Thembela Kulezi Zokudla Zamavithamini D Ngemihla Eluguqukayo
Abantu abatholi vitamin D amaningi ekudleni kwabo . Umzimba wakho wenza i-vitamin D lapho isikhumba sakho sibonakala emisebeni ye-UV evela elangeni. Kuthatha nje imizuzu embalwa ukushisa kwelanga nsuku zonke ukuze uthole i-vitamin yakho D. Noma kunjalo, uma uhlala endaweni lapho uthola khona isikhathi esiningi ebusika, kunethuba elihle lokuthi ngeke uthole ukukhanya kwelanga okwanele izinyanga ezimbalwa ngaphandle unyaka ngamunye.
I-Vitamin D iyinvithamini enamafutha anesisindo edingekayo ekumuneni kahle kwe-calcium ekulandeni kwakho kokugaya. Futhi kusiza ukugcina amazinga wegazi we-calcium ne-phosphate. Yingakho ukutholakala kwamavithamini D okwanele okwenziwe ngethambo empilweni yakho- ukungakwazi ukutholakala kwe-vitamin D kungabangela ukuqubuzana kwezingane kanye nokwehla kwesifo somzimba kubantu abadala.
Iningi labachwepheshe batusa ukudla nsuku zonke kwama-Units International (IU) angu-600 kunoma ubani phakathi kweminyaka eyi-1 no-70. Izinsana kufanele zibe ngama-400 IU kanye nabantu abadala kunama-70 kufanele bathole ama-IU angu-800. Ngeke uthole ukudla okuningi okunevithamini D ephezulu, kodwa kukhona okunye. Sizokubonisa ezimbalwa ukuthi ungakwazi ukwengeza ekudleni kwakho uma nje ilanga elanele ngaphandle.
1 - Amakhomikhali E-Maitake
Ama-mushroom ama-maitake, noma ama-mushroom e-hen "emahlathini", awumthombo omuhle futhi ophansi we-khalori we-vitamin D. Baphinde banikeze i-potassium namavithamini amaningi ama-B amaningi. Enye indebe yama-mushroom e-diced maitake anezingu-700 zama-vitamin D. angaphezu kuka-700.
Ukwengeza, ama-mushroom ama-mushroom angase abe nezinzuzo zezempilo ngaphandle kokuba abe nempilo enomsoco futhi enhle. Kunamandla okunciphisa ingcindezi yegazi kanye nengozi yakho yesifo sikashukela.
2 - Ama-mushroom e-Portabella evezwe ngama-UV
Amakhowe angama-portabella avame ukuba ne-vitamin D encane, kodwa i-portabellas ekhulile ngokukhanya okukhulu kokukhanya kwe-ultraviolet (UV) kunezinto eziningi. I-mushroom eyodwa evulekile ye-UV-portabella i-mushroom ine-375 IUs of vitamin D. Portabellas nayo iyimithombo emihle kakhulu ye-selenium, i-potassium, namavithamini amaningi ase-B amaningi.
Ngokusho komkhandlu weMushroom, abalimi banganikeza ukukhushulwa kwe-UV emakhowe ambalwa kakhulu. Ngesikhathi esilandelayo lapho uthenga khona, bheka ngokucophelela ukubona ukuthi amalebula akwenza yini iphuzu elikhethekile mayelana ne-vitamin D noma ukukhanya kwe-UV.
Amakhowe ayi-Chanterelle
Ama-mushroom e-Chanterelle enye imithombo enhle yemithombo ye-vitamin D. Enye indebe yama-chanterelles inama-vitamin D. angaphezu kuka-100 we-vitamin D. Lezi amakhowe nazo ziwumthombo omuhle kakhulu we-potassium nama-calories aphansi; indebe eyodwa ine-calories angu-20 kuphela.
4 - uSalmon
Amafutha enhlanzi aqukethe i-vitamin D ngakho-ke kunengqondo ukuthi izinhlanzi ezinamafutha afana ne-saumon zingcono ukuthola i-vithamini D. I-salmon entsha yama-pink ama-ounces amathathu anama-370 IUs kanye nama-ounces amathathu e-salmon ye-sockeye ekheniwe ane-800 IUs of vitamin D.
I-Salmon nayo imthombo omuhle kakhulu we-omega-3 fatty acids, amaprotheni, kanye ne-antioxidant ebizwa nge- astaxanthin . Futhi ungavumeli umqondo wokuthi i-salmon "inhlanzi enamafutha" iyabethusa-ucezu lwesinumama ayisithupha ophethe i-salmon inezingqikithi ezingaba ngu-200 kuphela.
I-Healthy Salmon Recipes:
5 - i-Halibut
I-Halibut ingumthombo omuhle we-vitamin D, enezingu-200 zama-IU ezinama-ounce amathathu ekhonza izinhlanzi. I-Halibut nayo imthombo omuhle wamaprotheni, amavithamini ama-B, i-zinc, i-magnesium ne-potassium. Ukudla i-halibut kuzokunika ama-acidi e-omega-3 ama-acids abalulekile, ngakho-ke kunezizathu eziningi ezinhle zokupheka le nhlanzi.
6 - Inkinga
I-Trout ingenye imithombo enhle ye-vitamin D. Njengoba iyinhlanzi emhlophe, inokudla okunamandla kunezinhlanzi ze-oilier njenge-saumoni ne-tuna. I-ounces ye-rainbow trout ine-650 IUs of vitamin D. Trout nayo imthombo omuhle kakhulu wamaprotheni, ama -vithamini ama-B aqinile, namaminerali.
7 - I-Tuna ekheniwe
I-tuna ekheniwe inama-IU ama-40 ama-vitamin D angama-40 ounce ayesebenza ngakho ngamunye angaba nama-IU angaba ngu-80. I-tuna ekheniwe nayo ingumthombo omuhle we-omega-3 fatty acids, i-potassium, i-magnesium, i-selenium, ne-zinc.
Ingxenye engcono kakhulu ngalokhu kokudla yukuthi kulula. Gcina i-tuna ekheniwe esandleni sama-sandwich, ama-saladi, kanye nezindlela zokupheka ozikhonzile ukuze uthuthukise impilo.
Ukupheka okuphephile kwe-Tuna okuKheniwe
I-8 - I- Cereal eqinisekisiwe yokudla kwasekuseni
I-cereal yokudla kwasekuseni ingaba kuhle kuwe uma kwenziwa ngezinhlamvu ezigcwele futhi iphinde ishukela elingeziwe. Kuyinto evamile ukuqinisa okusanhlamvu kwasekuseni ngamavithamini namaminerali ngakho-ke uzothola cishe ama-IU ama-vitamin D angama-100 kwelinye ikomishi lokudla okumile. Zonke okusanhlamvu okusanhlamvu nazo ziwumthombo omuhle wamavithamini namaminerali amaningi, kanye nefiber.
9 - Ubisi
Ubisi abuyena umthombo omuhle we-vitamin D, kodwa kudingeka ukuba uqinisekiswe nge-vitamin D. Enye indebe yobisi inama-vitamin D angu-125 ama-IU.
Ubisi luwumthombo omuhle we-calcium, i-potassium, namaprotheni.
10 - Imithi Engasetshenzisiwe Enamandla
Izindlela zobisi ezinjengobisi lwe-soy kanye nobisi lwe-almond nazo ziqiniswa nge-vitamin D ne-calcium. Khetha kusuka kubisi olungenasiphundu noma ungahlolisise izinhlobo ezinjenge-tshokoledi yobisi lwe-almond, okulula njengokuzwakalayo.
Lezi zindlela zingasetshenziswa kaningi endaweni yobisi lwezinkomo. Vele uqiniseke ukuthi ukhetha ukunambitheka okuhambisana nokudla.
11 - Amaqanda
I-Vitamin D itholakala kuzikhupha zamaqanda, okwenza amaqanda aphelele indlela enhle yokwengeza u-vitamin D ekudleni kwakho. Isikhupha ngasinye seqanda sinama-vitamin D angama-40 okudla amaqanda amabili anika ama-80 IUs ekudleni kwakho kwansuku zonke. Amaqanda nawo angumthombo omuhle kakhulu weprotheyini ne-lutein. Elinye iqanda linama-khalori angaba ngu-70.
I-Healthy Egg Recipe
12 - Izithako zokudla
I-Vitamin D iyatholakala futhi njengesandiso sokudla, kungaba yedwa noma ihlanganiswe nezinye izakhi. Izithako ze-calcium, isibonelo, ngokuvamile zifaka u-vithamini D.
Izithako ze-Vitamin D ngokuvamile ziphephile, kodwa landela izinkombandlela zelebula bese uzigcina zingabantwana abancane. I-Vitamin D eningi ingaba yingozi ngokweqile. Futhi, kungcono ukukhuluma nomhlinzeki wakho wezempilo ngaphambi kokuthatha izithako ze-vitamin D uma unemibandela yezempilo noma uthatha imithi.
Izwi elivela
Nakuba u-vitamin D engatholakali ekudleni okuningi, ungabona ukuthi kunezinye izinketho ezihlwabusayo ezitholakalayo. Gcina lokhu engqondweni, ikakhulukazi kulezo zinsuku zasebusika ezidliwayo, kodwa qiniseka ukuthi usebenzisa umthombo omkhulu we-vitamin D. Ukuma ngaphandle kwelanga ngisho nemaminithi ambalwa kungenza izimangaliso empilweni yakho.
> Imithombo:
> Umkhandlu weMushroom. Amakhowe: Umthombo Wemvelo we-Vitamin D. 2013. http://mushroominfo.com/wp-content/uploads/2015/06/Amakhompiyutha-Vitamin-D-Factsheet.pdf
> Ihhovisi Lokudla Kwezondlo. I-Vitamin D Ishidi Lama-Professional Professionals. Izikhungo zezempilo zikazwelonke. 2016.
> Isevisi Yokucwaninga Ngezolimo. USDA Ukuhlanganiswa kokudla okwakhiwe. UMnyango Wezolimo we-United States. 2017.