10 Khoom noj muaj vitamin C rau dev (Vet Reviewed Facts)

Cov txheej txheem:

10 Khoom noj muaj vitamin C rau dev (Vet Reviewed Facts)
10 Khoom noj muaj vitamin C rau dev (Vet Reviewed Facts)
Anonim

Kwv yees li 50% ntawm cov neeg Amelikas noj cov tshuaj vitamin txhua hnub lossis ntau cov vitamin.1Yog li ntawd, nws tsis yog qhov xav tsis thoob tias cov khoom noj khoom haus yog nyob ntawm tus tswv tsiaj radar thiab. Kev lag luam khoom noj khoom haus tsiaj tau nce zuj zus, nrog kwv yees li 5.77% CAGR ntawm 2022-2026 lossis $ 858.27 lab.2

Peb nkag siab tib neeg saib xyuas lawv cov tsiaj. Txawm li cas los xij, vitamin C puas tsim nyog rau peb cov dev? Thaum cov dev tsim cov vitamin C hauv lawv lub siab,3 nws tseem tuaj yeem yog cov khoom muaj txiaj ntsig zoo uas ua haujlwm ua antioxidant thiab txo qhov mob.

Yog tias koj tus kws kho tsiaj pom tias tsim nyog, ntawm no yog ob peb yam khoom noj uas koj tuaj yeem pub rau koj tus dev kom txhawb nqa cov vitamin C.

10 Khoom Noj Muaj vitamin C rau dev

1. Qos yaj ywm

mashed qos yaj ywm
mashed qos yaj ywm

Tsis zoo li lawv cov tsiaj qus, dev tuaj yeem zom lwm yam zaub mov zoo dua, ua tsaug rau peb cov noob uas lawv tau txais los ntawm kev hloov pauv. Lawv tso cai rau peb cov tsiaj kom metabolize qabzib thiab cov hmoov txhuv nplej siab kom lawv noj tau cov zaub mov muaj txiaj ntsig zoo, xws li qos yaj ywm. Tus nqi ntawm cov vitamin C tsis ntau, yog li koj tsis tas yuav txhawj xeeb txog kev noj ntau dhau ntawm cov khoom noj.

Qos yaj ywm ntim ntau cov hmoov txhuv nplej siab, yog li kev sib xyaw ua ke yog qhov tseem ceeb. Koj yuav tsum hla cov ntsev ntxiv, butter, thiab qaub cream. Muab koj tus menyuam me me ntawm cov qos yaj ywm ci dawb yuav muab cov poov tshuaj thiab magnesium rau nws cov zaub mov zoo.

2. Pumpkin

kaus poom taub dag rau ntawm lub tais ntsuab
kaus poom taub dag rau ntawm lub tais ntsuab

Yog tias koj tus dev tau dhau los ntawm kev sib tw ntawm GI nyuaj lossis ntuav, koj tus kws kho tsiaj yuav pom zoo kom noj zaub mov zoo uas yuav suav nrog taub dag rau cov khoom noj muaj fiber ntau. Nws kuj muaj ntau cov vitamins thiab minerals, nrog rau cov vitamin C. Nws muaj calories tsawg dua cov qos yaj ywm, ua rau nws xaiv zoo. Tau txais lub kaus poom taub dag yam tsis muaj ntsev yog qhov tseem ceeb-tsis txhob rub lub taub taub dag sib tov los ntawm kev sib tsoo.

Qhov tom kawg muaj ntau yam uas koj tus dev yuav tsum tsis txhob muaj, xws li qab zib, ntsev, thiab cov calorie ntau ntau. Cov kaus poom version yog yooj yim rau koj tus me nyuam digest dua chunks ntawm taub dag. Kuj tseem muaj kev pheej hmoo tsawg dua ntawm kev txhaws lossis kev cuam tshuam yog tias koj tus tsiaj gobbles nws yam tsis zom.

3. Strawberries

strawberry-pixabay (2)
strawberry-pixabay (2)

Strawberries yog nplua nuj nyob rau hauv vitamin C thiab lwm yam as-ham thaum muaj tsawg calorie ntau ntau ntau yam khoom noj. Lawv qhov loj me ua rau nws yooj yim muab lawv rau koj tus dev raws li kev kho mob qee zaus. Nco ntsoov txiav tawm qhov ntsuab ua ntej muab rau koj tus dev. Cov txiv hmab txiv ntoo kuj tsis tshua muaj carbohydrates thiab tag nrho cov suab thaj, yog li lawv yuav tsis ua rau muaj kev cuam tshuam rau koj tus menyuam cov ntshav qabzib.

4. Blueberries

Blueberries
Blueberries

Blueberries yog lwm cov txiv hmab txiv ntoo uas muaj txiaj ntsig zoo ntxiv rau koj tus dev cov zaub mov. Zoo li ntau cov khoom tsim, cov berries no yog ua los ntawm cov dej. Cov calories, tag nrho cov suab thaj, thiab carbohydrates yog ntau tshaj li cov txiv pos nphuab. Txawm li cas los xij, lawv qhov me me yog ib qho godsend txij li thaum koj muaj kev tswj tau zoo dua li koj tus menyuam dev tau txais kev kho mob.

Blueberries muaj plethora ntawm cov vitamins thiab minerals, nrog rau cov vitamin C. Interestingly, ib tug me me txoj kev tshawb no qhia tau hais tias dev nyiam cov ntxhiab ntawm cov txiv hmab txiv ntoo, uas tej zaum yuav ntxias tsiaj finicky.

5. Cantaloupe

Cantaloupe
Cantaloupe

Cantaloupe yog lwm cov khoom noj zoo heev hauv vitamin C. Nws yog qhov xav tsis thoob hauv calories, muab nws cov qab zib ntuj. Nws yog qis dua blueberries hauv qab zib thiab carbs zoo li. Ib qho zoo ntawm nws yog qhov yooj yim ntawm kev muab nws rau koj tus menyuam dev. Koj tsis tas yuav txhawj xeeb txog cov noob tau txais ntawm koj tus dev cov hniav, zoo li strawberries thiab raspberries. Cov txiv hmab txiv ntoo yog mos, ua rau nws yooj yim rau koj tus dev noj nws nrog me ntsis kev pheej hmoo ntawm txhaws lossis cuam tshuam yog txiav rau qhov loj me.

6. Raspberries

raspberry
raspberry

Raspberries muaj ntau carbs tab sis tsawg qab zib dua li lwm cov berries ntawm peb daim ntawv teev npe. Lawv cov ntsiab lus fiber ntau yog impressive. Nws kuj muaj 1.2 g ntawm cov protein nyob rau hauv 100-gram pab. Cov ntsiab lus potassium thiab vitamin C yog qhov tsim nyog, ua rau lawv xaiv zoo rau koj, ib yam nkaus.

7. Carrots

carrots nyob rau hauv ib lub tawb
carrots nyob rau hauv ib lub tawb

Ntau tus tswv tsiaj siv cov carrots ua kev pabcuam kev cob qhia lossis kev kho mob qee zaus. Cov dev kuj zoo li txaus siab rau lawv. Peb xav tias nws yog qhov kev ntxhib los mos, uas tsis txawv ntawm cov biscuits lossis chews koj yuav muab rau koj tus menyuam dev. Cov carrots muab ib qho kev pab kho hniav zoo. Nws tsis muaj calories thiab qab zib. Txawm li cas los xij, nws muab qhov zoo tshaj plaws fiber ntau uas tuaj yeem pab koj tus tsiaj zoo siab.

8. Txiv tsawb

peeled txiv tsawb
peeled txiv tsawb

Txiv tsawb muaj calorie ntau ntau thiab carbs ntau dua lwm cov txiv hmab txiv ntoo thiab zaub. Txawm li cas los xij, nws muaj lwm yam kom tau txais qhov chaw hauv peb daim ntawv teev npe. Nws yog ib qho chaw nplua nuj ntawm cov poov tshuaj, fiber ntau, magnesium, thiab vitamin C. Qhov muag muag ua rau nws yooj yim ntxiv rau koj tus tsiaj cov zaub mov tsis tu ncua. Tsuas yog mush nrog nws cov zaub mov kaus poom kom noj qab nyob zoo.

Peb pom zoo kom muab cov txiv hmab txiv ntoo nyoos es tsis txhob qhuav, uas ntim cov suab thaj ntau dua. Koj yuav tsum tau ua cov txiv tsawb ib ntus es tsis yog ib yam dab tsi uas koj tus menyuam tau nquag.

9. Apples

sliced txiv apples
sliced txiv apples

Tus naj npawb ntawm ntau hom txiv apples muab ntau txoj kev xaiv rau koj. Koj tuaj yeem xaiv cov uas muaj suab thaj tsawg thiab calories piv rau cov qab zib. Cov carbs yog sib npaug los ntawm cov fiber ntau thiab cov ntsiab lus zoo. Lawv tsis muaj vitamin C ntau, tab sis nws tseem txaus rau kev txhawb nqa me ntsis.

Peb pom zoo kom tev txiv apple ua ntej koj muab rau koj tus dev. Nco ntsoov kom tsis txhob muaj ib qho ntawm cov tub ntxhais kawm lossis nws cov noob, uas muaj me me ntawm cyanide, ua rau lawv tsis muaj kev nyab xeeb rau kev noj zaub mov.

10. Lub siab

Nplej, siab, On, A, Ntoo, Background,, siab, Ntawm, Nplaum
Nplej, siab, On, A, Ntoo, Background,, siab, Ntawm, Nplaum

Nws tsuas yog ua rau kev nkag siab tias muaj daim siab ntawm daim ntawv teev npe, pom tias lub cev tsim cov vitamin C hauv ntau tus tsiaj sab nraud ntawm tib neeg thiab lwm yam kev zam. Nws muaj calorie ntau dua, tab sis nws kuj muab cov protein uas tsis muaj carbs lossis qab zib. Cov ntsiab lus vitamin C yog piv rau ntau yam khoom noj uas peb tau tham.

Yam Yuav Tsum Paub Ua Ntej Muab Zaub Mov rau Koj Tus Aub

Peb tau tham txog yuav ua li cas dev ua kom cov vitamin C hauv lawv lub siab. Kev noj tshuaj ntxiv feem ntau tsis tsim nyog, tab sis tej zaum yuav muaj lub sijhawm thaum koj tus kws kho tsiaj pom zoo.

Vitamin C yog dej-soluble nutrient. Tus tsiaj lub cev absorbs yam nws xav tau thiab excretes tshaj. Txawm li cas los xij, nws tseem tuaj yeem cuam tshuam tus dev lub cev nrog ntau dhau. Nws tuaj yeem khi nrog lwm yam tshuaj los ua oxalate. Cov tshuaj ntawd tuaj yeem ua rau koj tus tsiaj muaj kev pheej hmoo ntawm pob zeb tso zis.

Tej zaum koj yuav xav tias vim li cas peb tsis suav txiv kab ntxwv lossis lwm yam txiv hmab txiv ntoo citrus hauv peb daim ntawv teev npe. Cov roj hauv cov khoom noj no tuaj yeem ua rau lub qhov txhab ntawm koj tus dev. Tom qab tag nrho, lawv yog heev acidic. Lwm qhov kev txhawj xeeb yog tus ntxhiab tsw. Thaum lawv hnov zoo rau koj, tus dev yuav pom lawv muaj zog thiab zam lawv. Nco ntsoov tias cov txiv hmab txiv ntoo no tej zaum tsis yog ib feem ntawm cov tsiaj qus qus.

Conclusion

Qhov tseem ceeb ntawm qhov kev sib tham no yog tias dev tsis yog neeg me. Lawv tsis muaj kev noj haus zoo ib yam li tib neeg. Cov zaub mov muaj vitamin C yog qhov tsim nyog hauv qee kis, tab sis nco ntsoov ua raws li cov lus qhia ntawm koj tus kws kho tsiaj. Kev pheej hmoo ntawm kev noj qab haus huv muaj nyob nrog tus tsiaj noj ntau dhau ntawm cov khoom noj no. Raws li nrog tag nrho cov kev kho mob, tsawg dua yog ntau dua. Nco ntsoov muab koj tus menyuam me me thiab saib xyuas nws cov tshuaj tiv thaiv ua ntej ntxiv rau lawv cov zaub mov tsis tu ncua.

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