhitamini C michero (yakadai sekiwifruit) ine nzungu kuti uwedzere antioxidant mhedzisiro.

Wedzera green pepper, broccoli, uye muto weremoni kune yemiriwo saladhi kuti uwedzere kunyura.

5、 Chengetedzo

Dzivisa overdose: Iyo inokurudzirwa yezuva nezuva yekudya haipfuure 2000 milligrams, sezvo kuwandisa kwedosi kunogona kutungamirira kune manyoka kana matombo eitsvo.

Huwandu hwevanhu: Vakadzi vane nhumbu uye vanhu vakura vanofanirwa kugadzirisa kutora kwavo vachitungamirwa nachiremba uye kuisa pamberi pekuwedzera nekudya kwechisikigo.

Nekudya kwakaringana kwemichero nemiriwo uye kubika kwakaringana, vhitamini C inogona kuwanikwa zvinobudirira kuti isangane nezvinodiwa zvehutano zvezuva nezuva.