1. Mkp?r? isi mmalite

Citrus mkp?r? osisi

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Oranges, pomelos, lemons, na mkp?r? osisi nd? ?z? bara ?ba na vitamin C, na-enwe ihe d?ka 30-60 milligrams kwa gram 100 nke mkp?r? osisi.

Enwere ike iri mkp?r? va?n na oroma ozugbo ma ? b? ??? mmiri iji jigide uru nri ha bara.

Mkp?r? osisi Berry

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Strawberries (ihe d? ka milligrams 47 kwa gram 100) na kiwi (kar?a 60 milligrams kwa gram 100) b? isi mmalite d? irè nke ukwuu, dabara maka oriri ozugbo ma ? b? ime salad.

Blueberries, cher?, na mkp?r? osisi nd? ?z? nwere vitamin C na antioxidants, a p?kwara ijik? ya na yog?t ma ? b? oat.

Mkp?r? osisi Tropical

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P??p? (ihe d? ka milligram 80 kwa gram 100), mango, painiapulu, wdg d? mma maka mgbakwunye oge okpom?k? na enwere ike ?kp? ya ma ? b? mee ka ? b?r? puree.

2. Akw?kw? nri isi mmalite

Akw?kw? nd? akw?kw? nd? na akw?kw? nri cruciferous

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Akw?kw? nd? akw?kw? nd? (mgb?r?gba ose) nwere ?d?naya kachas? elu (70-144 milligrams kwa gram 100) ma nwee ike ?gwak?ta oyi ma ? b? kpalie eghe.

Broccoli (ihe d? ka 51mg / 100g) na akw?kw? nri (ihe d? ka 30mg/100g) ka a na-at? aro ka a gbanye ya ma ? b? kpalie eghe iji belata ?k? nri.

Mgb?r?gw? na akw?kw? nri Solanaceous

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Tomato (ihe d? ka 20mg/100g), poteto d? ?t?, ugu, wdg nwere ike iri site na salads, grilling na ?z? nd? ?z?.

Gourd, kar?t na akw?kw? nri nd? ?z? gbara ?ch?ch?r? nwekwara nnukwu vitamin C.

3. Ihe oriri nd? ?z?

Nri sitere n'an?man?: Imeju ?k?k?, imeju ezì, na ngwaah?a mmiri ara ehi nwere ntak?r? vitamin C ma enwere ike iji akw?kw? nri rie ya.

Ngwaah?a emebere: Enwere ike iji ihe ????? oroma eke, tomato ihendori, wdg d? ka isi mmalite inyeaka, mana ekwes?r? itinye uche na shuga na ihe mgbakwunye.

4, nd?m?d? nri na oriri

Belata ?k? nri

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Zere isi nri okpom?k? d? ogologo ogologo ma na-ebute efere oyi, ighe ngwa ngwa, ma ? b? uzuoku.

Bee ma sie nri ?h?r? iji belata oge ikuku.

Ngwak?ta d? iche iche

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Jik?ta mkp?r? osisi vitamin C d? elu (d? ka kiwifruit) na mkp?r? iji kwalite mmet?ta antioxidant.

Tinye akw?kw? nd? akw?kw? nd? akw?kw? nd? akw?kw? nd?, broccoli, na ihe ????? lemon na salad akwukwo nri iji welie absorption.

5. Akpachara anya

Zere ???biga mmanya ókè: Ihe a na-at? aro kwa ?b?ch? ab?gh? ihe kar?r? 2000 milligrams, n'ihi na ???biga mmanya ókè nwere ike ibute af? ?s?sa ma ? b? nkume ak?r?.

?n? ?g?g? nd? p?r? iche: Nd? inyom d? ime na nd? agadi kwes?r? ?hazighar? ihe oriri ha n'okpuru nduzi nke d?k?ta ma na-ebute ?z? mgbakwunye na nri eke.

Site na iri mkp?r? osisi na akw?kw? nri na nri kwes?r? ekwes?, vitamin C nwere ike nweta nke ?ma iji gboo mkpa ah?ike kwa ?b?ch?