Kodi Mukutenga Chowonjezera Chanu cha Vitamini D Molakwika?

Zamkati

• Onaninso za

Ngati mukuphatikiza kale vitamini D muzakudya zanu zatsiku ndi tsiku, mukuchitapo kanthu: Ambiri aife tili ndi milingo yochepa ya D-makamaka m'nyengo yozizira-ndipo kafukufuku wakhala akusonyeza kuti milingo yapamwamba ingagwirizane ndi chimfine ndi chimfine. kupewa.

Komabe, kafukufuku waposachedwapa mu Zolemba pa Academy of Nutrition komanso Zakudya zikuwonetsa kuti njira mumamwa mlingo wanu wa tsiku ndi tsiku ungakhale wofunika mofanana ndi kumwa. M'malo mwake, ofufuza adapeza kuti maubwino omwe mumapeza chifukwa cha vitamini D chowonjezera chimadalira kuchuluka kwa mafuta omwe mukudya ndi chakudya chilichonse. Phunziroli, magulu atatu a anthu adya zakudya zitatu zopumira: njira yopanda mafuta, njira yamafuta ochepa, komanso njira yamafuta ambiri pamodzi ndi zowonjezerapo 50,000 IU vitamini D-3. Chidziwitso: Ili ndi mulingo waukulu kwambiri, wogwiritsidwa ntchito kuchipatala kwa odwala omwe amakonda kuchirikiza kamodzi pamwezi osati tsiku lililonse. Asayansi adachigwiritsa ntchito phunziroli chifukwa chimapangitsa kuwonjezeka kwa mavitamini D m'magazi, wolemba mabuku Bess Dawson-Hughes, MD akufotokoza. (Kwa achikulire athanzi, 600 mpaka 800 IU patsiku ndizokwanira, akutero.)

Zotsatira? Gulu lomwe lidadya chakudya chamafuta ambiri lidawonetsa kuyamwa kwa 32% kwakukulu kwa vitamini D kuposa gulu lomwe limadya chakudya chopanda mafuta.

Monga mavitamini ena monga A, E, ndi K, vitamini D amasungunuka mafuta, motero thupi lanu limafunikira ena mafuta azakudya kuti athe kuyamwa zinthu zabwino. Kuti muwonetsetse kuti mukulandira zabwino zonse, yesetsani kuphatikiza zakudya monga mazira, ma avocado, mbewu za fulakesi, kapena tchizi wamafuta wathunthu kapena ma yogiti (bonasi, mkaka nthawi zambiri umakhala wolimba ndi vitamini D!) Mu chakudya chomwe mumadya ndi vitamini wanu wa sushine.

Onaninso za