1 sources Inkomoko y'imbuto

Imbuto za Citrus

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Amacunga, pomelos, indimu, n'izindi mbuto bikungahaye kuri vitamine C, hamwe na miligarama zigera kuri 30-60 kuri garama 100 z'inyama z'imbuto.

Imizabibu n'amacunga birashobora gukoreshwa mu buryo butaziguye cyangwa umutobe kugirango ugumane agaciro kintungamubiri.

Imbuto nziza

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Strawberry (hafi miligarama 47 kuri garama 100) na kiwis (hejuru ya miligarama 60 kuri garama 100) ni isoko nziza cyane, ikwiriye gukoreshwa neza cyangwa gukora salade.

Ubururu, cheri, nizindi mbuto zirimo vitamine C na antioxydants, kandi birashobora guhuzwa na yogurt cyangwa oati.

Imbuto zo mu turere dushyuha

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Papaya (miligarama zigera kuri 80 kuri garama 100), imyembe, inanasi, nibindi bikwiriye kongererwa icyi kandi birashobora gukatwamo ibice cyangwa bigakorwa muri pureti.

2 sources Inkomoko y'imboga

Amababi yicyatsi n'imboga zibisi

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Urusenda rwatsi (urusenda rwimbuto) rufite ibintu byinshi (miligarama 70-144 kuri garama 100) kandi birashobora gukonja bivanze cyangwa bikaranze bikaranze.

Broccoli (hafi 51mg / 100g) na epinari (hafi 30mg / 100g) birasabwa guhumeka cyangwa gukaranga bikaranze kugirango bigabanye intungamubiri.

Imizi n'imboga za Solanaceous

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Inyanya (hafi 20mg / 100g), ibijumba, ibinyamisogwe, nibindi birashobora gukoreshwa binyuze muri salade, gusya, nubundi buryo.

Gourd nziza, karoti nizindi mboga zijimye nazo zikungahaye kuri vitamine C.

3 、 Andi masoko y'ibiryo

Ibiryo bishingiye ku nyamaswa: Umwijima w'inkoko, umwijima w'ingurube, n'ibikomoka ku mata birimo vitamine C nkeya kandi birashobora gukoreshwa n'imboga.

Ibicuruzwa bitunganijwe: Umutobe wa orange karemano, isosi y'inyanya, nibindi birashobora gukoreshwa nkibikoresho bifasha, ariko hagomba kwitabwaho isukari ninyongera.

4 、 Guteka no gufata inama

Mugabanye intungamubiri

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Irinde guteka igihe kirekire kandi ushire imbere ibyokurya bikonje, kubyutsa vuba, cyangwa guhumeka.

Kata no guteka ibirungo bishya kugirango ugabanye igihe cyo guhumeka.

Ihuriro ritandukanye

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Hindura imbuto nyinshi za vitamine C (nka kiwifruit) hamwe nutubuto kugirango wongere ingaruka za antioxydeant.

Ongeramo urusenda rwatsi, broccoli, n umutobe windimu muri salade yimboga kugirango wongere kwinjirira.

5 、 Kwirinda

Irinde kurenza urugero: Gusabwa gufata buri munsi ntibirenza miligarama 2000, kuko kurenza urugero bishobora gutera impiswi cyangwa amabuye y'impyiko.

Abaturage badasanzwe: Abagore batwite n'abageze mu zabukuru bakeneye guhindura ibyo barya bayobowe na muganga kandi bagashyira imbere kuzuza ibiryo bisanzwe.

Mugihe cyo gufata neza imbuto n'imboga no guteka neza, vitamine C irashobora kuboneka neza kugirango ubone ubuzima bwa buri munsi