1, imithombo yeziqhamo

Iziqhamo zesitrasi

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Iiorenji, iipomelos, iilamuni, kunye nezinye iziqhamo zizityebi kwivithamin C, malunga ne-30-60 milligrams kwi-100 grams yenyama yeziqhamo.

Iigrapefruits kunye neeorenji zinokutyiwa ngokuthe ngqo okanye zifakwe ijusi ukugcina ixabiso lesondlo sazo.

Iziqhamo zamaqunube

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I-strawberries (malunga ne-47 milligrams nge-100 grams) kunye ne-kiwis (ngaphezu kwe-60 milligrams nge-100 grams) yimithombo esebenzayo kakhulu, efanelekileyo yokusetyenziswa ngokuthe ngqo okanye ukwenza isaladi.

I-Blueberries, i-cherries, kunye nezinye iziqhamo zine-vitamin C kunye ne-antioxidants, kwaye zinokudibaniswa ne-yogurt okanye i-oats.

Iziqhamo zaseTropiki

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I-Papaya (malunga ne-80 milligrams nge-100 grams), imango, i-ananas, njl. zifanelekile ukuxhaswa kwehlobo kwaye zinokunqunyulwa zibe ziqwenga okanye zenziwe zibe yi-puree.

2, Imithombo yemifuno

Amagqabi aluhlaza kunye nemifuno ye-cruciferous

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Iipepile eziluhlaza (bell pepper) zinowona mxholo uphezulu (70-144 milligrams per 100 grams) kwaye zingaxutywa ngokubanda okanye ziqhotyiswe.

I-Brokholi (malunga ne-51mg/100g) kunye nesipinatshi (malunga ne-30mg/100g) ziyacetyiswa ukuba zifakwe ngomphunga okanye zishukunyiswe ziqhotswe ukunciphisa ilahleko yezondlo.

Iingcambu kunye nemifuno yeSolanaceous

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Utamatisi (malunga ne-20mg / 100g), iitapile, amathanga, njl njl.

Ibitter gourd, iminqathe kunye neminye imifuno emnyama nazo zizityebi kwi-vitamin C.

3, Eminye imithombo yokutya

Ukutya okusekelwe kwizilwanyana: Isibindi senkukhu, isibindi sehagu, kunye neemveliso zobisi ziqulethe i-vitamin C encinci kwaye inokutyiwa nemifuno.

Iimveliso ezicutshungulwayo: Ijusi ye-orange yendalo, i-tomato sauce, njl.

4, Ukupheka kunye neengcebiso zokuthatha

Nciphisa ilahleko yezondlo

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Kuphephe ukupheka ixesha elide lobushushu obuphezulu kwaye ubeke phambili izitya ezibandayo, ukuqhotsa ngokukhawuleza, okanye ukutshisa.

Sika kwaye upheke izithako ngokutsha ukunciphisa ixesha lokuvela emoyeni.

Iindibaniso ezahlukeneyo

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Hlanganisa iziqhamo eziphezulu ze-vitamin C (ezifana ne-kiwifruit) kunye namantongomane ukunyusa iziphumo ze-antioxidant.

Yongeza i-pepper eluhlaza, i-broccoli, kunye nejusi yelamuni kwisaladi yemifuno ukuphucula ukufunxa.

5. Imiqathango

Gwema ukugqithisa: Ukutya okucetyiswayo kwansuku zonke akukho ngaphezu kwe-2000 milligrams, njengoko i-overdose inokukhokelela kwisifo sohudo okanye amatye ezintso.

Abemi abakhethekileyo: Abasetyhini abakhulelweyo kunye nabantu abadala kufuneka balungelelanise ukuthatha kwabo phantsi kolawulo logqirha kwaye babeke phambili ukongeza ngokutya kwendalo.

Ngokutya okulinganayo kweziqhamo kunye nemifuno kunye nokupheka ngokufanelekileyo, ivithamin C inokufumaneka ngokufanelekileyo ukuhlangabezana neemfuno zempilo yemihla ngemihla.