Ukutya okumangalisayo kwe-8 ukukhuthaza iVitamin D yomzimba wakho (kunye neeRisiphu!)

Umxholo

• 1. Isalmon
• 2. Umnyama trout
• 3. Amakhowa
• 4. Iqanda leqanda
• 5. Ityhuna enkonkxiweyo
• 6. Isardadi
• 7. Isonka samasi saseSwitzerland
• 8. I-oyile yesibindi se-cod

Isazi sezondlo sabelana ngeendlela zakhe azithandayo zokufumana idosi yakho yemihla ngemihla yevithamini yelanga-ngaphandle kwelanga!

I-Vitamin D ibaluleke kakhulu kwi-vitamin enyibilikayo enamafutha efunekayo ukuze umzimba wethu ugcine i-calcium ye-serum, exhasa iinkqubo zeselula, ukusebenza kwe-neuromuscular, kunye ne-bone ossification.

Le vithamini ikwadlala indima enkulu ekuphenduleni komzimba kwaye ibalulekile kuthintelo lwe-osteoporosis, umhlaza, uxinzelelo, isifo seswekile kunye nokutyeba kakhulu.

Nangona kunjalo, inani labantu base-US alinayo i-vitamin D. Iindaba ezimnandi? Zininzi iindlela zendalo kunye nezinencasa zokufumana ivithamin D yethu ngaphakathi.

Enye ye
Ezona ndlela zilula zokufumana idosi yethu yemihla ngemihla yale vithamini kukuya ngaphandle!
Ukukhanya kwelanga kuvumela umzimba ukuba wenze uvithamini D ngokwendalo. Yonke into oyifunayo yi-5 ukuya kwi-15
imizuzu, amaxesha ama-2-3 ngeveki ngaphandle kwelanga okanye iimpahla ezininzi zokunyusa eyakho
amanqanaba. Fumana ilanga lakho kusasa okanye emva kwexesha
emva kwemini ngelixa ingenamandla kakhulu ukunceda ukunqanda ukonakala kolusu. Ukuba ukukhanya kwelanga
idlula imizuzu eli-10 ukuya kweli-15, soloko ukhumbula ukusebenzisa i-sunscreen.

Kuba ivithamin D kunjalo hayi ngokwendalo ikhona kuhlobo olubanzi lokutya, kubalulekile ukwazi ukuba utye ntoni ukuze ufumane esi sondlo kukutya kwakho. Eyona mithombo ilungileyo ibandakanya isibindi sezilwanyana, iintlanzi ezinamanqatha, iqanda leqanda, kunye neoyile yeentlanzi - kodwa unokufumana ivithamin D ngokutya okuqinisiweyo (nangona kusoloko kungcono ukuhamba nomthombo wendalo.)

Nazi izidlo zam ezi-8 eziphezulu ezityebile ku-vitamin D ukuqala ukongeza kwirejimeni yakho:

1. Isalmon

I-Salmon ngumthombo omkhulu weprotheni, i-omega-3 fatty acids, kunye nevithamini D. Khetha endle uyitye iluhlaza, ibhakwe, ipani yolwandle, okanye ukhethe isalmon yasendle enkonkxiweyo ngokulula, nangabizi.

Zama le recipe yesalmon yasendle.

2. Umnyama trout

Ii-ounces ezi-3 zomnatha womnatha ophekiweyo zibonelela ngemfuno yakho yemihla ngemihla yevithamini D. Ipakisha kwiindidi ezininzi zeevithamini, iiminerali kunye neeproteni. Yonke imvula yomnyama eUnited States iphakanyiswe kwifama enceda ukuba ibe nomxholo we-mercury ophantsi kunezinye iintlanzi ezithandwayo. Ukuba ujonga ukhetho lwentlanzi yasendle, zama ikhowudi.

Fumana iresiphi yomnyama kunye neeperile zeapile kunye nesosi yebhotolo yeRiesling.

3. Amakhowa

Amakhowa ngumthombo omnandi wevithamini D enikezela ngeevithamini ezininzi ze-B kunye ne-potassium, nayo. Amanqanaba e-Vitamin D ayahluka ngohlobo ngalunye lwe-mushroom, njenge-shiitake, i-portobello, i-morel kunye ne-chanterelle. Unokuthenga amakhowa athe abhengezwa kukukhanya kwe-ultraviolet ubanika amanqanaba aphezulu e-vitamin D. Ndiyathanda ukudala kunye naba bafana, ndibongeza kwiisaladi, i-omelets kunye neepasta izitya.

Jonga le saladi ye-barby ye-herby kunye ne-butter-basted mushroom.

4. Iqanda leqanda

Esinye isizathu sokuba sihlale silitya lonke iqanda! I-Vitamin D ifumaneka kwi-yolk yeqanda kuphela. Amaqanda anazo zonke ii-amino acid zakho eziyimfuneko kwaye angumthombo omkhulu we-choline kunye namafutha asempilweni. Ngalo lonke ixesha khetha uluhlu lwamahhala okanye amaqanda atyetyisiweyo, kuba ane-4 ukuya kuma-6 amaxesha ngaphezulu kwe-vitamin D.

Zama le recipe yesitya seqanda esihlwaya.

5. Ityhuna enkonkxiweyo

Ityhuna enkonkxiweyo yindlela elula yokufumana ivithamini D. Ubomi bayo obude obude beshelufu bukwenza kube yinto ephambili yokutya ukutya njengomthombo omangalisayo weprotheni. Ngalo lonke ixesha qiniseka ukuba ivela kwimithombo ezinzileyo kwaye ukhethe ityhuna elula ngexabiso eliphantsi lemekyuri elinokwenzeka. ISafecatch kunye nePlanethi yasendle zilukhetho olukhulu.

Ukubetha isitya samandla ityhuna saseThai.

6. Isardadi

I-Sardines yenye yezona ndawo zokutya zaselwandle zixineneyo kakhulu, zibonelela ngeeprotein, uninzi lweevithamini kunye neeminerals, kunye ne-omega-3s echasayo. Kuba iisardadi zitya iplankton, aziphathi sinyithi sinzima kunye neetyhefu njengezinye iintlanzi ezininzi, yiyo loo nto ingoyena mthombo ucocekileyo wokutya kwaselwandle. Iisardadi zingathengwa zintsha okanye ngetoti kwaye lolunye ulongezo olulula kwipryry yazo zombini iiprotein kunye nevithamini D.

Kukho into eninzi yokwenza nabo! Khangela le iresiphi yesardadi eqhotsiweyo enamagqabi aluhlaza aqholiweyo, okanye ubethe le pasta iparmesan sardine pasta esempilweni. Ukuba ufuna into ngokukhawuleza okukhulu, yidla kule minus-sardine thowusti.

7. Isonka samasi saseSwitzerland

I-Swiss cheese enye indlela yokuthatha i-vitamin D yakho, kunye ne-calcium kunye ne-vitamin K, esebenza kunye ukugcina amathambo akho omelele. I-Swiss cheese kulula ukuyicoca kwaye ifafaze isaladi, iphose kwimifuno, okanye ubhaka kwisonka. Zama ukuthenga iitshizi eziphilayo, eziluhlaza xa kunokwenzeka.

Zama ezi zi-carb eziphantsi, i-keto-friendly cheese crackers.

8. I-oyile yesibindi se-cod

I-oyile yesibindi se-cod yenye yemithombo ephezulu yevithamini D kwaye ikwenzeka ukuba ibe ngumthombo otyebileyo wevithamini A kunye ne-omega-3 fatty acids. Ukuba incasa kunzima kuwe ukuba uyinyamezele, yithathe ngefomule.

Kutheni kubalulekile nje: I-Vitamin D yivithamini ebalulekileyo uninzi lwethu olusweleyo kuba akukho lula ukudibana nokutya kwethu kwemihla ngemihla. Kubalulekile ukuqala ukongeza oku kutya kuxineneyo kwezondlo kukutya kwethu. Phosa amakhowa kwi-omelet yeqanda lakho, khetha isalmon okanye isardadi yakho kumthombo weprotein, kwaye wonwabe kwimizuzu embalwa yokukhanya kwelanga kweli hlobo ukuze uqiniseke ukuba unamanqanaba asempilweni e-vitamin D!

UNathalie Rhone, i-MS, i-RDN, i-CDN yingcali yezidlo ebhalisiweyo kunye nesondlo samayeza esisebenzayo kunye ne-BA kwi-Psychology evela kwiYunivesithi yaseCornell kunye ne-MS kwi-Clinical Nutrition evela kwiYunivesithi yaseNew York. Ungumseki we Isondlo nguNathalie LLC, indawo yabucala yesondlo eNew York City egxile kwezempilo kunye nokuba sempilweni kusetyenziswa indlela yokudibanisa, kwaye Zonke izidlo ezilungileyo, Impilo yemidiya yoluntu kunye negama lempilo. Xa engasebenzi nabathengi bakhe okanye kwiiprojekthi zemithombo yeendaba, unokumfumana ehamba nomyeni wakhe kunye ne-mini-Aussie yabo, uBrady.

Uphando olongezelelekileyo, ukubhala, kunye nokuhlela kwenziwe ligalelo nguChelsey Fein.