1, Chipatso magwero

Zipatso za citrus

?

Malalanje, ma pomelo, mandimu, ndi zipatso zina zili ndi vitamini C wambiri, pafupifupi mamiligalamu 30-60 pa magalamu 100 a nyama ya zipatso.

Mphesa ndi malalanje amatha kudyedwa mwachindunji kapena kukhetsa madzi kuti asunge thanzi lawo.

Zipatso za Berry

?

Strawberries (pafupifupi 47 milligrams pa 100 magalamu) ndi kiwis (oposa 60 milligrams pa 100 magalamu) ndi magwero othandiza kwambiri, oyenera kudyedwa mwachindunji kapena kupanga saladi.

Zipatso za Blueberries, yamatcheri, ndi zipatso zina zili ndi vitamini C ndi antioxidants, ndipo zimatha kuphatikizidwa ndi yogati kapena oats.

Zipatso zotentha

?

Papaya (pafupifupi 80 milligrams pa 100 magalamu), mango, chinanazi, ndi zina zotero ndizoyenera kuwonjezeredwa m'chilimwe ndipo zimatha kudulidwa mzidutswa kapena kupanga puree.

2, Magwero a masamba

Masamba obiriwira ndi masamba a cruciferous

?

Tsabola wobiriwira (belu tsabola) ali ndi zokhutira kwambiri (70-144 milligrams pa 100 magalamu) ndipo akhoza kukhala ozizira osakanizidwa kapena kusonkhezera yokazinga.

Broccoli (pafupifupi 51mg/100g) ndi sipinachi (pafupifupi 30mg/100g) amalangizidwa kuti azitenthedwa kapena kusonkhezera yokazinga kuti achepetse kutaya kwa michere.

Mizu ndi masamba a Solanaceous

?

Tomato (pafupifupi 20mg/100g), mbatata, maungu, ndi zina zotere zitha kudyedwa kudzera mu saladi, kuwotcha, ndi njira zina.

Zowawa, kaloti ndi masamba ena akuda alinso ndi vitamini C.

3, Zakudya zina

Zakudya za nyama: Chiwindi cha nkhuku, chiwindi cha nkhumba, ndi mkaka zili ndi vitamini C pang'ono ndipo zimatha kudyedwa ndi masamba.

Zopangira: Madzi a lalanje achilengedwe, msuzi wa phwetekere, etc. angagwiritsidwe ntchito ngati magwero othandizira, koma chidwi chiyenera kuperekedwa kwa shuga ndi zowonjezera.

4. Malangizo ophika ndi kudya

Chepetsani kutaya kwa michere

?

Pewani kuphika kwanthawi yayitali ndikuyika mbale zoziziritsa patsogolo, zowotcha mwachangu, kapena kuphika.

Dulani ndi kuphika zosakaniza mwatsopano kuti muchepetse nthawi yopita ku mpweya.

Zosakaniza zosiyanasiyana

?

Phatikizani zipatso zambiri za vitamini C (monga kiwifruit) ndi mtedza kuti muwonjezere zotsatira za antioxidant.

Onjezerani tsabola wobiriwira, broccoli, ndi madzi a mandimu ku saladi ya masamba kuti muwonjezere kuyamwa.

5. Kusamala

Pewani kumwa mopitirira muyeso: Mulingo wovomerezeka watsiku ndi tsiku siwopitilira 2000 milligrams, chifukwa kumwa mopitirira muyeso kungayambitse kutsekula m'mimba kapena miyala ya impso.

Anthu apadera: Amayi oyembekezera ndi okalamba ayenera kusintha kadyedwe kawo motsogozedwa ndi dokotala ndikuyika patsogolo kuwonjezera zakudya zachilengedwe.

Mwa kudya zipatso ndi ndiwo zamasamba moyenera komanso kuphika moyenera, vitamini C amatha kupezeka bwino kuti akwaniritse zosowa zatsiku ndi tsiku.