1、 Muchero wemuchero

Michero yeCitrus

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Oranges, pomelos, lemons nemimwe michero yecitrus ndeyemhando yepamusoro yevhitamini C, ine angangoita 30-60 milligrams yevhitamini C pamagiramu zana emuchero pulp.

Iyo vhitamini C yemukati mugrapefruit yakaenzana neyemaranjisi uye inowanzoshandiswa pakudya kwezuva nezuva kuwedzera.

Berry michero

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Strawberries: Imwe neimwe magiramu zana ane anenge 47 milligrams evhitamini C, ine zvese zviri zviviri antioxidant uye anti-kuzvimba mhedzisiro.

Kiwi muchero: inozivikanwa se "mambo wevhitamini C", ine zvinyorwa zvinopfuura 60 milligrams pa 100 gramu, zvakanyanya kudarika michero yakawanda.

Blueberries: Yakapfuma muvhitamini C uye anthocyanins, isarudzo yemhando yepamusoro yekusanganisa antioxidant.

Tropical uye Specialty Fruits

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Papaya: Iine anenge 80 milligrams evhitamini C pamagiramu zana, uye ine zvakare hupfumi muvhitamini A uye fiber.

Mango nepineapple: Zvibereko zveTropical zvine huwandu hwakawanda hwevhitamini C uye yakakodzera kukuwedzera kwezhizha.

2、 Miriwo

Mashizha akasvibira uye miriwo yecruciferous

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Green pepper (persimmon pepper): Iine huwandu hwakanyanya hwevhitamini C, inosvika 70-144 milligrams pa100 gramu, zvichiita kuti ive "shasha" pakati pemiriwo.

Broccoli uye sipinashi: Imwe neimwe 100g ine inenge 51mg uye 30mg yevhitamini C zvakateerana, inokodzera kumhanyisa frying kana kusanganisa kutonhora.

Midzi uye Solanaceous Vegetables

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Madomasi: Pakati pemichero nemiriwo, ane anenge 20 milligrams evhitamini C pamagiramu 100 uye anoshandiswa zvakanyanya mumasaladhi kana kubika.

Mbatatisi dzinotapira nemanhanga: Miriwo yemidzi ine yakakwira yevhitamini C uye inewo chikafu chefiber.

Miriwo yemusango uye yakakosha

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Mashizha eDandelion: Imwe yemiriwo yemusango yakanakisa muchirimo, ine mamirigiramu makumi mana nemanomwe evhitamini C pamagiramu zana, akakwirira kudarika miriwo yakawanda.

Chili: Zvose tsvuku tsvuku uye mhiripiri ine vhitamini C yakawanda, iyo inogona kuwedzera kunaka kwezvokudya.

3, Zvimwe zvinyorwa

Zvokudya zvemhuka: Chiropa chemhuka (sechiropa chehuku, chiropa chenguruve) uye zvigadzirwa zvemukaka zvine huwandu hushoma hwevhitamini C, asi hazvisi izvo zvakanyanya.

Zvigadzirwa zvakagadzikiswa: Miti yemichero yechisikigo (semuto weorenji), muto wematomatisi, uye zvimwe zvikafu zvakagayiwa zvinogona kupa vhitamini C, asi zvinyowani zviri nani.