1. Imithombo yezithelo

Izithelo ezisawolintshi

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Amawolintshi, amapomelo, ulamula, nezinye izithelo anothe ngovithamini C, cishe amamiligremu angama-30-60 ngamagremu ayi-100 enyama yesithelo.

Amagilebhisi namawolintshi angadliwa ngokuqondile noma afakwe ijusi ukuze agcine umsoco wawo.

Izithelo zeberry

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Ama-strawberries (cishe ama-milligrams angu-47 ngamagremu angu-100) kanye nama-kiwi (ngaphezu kwama-milligram angu-60 ngamagremu angu-100) ayimithombo ephumelelayo kakhulu, efanelekile ukusetshenziswa okuqondile noma ukwenza amasaladi.

Amajikijolo aluhlaza okwesibhakabhaka, ama-cherries, nezinye izithelo aqukethe uvithamini C kanye nama-antioxidants, futhi angabhangqwa ne-yogurt noma i-oats.

Izithelo ezishisayo

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I-papaya (cishe ama-milligrams angu-80 ngamagremu angu-100), umango, uphayinaphu, njll. zilungele ukungezwa ehlobo futhi zingasikwa zibe yizicucu noma zenziwe zibe i-puree.

2. Imithombo yemifino

Amaqabunga aluhlaza kanye nemifino ye-cruciferous

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Upelepele oluhlaza (bell pepper) unokuqukethwe okuphezulu kakhulu (70-144 milligrams ngamagremu ayi-100) futhi ungaxutshwa ngokubanda noma ugovuze othosiwe.

I-Brokholi (cishe u-51mg/100g) nesipinashi (cishe u-30mg/100g) kunconywa ukuba kushiswe ngesitimu noma kugoqwe okuthosiwe ukuze kuncishiswe ukulahlekelwa izakhi.

Izimpande kanye nemifino ye-Solanaceous

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Utamatisi (cishe u-20mg/100g), ubhatata, amathanga, njll. ungadliwa ngamasaladi, ukosa, nezinye izindlela.

Uselwa olubabayo, izaqathi neminye imifino emnyama nayo inothe ngovithamini C.

3. Eminye imithombo yokudla

Ukudla okusekelwe ezilwaneni: Isibindi senkukhu, isibindi sengulube, nemikhiqizo yobisi iqukethe inani elincane likavithamini C futhi ingadliwa nemifino.

Imikhiqizo ecutshunguliwe: Ijusi yewolintshi yemvelo, i-tomato sauce, njll. ingasetshenziswa njengemithombo ewusizo, kodwa kufanele kuqashelwe ushukela kanye nezithasiselo.

4. Iseluleko sokupheka nokudla

Yehlisa ukulahlekelwa izakhi

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Gwema ukupheka okunezinga lokushisa eliphezulu isikhathi eside futhi ubeke kuqala izitsha ezibandayo, ukuthosa okusheshayo, noma ukushisisa.

Sika futhi upheke izithako kabusha ukuze unciphise isikhathi sokuchayeka emoyeni.

Inhlanganisela ehlukahlukene

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Bhanqa izithelo eziphezulu zikavithamini C (njenge-kiwifruit) namantongomane ukuze uthuthukise imiphumela ye-antioxidant.

Engeza upelepele oluhlaza, i-broccoli, nejusi kalamula esaladini yemifino ukuze uthuthukise ukumuncwa.

5. Izinyathelo zokuqapha

Gwema ukweqisa izidakamizwa: Ukudla okunconyiwe kwansuku zonke akudluli amamiligremu angama-2000, njengoba ukweqisa ngokweqile kungaholela esihudo noma ezinso.

Izibalo ezikhethekile: Abesifazane abakhulelwe nabantu asebekhulile kudingeka balungise indlela abadla ngayo ngaphansi kokuqondisa kukadokotela futhi babeke phambili ukwengeza ngokudla kwemvelo.

Ngokudla izithelo nemifino okulinganiselayo nokupheka ngendlela efanele, uvithamini C angatholakala ngokuphumelelayo ukuze ahlangabezane nezidingo zezempilo zansuku zonke.