C vitamini deyin ve hemen akl\u0131n\u0131za hemen portakal ve limonlar gelene kadar. Ancak, tek bir k\u0131rm\u0131z\u0131 guavan\u0131n 100 gramda 200 mg’dan fazla besin maddesine sahip oldu\u011funu biliyor muydunuz, bu da bir portakaldaki kadar neredeyse \u00fc\u00e7 kezdir. Hint G\u0131da Kompozisyon Tablolar\u0131na g\u00f6re 100 gm portakaldan yakla\u015f\u0131k 64 mg ve 100 ml kire\u00e7 suyundan 48 mg al\u0131rs\u0131n\u0131z.<\/p>
“Askorbik asit olarak da adland\u0131r\u0131lan C vitamini, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 iyile\u015ftirmeye yard\u0131mc\u0131 olan, kollajen (cilt proteini) sentezine yard\u0131mc\u0131 olan ve baz\u0131 n\u00f6rotransmitterlerin (v\u00fccudun kimyasal habercileri) \u00fcretimine yard\u0131mc\u0131 olan suda \u00e7\u00f6z\u00fcn\u00fcr bir vitamindir. V\u00fccutta depolanmaz ve g\u00fcnl\u00fck al\u0131m gerektirir.”.<\/p>
100 gm bekta\u015fi \u00fcz\u00fcm\u00fc 247 mg sa\u011flarken, dolmal\u0131k biber (sar\u0131, k\u0131rm\u0131z\u0131, ye\u015fil: 120 mg), ac\u0131 su kaba\u011fu (50 mg) ve \u00e7i\u011f mango (50 mg) gibi di\u011ferleri de vitamini sa\u011flayabilir. 100 gm biber yemek m\u00fcmk\u00fcn olmasa da, 90 mg vitamin i\u00e7erdi\u011fini bilmek iyidir.<\/p>
Yeti\u015fkinler i\u00e7in g\u00fcnl\u00fck \u00d6nerilen Diyet \u00d6dene\u011fi (RDA) C Vitamini g\u00fcnde 65 ila 90 mg’d\u0131r. Kochi merkezli bir diyetisyen olan Gayathri V, “Demirin yiyeceklerden emilimine yard\u0131mc\u0131 olmak i\u00e7in C Vitamini’ne ihtiyac\u0131m\u0131z var” diyor. “Dengeli bir diyet, \u00f6rne\u011fin dosa veya idli ve sambar<\/em> kahvalt\u0131da mevsim sebzeleri ile; pirin\u00e7, ye\u015fil sebzeler ve dal bir \u00f6\u011fle yeme\u011fi taba\u011f\u0131; tatl\u0131 olarak bir guava veya papaya, sadece C Vitamini de\u011fil, ayn\u0131 zamanda karbonhidrat, protein ve ya\u011f alman\u0131z\u0131 sa\u011flar.” \u00d6zellikle C Vitamini bak\u0131m\u0131ndan zengin besinler t\u00fckettikten sonra C Vitamini emilimini engelledi\u011fi, susuz kalmad\u0131\u011f\u0131 ve eti azaltt\u0131\u011fi i\u00e7in kafeinden ka\u00e7\u0131n\u0131n, Coimbatore merkezli diyetisyen Pradeepa Saravanan’a tavsiyelerde bulunur.” Diyetinize g\u00fcnde en az bir porsiyon taze meyve ve sebze ekleyin. \u00d6rne\u011fin, nar, dolmal\u0131k biber veya muzlu bir papaya salatas\u0131. C vitamini s\u0131ca\u011fa maruz kald\u0131\u011f\u0131nda buharla\u015f\u0131r, bu y\u00fczden yemek pi\u015firirken besin kayb\u0131n\u0131 telafi etmek i\u00e7in sadece pandemi s\u0131ras\u0131nda de\u011fil, ya\u015fam i\u00e7in her g\u00fcn 500 mg t\u00fcketilmesini \u00f6neririm.”<\/p> G\u00fcne C Vitamini at\u0131\u015f\u0131yla ba\u015flaman\u0131n bir yolu, \u00fc\u00e7 veya d\u00f6rt  \u00e7alkalamakt\u0131r;amla<\/em> (bekta\u015fi \u00fcz\u00fcm\u00fc) veya bir avu\u00e7 hindistancevizi ucu ve tad\u0131na bakmak i\u00e7in bir jaggery (bir \u00e7orba ka\u015f\u0131\u011f\u0131 \u00fczerinde bir \u015fey yok) ile mixie yar\u0131m ac\u0131 su kaba\u011f\u0131n\u0131. Biraz su ile kar\u0131\u015ft\u0131r\u0131n, s\u00fcz\u00fcn ve a\u00e7 karn\u0131na i\u00e7in.<\/p> \u0130\u015fte birka\u00e7 tarif, Nezaket Dharshini Surendran, C Vitamini seviyelerinin y\u00fckselmesine yard\u0131mc\u0131 olmak i\u00e7in:<\/strong><\/p> Makarnaya veya salataya do\u011franm\u0131\u015f capsicum ekleyebilir veya bu salamura versiyonunu deneyebilirsiniz.<\/p> Malzemeler:<\/strong><\/p> 2 capsicum (par\u00e7alara ayr\u0131lm\u0131\u015f herhangi bir renk)<\/p> 1 domates<\/p> 1 so\u011fan<\/p> 1 tk tamarind hamuru<\/p> 1 tk urad dal<\/p> 1 tk ki\u015fni\u015f tohumu<\/p> 1 tk jeera<\/p> 3 k\u0131rm\u0131z\u0131 biber<\/p> Tad\u0131na bakmak i\u00e7in Himalaya Pembe Tuzu<\/p> Y\u00f6ntem:<\/strong><\/p> Bir tavada ki\u015fni\u015f tohumlar\u0131n\u0131, urad dal\u0131n\u0131, jeeray\u0131 ve k\u0131rm\u0131z\u0131 biberi kuru kavurun. Do\u011franm\u0131\u015f so\u011fan\u0131, domatesi ekleyin ve iyice soteleyin. Sote so\u011fan, domates ve kuru kavrulmu\u015f kar\u0131\u015f\u0131m\u0131 bir mikser kavanozuna ekleyin ve iyice \u00f6\u011f\u00fct\u00fcn. Tamarind hamuru ekleyin. Son olarak tuzu damak tad\u0131na ve capsicum par\u00e7alar\u0131na g\u00f6re ekleyin ve bir kez daha ince bir macun i\u00e7ine \u00f6\u011f\u00fct\u00fcn. Bu pirin\u00e7, roti veya dosa ile birlikte yenebilir.<\/p> Malzemeler:<\/strong><\/p> 2 tatl\u0131 patates (ha\u015flanm\u0131\u015f)<\/p> 2 avu\u00e7 ye\u015fil gram filiz<\/p> 1\/2 avu\u00e7 rendelenmi\u015f \u00e7i\u011f mango<\/p> 1\/2 avu\u00e7 rendelenmi\u015f havu\u00e7<\/p> 1 so\u011fan ince do\u011franm\u0131\u015f<\/p> 2 tk biber tozu<\/p> Damak tad\u0131na g\u00f6re tuz<\/p> Y\u00f6ntem:<\/strong><\/p> Tatl\u0131 patatesin derisini soyun ve iyi p\u00fcre haline getirin. Ye\u015fil gram filiz, havu\u00e7, \u00e7i\u011f mango, so\u011fan\u0131 ekleyin ve iyice kar\u0131\u015ft\u0131r\u0131n. Son olarak tuz ve karabiber ekleyin ve toplar haline getirin. Patatesler zaten kaynat\u0131ld\u0131\u011f\u0131 i\u00e7in do\u011frudan sahip olunabilir. Pi\u015firmeye gerek yok.<\/p> Ye\u015fil biberleri serin ve karanl\u0131k bir alanda saklay\u0131n, \u00e7\u00fcnk\u00fc biberler \u0131s\u0131ya, \u0131\u015f\u0131\u011fa ve havaya maruz kald\u0131klar\u0131nda C Vitamini kaybeder. Malzemeler:<\/strong><\/p> 1 bardak portakal suyu<\/p> 1 yemek ka\u015f\u0131\u011f\u0131 moong dal (\u0131slat\u0131lm\u0131\u015f ve ha\u015flanm\u0131\u015f)<\/p> Do\u011franm\u0131\u015f ki\u015fni\u015f yapraklar\u0131 (garnit\u00fcr i\u00e7in)<\/p> 1 \u00e7ay ka\u015f\u0131\u011f\u0131 limon suyu<\/p> 1 portakal kabu\u011fu (rendelenmi\u015f)<\/p> 3 yar\u0131k ye\u015fil biber<\/p> Birka\u00e7 k\u00f6ri yapra\u011f\u0131<\/p> 1 tk hardal tohumu<\/p> 1\/2 tk asafoetida<\/p> Zevke g\u00f6re Himalaya pembe tuzu<\/p> 1 tk so\u011fuk preslenmi\u015f susam ya\u011f\u0131 so\u011fuk preslenmi\u015f<\/p> 1tsp rasam tozu (iste\u011fe ba\u011fl\u0131)<\/p> Y\u00f6ntem:<\/strong><\/p> Bir tavada, 1 tk susam ya\u011f\u0131 ekleyin ve hardal tohumu, asafoetida ve k\u00f6ri yapraklar\u0131 ile baharatlay\u0131n. \u0130yice sote et. Ha\u015flanm\u0131\u015f moong dal\u0131n\u0131 ekleyin ve iyice kar\u0131\u015ft\u0131r\u0131n. Tuzu ekleyin ve iyice kar\u0131\u015ft\u0131r\u0131n ve gerekirse rasam tozu ekleyin. Son olarak portakal suyunu ve kabu\u011fu ekleyin. \u015eimdi limon suyu ekleyebilir ve ki\u015fni\u015f yapraklar\u0131 ve biberlerle s\u00fcsleyebilirsiniz.<\/p> ","protected":false},"excerpt":{"rendered":" Bu g\u00fc\u00e7 besin maddesinin tek kayna\u011f\u0131 limon ve limon de\u011fil. G\u00fcnl\u00fck C vitamini dozunuzu almak i\u00e7in \u00e7e\u015fitli meyve ve sebzeler 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Ye\u015fil biber \/ capsicum <\/h4>
Capsicum thokku<\/h2>
Tatl\u0131 patates toplar\u0131<\/strong><\/h2>
Turuncu Rasam<\/h2>
<\/p>
Portakal <\/h4>