Lijo tse 12 tse Khabane ka ho Fetisisa tse nang le Vitamin C

Mabitso A Makaletseng A Bana

Floor:

Letsatsi La Tsoalo:

Romella

Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang

Ka hare feela

• Lihora tse 6 tse fetileng Chaitra Navratri 2021: Letsatsi, Muhurta, Litloaelo le Bohlokoa ba Mokete ona
• 
• Lihora tse 8 tse fetileng Hina Khan E Phatsima Le Motsoako o Motala oa Koporo o Mahala Le Liphatsima Tsa Nude Tse Benyang Ponahalo ea Mehato e Menyenyane Feela!
• Lihora tse 10 tse fetileng Ugadi le Baisakhi 2021: Hlahloba Ponahalo ea Hau ea Mokete le Li-Sutu tsa Setso tse Bululetsoeng
• Lihora tse 13 tse fetileng Horoscope ea letsatsi le letsatsi: la 13 Mmesa 2021

Se ke oa Lahleha

• Theknoloji BSNL e Tlosa litefiso tsa ho kenya ho tsoa likhokahanong tsa Broadband tsa nako e telele
• Litaba Kumbh mela ba khutlang ba ka mpefatsa seoa sa COVID-19: Sanjay Raut
• Lipapali IPL 2021: BalleBaazi.com e amohela nako ka lets'olo le lecha la 'Cricket Machao'
• Lifilimi Vira Sathidar Aka Narayan Kamble oa Lekhotla Oa Feta Ka lebaka la COVID-19
• Likoloi Kabira Mobility Hermes 75 High-Speed ​​Commerce Delivery Scooter e Qaliloe India
• Lichelete Theko ea khauta ha e tšoenyehe haholo bakeng sa li-NBFC, libanka li hloka ho lula li lebetse
• Thuto Sephetho sa ho qetela sa mapolesa a CSBC Bihar se phatlalalitsoe ka 2021
• Tsamaea Libaka tse 10 tse ntlehali tsa ho etela Maharashtra ka Mmesa

Vithamine C ke vithamine ea bohlokoa e hlokahalang lijong tsa motho ka mong tsa letsatsi le letsatsi. Ho bohlokoa hobane ka nako eo vithamine ha e hlokehe feela ho matlafatsa sesole sa hau sa 'mele empa hape e ea hlokahala bakeng sa ts'ebetso e nepahetseng ea' mele oa hau. Vithamine ke antioxidant e matla ebile e khothaletsa kholo ea lisele hammoho le ts'ebetso ea tsamaiso ea potoloho ea mali ^[1] .

Ho boetse ho molemo ho thibela mofetše, ho fokotsa likotsi tsa lefu la pelo, ho fokotsa tšebetso ea botsofali le ho thusa ho monya tšepe le calcium le ho thusa ho matlafatsa sesole sa hau sa 'mele le ho fokotsa khatello ea maikutlo ^[pedi] .

Ho fapana le limatlafatsi tse ling, 'mele ea rona e ke ke ea hlahisa vithamine C. Kahoo, mohloli feela oa eona ke lijo tseo re li jang. Ka lebaka lena, khaello ea vithamine C ke boemo bo atisang ho bonoa bo ka bakang tahlehelo ea moriri le manala a robehileng, matetetso, marenene a ruruhileng, letlalo le omeletseng, bohloko ba 'mele, mokhathala, mafu a pelo, methapo ea maikutlo, tšoaetso le ho tsoa mali ka nko ^[3] .

Bakeng sa ho loants'a matšoao a boletsoeng ka holimo, kenyelletsa vithamine C e ngata (e laoloang) lijong tsa hau tsa letsatsi le letsatsi.

Bala ho tseba mehloli ea vithamine ea C.

Lijo li ruile ka vithamine ea C

1. Guava

Ho latela litsebi, guava ke e 'ngoe ea mehloli e ruileng ka ho fetisisa ea vithamine C. Guava e le' ngoe feela e ntlafalitsoe ka 200 mg ea vithamine C. Ho entsoe lithuto tse fapaneng mabapi le ho utloisisa sekhahla sa guava boemong ba vithamine C ea motho mme ea tiisoa hore ho sebelisoa ha litholoana khafetsa ho ka thusa ho theola khatello ea mali le li-cholesterol kaofela ^[4] .

2. Pepere ea tšepe

Mehloli e nepahetseng ea vithamine C, pelepele ea tšepe e ka lekana tlhoko ea hau ea letsatsi le letsatsi ea vithamine C. Pelepele e tšehla, e nang le tatso e monate e na le 341 mg ea vithamine C. Ho li sebelisa ho ka thusa ho matlafatsa boits'ireletso ba hau le bona ^[5] . Hammoho le moo, pelepele e khubelu ea tšepe le eona ke mohloli o motle oa vithamine C mme e na le tšusumetso e tobileng maemong a hau a boits'ireletso ^[6] .

3. Parsley

E na le vithamine ea C e ngata, setlama sena se loketse bophelo ba hau. E nang le 10 mg ea vithamine C ka likhaba tse peli tsa parsley, setlama se thusa ho eketsa litekanyo tsa hau tsa tšepe le ho matlafatsa boits'ireletso ba hau le bona ^[7] .

4. Kiwi

Hangata litsebi li khothaletsa tholoana ena ho batho ba nang le khaello ea vithamine C. Ho kenyelletsa tholoana ena lijong tsa hau tsa letsatsi le letsatsi ho ke ke ha lokisa bothata bona feela, empa ho ka matlafatsa boits'ireletso ba hau le ho u thusa ho loants'a mafu ^[8] . Sengoathoana se le seng sa litholoana tsa kiwi se na le 273 mg ea boleng bo khothalletsoang letsatsi le letsatsi ba vithamine C.

Litla-morao tsa ho fetela holimo ha vithamine C

5. Broccoli

Meroho ena e metala hangata e nkoa e le lijo tsa linaleli tsohle, kaha e tletse limatlafatsi tsa bohlokoa, liminerale le livithamini, haholo vithamine C. Ke ligrama tse 100 feela tsa broccoli tse tsejoang li na le 89.2 mg ea vithamine C. broccoli letsatsi le leng le le leng ho felisa khaello ena ^[9] .

6. Lychee

Ho sebelisa lychee ho ka thusa ho ntlafatsa collagen synthesis le bophelo bo botle ba sejana sa mali. Ligrama tsa 100 tsa lychee li na le 71.5 mg ea vithamine ea C mme le tsona li ruile ka potasiamo le mafura a phetseng hantle ^[10] .

7. Papaya

Ho ja kopi e le 'ngoe ea papaya ho fana ka 87 mg ea vithamine ea C, ho etsa litholoana ho ba mohloli o motle oa vithamine. Li-papayas tse tala le tsona ke mohloli o moholo oa vithamine C, hape, vithamine A, folate, fiber fiber, calcium, potasiamo le omega-3 fatty acids ^[7] .

8. Fragole

Ho nkuoa e le tholoana ea boleng bo holimo bakeng sa ho lokisa khaello ea vithamine C, fragole li na le vithamine C e ngata 'me kopi e le' ngoe ea fragole e na le liperesente tse 149 tsa vithamine C. Ke hore, kopi e le 'ngoe ea halves ea fragola (152 grams) e fana ka 89 mg ea vithamine C Hape, fragole ke mohloli o motle oa protheine le fiber ^{[leshome le motso o mong]} .

9. Orange

Mohloli o moholo oa vithamine C, o jang lilamunu ke e 'ngoe ea litsela tse bonolo ka ho fetisisa tsa ho fumana vithamine e hlokahalang' meleng oa hau. Ho sebelisa mofuta o le mong oa lamunu o boholo bo mahareng letsatsi le letsatsi ho ka fana ka phepelo e hlokahalang ea vithamine ea C ea lijo ^[12] . Orange e boholo bo mahareng e fana ka 70 mg ea vithamine C

10. Pelepele ea pepere

E nang le bonyane ba 65 mg vithamine C pepereng e le 'ngoe ea chisi, tsena li ka thusa ho thibela ho qala ha khaello ea vithamine C. E le ntlha ea bohlokoa, ho ja pelepele e sebelisang chilisi le hona ho ka thusa ho fokotsa ho ruruha le bohloko ^[13] .

11. Lemon

Kalaka le lilamunu ka bobeli ke litholoana tsa citrus, tse nang le vithamine ea C. ligrama tse 100 tsa sirilamunu li na le 53 mg ea vithamine C le ligrama tse 100 tsa kalaka e nang le 29.1 mg ea vithamine C. Lilemong tsa bo-1700, lilamunu li ne li jeoa e le mokhoa oa thibelo khahlanong le sefuba. ^[14] .

12. Kholifolaoa

Meroho ena ea cruciferous e na le vithamine C e ngata mme ts'ebeliso e tloaelehileng e thusa ho thibela ho qala ha khaello ea vithamine C ^{[leshome le metso e mehlano]} . Kopi e le 'ngoe ea cauliflower e tala e na le 20 mg ea vithamine C.

Lijo tse ling tse nang le vithamine C e ngata ke spinach, rantipole, tamati, koena, cauliflower jj.

Li-Recipes tse phetseng hantle tsa Vitamin C

1. Super 7 khatello ea maikutlo

Lisebelisoa ^[16]

• 1 kopi e le 'ngoe ea lihoete tsa rantipole, e sa hlajoe
• 1 kopi e 'ngoe ea li-cubes tsa langa le le lej
• 1 kopi ea beetroot cubes
• & senoelo sa frac14 hoo e ka bang spinach e hahiloeng
• 2 tbsp parsley e khethiloeng
• 2 tbsp e batlang e khethiloe celery
• 2 tbsp coriander e hahiloeng
• leqhoa le pshatlehileng bakeng sa ho sebeletsa

Litsela

• Kenya lisebelisoa tsohle tsa blender ebe u li kopanya metsotso e 2.
• Hlapa lero.
• Kenya leqhoa le pshatlehileng 'me u natefeloe!

2. E hlahisa salate ea lijo tsa motšehare

Lisebelisoa

• & frac12 senoelo sa likopi tsa 'mala oa capsicum
• & frac14 senoelo se entsoeng ka zucchini e mosehla
• & frac12 senoelo sa li-mushroom cubes
• & frac12 senoelo mokopu o mofubelu
• 1 tsp oli ea mohloaare
• letsoai le pepere e ntšo e sa tsoa khuoa
• & senoelo sa frac12 se ile sa mela 'me sa belisa grama e tala kaofela
• & senoelo sa frac12 se kolobisitsoe ebile se phehiloe lentile e khubelu
• & lettuce ea senoelo ea frac12, e tabohileng likoto
• & frac12 senoelo sa spinach sa lesea, se tabohile likoto

Bakeng sa ho apara

• 1 tsp oli ea mohloaare
• 1 tsp lero la lemone
• & frac14 tsp mahe a linotši
• & frac14 tsp peista ea mosetareta
• letsoai ho latsoa

Litsela

• Senya oli ebe u eketsa capsicum, zucchini, li-mushroom le mokopu o mofubelu, letsoai le pepere ebe u sesa ka lelakabe le mahareng metsotso e 2 ho isa ho e 3.
• E ke e pholile.
• Bakeng sa moaparo, kopanya metsoako eohle hantle ebe o eketsa salate.

1. [1]Phaka, S., Ham, J. O., & Lee, B. K. (2015). Litlamorao tsa vithamine A e felletseng, vithamine C, le ho ja litholoana tse kotsing ea ts'oaetso ea metaboli ho basali le banna ba Korea Nutrition, 31 (1), 111-118.
2. [pedi]Suleiman, M. S., Olajide, J. E., Omale, J. A., Abbah, O. C., & Ejembi, D. O. (2018). Sebopeho se hakantsoeng, diminerale le livithamine tse ling tsa tigernut (Cyperus esculentus) Patlisiso ea Bongaka, 8 (4), 161-165.
3. [3]Berendsen, A. A., van Lieshout, L. E., van den Heuvel, E. G., Matthys, C., Péter, S., & de Groot, L. C. (2016). Lijo tse tloaelehileng, tse lateloang ke li-supplements tsa lijo le lijo tse matlafalitsoeng, ke mehloli ea mantlha ea vithamine D, vithamine B6, le selenium e kenang ho barupeluoa ba maDutch ba thuto ea NU-AGE. Nutrition Research, 36 (10), 1171-1181.
4. [4]Suhag, Y., & Nanda, V. (2015). Ntlafatso ea likarolo tsa ts'ebetso ho nts'etsapele phofo ea mahe a linotši e omisitsoeng ka phepo e nang le vithamine C le thepa ea antioxidant.International Journal of Food Science & Technology, 50 (8), 1771-1777.
5. [5]Kent, K., Charlton, K., Roodenrys, S., Batterham, M., Potter, J., Traynor, V., ... & Richards, R. (2017). Ts'ebeliso ea lero la ciliegia le nang le anthocyanin bakeng sa libeke tse 12 e ntlafatsa mohopolo le ts'ebeliso ho batho ba baholo ba nang le 'dementia' e itekanetseng. Koranta ea Europe ea phepo e nepahetseng, 56 (1), 333-341.
6. [6]Thibelo, G. (1991). Vitamin C le thibelo ea mofets'e: bopaki ba lefu la seoa. Koranta ea Amerika ea phepo e nepahetseng ea bongaka, 53 (1), 270S-282S.
7. [7]Ramirez-Tortosa, C., Andersen, joalo-joalo. M., Gardner, P.T, Morrice, P. C., Wood, S. G., Duthie, S. J., ... & Duthie, G. G. (2001). Ho ntša leruo la Anthocyanin ho fokotsa li-indices tsa lipid peroxidation le tšenyo ea DNA ho likhoto tse felisitsoeng ke vithamine E. Free Radical Biology and Medicine, 31 (9), 1033-1037.
8. [8]Hemila, H., Kaprio, J., Pietinen, P., Albanes, D., & Helnonen, O. P. (1999). Vithamine C le metsoako e meng ea lijo tse nang le vithamine C tse amanang le kotsi ea lefuba ho batho ba tsubang banna. Koranta ea Amerika ea lefu la seoa, 150 (6), 632-641.
9. [9]Padayatty, S. J., Sun, H., Wang, Y., Riordan, H. D., Hewitt, S. M., Katz, A., ... & Levine, M. (2004). Pharmacokinetics ea Vitamin C: se boleloang ke ts'ebeliso ea molomo le methapo. Litlaleho tsa meriana ea kahare, 140 (7), 533-537.
10. [10]Bondonno, N. P., Lewis, J. R., Blekkenhorst, L. C., Bondonno, C. P., Shin, J. H., Croft, K. D., ... & Moroallo, V. M. (2019). Mokhatlo oa li-flavonoid le lijo tse nang le flavonoid tse nang le lisosa tsa lefu: Thuto ea Mahlo a Blue Mountains.
11. [leshome le motso o mong]Liu, C., Zhong, C., Chen, R., Zhou, X., Wu, J., Han, J., ... & Hu, X. (2019). Ho ja lijo tse phahameng tsa vithamine C ho amahanngoa le kotsi e tlase ea ho ba le lefu la tsoekere la bokhachane: Phuputso ea sehlopha se selelele.
12. [12]Karete, D. J. (2019). Mekhoa ea ho lekola vithamine C. InLaboratory Assessment ea Vitamin Status (maq. 301-316). Taba ea borutehi.
13. [13]Deyhim, F., Strong, K., Deyhim, N., Vandyousefi, S., Stamatikos, A., & Faraji, B. (2019). Vithamine C e khutlisa lesapo la masapo ka mokhoa oa masapo oa masapo oa osteoporosis. International Journal bakeng sa Patlisiso ea Vitamin le Phepo e nepahetseng.
14. [14]Ashor, A. W., Shannon, O. M., Werner, A. D., Scialo, F., Gilliard, C.N, Cassel, K. S., ... & Siervo, M. (2019). Liphello tsa nitrate ea maiketsetso le vithamine C e tlatsetsang khatello ea mali le ts'ebetso ea methapo ho batho ba baholo le ba baholo ba phetseng hantle: Teko ea crossover e habeli e sa boneng.
15. [leshome le metso e mehlano]Ferraro, P. M., Curhan, G. C., Gambaro, G., & Taylor, E. N. (2016). Kakaretso, phepo ea lijo, le tlatsetso ea vithamine ea C le kotsi ea ketsahalo ea majoe a liphio American Journal of Kidney Diseases, 67 (3), 400-407.
16. [16]Tarladalal. (2019, Mots'eanong 28). Li-recipe tsa 98 Vitamin C Rich [Blog post]. E khutlisitsoe ho, https://www.tarladalal.com/recipes-for-Vitamin-C-Rich-Indian-Recipes-804

Horoscope Ea Hau Hosane

Ho Tseba

Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang