1. Isigaba sesithelo

Izithelo ezisawolintshi

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Amawolintshi, amapomelo, ulamula nezinye izithelo ezisawolintshi ziyimithombo yakudala kavithamini C, cishe ngamamiligremu angama-30-60 kavithamini C ngamagremu ayi-100 esithelo.

Okuqukethwe kwevithamini C ku-grapefruit kuyalingana nalokho kumawolintshi futhi kuvame ukusetshenziselwa ukwengezelelwa kokudla kwansuku zonke.

Izithelo zeberry

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Ama-Strawberries: I-100 grams ngayinye iqukethe cishe ama-milligrams angu-47 kavithamini C, anemiphumela yokulwa nokuvuvukala kanye ne-anti-inflammatory.

I-Kiwi isithelo: eyaziwa ngokuthi "inkosi ye-vitamin C", enokuqukethwe kwama-milligrams angaphezu kuka-60 ngamagremu angu-100, ephakeme kakhulu kunezithelo eziningi.

Amajikijolo aluhlaza okwesibhakabhaka: Acebile ngovithamini C kanye nama-anthocyanins, ayikhethelo eliphezulu lenhlanganisela ye-antioxidant.

Izithelo Ezishisayo Nezikhethekile

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I-papaya: Iqukethe cishe ama-milligrams angu-80 kavithamini C ngamagremu angu-100, futhi inovithamini A kanye ne-fiber.

Umango kanye nephayinaphu: Izithelo zaseTropical zinevithamini C ephezulu futhi zilungele ukufakwa ehlobo.

2. Imifino

Amaqabunga aluhlaza kanye nemifino ye-cruciferous

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Upelepele oluhlaza (persimmon pepper): Unovithamini C ophakeme kakhulu, ofinyelela ku-70-144 milligrams ngamagremu ayi-100, okuyenza ibe "ingqwele" phakathi kwemifino.

I-Brokholi nesipinashi: I-100g ngayinye iqukethe cishe u-51mg kanye no-30mg kavithamini C ngokulandelanayo, olungele ukuthosa noma ukuxuba okubandayo.

Izimpande kanye nemifino ye-Solanaceous

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Utamatisi: Phakathi kwezithelo nemifino, aqukethe cishe amamiligremu angu-20 kavithamini C ngamagremu angu-100 futhi asetshenziswa kakhulu kumasaladi noma ekuphekeni.

Ubhatata namathanga: Imifino yezimpande inokuqukethwe okuphezulu kwevithamini C futhi iqukethe i-fiber yokudla.

Imifino yasendle nekhethekile

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Amaqabunga e-Dandelion: Enye yemifino yasendle engcono kakhulu entwasahlobo, equkethe cishe amamiligremu angu-47 kavithamini C ngamagremu angu-100, ephakeme kunemifino evamile.

Ushizi: Kokubili upelepele obomvu kanye nopelepele oluhlaza kuyimithombo ephezulu kavithamini C, ongathuthukisa ukunambitheka kwezitsha.

3, Eminye imithombo

Ukudla okusekelwe ezilwaneni: Isibindi sezilwane (njengesibindi senkukhu, isibindi sengulube) kanye nemikhiqizo yobisi iqukethe inani elincane likavithamini C, kodwa akuwona umthombo omkhulu.

Imikhiqizo egayiwe: Iziphuzo zezithelo zemvelo (njengejusi yamawolintshi), isoso katamatisi, nokunye ukudla okugayiwe kunganikeza uvithamini C, kodwa izithako ezintsha zingcono.