12 Mafi Kyawun Abincin Da ke Cikin Vitamin C

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Vitamin C muhimmin bitamin ne da ake buƙata a cikin abincin mutum na yau da kullun. Yana da mahimmanci saboda bawai bitamin kawai ya zama dole don ƙarfafa garkuwar ku ba amma ya zama dole don aikin jikin ku da kyau. Vitamin yana da tasiri sosai kuma yana inganta ci gaban salula gami da aikin tsarin jijiyoyin jini ^[1] .

Hakanan yana da amfani wajen hana cutar kansa, rage haɗarin kamuwa da cututtukan zuciya, rage saurin tsufa da taimakawa shan ƙarfe da alli da taimakawa haɓaka garkuwar jikinka da rage matakan damuwar ka ^[biyu] .

Ba kamar sauran abubuwan gina jiki ba, jikinmu ba zai iya samar da bitamin C. Saboda haka, asalinsa shi ne abincin da muke ci. Saboda wannan, rashin isasshen bitamin C yanayi ne da ake yawan kallo wanda zai iya haifar da asarar gashi da ƙusoshin ƙwanƙwasawa, kumbura, kumburi, gumis, bushewar fata, ciwon jiki, gajiya, cututtukan zuciya, sauyin yanayi, cututtuka da zubar jini. ^[3] .

Don magance alamun da alamun da aka ambata a baya, haɗa yalwa (sarrafawa) na bitamin C cikin abincinku na yau da kullun.

menu na ranar haihuwa ga manya

Karanta don sanin mafi kyawun tushen bitamin C.

Abinci Mai Yalwar Cikin Vitamin C

1. Guava

Kamar yadda masana suka fada, guava tana daya daga cikin hanyoyin samarda bitamin C. Guava daya kawai tana wadatar da fiye da mg 200 na bitamin C. An gudanar da bincike daban-daban kan fahimtar tasirin guava akan matakin mutum na bitamin C kuma an tabbatar da cewa cin ‘ya’yan itacen na yau da kullun na iya taimakawa rage saukar karfin jini da kuma yawan matakan cholesterol ^[4] .

2. barkono barkono

Tushen ingantaccen bitamin C, barkono mai ƙararrawa na iya isa ga buƙatar bitamin C na yau da kullun. Barkono mai launin ruwan hoda, wanda ke da dandano mai zaki ya kunshi MG 341 na bitamin C. Yin amfani da wadannan na iya taimakawa wajen bunkasa matakan rigakafin ka kuma ^[5] . Tare da wannan, barkono mai kararrawa shima kyakkyawan tushen bitamin C ne kuma yana da tasiri kai tsaye akan matakan rigakafin ku ^[6] .

3. faski

Ya ƙunshi adadin bitamin C, wannan ganye yana da kyau ƙwarai don lafiyar ku. Auke da MG 10 na bitamin C a cikin cokali biyu na faski, ganye na taimaka wajan ƙaruwar matakan ƙarfe kuma yana haɓaka matakan rigakafin ku ^[7] .

4. Kiwi

Masana galibi suna bayar da shawarar wannan 'ya'yan itace ga mutanen da ke fama da rashi bitamin C. Ciki har da wannan 'ya'yan itacen a cikin abincinku na yau da kullun ba kawai zai iya gyara wannan ƙarancin ba, amma kuma zai iya inganta rigakafinku kuma ya taimake ku yaƙi da cututtuka ^[8] . 1 yanki na 'ya'yan itacen kiwi ya ƙunshi 273 MG na darajar shawarar bitamin C.

Hanyoyin Gyara na doaruwa da ƙwayar Vitamin C

5. Broccoli

Wannan koren kayan lambu galibi ana ɗaukarsa abinci ne na tauraruwa, saboda yana cike da mahimman abubuwan gina jiki, ma'adanai da bitamin, musamman bitamin C. Kawai gram 100 na broccoli an san su ɗauke da nauyin 89.2 na bitamin C. Kawai suna da 2-3 broccoli a kowace rana don kawar da wannan ƙarancin ^[9] .

6. Lychee

Yin amfani da lychee na iya taimakawa inganta haɓakar haɗin gwiwa da lafiyar jijiyoyin jini. 100 gram na lychee ya ƙunshi mg.5.5 na bitamin C kuma waɗannan ma suna da wadataccen ƙwayoyin potassium da ƙoshin lafiya ^[10] .

7. Gwanda

Cin kofi guda na gwanda na samar da kwaya 87 na bitamin C, yana mai da 'ya'yan itacen kyakkyawan tushen bitamin. Kayan gwanda shima babban tushen bitamin C ne, da kuma, bitamin A, folate, fiber mai cin abinci, alli, potassium da omega-3 acid mai ^[7] .

8. Strawberry

Ana la'akari da kasancewa mafi girman 'ya'yan itace don gyara ƙarancin bitamin C, strawberries suna da yawa a cikin bitamin C kuma kofi 1 na strawberries ya ƙunshi kashi 149 na bitamin C. Wato, kofi ɗaya na ƙwayoyin strawberry halves (gram 152) yana ba da MG 89 na bitamin C Strawberries shima kyakkyawan tushen furotin ne da fiber mai cin abinci shima ^{[goma sha]} .

9. Launin lemo

Babban tushen bitamin C, shan lemu na daya daga cikin hanyoyin mafi sauki don samun adadin bitamin a jikinka. Shan lemu mai matsakaicin matsakaici kowace rana na iya samar da abincin bitamin C da ake buƙata ^[12] . Orangeaya daga cikin lemu mai matsakaici yana ba da MG 70 na bitamin C

10. Chilli barkono

Dauke da mafi ƙarancin bitamin C na 65 a cikin barkono ɗaya, waɗannan na iya taimakawa wajen hana ƙarancin bitamin C. A matsayin ƙari, cinye barkono mai ɗanɗano na iya taimakawa rage ƙonewa da zafi kuma ^[13] .

11. Lemun tsami

Lime da lemun tsami duka 'ya'yan itacen citrus ne, masu wadataccen bitamin C. gram 100 na lemun tsami ya ƙunshi 53 mg na bitamin C kuma gram 100 na lemun tsami ya ƙunshi 29.1 mg na bitamin C. A cikin 1700s, lemun tsami ana cinyewa azaman matakin kariya daga ɓarkewar fata ^[14] .

12. Farin kabeji

Wannan kayan lambu mai gishiri yana da wadataccen bitamin C kuma amfani na yau da kullun yana taimakawa hana ƙarancin bitamin C ^{[goma sha biyar]} . 1 kofin ɗan farin farin kabeji ya ƙunshi 20 MG na bitamin C.

Wasu daga cikin sauran abinci masu wadataccen bitamin C sune alayyaho, karas, tumatir, mint, farin kabeji da sauransu.

Lafiyayyun Kayan Abincin Vitamin C

1. Super 7 danniya mai sanya damuwa

Sinadaran ^[16]

• 1 kofin karas cubes, ba a kwance ba
• 1 kofin cubes tumatir
• 1 kofin beetroot cubes
• & frac14 kofin kamar yankakken alayyafo
• 2 tbsp yankakken faski
• 2 tbsp kusan yankakken seleri
• 2 tbsp kamar yankakken yankakke
• nikakken kankara don hidima

Kwatance

• Allara dukkan abubuwan haɗin a cikin mahaɗin kuma haɗa su na minti 2.
• Ki tace ruwan.
• Sanya kankakken da aka nika ka more!

2. Sprouts salad na rana

Sinadaran

• & frac12 kofin capsicum cubes
• & frac14 kofin yankakken rawaya zucchini
• & frac12 kofin cubes naman kaza
• & frac12 kofin jan kabewa
• 1 tsp man zaitun
• gishiri da barkono barkono sabo
• & kofin frac12 sun tsiro dafaffaffun gram duka
• & kofin kofin frac12 da aka jiƙa da dafaffe duka ja da wake
• & frac12 kofin latas, yankakke gunduwa gunduwa
• & frac12 kofin alayyafo na yara, tsinkewa gunduwa gunduwa

Don sutura

• 1 tsp man zaitun
• 1 tsp lemun tsami
• & frac14 tsp zuma
• & frac14 tsp mustard manna
• gishiri dandana

Kwatance

• Atasa mai da ƙara capsicum, zucchini, naman kaza da jan kabewa, gishiri da barkono sai a ɗora a matsakaiciyar harshen wuta na minti 2 zuwa 3.
• Bar shi yayi sanyi.
• Don suturar, hada dukkan abubuwan hade sosai sannan a kara zuwa salad.

1. [1]Park, S., Ham, J. O., & Lee, B. K. (2015). Hanyoyin bitamin A, bitamin C, da cin 'ya'yan itace akan haɗari ga ciwo na rayuwa a cikin matan Korea da maza. Gina Jiki, 31 (1), 111-118.
2. [biyu]Suleiman, M. S., Olajide, J. E., Omale, J. A., Abbah, O. C., & Ejembi, D. O. (2018). Abun kusanci, ma'adinai da wasu abubuwan bitamin na tigernut (Cyperus esculentus) .Clinical Investigation, 8 (4), 161-165.
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7. [7]Ramirez-Tortosa, C., Andersen, Ø. M., Gardner, P. T., Morrice, P. C., Wood, S. G., Duthie, S.J, ... & Duthie, G. G. (2001). Cikakken Anthocyanin mai yalwatawa yana rage yawan adon peroxidation na lipid da lalata DNA a cikin berayen bitamin E. Free Radical Biology da Medicine, 31 (9), 1033-1037.
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9. [9]Padayatty, S. J., Sun, H., Wang, Y., Riordan, H. D., Hewitt, S. M., Katz, A., ... & Levine, M. (2004). Vitamin C pharmacokinetics: abubuwan da suka shafi amfani da baki da kuma maganin ciki. Annal na maganin ciki, 140 (7), 533-537.
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11. [goma sha]Liu, C., Zhong, C., Chen, R., Zhou, X., Wu, J., Han, J., ... & Hu, X. (2019). Babban abincin bitamin C yana da alaƙa da ƙananan haɗarin ciwon sukari na ciki lokacin ciki: Nazarin ƙungiyar haɗin gwiwa mai tsawo.Clinical Nutrition.
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