12 COV KHOOM NOJ ZOO TSHAJ PLAWS HAUV VITAMIN C - PAMPEREDPEOPLENY.COM

Txog Cov Ntawv Qhia Ceev Sau Npe Tam Sim No

Hypertrophic Cardiomyopathy: Cov tsos mob, Ua rau, Kho thiab Tiv Thaiv Saib Cov Qauv Rau Cov Lus Ceeb Toom Ceev Tag Nrho Cov Ntawv Ceeb Toom Rau Cov Lus Qhia Txhua Hnub

Tsuas Nyob Hauv

6 hrs dhau los Chaitra Navratri 2021: Hnub, Muhurta, Rituals Thiab Tseem Ceeb Ntawm Qhov Kev Lom Zem no
8 hrs dhau los Hina Khan Zoo Siab Nrog Nrog Copper Ntsuab Qhov muag Duab Ntxoo thiab Glossy Liab qab daim di ncauj Tau Saib Hauv Ib Qho Ncauj Lus Yooj Yim!
10 hrs dhau los Ugadi Thiab Baisakhi 2021: Spruce Up Koj Festive Saib Nrog Celebs-Inspired Tsoos Suits
13 hrs dhau los Txhua Hnub Horoscope: 13 Plaub Hlis 2021

Lam Saib

Tsis Nco

Tsev Kev Noj Qab Haus Huv Kev noj haus Khoom Noj Khoom Haus oi-Amritha K Los Ntawm Amritha K. hnub tim 19 lub 9 hlis xyoo 2019| Rov Los Saib Dua Karthika Thirugnanam

Vitamin C yog qhov tseem ceeb cov vitamins yuav tsum muaj nyob hauv tus neeg cov zaub mov noj txhua hnub. Nws yog qhov tseem ceeb vim tias tom qab ntawd cov vitamins tsis yog tsim nyog los ua kom koj lub cev muaj zog xwb tab sis kuj tseem ceeb rau kev ua haujlwm ntawm koj lub cev kom zoo. Cov vitamin yog lub zog muaj zog antioxidant thiab txhawb kev loj hlob ntawm tes raws li txoj haujlwm ntawm kev ua haujlwm hauv cov ntshav ncig ^[1] Cov.

Nws tseem muaj txiaj ntsig zoo rau kev tiv thaiv qog nqaij hlav, txo qis kev pheej hmoo ntawm kab mob plawv, qeeb qeeb cov laus ua haujlwm thiab pabcuam kev nqus ntawm cov hlau thiab calcium thiab pab txhawb koj lub cev tiv thaiv kab mob thiab txo koj cov kev ntxhov siab ^[ob] Cov.

Tsis zoo li lwm yam khoom noj muaj txiaj ntsig, peb lub cev tsis tuaj yeem tsim cov vitamin C. Yog li, qhov khoom noj tsuas yog nws cov zaub mov peb haus. Vim tias qhov no, cov vitamin C tsis txaus yog ib qho kev pom muaj ntau uas tuaj yeem ua rau cov plaub hau thiab plaub hau daj, plaub hau, o ntawm cov pos hniav, tawv nqaij qhuav, mob lub cev, qaug zog, mob plawv, hloov mus rau hauv lub cev ^[3] Cov.

Txhawm rau tiv thaiv qhov tau hais tseg thiab cov tsos mob uas tau hais tseg, muab cov tshuaj vitamin C ntau rau hauv koj cov khoom noj txhua hnub.

sib sib zog nqus txias rau cov plaub hau

Nyeem rau kom paub qhov zoo tshaj plaws ntawm vitamin C

Cov Khoom Noj Muaj nplua nuj Nyob Hauv Vitamin C

1. Zaub Kaub Yaj

Raws li cov kws tshaj lij, guava yog ib qhov muaj txiaj ntsig tshaj ntawm cov vitamins C. Tsuas yog ib tus muava muaj ntau tshaj li ntawm 200 mg ntawm cov vitamin C. Muaj ntau cov kev tshawb fawb tau ua rau kev nkag siab txog kev cuam tshuam ntawm viava rau ib qib vitamin C thiab tau lees tias Kev niaj hnub noj cov txiv ntoo tuaj yeem pab txo cov ntshav siab thiab cov roj (cholesterol) tag nrho ^[4] Cov.

2. Tswb kua txob

Cov khoom noj tau zoo ntawm cov vitamins C, lub tswb kua txob muaj peev xwm txaus rau koj txhua hnub qhov yuav tsum tau vitamin C. Daj tswb kua txob, uas muaj qab qab zib muaj 341 mg ntawm cov vitamins C. Tau siv cov no tuaj yeem pab txhawb kom koj muaj zog tiv thaiv kab mob ib yam nkaus ^[5] Cov. Nrog rau qhov ntawd, lub suab kua txob liab kuj yog ib qho txiaj ntsig zoo ntawm cov vitamin C thiab muaj feem cuam tshuam rau koj qib hauv kev tiv thaiv kab mob ^[6] Cov.

3. Cov Parsley

Muaj cov txiaj ntsig zoo ntawm cov vitamin C, tshuaj ntsuab no zoo heev rau koj lub cev. Muaj 10 mg ntawm vitamin C nyob rau hauv ob rab diav hauv zaub txhwb qaib, tshuaj ntsuab yuav pab kom koj cov qib hlau tsis muaj zog thiab ua kom koj tsis muaj zog tiv thaiv ntau ntau ^[7] Cov.

4. Kiwi

Cov kws tshaj lij feem ntau pom zoo cov txiv no rau cov neeg uas muaj kev cuam tshuam los ntawm cov vitamin C txaus. Nrog rau cov txiv hmab txiv ntoo no hauv koj txoj kev noj zaub mov txhua hnub tsis tuaj yeem kho qhov tsis txaus xwb, tab sis nws kuj tseem tuaj yeem txhawb koj lub cev tiv thaiv kab mob thiab pab koj tawm tsam cov kis mob ^[8] Cov. 1 daim kiwi txiv hmab txiv ntoo muaj 273 mg ntawm qhov pom zoo txhua hnub muaj txiaj ntsig ntawm cov vitamin C.

Sab sij huam vim yog noj ntau dhau ntawm Vitamin C

5. Zaub cob pob

Cov zaub ntsuab no feem ntau suav tias yog khoom noj txhua hnub, vim nws tau hloov nrog cov zaub mov tseem ceeb, cov zaub mov thiab cov vitamins, tshwj xeeb tshaj yog cov vitamins C. Tsuas yog 100 grams ntawm zaub cob pob tau paub tias muaj whopping 89,2 mg ntawm vitamin C. Tsuas muaj 2-3 zaub cob pob txhua hnub kom tshem ntawm qhov tsis txaus no ^[9] Cov.

6. Lychee

Kev noj tshuaj lychee tuaj yeem pab txhim kho collagen synthesis thiab cov hlab ntsha kev noj qab haus huv. 100 grams ntawm lychee muaj 71.5 mg ntawm vitamin C thiab cov no kuj tseem nplua nuj nyob hauv cov potassium thiab cov rog zoo ^[10] Cov.

7. Papaya

Noj ib khob ntawm txiv ntaub ntoo muab 87 mg ntawm cov vitamin C, ua cov txiv ntoo yog qhov zoo ntawm cov vitamin. Cov txiv laum huab xeeb kuj tseem yog ib qhov txiaj ntsig zoo ntawm cov vitamin C, ntxiv rau, vitamin A, folate, zaub mov fiber ntau, calcium, potassium thiab omega-3 fatty acids. ^[7] Cov.

8. Txiv pos nphuab

Xam tias yog cov txiv hmab txiv ntoo super rau kev txhim kho cov vitamin C qhov tsis txaus, cov txiv pos nphuab muaj vitamin C ntau thiab 1 khob txiv pos nphuab muaj 149 feem pua ntawm cov vitamin C. Qhov ntawd yog, ib khob txiv pos nphuab (152 grams) muab 89 mg rau vitamin C . Txiv pos nphuab kuj yog qhov zoo ntawm cov protein thiab kev noj haus muaj fiber ntau ^{[kaum ib]} Cov.

9. Txiv kab ntxwv

Qhov kawg ntawm cov vitamins C, kev haus cov txiv kab ntxwv yog ib txoj hauv kev yooj yim tshaj plaws los nce cov tshuaj vitamin kom txaus rau hauv koj lub cev. Kev siv ib lub txiv kab ntxwv hauv nruab nrab txhua hnub tuaj yeem muab cov zaub mov kom muaj vitamin C kom tsawg ^[12] Cov. Ib nrab txiv kab ntxwv muab 70 mg ntawm vitamin C

10. Chilli kua txob

Muaj qhov tsawg kawg yog 65 mg vitamin C hauv ib chilli kua txob, cov no tuaj yeem pab tiv thaiv kev pib ntawm cov vitamin C tsis txaus. Raws li qhov sib txuas ntxiv, kev haus kua txob chilli tuaj yeem pab txo kev mob thiab mob zoo li ^[13] Cov.

11. Txiv qaub

Txiv qaub thiab txiv qaub yog ob qho tib si hauv cov txiv hmab txiv ntoo, nplua nuj nyob hauv cov vitamin C. 100 grams ntawm txiv qaub muaj 53 mg ntawm vitamin C thiab 100 grams cov txiv qaub muaj 29,1 mg ntawm vitamin C. Hauv 1700s, cov txiv qaub tau noj raws li kev tiv thaiv kev tiv thaiv tus mob scurvy ^[14] Cov.

12. Lub zaub paj dawb

Cov zaub no zoo nkauj yog cov nplua nuj nyob hauv vitamin C thiab kev noj zaub mov tas li yuav pab tiv thaiv qhov pib ntawm cov vitamin C tsis txaus ^{[kaum tsib]} Cov. 1 khob ntawm cov zaub pob nyoos muaj 20 mg ntawm vitamin C.

Qee yam ntawm lwm cov zaub mov ntau nyob hauv cov vitamin C yog cov zaub ntsuab, zaub ntug hauv paus, lws suav, mint, zaub paj dawb thiab lwm yam.

Kev Noj Qab Haus Huv Daim Ntawv Qhia Vitamin C

1. Kev nyuaj siab Super 7

Cov khoom xyaw ^[16]

1 khob zaub ntug hauv paus, tsis khi
1 khob kua txiv lws suav
1 khob beetroot ntsuas
& frac14 khob ntxhws pob tw zaub
2 tbsp tws parsley
2 tbsp ntxhib tws celery
2 tbsp ntxig tws coriander
cov dej khov rau kev ua haujlwm

Cov Lus Qhia

Ntxiv tag nrho cov khoom xyaw rau hauv rab thiab muab rau li 2 feeb.
Lim lub kua txiv.
Ntxiv cov dej khov crushed thiab txaus siab!

2. Sprouts pluas su nyias

Cov khoom xyaw

& frac12 khob cov xim capsicum ntsuas
& frac14 khob tws daj zucchini
& frac12 khob nceb noj pob kws
& frac12 khob liab taub dag
1 tsp txiv roj roj
ntsev thiab freshly av dub kua txob
& frac12 khob tawm thiab hau tag nrho ntsuab gram
& frac12 khob tsau thiab hau liab cov nqaij liab
& frac12 khob zaub xas lav, nraus ua ke
& frac12 khob tus me nyuam spinach, nraus ua tej qho

Txog kev hnav khaub ncaws

1 tsp txiv roj roj
1 tsp txiv qaub kua txiv
& frac14 tsp zib ntab
& frac14 tsp mustard ntau
ntsev kom saj

Cov Lus Qhia

Ua kom sov cov roj thiab ntxiv cov capsicum, zucchini, nceb thiab liab taub, ntsev thiab kua txob thiab sauté rau ntawm cov nplaim taws li 2 mus rau 3 feeb.
Cia kom txias.
Rau kev hnav khaub ncaws, sib tov txhua yam khoom xyaw zoo thiab ntxiv rau zaub xam lav.

Saib Tshooj Lus Rov Ntxiv

[1]Chaw Ua Si, S., Ham, J. O., & Lee, B. K. (2015). Qhov cuam tshuam ntawm tag nrho cov vitamin A, vitamin C, thiab txiv hmab txiv ntoo noj kom muaj kev pheej hmoo rau cov kab mob metabolic hauv cov poj niam Korean thiab txiv neej.Nutrition, 31 (1), 111-118.
[ob]Suleiman, M. S., Olajide, J. E., Omale, J. A., Abbah, O. C., & Ejembi, D. O. (2018). Txeem nyob sib xyaw, cov ntxhia pob zeb thiab qee cov vitamins ntawm tigernut (Cyperus esculentus). Kev tshawb nrhiav qhov tseeb, 8 (4), 161-165.
[3]Berendsen, A. A., van Lieshout, L. E., van den Heuvel, E. G., Matthys, C., Péter, S., & de Groot, L. C. (2016). Cov khoom noj muaj txiaj ntsig, tom qab los ntawm kev noj zaub mov muaj txiaj ntsig thiab cov zaub mov muaj zog, yog qhov tseem ceeb ntawm cov vitamin D, vitamin B6, thiab selenium kom tsawg nyob rau hauv cov neeg Dutch koom nrog txoj kev tshawb nrhiav NU-AGE. Kev tshawb fawb, 36 (10), 1171-1181.
[4]Suhag, Y., & Nanda, V. (2015). Kev xaiv cov txheej txheem txhim kho kom tsim tau cov khoom noj muaj txiaj ntsig zoo spray ziab zib ntab hmoov zoo nrog cov ntsiab lus vitamin C thiab cov khoom muaj cov khoom ua cov khoom ua kom tsis haum .International Journal ntawm Food Science & Technology, 50 (8), 1771-1777.
[5]Kent, K., Charlton, K., Roodenrys, S., Batterham, M., Potter, J., Traynor, V., ... & Richards, R. (2017). Kev noj cov kua txiv anthocyanin-nplua nuj rau 12 lub lis piam txhim kho kev nco thiab kev paub ntawm cov neeg laus uas muaj kev dementia-rau-me ntsis txog qib qis. Cov xov xwm ntawm kev noj haus, 56 (1), 333-341.
[6]Thaiv, G. (1991). Kev tiv thaiv Vitamin thiab kev tiv thaiv mob qog nqaij hlav: cov ntaub ntawv pov thawj kev kis mob.Qhov Asmeskas phau ntawv xov xwm ntawm kev soj ntsuam kev noj haus, 53 (1), 270S-282S.
[7]Ramirez-Tortosa, C., Andersen, Ø. M., Gardner, P. T., Morrice, P. C., Ntoo, S. G., Duthie, S. J., ... & Duthie, G. G. (2001). Anthocyanin-nplua nuj extract txo qis kev ntsuas ntawm lipid peroxidation thiab DNA puas tsuaj hauv cov vitamin E-depleted nas.Free Radical Biology thiab Tshuaj, 31 (9), 1033-1037.
[8]Hemila, H., Kaprio, J., Pietinen, P., Albanes, D., & Helnonen, O. P. (1999). Vitamin C thiab lwm cov tebchaw nyob rau hauv cov zaubmov noj zaubmov C hauv kev muaj feem ntsig txog kev mob ntsws qhuav rau txiv neej haus luamyeeb.Ib tsab ntawv xov xwm txog kabmob kis, 150 (6), 632-641.
[9]Padayatty, S. J., Sun, H., Wang, Y., Riordan, H. D., Hewitt, S. M., Katz, A., ... & Levine, M. (2004). Vitamin C pharmacokinetics: cuam tshuam rau kev siv qhov ncauj thiab qhov quav.Ntawm cov tshuaj sab hauv, 140 (7), 533-537.
[10]Bondonno, N. P., Lewis, J. R., Blekkenhorst, L. C., Bondonno, C. P., Shin, J. H., Croft, K. D., ... & Dej nyab, V. M. (2019). Koom Haum Ntawm flavonoids thiab flavonoid-nplua nuj cov zaub mov nrog txhua tus neeg tuaj yeem tuag: Lub Roob Toj Siab Qhov Muag Pom Kev Tshawb Fawb.
[kaum ib]Liu, C., Zhong, C., Chen, R., Zhou, X., Wu, J., Han, J., ... & Hu, X. (2019). Kev noj zaub mov kom muaj zog ntau dua ntawm cov vitamin C yog cuam tshuam nrog kev pheej hmoo tsawg dua ntawm cov ntshav qab zib muaj sia mellitus: Kev tshawb pom ntev ntev.
[12]Daim npav, D. J. (2019). Cov hau kev rau kev ntsuam xyuas ntawm cov vitamin C. Kev Ntsuas Xyuas Kev Ntsuam Xyuas Kev Muaj Vitamin (pp. 301-316). Ntaub Ntawv Xov Xwm.
[13]Deyhim, F., Muaj Zog, K., Deyhim, N., Vandyousefi, S., Stamatikos, A., & Faraji, B. (2019). Vitamin C thim rov qab cov pob txha tsis ua haujlwm nyob rau hauv osteopenic rat model ntawm osteoporosis.International Journal rau Vitamin thiab Khoom Noj Khoom Haus Kev Tshawb Fawb.
[14]Ashor, A. W., Shannon, O. M., Werner, A. D., Scialo, F., Gilliard, C. N., Cassel, K. S., ... & Siervo, M. (2019). Qhov cuam tshuam ntawm inorganic nitrate thiab vitamin C co-supplementation ntawm cov ntshav siab thiab leeg ntshav muaj nuj nqi rau cov hluas thiab cov laus noj qab haus huv: Ib qho kev ua ob lub qhov muag tsis pom ob leeg ntawm kev sim.
[kaum tsib]Ferraro, P. M., Curhan, G. C., Gambaro, G., & Taylor, E. N. (2016). Tag nrho, kev noj haus, thiab kev txhawb ntxiv rau cov vitamin C kom tsawg thiab muaj kev pheej hmoo ntawm kev mob raum pob zeb.Ib Neeg Phau Ntawv Txog Kab Mob hauv lub raum, 67 (3), 400-407.
[16]Tarladalal. (2019, Tsib Hlis 28). 98 Vitamin C Rich recipes [Blog ncej]. Txais los ntawm, https://www.tarladalal.com/recipes-for-Vitamin-C-Rich-Indian-Recipes-804