Vuga neza ko ubuzima buhebuje ntabwo ari Adna gusa n'umunsi, ahubwo ni imirire. Guhitamo ibicuruzwa byuzuye hamwe na vitamine, utesha agaciro umurimo wa sisitemu yumubiri. Muri ibi bikoresho tuzabwira uburyohe bwinshi bukwiye kokongerwa kurutonde rukurikira rwo kugura:
Citrus
Abantu benshi bahita bajuririra vitamine C nyuma yubukonje. Ni ukubera ko bifasha gushimangira sisitemu yumubiri. Byemezwa ko Vitamine C yongerera umusaruro wa Leukokete, ifite uruhare runini mu kurwanya indwara. Hafi ya citrus zose zirimo umubare munini wa vitamine C. Kubera ko umubiri wawe utabyara kandi ntubika, ukeneye vitamine C buri munsi kubungabunga ubuzima. Umunsi wasabwaga umunsi w'abantu bakuru benshi ni: 75 MG kubagore, 90 mg kubagabo. Duhereye kuri ibyo bitandukanye urashobora kongeramo byoroshye iyi vitamine kubiryo byose. Imbuto zizwi Citrus zirimo:
Imizabibu
Amacunga
Clementina
INGINGO
Indimu
Lime
Imizabibu - gusa muburyo bwa citrus
Ifoto: Ibisobanuro.com.
Urusenda rutukura
Niba utekereza ko muri Citrus imbuto nyinshi muri vitamine C kuva mu mbuto cyangwa imboga zose, utekereze. Umutuku mwiza urimo inshuro zigera kuri 3 vitamine C (127) kuruta Florida orange (45 mg). Nisoko nziza ya Beta Carotene. Usibye gushimangira sisitemu yumubiri, Vitamine C irashobora kugufasha kubika ubuzima bwuruhu. Beta-Carotene, umubiri wawe uhinduka vitamine A, bifasha gukomeza ubuzima bwiza nuruhu.
Broccoli
Broccoli abakire muri vitamine A, C na E, kimwe na fibre hamwe nandi antioxydidakere nyinshi, nimwe mu mboga zingirakamaro zishobora gushyirwa ku isahani. Urufunguzo rwo kubungabunga akamaro kabwo ni ukutegura bike bishoboka, ndetse nibyiza - kudateka na gato. Ubushakashatsi buturuka ku masoko yizewe bwerekanye ko guteka couple aribwo buryo bwiza bwo gukomeza intungamubiri nyinshi mubiryo.
Tungurusumu
Garlic urashobora kuboneka mu gikoni hafi ya yose kwisi. Ampa gucika intege gato kandi ni ntangarugero kubuzima bwawe. Umuco wambere wamenye agaciro kayo mu kurwanya indwara. GITCIL irashobora kandi gutinda kurenza imitsi, kandi hariho ibimenyetso bifite intege nke byerekana ko bifasha kugabanya umuvuduko wamaraso. Umutungo wa Dunostimugana wa Garulika bisa nkaho biterwa no kwibanda cyane byimikorere ya sulfure, nka allicin.
Ginger
Ginger ni ikindi kintu benshi bafatwa nyuma yindwara. Ginger afasha kugabanya ishyari, rifasha kugabanya ububabare bwo mu muhoro n'indwara zo gutwika. Ginger na we afasha muri isesemi. Nubwo ginger ikoreshwa mu buryo buhebuje bwiza, igumana ibishuko muburyo bwa Gingenel, mwene Capsaicin. Ginger irashobora kandi kugabanya ububabare budashira kandi irashobora no kugira imitungo yinzego za cholesterol.
Spinari
Epinari yinjiye kurutonde rwacu ntabwo ari ukubera ko ikungahaye muri vitamine C - nayo iri mu manti ya Antioxydidana na Beta-Carotene, ishobora kongera ubushobozi bw'umubiri wawe mu guhangana n'indwara. Kimwe na broccoli, epinari ni ingirakamaro cyane niba biteguye bike bishoboka kugirango uzigame intungamubiri zayo. Ariko, guteka byoroshye byorohereza kwinjiza Vitamine A kandi bigufasha kurekura intungamubiri ziva muri Oxalic acide, antitrient.
Spinari yuzuye vitamine c
Ifoto: Ibisobanuro.com.
Yogurt
Shakisha Yorucks, kuri label yanditswe "imico izima kandi ikora", nka yogurt yo mu Bugereki. Iyi mico irashobora gushishikariza intege nke z'umubiri, gufasha kurwanya indwara. Gerageza kugura yogurt yoroshye, ntabwo arizo zagenwe kandi zirimo isukari. Ahubwo, urashobora kuryoha Yogurt yoroshye ifite imbuto zizima kandi igoreka ubuki. Yoghurt irashobora kandi kuba isoko nziza ya Vitamine D, gerageza rero guhitamo ibirango bikungahaye kuriyi vitamine. Vitamine D ifasha kugenzura sisitemu y'umubiri kandi, nkuko yizeraga, yongera uburinzi busanzwe bw'indwara zacu ziterwa n'indwara.