Zakudya Zosangalatsa za 8 Zolimbikitsa Vitamini D Wathupi Lanu (Komanso Maphikidwe!)

Zamkati

• 1. Salimoni
• 2. Utawaleza wamtambo
• 3. Bowa
• 4. Dzira la dzira
• 5. Nsomba zamzitini
• 6. Sardini
• 7. Swiss tchizi
• 8. Cod chiwindi mafuta

Katswiri wazakudya amagawana njira zomwe amakonda kuti azipeza mavitamini a dzuwa - opanda dzuwa!

Vitamini D ndi vitamini wosungunuka wovuta kwambiri womwe umafunikira kuti thupi lathu likhale ndi calcium ya seramu, yomwe imathandizira ma cell, ma neuromuscular function, ndi mafupa ossification.

Vitamini uyu amathandizanso kuti chitetezo cha mthupi chitetezeke ndipo ndichofunika kwambiri popewa kufooka kwa mafupa, khansa, kukhumudwa, matenda ashuga, ndi kunenepa kwambiri.

Komabe, mwa anthu aku US alibe vitamini D. Nkhani yabwino? Pali njira zambiri zachilengedwe komanso zokoma zopezera vitamini D wathu.

Chimodzi mwa
Njira zosavuta zopezera mavitamini athuwa tsiku lililonse ndikupita kunja!
Kuwala kwa dzuwa kumalola thupi kupanga vitamini D mwachilengedwe. Zomwe mukufuna ndi 5 mpaka 15
mphindi, 2-3 nthawi pasabata yopanda sunscreen kapena zovala zochulukirapo kuti mulimbikitse
milingo. Pezani dzuwa m'mawa kapena mochedwa
masana pomwe sikulimba kwambiri kuti tipewe kuwonongeka kwa khungu. Ngati padzuwa
kupitilira mphindi 10 mpaka 15, nthawi zonse kumbukirani kugwiritsa ntchito zotchinga dzuwa.

Popeza vitamini D ali ayi mwachilengedwe amapezeka mu zakudya zosiyanasiyana, ndikofunikira kudziwa zomwe mungadye kuti mupatse michere imeneyi m'zakudya zanu. Zomwe zimapezeka bwino zimaphatikizapo chiwindi cha nyama, nsomba zamafuta, yolk ya dzira, ndi mafuta a nsomba - koma mutha kupezanso vitamini D kudzera muzakudya zolimbitsa thupi (ngakhale nthawi zonse zimakhala bwino kupita ndi gwero lachilengedwe.)

Nazi zakudya zanga zapamwamba zisanu ndi zitatu za vitamini D kuti ndiyambe kuwonjezera m'gulu lanu:

1. Salimoni

Salmon ndi gwero lalikulu la mapuloteni, omega-3 fatty acids, ndi vitamini D. Sankhani zakutchire ndi kuzidya zosaphika, zophika, zotsekemera, kapena sankhani nsomba zakutchire zamzitini kuti musankhe kosavuta, kotsika mtengo.

Yesani njirayi ya nsomba zakutchire zophika.

2. Utawaleza wamtambo

Mavitamini atatu a utawaleza wophika amakupatsani zomwe mukufuna tsiku ndi tsiku kwa vitamini D. Amanyamula mavitamini, michere, ndi mapuloteni osiyanasiyana. Mitengo yonse ya utawaleza ku United States imakwezedwa m'minda yomwe imathandizira kuti ikhale ndi zotsika kwambiri kuposa nsomba zina zodziwika bwino. Ngati mukufuna nsomba zamtchire, yesani cod.

Pezani chinsinsi cha utawaleza wokhala ndi ngale za apulo ndi msuzi wa batala wa Riesling.

3. Bowa

Bowa ndi gwero lokoma la vitamini D lomwe limaperekanso mavitamini B angapo ndi potaziyamu. Mavitamini D amasiyana pamtundu uliwonse wa bowa, monga shiitake, portobello, morel, ndi chanterelle. Muthanso kugula bowa womwe umakhala ndi kuwala kwa ultraviolet ndikuwapatsa mavitamini D ochulukirapo. Ndimakonda kupanga zaluso ndi anyamatawa, kuwaphatikiza m'masaladi, ma omelets, ndi mbale za pasitala.

Onani saladi wa balere wokometsera ndi bowa wokhala ndi batala.

4. Dzira la dzira

Chifukwa china choyenera kuti nthawi zonse tizidya dzira lonse! Vitamini D amapezeka mu yolk ya dzira kokha. Mazira amakhalanso ndi amino acid anu onse ofunikira ndipo ndi gwero labwino kwambiri la choline komanso mafuta athanzi. Nthawi zonse musankhe mazira omasuka kapena odyetserako ziweto, popeza amakhala ndi mavitamini D.

Yesani njirayi ya mbale yokoma ya tahini ya dzira.

5. Nsomba zamzitini

Nkhuku zamzitini ndi njira yosavuta yopezera vitamini D. Moyo wake wautali wautali umapangitsa kuti ukhale chakudya chambiri chopangira chakudya chambiri, nawonso. Nthawi zonse onetsetsani kuti zikuchokera kuzinthu zodalirika ndikusankha tuna wowala wokhala ndi mercury yotsika kwambiri. Safecatch ndi Wild Planet ndi njira zabwino kwambiri.

Ikani mbale yaku Thai iyi yamagetsi.

6. Sardini

Sardines ndi imodzi mwamasamba okhala ndi michere yambiri, yopatsa mapuloteni ambiri, mavitamini ndi michere yambiri, komanso omega-3s odana ndi zotupa. Popeza sardines amadya plankton, samanyamula zitsulo zolemera komanso poizoni monga nsomba zina zambiri, chifukwa chake ndi imodzi mwamagawo oyera kwambiri am'madzi. Sardines itha kugulidwa mwatsopano kapena mu chidebe ndipo ndizosavuta kuwonjezera pazopangira mapuloteni ndi vitamini D.

Pali zambiri zoti muchite nawo! Onetsetsani njira iyi ya sardine yokazinga ndi zitsamba zobiriwira zobiriwira, kapena kukwapula pasitala wathanzi wa mandimu. Ngati mukufuna china mwachangu kwambiri, idyani chotupitsa pa sardine ya miniti 10 iyi.

7. Swiss tchizi

Tchizi cha ku Switzerland ndi njira ina yotengera vitamini D wanu, pamodzi ndi calcium ndi vitamini K, zomwe zimagwirira ntchito pamodzi kuti mafupa anu akhale olimba. Msuzi wa ku Switzerland ndi wosavuta kuwaza ndikuwaza pa saladi, kuponyera mu veggies, kapena kuphika mkate. Yesetsani kugula tchizi tating'onoting'ono ngati kotheka.

Yesani ma carb otsika kwambiri, okonda keto.

8. Cod chiwindi mafuta

Mafuta a chiwindi cha cod ndi amodzi mwa magwero apamwamba a vitamini D komanso amapezanso vitamini A komanso omega-3 fatty acids. Ngati kukoma kuli kovuta kuti mulekerere, tengani mawonekedwe a kapisozi.

Chifukwa chake kuli kofunika: Vitamini D ndi mavitamini ovuta omwe ambiri aife timasowa popeza sizovuta kupeza chakudya chathu cha tsiku ndi tsiku. Ndikofunika kuyamba kuwonjezera zakudya zopatsa thanzi m'zakudya zathu. Ponyani bowa mu dzira lanu la omelet, sankhani nsomba kapena sardini kuti mupange mapuloteni anu, ndipo musangalale ndi kuwala kwa dzuwa chilimwechi kuti muwone kuti muli ndi vitamini D wathanzi!

Nathalie Rhone, MS, RDN, CDN ndi katswiri wazakudya zamankhwala wodziwika bwino komanso wazachipatala yemwe ali ndi BA in Psychology kuchokera ku Cornell University ndi MS ku Clinical Nutrition ochokera ku New York University. Iye ndi amene anayambitsa Chakudya cha Nathalie LLC, machitidwe azakudya zachinsinsi ku New York City kuyang'ana kwambiri zaumoyo ndi thanzi pogwiritsa ntchito njira yolumikizira, komanso Zakudya Zonse Zabwino, mtundu wazama TV ndiumoyo wathanzi. Pamene sakugwira ntchito ndi makasitomala ake kapena pantchito zofalitsa nkhani, mutha kumamupeza akuyenda ndi mwamuna wake komanso mini-Aussie, Brady.

Kafukufuku wowonjezera, kulemba, ndi kukonza zidaperekedwa ndi a Chelsey Fein.