8 Zvakanakisa Zvekudya Kusimudzira Muviri Wako Vitamin D (Uyezve Mapepa!)

Zvemukati

• 1. Salmoni
• 2. Murarabungu
• 3. Howa
• 4. Yai yolk
• 5. Zvitinha
• 6. Sardines
• 7. Swiss chizi
• 8. Cod chiropa mafuta

Chiremba wezvehutano anogovera nzira dzaanofarira kuwana dosi rako rezuva nezuva revhitamini yezuva - pasina zuva!

Vitamin D yakakosha mafuta-soluble vhitamini iyo inodiwa kuti muviri wedu uchengete serum calcium, inotsigira maseru maitiro, neuromuscular function, uye bone ossification.

Vitamin iyi inoitawo chikamu chakakura mukupindura immune uye yakakosha mukudzivirira osteoporosis, gomarara, kushushikana, chirwere cheshuga, uye kufutisa.

Asi, yehuwandu hwevanhu veAmerica vhitamini D inoshaya. Nhau dzakanaka? Kune nzira dzakawanda dzechisikigo uye dzinonaka dzekuti uwane vitamini D yedu mukati.

Imwe ye
nzira dziri nyore dzekuwana muyero wezuva nezuva wevhitamini iyi kuenda kunze!
Chiedza chezuva chinotendera muviri kuti ubatanidze vhitamini D zvakasikwa. Zvese zvaunoda ndeye 5 kusvika ku15
maminetsi, 2-3 nguva pasvondo isina sunscreen kana mbatya dzakawandisa kuti uwedzere yako
nhanho. Wana zuva rako mangwanani kana kunonoka
masikati nepo isina kusimba zvikuru kuti ibetsere kukuvadzwa kweganda. Kana kubuda kwezuva
inodarika maminetsi gumi kusvika gumi nemashanu, gara uchiyeuka kushandisa sunscreen.

Sezvo vhitamini D iri kwete zvakasikwa zviripo mune zvakasiyana siyana zvekudya, zvakakosha kuti uzive chekudya kuti uwane ichi chikafu mune chako chikafu. Zvakanakisa masosi anosanganisira chiropa chemhuka, hove dzakakora, zai rezai, uye mafuta ehove - asi iwe unogona zvakare kuwana vhitamini D kuburikidza nezvikafu zvakavakirirwa (kunyange hazvo zviri nani nguva dzose kuenda nechisikigo sosi.)

Heano angu epamusoro e8 ezvikafu zvakapfuma muvitamin D kutanga kuwedzera mune yako regimen:

1. Salmoni

Salmoni sosi huru yeprotein, omega-3 fatty acids, uye vhitamini D. Sarudza sango uye udye iyo mbishi, yakabikwa, pani yakaiswa mugungwa, kana sarudza salmon yemusango yakakangwa kuti ive nyore, isingadhuri sarudzo.

Edza iyi nzira yekubheka salmon yemusango.

2. Murarabungu

3 maununura emvura yakabikwa muraraungu inopa zvaunoda zvezuva nezuva zvevhitamini D. Inotakura mune akasiyana mavitamini, zvicherwa, uye mapuroteni. Yese muraraungu trout muUnited States inokwidziridzwa papurazi iyo inobatsira kuti ive nezvakaderera zvema mercury kupfuura dzimwe hove dzakakurumbira. Kana iwe uri kutsvaga yehove yemusarudzo sarudzo, edza cod.

Tora nzira yemuraraungu trout nemaapuro maparera uye neRiesling butter muto.

3. Howa

Howa chishuwo chinonaka chevhitamini D iyo inopa akawanda B mavitamini uye potasium, zvakare. Vitamin D mazinga anosiyana nemhando yega yega howa, senge shiitake, portobello, morel, uye chanterelle. Iwe unogona zvakare kutenga howa hwakafumurwa kune ultraviolet mwenje uchivapa iwo akatokwirira vhitamini D mazinga. Ini ndinoda kugadzira nevakomana ava, ndichivawedzera mumasadhi, omelets, uye pasita ndiro.

Tarisa uone iyi herby yebhari saradhi ine bota-basted howa.

4. Yai yolk

Chimwe chikonzero nei tichifanira kugara tichidya zai rose! Vitamin D inowanikwa mu yolk yezai chete. Mazai anewo ako ese akakosha amino acids uye ari manyuko makuru e choline uye ane hutano mafuta. Nguva dzose sarudza yemahara-renji kana mafuro emazai, sezvo iine mana kusvika matanhatu nguva yakawanda vhitamini D.

Edza iyi kamukira yechinonaka tahini yezai ndiro.

5. Zvitinha

Yakanyorerwa tuna inzira iri nyore yekuwana vhitamini D. Hupenyu hwayo hwakareba hwesherufu hunoita hukuru hukuru hwekukanda muzvikafu sechinhu chinoshamisa chemapuroteni, futi. Nguva dzose ita shuwa kuti ichibva kunzvimbo dzakagadzikana uye sarudza light tuna ine yakaderera mwero yemekiyuri inogoneka. Safecatch uye Wild Planet sarudzo huru.

Pepeta iyi Thai simba mbiya.

6. Sardines

Sardines ndeimwe yezvikafu zvegungwa zvine huremu zvakanyanya, ichipa mapuroteni mazhinji, akawanda mavitamini uye mamineral, uye omega-3s inopesana nekuzvimba. Sezvo sardini ichidya plankton, hadzitakure simbi dzinorema uye chepfu sezvinoita dzimwe hove zhinji, nokudaro ndidzo dzimwe dzetsvina dzegungwa dzakachena. Sardines inogona kutengwa nyowani kana mugaba uye ndeimwe nyore kuwedzera kune iyo mapuroteni uye vhitamini D.

Pane zvakawanda zvekuita navo! Tarisa uone iyi yekubheka sardine yakakangwa nemaruva akasvibira akachekwa, kana kurova iyi lemon inonaka parmesan sardine pasta. Kana iwe uchida chimwe chinhu chakakurumidza, tora pane ino gumi-mineti sardini toast.

7. Swiss chizi

Swiss chizi ndiyo imwe nzira yekutora yako vhitamini D, pamwe necalcium uye vhitamini K, iyo inoshanda pamwechete kuchengetedza mapfupa ako akasimba. Swiss chizi iri nyore kupaza nekusasa pamusoro pesaradhi, kukanda mumagetsi, kana kubika pachingwa. Edza kutenga organic, mbishi chizi kana zvichibvira.

Edza izvi zvakaderera-carb, keto-inoshamwaridzika cheki anotsemuka.

8. Cod chiropa mafuta

Cod chiropa mafuta ndeimwe yepamusoro sosi yevhitamini D uye zvakare inoitika kuva yakafuma sosi yevhitamini A uye inorwisa-kupisa omega-3 fatty acids. Kana kuravira kwacho kwakakuomera kuti ushivirire, tora iyo mune kapisi fomu.

Nei zvichikosha: Vitamin D vhitamini yakakosha iyo vazhinji vedu tinoshaya sezvo zvisiri nyore kusangana nezvatinowana zuva nezuva chikafu. Izvo zvakakosha kuti utange kuwedzera izvi zvinovaka muviri-zvine chikafu chikafu mune kwedu kudya. Kanda howa muzai rako omelet, sarudza salmon kana sardini kune yako protein sosi, uye unakirwe nemimwe maminetsi mashoma ekupenya kwezhizha muzhizha rino kuti uve nechokwadi chekuti une hutano hwakanaka hwevhitamini D!

Nathalie Rhone, MS, RDN, CDN inyanzvi yakanyoresa kudya uye anoshanda mushonga wezvehutano aine BA muPsychology kubva kuCornell University uye MS muClinical Nutrition kubva kuNew York University. Ndiye muvambi we Nutrition naNathalie LLC, yega yekudyira tsika muNew York City inotarisana nehutano uye hutano uchishandisa nzira yekubatanidza, uye Zvese Zvakanaka Kudya, hutano hwemagariro evanhu uye mararamiro ehutano. Paanenge asiri kushanda nevatengi vake kana kumaprojekti enhau, unogona kumuwana achifamba nemurume wake uye mini-Aussie yavo, Brady.

Kuwedzera kutsvagisa, kunyora, uye kugadzirisa zvakapihwa naChelsey Fein.