Cov zaub mov twg muaj ntau cov vitamin C

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Citrus txiv hmab txiv ntoo poob txawm rau parsley.

Txhawm rau kom noj qab haus huv, raws li cov ntaub ntawv kho mob tam sim no, tus txiv neej laus yuav tsum tau txais tsawg kawg 90 mg ntawm vitamin C txhua hnub. Poj niam - tsawg kawg yog 75 mg. Yog tias koj cev xeeb tub, pub niam mis lossis haus luam yeeb, koj qhov nyiaj pub dawb txhua hnub yog nce los ntawm 35-45 mg.

Tib neeg lub cev tsis paub yuav ua li cas los tsim thiab khaws cov ascorbic acid. Yog li ntawd, nws yog ib qho tseem ceeb rau peb kom tau txais nws los ntawm sab nraud. Piv txwv li, nrog zaub mov. Cov kws kho mob feem ntau xav txog txoj hauv kev no kom tau txais cov vitamins kom noj qab haus huv thiab zoo tshaj plaws.

Txiv kab ntxwv, tej zaum lub npe nrov tshaj plaws ntawm ascorbic acid, muaj txiv kab ntxwv, nyoos, tag nrho cov lag luam ntau yam / NutritionData, 53 mg ntawm cov tshuaj rau txhua txhua 100 g ntawm pulp. Tab sis qhov no yog deb ntawm cov ntaub ntawv.

Nov yog 7 yam khoom noj uas muaj vitamin C ntau dua li cov txiv hmab txiv ntoo citrus. Los ntawm txoj kev, qhov no tsis txaus ntshai: lub cev tsis nqus cov ascorbic acid ntau dhau, tab sis tso tawm hauv cov zis.

1. Rosehip

Txog 6 txiv hmab txiv ntoo tshiab, nruab nrab muaj Rose Hips, qus (Northern Plains Indians) / NutritionData, 119 mg ntawm vitamin C (los yog 426 mg ib 100 g). Qhov no yog tsawg kawg yog 30% ntau dua li qhov xav tau txhua hnub.

Rosehip yog 8 npaug ntawm ascorbic acid ntau dua li txiv kab ntxwv.

Muaj tseeb, thiaj li yuav tau txais cov khoom muaj txiaj ntsig zoo li no, rosehips yuav tsum tau noj nyoos. Vitamin C raug rhuav tshem los ntawm Gao-feng Yuan, Bo Sun, Jing Yuan, Qiao-mei Wang. Qhov cuam tshuam ntawm kev ua noj sib txawv ntawm kev noj qab haus huv sib txuas ntawm broccoli / Journal of Zhejiang Univerity. Kev tshawb fawb thaum rhuab, yog li ntawd, yog hais tias koj ncuav boiling dej tshaj lub berries, lawv yuav poob mus txog 30% ntawm ascorbic acid lawv muaj.

2. Chili kua txob

Yog tias koj nyiam cov zaub mov kub thiab noj qab haus huv, xaiv cov kua txob ntsuab. Ib lub txiv laum huab xeeb nruab nrab hnyav txog 45 g muaj Peppers, kub chili, ntsuab, nyoos / NutritionData 109 mg vitamin C (los yog 242 mg ib 100 g). Rau kev sib piv, hauv cov kua txob liab ntawm tib qhov ntau thiab tsawg - 65 Peppers, kub chili, liab, nyoos / NutritionData mg.

Yog tias cov vitamin C siab yog ib qho kev sib cav tsis muaj zog rau koj ntxiv cov txuj lom kub heev rau zaub nyoos thiab kua zaub, ntawm no yog ob peb ntxiv. Capsaicin / University of Michigan Health ntseeg tau hais tias cov tshuaj capsaicin, uas muab cov kua txob rau nws cov yam ntxwv pungent saj, pab txo qhov mob ntawm ntau yam keeb kwm thiab fights o. Thiab tseem siv cov kua txob tuaj yeem txhim kho cov metabolism thiab ua kom muaj roj hlawv - hauv kev tshawb fawb me me M. Yoshioka, S. St-Pierre, M. Suzuki, A. Tremblay. Cov teebmeem ntawm cov kua txob liab ntxiv rau cov zaub mov muaj roj thiab siab-carbohydrate rau lub zog metabolism thiab kev siv substrate hauv cov poj niam Nyij Pooj / British Journal of Nutrition, xws li cov txiaj ntsig tau pom hauv cov neeg ntxiv 10 g (kwv yees li 1 tablespoon) ntawm cov hmoov liab rau lawv cov zaub mov Chile.

3. Sweet kua txob

Nws yog txaus noj 100 g ntawm Sweet daj kua txob (qhov no yog npaum li cas ib tug me me txiv hmab txiv ntoo hnyav) - thiab koj yuav tau txais peppers, qab zib, daj, raw / NutritionData txog 180 mg ntawm vitamin C. Ntawd yog, tsawg kawg ob zaug ib hnub twg. tus nqi.

Hauv cov kua txob liab liab, ascorbic acid tsawg dua - 128 mg rau 100 g ntawm cov khoom. Txawm li cas los xij, qhov no tseem txaus los muab lub cev nrog ascorbic acid.

4. Dub currant

Txog ib khob (100 g) ntawm currants yuav muab Currants, European dub, raw / NutritionData 181 mg ntawm vitamin C. Thiab nyob rau tib lub sij hawm ib tug dlej npaum li cas ntawm anthocyanins Gina Borges, Alexandra Degeneve, William Mullen, Alan Crozier. Kev txheeb xyuas cov flavonoid thiab phenolic antioxidants hauv dub currants, blueberries, raspberries, liab currants, thiab cranberries / Phau ntawv Journal of Agricultural thiab Food Chemistry - cog pigments nrog pronounced antioxidant zog.

5. Thyme (zeeg)

Nyob rau hauv cov nqe lus ntawm grams, thyme muaj 3 zaug ntau vitamin C tshaj txiv kab ntxwv: mus txog 160 mg ntawm Thyme, tshiab / NutritionData ib 100 g ntawm txuj lom.

Tau kawg, koj tsis zoo li yuav noj cov thyme no. Tab sis txawm hais tias koj tsuas yog nchuav 1-2 tablespoons zaub ntsuab ntawm cov zaub xam lav, koj tau txais txog li 7 mg ntawm ascorbic acid.

6. Parsley

100 g ntawm cov tshuaj ntsuab no muaj ntau tshaj 130 mg ntawm Parsley, raw / NutritionData vitamin C. Sprinkle generously nrog parsley rau zaub xam lav los yog kua zaub - thiab tau txais tsawg kawg yog 10% ntawm qhov yuav tsum tau noj txhua hnub ntawm ascorbic acid.

Tsis tas li ntawd, parsley, zoo li lwm cov nplooj ntsuab, yog qhov zoo tshaj plaws ntawm cov hlau tsis muaj heme. Daim ntawv no ntawm cov ntxhia yog tam sim no nyob rau hauv cov zaub mov cog thiab yog absorbed zuj zus tshaj "tsiaj" - heme. Tab sis nyob rau hauv lub xub ntiag ntawm vitamin C, lub cev absorbs "cog" hlau zoo dua li vitamin C / National Institutes of Health. Yog li kev siv parsley tuaj yeem suav hais tias, ntawm lwm yam, ua ib txoj hauv kev tiv thaiv cov hlau tsis muaj zog anemia.

7. Qav

Cov txiv hmab txiv ntoo txawv nrog cov nqaij liab muaj 4-5 npaug ntawm cov vitamin C ntau dua li txiv kab ntxwv thiab lwm cov txiv hmab txiv ntoo citrus - txog 228 mg Guavas, ntau, nyoos / NutritionData ib 100 g.