Vitamini C imakhudza thupi ndi zosiyana siyana, njira zambiri zofunika sizingapewe popanda izo. Kufunika kwa ascorbic acid mu thupi la munthu ndi kwakukulu mokwanira, koma, mosiyana ndi zinyama zina, sizingathe kuzipanga. Ndipo madokotala amalimbikitsa kudya zipatso zomwe zili ndi vitamini C. nthawi zambiri.
Ndi zipatso ziti zomwe zili ndi vitamini C?
Vitamini C imapezeka makamaka mu zakudya za zomera zomwe zimayambira - zipatso, ndiwo zamasamba, zipatso. Vitamini C mu zipatso ndi zazikulu, komabe masamba ndi masamba - wofiira ndi wobiriwira tsabola, kabichi, horseradish, wakuda currant, sea-buckthorn, kalonga, juniper, ali ndi 250 mg ya vitamini mu ascorbic acid. Mtsogoleri wodziwika wa vitamini C ndi mawonekedwe - ananyamuka m'chiuno (1200 mg - wouma, 650 mg - mwatsopano).
Koma pakati pa zipatso ndi vitamini C pali otsogolera:
- kiwi - 180 mg;
- mapaya, malalanje, mphesa - 60 mg;
- mandimu - 50 mg;
- tangerines - 40 mg;
- quince, chinanazi, vwende - 20 mg;
- persimmon, plum - 15 mg;
- maapulo, mapeyala, mapichesi, apricots , nthochi, plums, chivwende, makangaza, avocado - 10 mg;
- mphesa, makangaza - 5 mg;
- nkhuyu - 2 mg.
Mitengo yambiri ya ascorbic ndi zipatso zina:
- nyamayi - 150 mg;
- phiri phulusa - 70 mg;
- strawberries, strawberries - 60 mg;
- wofiira currant - 40 mg;
- gooseberries - 30 mg;
- rasipiberi, cowberry, kiranberi, chitumbuwa, chitumbuwa - 15-20 mg.
Komabe, ziwerengerozi ziyenera kutsogozedwa kokha. Vitamini C imasowa mosavuta chifukwa chosungirako zakudya ndi kukonzekera zakudya. Zipatso , zipatso ndi ndiwo zamasamba ziyenera kusungidwa, kutsekedwa ndi dzuwa, m'chipinda chozizira (cellar, firiji), komanso bwino - mu mawonekedwe a chisanu. Komabe, ngakhale malamulowa atapezeka, patapita miyezi ingapo yosungirako, pafupifupi theka la vitamini C amatayika.
Pambuyo pa chithandizo cha kutentha, vitamini C kabichi, mbatata ndi kaloti zimasungidwa bwino, koma zipatso ndi zipatso zimakhala zatsopano kuti zikhale zopindulitsa.