Lijo tse nang le vithamine ea C e ngata
Litaba
- Lijo tse nang le vithamine C
- Khothaletso ea letsatsi le letsatsi ea vithamine C
- Nako ea ho noa vithamine ea C e nang le matla
- Mokhoa oa ho boloka vithamine C e telele
Lijo tse nang le vithamine C e ngata, joalo ka fragole, lilamunu le lilamunu, li thusa ho matlafatsa tšireletso ea 'mele hobane li na le li-antioxidants tse loantšang li-radical tse sa lefelloeng, tseo ha li fumanoa li fetelletse' meleng, li ratang ho qala ha mafu a mang.
Vithamine C e lokela ho jeoa khafetsa hobane ke mofolisi ea hloahloa ebile e thusa ho monya tšepe ts'ebetsong ea mala, e bonts'oa haholo kalafo khahlano le phokolo ea mali. Ntle le moo, vithamine C e sebeletsa ho thusa ho folisa letlalo le ho ntlafatsa ho potoloha ha mali, ho ba molemo ho thusa ho thibela mafu a pelo le methapo joalo ka atherosclerosis.
Lijo tse nang le vithamine C
Tafole e latelang e bonts'a palo ea vithamine C e fumanehang ka ligrama tse 100 tsa lijo:
Lijo tse nang le vithamine ea C e ngata | Palo ea vithamine ea C |
Acerola | 1046 mg |
Chili e tala | 143.6 mg |
Lero la tlhaho la lamunu | 41 mg |
Strawberry | 47 mg |
Papaya | 68 mg |
kiwi | 72 mg ,. |
Guava | 230 mg ,. |
Lehapu | 30 mg |
Lero la tamati | 14 mg |
narekisi | 32 mg |
Mango | 23 mg |
namunu | 57 mg ,. |
Broccoli e phehiloeng | 42 mg |
Kholifolaoa e phehiloeng | 45 mg |
Kh'abeche e khubelu e khabisitsoeng | 40 mg |
Litapole tse monate | 25 mg |
Lijo tsa leoatle tse nang le mouoane | 22 mg |
Tomate e ncha | 20 mg |
lehapu | 4 mg |
Lero la tlhaho la lemone | 56 mg |
Lero la phaenapole | 20 mg |
Ntle le moo, lijo tse ling tse nang le vithamine C, leha e le ngata tse nyane ke lettuce, artichoke, phaenapole, banana, spinach, avocado, apole, rantipole, plum, mokopu le beet. Morero o motle oa ho fumana vithamine C e ngata lijong ke ho li ja li sa tsoa khuoa kapa ka maro a tsona.
Khothaletso ea letsatsi le letsatsi ea vithamine C
Tekanyo e khothalletsoang ea letsatsi le letsatsi ea vithamine C e fapana ho latela mokhoa oa bophelo, lilemo le thobalano:
Bana le bacha:
- Lilemo tse 1 ho isa ho tse 3: 15 mg.
- Lilemo tse 4 ho isa ho tse 8: 25 mg.
- Lilemo tse 9 ho isa ho tse 13: 45 mg.
- Lilemo tse 14 ho isa ho tse 18: 75 mg.
Banna ba lilemo li 19: 90 mg.
Basali:
- Ho tloha ho lilemo tse 19: 75 mg.
- Bokhachane: 85 mg
- Nakong ea kanyeso: 120 mg.
Batho ba tsubang:hoo e ka bang 35 mg ea vithamine ea C ka letsatsi e lokela ho eketsoa khothaletso ea letsatsi le letsatsi, kaha batho ba tsubang ba na le tlhoko e kholo ea vithamine C.
Tšilafalo le meriana li ka kena-kenana le ts'ebetso ea ho kenella ha vithamine C, kahoo maemong ana, ho batho ba baholo ba phetseng hantle, ho bohlokoa ho ja 120 mg ea vithamine C ka letsatsi, e lumellanang le khalase ea lero la lamunu.
Boithuto bo bong bo bonts'a hore vithamine C e ka thusa ho thibela maloetse a itseng le ho ntlafatsa tšoaetso ea phefumoloho le ea tsamaiso, ka hona ho eletsoa ho ja lipakeng tsa 100 ho isa ho 200 mg ka letsatsi ho thibela mafu.
Bona ho eketsehileng ka vithamine C ka video e latelang:
Nako ea ho noa vithamine ea C e nang le matla
Vithamine C e sebetsang hantle e bontšoa haholo ho batho ba nang le matšoao a ho haella ha vithamine C, joalo ka ho tsoa mali habonolo letlalong le marenene, e leng matšoao a scurvy. Vithamine C e sebetsang e ka ba molemo bakeng sa:
- Qoba 'me u loantše matšoao a pherese a hlahang letlalong esita le liso tse nyane;
- Potlakisa ho fola ha mesifa ho lingaka le baatlelete, ho thusa mesifa hypertrophy;
- Matlafatsa sesole sa 'mele, ho thibela sefuba le ntaramane;
- Matlafatsa lefufuru hobane le khothaletsa ho kopanya collagen ke 'mele, ho thibela ho fokolisa manonyeletso.
Leha ho le joalo, batho ba phetseng hantle ka kakaretso ha ba hloke tlatsetso ea vithamine C, hobane vithamine ena e ka fumaneha habonolo ka lijo. Fumana melemo eohle ea vithamine C.
Mokhoa oa ho boloka vithamine C e telele
Ho boloka vithamine C lijong ke habohlokoa hore u se ke ua tlohela litholoana, tse kang fragole, lipapaya, li-kiwis kapa lilamunu tse ebotsoeng li kopana le moea 'me li pepesehetse leseli nako e telele, kaha lintlha tsena li ka fokotsa vithamine C e teng lijong. . Kahoo, ha u etsa lero la lamunu kapa la phaenapole, ho bohlokoa ho e beha ka sehatsetsing ka nkhong e lefifi, e koahetsoeng ho qoba ho ikopanya le lero ka moea le khanya ka sehatsetsing.
Ntle le moo, vithamine C e qhibiliha ka metsing ha u pheha lijo, joalo ka broccoli, k'habeche kapa pelepele, 'me e senyeha maemong a phahameng, ka hona e le ho noa vithamine C e ngata kamoo ho ka khonehang, ho bohlokoa ho ja lijo ka tlhaho, ntle le ho pheha.