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Vitamin C bụ vitamin dị mkpa na nri mmadụ kwa ụbọchị. Ọ dị mkpa n'ihi na ọ bụghị naanị na vitamin dị mkpa iji wusie usoro ahụ ike gị ike kamakwa ọ dị mkpa maka ịrụ ọrụ nke ahụ gị. Vitamin bụ antioxidant dị ike ma na-akwalite uto cellular yana ọrụ nke usoro mgbasa ọbara [1] .
Ọ bakwara uru na igbochi ọrịa cancer, belata ihe egwu nke ọrịa obi, selata usoro ịka nká ma nyere aka ịmịkọrọ iron na calcium ma nyere gị aka ịkwalite usoro ahụ ji alụso ọrịa ọgụ ma belata nrụgide gị. [abụọ] .
N'adịghị ka nri ndị ọzọ, ahụ anyị enweghị ike ịmịpụta vitamin C. N'ihi ya, nanị isi iyi ya bụ nri anyị na-eri. N'ihi nke a, ụkọ vitamin C bụ ọnọdụ a na-ahụkarị nke nwere ike ibute ntutu isi na mbọ aka, ọnya, mgbaze fụrụ akpụ, akpọnwụ akpọnwụ, ahụ mgbu, ike ọgwụgwụ, ọrịa obi, mgbanwe ọnọdụ uche, ọrịa na ọbara ọgbụgba. [3] .
Iji luso ihe ịrịba ama na mgbaàmà ndị ahụ e kwuru n'elu, tinye ọtụtụ vitamin C n'ime nri gị kwa ụbọchị.
egwu di nma 2016
Guo ka imata uzo kacha mma nke vitamin C.
Nri bara ọgaranya na Vitamin C
1. Guava
Dị ka ndị ọkachamara si kwuo, guava bụ otu n'ime ihe ndị kasị baa ọgaranya nke vitamin C. Naanị otu guava nwere ihe karịrị 200 mg nke vitamin C. A na-eduzi ọmụmụ ihe dị iche iche n'ịghọta mmetụta guava na-enwe na ọkwa vitamin C nke mmadụ wee kwuo na iri mkpụrụ osisi mgbe niile nwere ike inyere aka belata ọbara mgbali elu na ogo cholesterol zuru oke [4] .
2. Ogba mgbịrịgba
Ezigbo isi mmalite nke vitamin C, mgbịrịgba na-ede ede nwere ike ịbụ ezuru gị kwa ụbọchị vitamin C chọrọ. Oyi na-acha uhie uhie, nke nwere ekpomeekpo uto nwere 341 mg nke vitamin C. Ieri ihe ndia nwere ike inyere aka bulie nsogbu gi [5] . Tinyere nke ahụ, ose mgbịrịgba na-acha uhie uhie bụkwa ezigbo isi iyi nke vitamin C ma nwee mmetụta kpọmkwem na ọkwa mgbochi gị [6] .
3. Pasili
Nwere vitamin C n'ụba, ahịhịa a dị mma maka ahụike gị. Nwere 10 mg nke vitamin C na tablespoons abụọ nke pasili, ahịhịa na-enyere aka ịbawanye ogo gị ma mee ka usoro mgbochi gị dịkwuo mma [7] .
4. Kiwi
Ndị ọkachamara na-atụkarị aro ka mkpụrụ osisi a bụrụ ndị na-arịa ụkọ vitamin C. Gụnyere mkpụrụ osisi a na nri gị kwa ụbọchị enweghị ike idozi ụkọ a, mana ọ nwekwara ike ịkwalite ọgụ gị ma nyere gị aka ịlụ ọgụ megide ọrịa ahụ. [8] . Iberibe mkpụrụ osisi kiwi nwere 273 mg nke uru vitamin C bara kwa ụbọchị.
Mmetụta n'akụkụ nke nnyefere nke Vitamin C
5. Broccoli
A na-ahụkarị akwụkwọ nri a dị ka nri kpakpando niile, ebe ọ bụ na o juputara na nri ndị dị mkpa, mineral na vitamin, ọkachasị vitamin C. Naanị 100 gram nke broccoli ka amara na ha nwere 89.2 mg nke vitamin C. Naanị nwee 2-3 broccoli kwa ụbọchị iji tufuo ụkọ a [9] .
6. Lychee
Iri lychee nwere ike inye aka melite njikọta collagen na arịa ọbara. 100 grams nke lychee nwere 71.5 mg nke vitamin C na ndị a nwekwara ọgaranya na potassium na abụba dị mma [10] .
7. Pọọpọ
Iri otu iko pọọpọ na-enye vitamin C nke dị 87 mg, na-eme ka mkpụrụ osisi bụrụ ezigbo ihe na-enye vitamin ahụ. Pọpọ pọpụs na-enyekwa nnukwu vitamin C, yana, vitamin A, folate, fiber, dietary, calcium, potassium na omega-3 fatty acids [7] .
8. Strawberry
A na-ewere dị ka nnukwu mkpụrụ maka idozi ụkọ vitamin C, strawberries dị elu na vitamin C na 1 iko nke strawberries nwere 149 pasent nke vitamin C. Nke ahụ bụ, otu iko nke strawberry halves (152 grams) na-enye 89 mg nke vitamin C Strawberries bụkwa ezigbo isi iyi protein na eriri nri iri na otu .
9. Oroma
Isi iyi nke vitamin C, na-eri oroma bụ otu n'ime ụzọ kachasị mfe iji nweta vitamin achọrọ n'ime ahụ gị. Iji otu oroma buru ibu kwa ụbọchị nwere ike inye nri vitamin C achọrọ [12] . Otu oroma dị nha na-enye vitamin 70 nke vitamin C
10. Aka chilị
Nwere vitamin C nke pere mpe nke pere mpe na 65 mg n'otu ose, ndị a nwere ike inye aka igbochi mbido vitamin C. Dị ka isi okwu, iripịa ose chilli nwere ike inye aka belata mbufụt na mgbu [13] .
11. Lemọn
Wayo na lemọn bụ mkpụrụ osisi citrus, ọgaranya na vitamin C. 100 gram nke lemon nwere 53 mg nke vitamin C na 100 lime nwere 29.1 mg nke vitamin C. Na 1700s, lemons riri dị ka ihe mgbochi megide scurvy [14] .
12. Kọlịflawa
Nri a na-emegide obe bu ọgaranya na vitamin C yana oriri mgbe niile na-enyere aka igbochi mbido vitamin C iri na ise . 1 iko raw kọlịflawa nwere 20 mg nke vitamin C.
Fọdụ nri ndị ọzọ bara ụba na vitamin C bụ akwụkwọ nri, karọt, tomato, mint, kọlịflawa wdg.
Ezi Vitamin C Ezi ntụziaka
1. Super 7 nchegbu aspirin
Efrata [16]
- 1 iko karọt cubes, unpeeled
- 1 iko cubes tomato
- 1 iko beetroot cubes
- & frac14 iko achicha siri ike
- 2 tbsp chopped pasili
- 2 tbsp celely chopped celery
- 2 tbsp ewepu coriander
- anuajiri ice maka ije ozi
Ntụziaka
- Tinye ihe niile dị na blender ma jikọta nkeji abụọ.
- Kpoo ihe ọ juiceụ juiceụ ahụ.
- Tinye ice na-echi ọnụ n'ala ma nwee obi ụtọ!
2. O puo salad ehihie
Efrata
- & frac12 cup acha capsicum cubes
- & frac14 cup chopped yellow zucchini
- & frac12 iko ero cubes
- & frac12 iko ugu uhie
- 1 tsp mmanụ oliv
- nnu na ohuru oji oji
- & Iko frac12 iko puru ma sie dum gram green
- & frac12 iko tinye ya ma sie ya lentil dum
- & frac12 iko letus, dọwara iberibe
- & frac12 iko nwa akwụkwọ nri, dọwara iberibe
Maka mgbakwasa
- 1 tsp mmanụ oliv
- 1 tsp lemon ihe ọ juiceụ juiceụ
- & frac14 tsp mmanụ a honeyụ
- & frac14 tsp mọstad tapawa
- nnu nụrụ ụtọ
Ntụziaka
- Kpoo mmanụ ma tinye capsicum, zucchini, ero na ugu uhie, nnu na ose ma gbanye ọkụ na-ere ọkụ maka minit 2 ruo 3.
- Hapụ ya ka ọ jụụ.
- Maka akwa ahụ, gwakọta ihe niile dị mma ma gbakwunye na salad.
- [1]Ogige, S., Ham, J. O., & Lee, B. K. (2015). Mmetụta nke vitamin A dum, vitamin C, na nri mkpụrụ osisi na ihe egwu maka ọrịa metabolic na ụmụ nwanyị na ụmụ nwoke Korea. Nutrition, 31 (1), 111-118.
- [abụọ]Suleiman, M. S., Olajide, J. E., Omale, J. A., Abbah, O. C., & Ejembi, D. O. (2018). Ihe dị nso, ịnweta na ụfọdụ ọdịnaya vitamin nke tigernut (Cyperus esculentus) .Clinical Investigation, 8 (4), 161-165.
- [3]Berendsen, A. A., van Lieshout, L. E., van den Heuvel, E. G., Matthys, C., Péter, S., & de Groot, LC (2016). Nri nri, tinyere ihe oriri na nri siri ike, bụ isi ihe na-enye vitamin D, vitamin B6, na selenium na ndị Dutch sonyere na ọmụmụ NU-AGE. Nchọpụta Nri, 36 (10), 1171-1181.
- [4]Suhag, Y., & Nanda, V. (2015). Optimization nke usoro ntinye iji mepụta ihe oriri na-edozi ahụ na mmanụ a honeyụ na mmanụ a Cụ na vitamin C na ihe ndị na-akpata antioxidant. International Journal of Food Science & Technology, 50 (8), 1771-1777.
- [5]Kent, K., Charlton, K., Roodenrys, S., Batterham, M., Potter, J., Traynor, V., ... & Richards, R. (2017). Oriri nke ihe ọ cherụ juiceụ cherry bara ụba nke anthocyanin maka izu iri na abụọ na-eme ka ncheta na cognition nwee ike ịdị na-eto eto na ndị okenye nwere nsogbu nro na-adịchaghị mma. Akwụkwọ akụkọ nri nke Europe, 56 (1), 333-341.
- [6]Ngọngọ, G. (1991). Vitamin C na mgbochi kansa: ihe omuma ihe omumu. Akwụkwọ akụkọ American nke nri na-edozi ahụ, 53 (1), 270S-282S.
- [7]Ramirez-Tortosa, C., Andersen, Ø. M., Gardner, P. T., Morrice, P. C., Wood, S. G., Duthie, S. J., ... & Duthie, G. G. (2001). Anthocyanin bara ọgaranya na-ebelata ihe omimi nke peroxidation lipid na mmebi DNA na oke oke vitamin E. Free Radical Biology and Medicine, 31 (9), 1033-1037.
- [8]Hemila, H., Kaprio, J., Pietinen, P., Albanes, D., & Helnonen, O. P. (1999). Vitamin C na ogige ndị ọzọ na vitamin C na nri bara ụba n'ihe metụtara ịrịa ụkwara nta na ụmụ nwoke na-ese anwụrụ. Akwụkwọ akụkọ America nke epidemiology, 150 (6), 632-641.
- [9]Padayatty, S. J., Sun, H., Wang, Y., Riordan, H. D., Hewitt, S. M., Katz, A., ... & Levine, M. (2004) .Nkọwa Vitamin C pharmacokinetics: ihe ọ pụtara maka iji ọnụ na ọgwụ ogwu. Annals nke ọgwụ dị n'ime, 140 (7), 533-537.
- [10]Bondonno, N. P., Lewis, J. R., Blekkenhorst, LC, Bondonno, C. P., Shin, J.H., Croft, K. D., ... & Iju Mmiri, V. M. (2019). Njikọ nke flavonoids na flavonoid bara ọgaranya na nri na-akpata ihe niile na-akpata ọnwụ: Anya Anya Ugwu Blue.
- iri na otuLiu, C., Zhong, C., Chen, R., Zhou, X., Wu, J., Han, J., ... & Hu, X. (2019). Nri vitamin C kachasị elu na-emetụta obere ihe ize ndụ nke ịrịa ọrịa shuga nke gestational: Nnukwu usoro ọmụmụ ndị otu.
- [12]Kaadị, D. J. (2019). Hodszọ maka nyocha nke vitamin C. Inyocha nyocha nke Ọnọdụ Vitamin (p. 301-316). Ọmụmụ Press.
- [13]Deyhim, F., Ike, K., Deyhim, N., Vandyousefi, S., Stamatikos, A., & Faraji, B. (2019). Vitamin C na-agbanwe ọkpụkpụ ọkpụkpụ na ụdị oke osteopenic nke osteoporosis. International Journal for Vitamin and Nutrition Research.
- [14]Ashor, A. W., Shannon, O. M., Werner, A. D., Scialo, F., Gilliard, C. N., Cassel, K. S., ... & Siervo, M. (2019). Mmetụta nke nitor inorganic na vitamin C na-agbakwunye na ọbara mgbali na ọrụ vaskụla na ndị okenye na ndị okenye nwere ahụike: Usoro ikpebi ụzọ abụọ na-enweghị isi.
- iri na iseFerraro, P. M., Curhan, G. C., Gambaro, G., & Taylor, E. N. (2016). Mkpokọta, nri, na oriri vitamin C na ihe egwu nke nkume akụrụ na-eme. American Journal of Kidney Diseases, 67 (3), 400-407.
- [16]Tarladalal. (2019, Mee 28). 98 Vitamin C Ezi ntụziaka [Blog post]. Weghachiri na, https://www.tarladalal.com/recipes-for-Vitamin-C-Rich-Indian-Recipes-804
