1、 Udidi lweziqhamo

Iziqhamo zesitrasi

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Iiorenji, iipomelos, iilamuni kunye nezinye iziqhamo zesitrasi yimithombo yakudala yevithamin C, malunga ne30-60 milligrams yevithamin C nge 100 grams yeziqhamo.

Isiqulatho sevithamin C kwigrapefruit silingana naleyo yeorenji kwaye iqhele ukusetyenziswa kwisondlo semihla ngemihla.

Iziqhamo zamaqunube

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Amaqunube: Nganye i-100 grams iqulethe malunga ne-47 milligrams ye-vitamin C, ene-antioxidant kunye ne-anti-inflammatory effects.

Isiqhamo seKiwi: eyaziwa ngokuba yi "king of vitamin C", enomxholo ongaphezu kwe-60 milligrams nge-100 grams, iphezulu kakhulu kuneziqhamo ezininzi.

Iiblueberries: Zityebile kwivithamin C kunye ne-anthocyanins, zilukhetho olukumgangatho ophezulu wokudibanisa i-antioxidant.

Iziqhamo zeTropiki kunye neZodwa

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I-Papaya: Iqulethe malunga ne-80 milligrams ye-vitamin C kwi-100 grams, kwaye icebile kwi-vitamin A kunye ne-fiber.

Imango kunye nephayinapile: Iziqhamo zaseTropiki zinomthamo ophezulu wevithamin C kwaye zifanelekile ukongeza ehlotyeni.

2, imifuno

Amagqabi aluhlaza kunye nemifuno ye-cruciferous

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Ipepile eluhlaza (persimmon pepper): Inomthamo ophezulu kakhulu wevithamin C, ifikelela kwi-70-144 milligrams nge-100 grams, nto leyo eyenza ibe "intshatsheli" phakathi kwemifuno.

I-Broccoli kunye nesipinatshi: I-100g nganye iqulethe malunga ne-51mg kunye ne-30mg ye-vitamin C ngokulandelanayo, ilungele ukuxuba ukuxuba okanye ukuxuba okubandayo.

Iingcambu kunye nemifuno yeSolanaceous

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Iitumato: Phakathi kweziqhamo kunye nemifuno, ziqulethe malunga ne-20 milligrams ye-vitamin C kwi-100 grams kwaye isetyenziswa kakhulu kwiisaladi okanye ekuphekeni.

Ibhatata kunye namathanga: Iingcambu zemifuno zinomxholo ophezulu we-vitamin C kwaye ziqulethe i-fiber yokutya.

Imifuno yasendle kunye nekhethekileyo

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Amagqabi eDandelion: Enye yeyona mifuno yasendle ilungileyo entwasahlobo, equlathe malunga ne-47 milligrams yevithamin C nge-100 grams, iphezulu kuneyona mifuno ixhaphakileyo.

IChili: Zombini itshilisi ebomvu kunye nepepile eluhlaza ziyimithombo eninzi yevithamin C, enokwenza incasa yezitya.

3, Eminye imithombo

Ukutya okusekelwe kwizilwanyana: Isibindi sesilwanyana (esifana nesibindi senkukhu, isibindi sehagu) kunye neemveliso zobisi zine vitamin C encinci, kodwa ayingowona mthombo ungundoqo.

Iimveliso ezicutshungulweyo: Iijusi zeziqhamo zendalo (ezifana nejusi yeorenji), isosi yetumata, kunye nokunye ukutya okucutshungulweyo kunokubonelela ngevithamin C, kodwa izithako ezintsha zingcono.