Abincin da ke cike da bitamin C

Wadatacce

• Abincin da ke dauke da bitamin C
• Shawara kashi na bitamin C yau da kullun
• Yaushe za a sha bitamin C
• Yadda ake kiyaye bitamin C tsawon lokaci

Abincin da ke dauke da sinadarin bitamin C, kamar su strawberries, lemu da lemo, suna taimakawa wajen karfafa garkuwar jikin dan adam saboda suna dauke da sinadarin antioxidants wadanda ke yakar cutuka masu yaduwa kyauta, wanda idan aka same su da yawa a jiki, sukan fi son fara wasu cututtuka.

Vitamin C ya kamata a sha a kai a kai saboda yana da kyau warkarwa kuma yana sauƙaƙa shan baƙin ƙarfe a matakin hanji, ana nuna shi musamman a cikin maganin cutar ƙarancin jini. Bugu da ƙari, bitamin C yana aiki don sauƙaƙe warkarwa na fata da inganta yanayin jini, kasancewa mai girma don taimakawa cikin rigakafin cututtukan zuciya da jijiyoyin jini kamar atherosclerosis, misali.

Abincin da ke dauke da bitamin C

Tebur mai zuwa yana nuna adadin bitamin C da yake cikin gram 100 na abinci:

Bugu da kari, sauran abinci masu dauke da bitamin C, kodayake a cikin karancin yawa sune latas, atishoki, abarba, ayaba, alayyafo, avocado, apple, karas, plum, kabewa da gwoza. Manufa don samun adadi mai yawa na bitamin C daga abinci shine cinye su sabo ko cikin ruwan 'ya'yan itace.

Shawara kashi na bitamin C yau da kullun

Yawan shawarar yau da kullun na bitamin C ya bambanta gwargwadon salon rayuwa, shekaru da jima'i:

Yara da matasa:

• 1 zuwa 3 shekaru: 15 MG.
• 4 zuwa 8 shekaru: 25 MG.
• 9 zuwa 13 shekaru: 45 MG.
• 14 zuwa 18 shekaru: 75 MG.

Maza daga shekaru 19: 90 MG.

Mata:

• Daga shekara 19: 75 MG.
• Ciki: 85 MG
• Yayin shayarwa: 120 MG.

Masu shan taba sigari:kimanin miliyoyin 35 na bitamin C a kowace rana ya kamata a ƙara su zuwa shawarwarin yau da kullun, saboda masu shan sigari suna da babbar buƙatar bitamin C.

Lalacewa da magunguna na iya tsoma baki tare da aiwatar da shayar bitamin C, don haka a cikin waɗannan lamuran, a cikin manya masu ƙoshin lafiya, yana da kyau a sha mg 120 na bitamin C kowace rana, wanda ya yi daidai da gilashin ruwan lemu.

Wasu binciken sun nuna cewa bitamin C na iya taimakawa hana wasu cututtuka da inganta cututtukan numfashi da na tsarin, don haka yana da kyau a sha tsakanin 100 zuwa 200 MG a rana don hana cututtuka.

Duba ƙarin game da bitamin C a cikin bidiyo mai zuwa:

Yaushe za a sha bitamin C

Ana nuna yawancin bitamin C musamman ga mutanen da ke da alamun rashin bitamin C, kamar zub da jini mai sauƙi daga fata da gumis, waɗanda alamomin cutar scurvy ne. Hakanan bitamin C zai iya zama da amfani ga:

• Guji da yaƙi da alamomi masu launin shuɗi waɗanda suke bayyana akan fata har ma da ƙananan rauni;
• Gaggauta dawo da tsoka a cikin masu motsa jiki da masu motsa jiki, suna taimakawa hawan jini;
• Arfafa garkuwar jiki, hana mura da mura;
• Cararfafa guringuntsi saboda yana inganta haɗin collagen ta jiki, yana hana raunin mahaɗa.

Koyaya, lafiyayyun mutane gabaɗaya basa buƙatar ƙarin bitamin C, saboda ana iya samun wannan bitamin cikin sauƙin ta abinci. Gano duk amfanin bitamin C.

Yadda ake kiyaye bitamin C tsawon lokaci

Don kiyaye bitamin C a cikin abinci yana da mahimmanci kada a bar 'ya'yan itatuwa, kamar su strawberries, papayas, kiwis ko lemu waɗanda aka tsinkaye a cikin iska kuma aka fallasa su da haske na dogon lokaci, saboda waɗannan abubuwan na iya rage bitamin C da ke cikin abincin . Don haka, yayin yin ruwan lemu ko abarba, yana da mahimmanci a sanya shi cikin firiji a cikin duhun da aka rufe, don kauce wa tuntuɓar ruwan ruwan da iska da haske a cikin firinji.

Bugu da kari, bitamin C yana narkewa a cikin ruwa yayin dafa abinci, kamar su broccoli, kabeji ko barkono, kuma ana lalata su a yanayin zafi mai yawa, don haka domin a sha yawancin bitamin C yadda zai yiwu, yana da muhimmanci a ci abinci ta dabi'a, ba tare da dafa abinci ba.