Dalirani pa Zakudya Izi za Vitamin D pa Masiku Otentha
Anthu samapeza vitamini D ambiri kuchokera ku zakudya zawo . Thupi lanu limapangitsa vitamini D pamene khungu lanu limapezeka kuwala kwa dzuwa. Zimangotenga mphindi zochepa kuti dzuwa liziwoneka tsiku lililonse kuti mutenge vitamini D. Komabe, ngati mumakhala pamalo ozizira kwambiri m'nyengo yozizira, muli ndi mwayi woti simudzakhala ndi dzuwa kwa miyezi ingapo chaka chilichonse.
Vitamini D ndi vitamini wosungunuka ndi mafuta omwe ndi ofunika kuti mukhale ndi calcium yoyenera. Zimathandizanso kusunga magazi a calcium ndi phosphate. Ndicho chifukwa kupeza vitamini D okwanira n'kofunika kuti thupi lanu likhale ndi thanzi labwino- kufooka kwa vitamini D kungachititse kuti anthu ambiri azidwala matendawa.
Akatswiri ambiri amavomereza kuti ku United States 600 ku United Unitete (IUs) kwa aliyense pakati pa zaka zapakati pa 1 ndi 70. Ana ayenera kukhala pafupifupi 400 UU ndipo anthu oposa 70 ayenera kukhala pafupifupi 800 IUs. Simudzapeza zakudya zambiri zomwe zili ndi vitamini D, koma pali zina. Tidzakusonyezani ochepa omwe mungathe kuwonjezera pa zakudya zanu pokhapokha dzuwa lisakwanira.
1 - Makuwa a Maitake
Bowa la Maitake, kapena boti la "hen mu nkhalango," ndi gwero lokoma komanso lowonjezera la vitamini D. Amaperekanso potassium ndi ma vitamini ambirimbiri. Chikho chimodzi cha boizake maitake bowa ali ndi maUU oposa 700 a vitamini D.
Kuwonjezera pamenepo, kumwa mowa kumakhala ndi thanzi labwino kuposa kukhala wathanzi komanso wokoma. Pali zotheka kuti athe kuchepetsa kuthamanga kwa magazi komanso matenda anu a shuga.
2 - Ntchentche za Portabella Zowonekera
Bowa la porabella nthawi zonse limakhala ndi vitamini D, koma makanema opangidwa ndi kuwala kwa ultraviolet (UV) ali ndi zambiri. Bowa limodzi lodziwika bwino la UV-portabella lili ndi pafupifupi 375 UU a vitamini D. Portabellas ndi amenenso amachokera ku selenium, potassium, ndi ma vitamini ambirimbiri.
Malinga ndi bungwe la Mushroom Council, alimi angapereke chithandizo cha UV ichi kwa bowa wamba. Nthawi yotsatira mukagula, yang'anani mwatcheru kuti muwone ngati malemba aliwonse apanga zapadera pa vitamini D kapena kuwala kwa UV.
3 - Nkhumba za Chanterelle
Nkhumba za Chanterelle ndizochokera ku vitamini D. Chomera chimodzi chokha cha chanterelles chili ndi mavitamini oposa 100 a vitamini D. Izi bowa ndizomwe zimayambitsa potassium komanso zotsika kwambiri; chikho chimodzi chili ndi makilogalamu 20 okha.
4 - Salimoni
Mafuta a nsomba ali ndi vitamini D kotero n'zomveka kuti nsomba zonenepa monga salimoni ndi zabwino kuti zitha kupeza vitamini D. Ma samu ambiri a pink zowonjezera mazira a 370 ndi ma ounces atatu a saumon ya kansalu yamchere amapezeka pafupifupi 800 IU a vitamini D.
Salmon imathandizanso kwambiri omega-3 fatty acids, mapuloteni, ndi antioxidant wotchedwa astaxanthin . Ndipo musalole lingaliro lakuti nsomba ndi "nsomba zonenepa" zimakuopsezani inu-gawo limodzi la salmon liri ndi makilogalamu pafupifupi 200 basi.
Zakudya Zakudya Zabwino Zakudya:
5 - Halibut
Halibut ndi gwero la vitamini D, lomwe liri ndi ma IU 200 omwe amagwira nsomba zitatu. Halibut imakhalanso ndi mapuloteni abwino, mavitamini a B, zinc, magnesium, ndi potassium. Kudya halibut kudzakupatsa zofunika omega-3 fatty acids komanso, choncho pali zifukwa zabwino zophikira nsomba iyi.
6 - Trout
Trout ndi kachilombo kena kabwino ka vitamini D. Popeza ndi nsomba yoyera, imakhala ndi zokoma kwambiri kuposa nsomba zofiirira monga saumoni ndi tuna. Mitsinje ya utawaleza itatu imakhala ndi mavitamini 650 OU a vitamini D. Trout amakhalanso ndi pulogalamu yabwino kwambiri ya mapuloteni, mavitamini a B-complex, ndi amchere.
7 - Tuna Yam'chitini
Ng'ombe yam'chitini imakhala ndi mavitamini 40 a vitamini D pafupifupi maola atatu omwe amatumikira kotero aliyense akhoza kukhala ndi ma UU 80. Nkhumba zam'chitini ndizothandiza kwambiri omega-3 fatty acids, potassium, magnesium, selenium, ndi zinki.
Gawo labwino kwambiri ponena za chakudya ndilosavuta. Sungani nsomba zam'chitini kumanja kwa masangweji, saladi, ndi maphikidwe omwe mumakonda kuti mukhale ndi thanzi labwino.
Maphikidwe Okhalitsa Amagawa Amagazi
8 - Nkhokwe yotetezedwa yokhala ndi chakudya
Chakudya chachakudya chachakudya chingakhale chabwino kwa inu ngati chimapangidwa ndi mbewu zonse ndipo ndizochepa shuga. Ndizozolowereka kulimbitsa tirigu wam'mawa ndi mavitamini ndi mchere kotero kuti mumapeza pafupifupi 100 UU wa vitamini D mu kapu imodzi ya tirigu wouma. Nthanga zonse za tirigu ndizowonjezera mavitamini ambiri ndi mchere, kuphatikizapo fiber.
9 - Mkaka
Mkaka siwowoneka kuti ndi wabwino kwambiri wa vitamini D, koma umayenera kulimbikitsidwa ndi vitamini D. Chikho chimodzi cha mkaka chiri ndi pafupifupi ma UU 125 a vitamini D.
Mkaka ndi kasupe wabwino wa calcium, potassium, ndi mapuloteni.
10 - Mchere Wosakaniza Madzi
Njira zamchere monga mkaka wa soya ndi mkaka wa amondi zili ndi mavitamini D komanso calcium. Sankhani mkaka wosasunthika kapena fufuzani mitundu yamtengo wapatali monga mkaka wa amondi wa chokoleti.
Njirazi zingagwiritsidwe ntchito m'malo mwa mkaka wa ng'ombe. Onetsetsani kuti mumasankha kukoma komwe kumadya.
11 - Mazira
Vitamini D imapezeka m'mazira a dzira, ndikupanga mazira abwino njira yowonjezera vitamini D pa zakudya zanu. Dzira lililonse la yolk lili ndi mavitamini 40 a vitamini D omwe amadya mazira awiri amapereka 80 IUs ku chakudya chanu cha tsiku ndi tsiku. Mazira ndi amenenso amapanga mapuloteni komanso lutein. Dzira limodzi liri ndi makilogalamu pafupifupi 70.
Chinsinsi Chakudya cha Mazira
12 - Zowonjezera Zakudya
Vitamini D imapezekanso monga chakudya choonjezera, kaya chokha kapena chophatikiza ndi zakudya zina. Mafuta a calcium, mwachitsanzo, amaphatikizapo vitamini D.
Vitamini D zowonjezereka nthawi zambiri zimakhala zotetezeka, koma zitsatirani mauthenga omwe mumakhala nawo ndipo muwalepheretse kutali ndi ana aang'ono. Vitamini D zambiri zimatha kukhala poizoni pa nthawi. Komanso, ndi bwino kulankhula ndi wothandizira zaumoyo wanu musanayambe kumwa vitamini D zowonjezereka ngati mukudwala kapena kumwa mankhwala.
Mawu Ochokera
Ngakhale kuti vitamini D sichipezeka mu zakudya zambiri, mukhoza kuona kuti pali zakudya zina zokoma zomwe zilipo. Zindikirani izi, makamaka pa masiku otenthawa, koma onetsetsani kuti mumagwiritsa ntchito vitamini D. Gwiritsani ntchito kunja kwa dzuwa ngakhale kwa mphindi zingapo zingathe kuchita zodabwitsa pa thanzi lanu.
> Zotsatira:
> Mushroom Council. Bowa: Mtengo Wachilengedwe wa Vitamini D. 2013. http://mushroominfo.com/wp-content/uploads/2015/06/Mushrooms-Vitamin-D-Factsheet.pdf
> Ofesi Zowonjezera Zakudya. Mavitamini D Zolemba za Othandizira Zaumoyo. National Institutes of Health. 2016.
> Kafukufuku Wachikhalidwe. USDA Chakudya Chakudya Chamasamba. Dipatimenti ya Ulimi ya United States. 2017.