Vimba Nezvokudya Izvi zveVhitamini D pane Mazuva Anotonhora
Vanhu havasi kuwana vitamini D yakawanda kubva pakudya kwavo . Muviri wako unogadzira vitamini D apo ganda rako rinotaridzirwa kumabhavira eV kubva kuzuva. Zvinongotora maminetsi mashomanana ekutsvaga kwezuva zuva rimwe nerimwe kuti uwane vitamini D. Zvisinei, kana iwe uchigara kune imwe nzvimbo inotonhora yakawanda munguva yechando, pane mukanano wakanaka iwe haungawani nguva yakakwana yekubuda kwezuva kwemwedzi inoverengeka gore negore.
Vitamini D is vitamin inogadzikana ine mafuta inokosha kuti inakire calcium inogadzikana. Iyo inobatsirawo kuchengetedza ropa mazana e calcium uye phosphate. Ndokusaka kuwana vitamin D yakakosha kunofanirwa hutano hwepfu muhupenyu hwako hwose- kushayikwa kwevhitamini D kunogona kutungamirira kuzvikwereti muvana uye osteoporosis kuvanhu vakuru.
Nyanzvi dzakawanda dzinokurudzira kudyiwa kwemazuva matanhatu kweUnited International Units (IUs) kune ani zvake ari pakati pemakore 1 ne70. Vana vacheche vanofanira kunge vari mazana mana IU uye vanhu vanopfuura makumi manomwe vanofanira kunge vachiwana anenge 800 IUs. Iwe haugoni kuwana zvokudya zvizhinji zvinowedzera mavitamini D, asi pane zvimwe. Tichakuratidza mashomanana kuti iwe unogona kuwedzera pane zvekudya zvako apo pasina kungoita zuva rakakwana kunze.
1 - Maitake Mushrooms
Maitake mushroom, kana "hen in the woods" mushroom, inotapira uye inotsika-calorie inowanikwa mavitamini D. Inopawo potassium uye mavhitamini akawanda anonzi B. Imwe mukombe we diced maitake mushroom ine maIU anopfuura 700 IU ane vitamini D.
Uyezve, kuedza mushwa kunogona kunge kune utano hwakanaka pane kungove wakakosha uye kunonaka. Pane zvingaita kuti vadzivise kudzvinyirira kweropa pamwe nehutano hwehuga hwehuga.
2 - UV-Yakaratidzwa Portabella Mushroom
Nguva dzose portabella mushroom ane zvishoma zvevhitamini D, asi pisabellas yakakurira nekuwedzera kuwanika kune ultraviolet (UV) chiedza kune zvakawanda. Rimwe rakazara UV-rakajeka portabella mushroom rine anenge 375 IUs a vitamin D. Portabellas zvakare inopa zvakanyanya senienium, potasium, nezvimwe mavitamini maB.
Maererano neMushroom Council, varimi vanogona kupa huwandu hwekuvhenekera kweUV kune humwe huwandu hwemahomwe akawanda. Nguva inotevera apo iwe uri kutengesa, tarisa uchinyatsotarisa kuti uone kana mabhii epi anonyanya kutaura nezve vitamin D kana UV chiedza.
3 - Chanterelle Mushrooms
Chanterelle mushroom chimwe chimiro chakanaka-chinobva kune vitamini D. Rimwe mukombe ye chanterelles ine maIU akawanda anopfuura 100 emuvhithamini D. Iwawa mushroomwo anonyanya kugadzira potassium uye akaderera mumakori; imwe mukombe ine 20 makoriyori chete.
4 - Sarimoni
Mafuta ehove ane vitamini D saka zvinonzwisisika kuti hove dzakawanda sesaumoni dzakanaka pakuwana vitamini D. Mafuta matatu easina tsvina yakachena ane ma 370 IU uye maundi matatu eakini yakakonzerwa nekasikoni ine anenge 800 IU mavhitamini D.
Salmon inowanikwawo maune omega-3 fatty acids, protein, uye antioxidant inonzi astaxanthin . Uye musarega pfungwa yokuti salmon "hove yakakora" inokutyisidzira-imwe sendioni imwechete yesaumoni inongoda mazana maviri emakori.
Healthy Salmon Recipes:
5 - Halibut
Halibut ndiyo yakanaka yevhitamini D, inenge mazana 200 IUs mu-3 ounce kushumira hove. Halibut inowanikwawo puroteni yakanaka, B-yakawanda mavitamini, zinc, magnesium, uye potassium. Kudya halibut kuchakupa uine omega-3 fatty acids anokoshawo, saka pane zvikonzero zvakawanda zvakanaka zvekubika hove iyi.
6 - Trout
Trout chimwe chinhu chakanaka chevhithamini D. Sezvo iri hove chena, ine unhu hwakasviba kupfuura hove yewairier yakadai saarimoni uye tuna. Dhawuni yehutaundi yechitatu inenge inenge 650 IU yevhitamin D. Trout inonyanya kunobva puroteni, B-complex vitamini, nemaminera.
7 - Canned Tuna
Canned yega inenge inenge 40 IUs yevhitamine D mune maawa matatu ari kushumira kuitira kuti mumwe nomumwe ave neanenge 80 IUs. Canned tuna ndiyo yakanaka ye omega-3 fatty acids, potassium, magnesium, selenium, uye zinc.
Chikamu chakanakisisa pamusoro pekudya ichi ndechekuti zviri nyore. Chengetai tanini yakakodzwa iri muruoko rwe sandwiches, salads, uye mapeji ako aunoda kuti uwedzere kukura.
Healthy Canned Tuna Recipes
8 - Yakasimbiswa Chikamu Cereal
Chikafu chekudya chisviniki chinogona kuva chakanaka kwauri kana chakaitwa nehura rose uye chakanyanya mu shuga yakawedzerwa. Inowanzojairika kusimbisa zviyo zvekudya zviduku nemavhitamini nemaminerari kuitira kuti iwe unowanzowana anenge 100 IUs a vitamin D mune imwe kapu yewaini yakaoma. Zviyo zvose zvezviyo zvinowanikwawo zvakanaka mavhithamini nemaminerari, pamwe nefiber.
9 - Misi
Misi haisi yega mutsime wakanaka wevhitamini D, asi inofanirwa kusimbiswa ne vitamini D. Imwe mukombe wemukaka ine anenge 125 IUs a vitamin D.
Milk inowanikwawo zvakanaka kubva kune calcium, potassium, uye mapuroteni.
10 - Mishonga yakasimbiswa yakasimba
Zvimwe zvinoshandiswa nehuchi zvakadai semukaka we soy na mukaka wemarumondi zvinosimbiswa ne vitamini D uye calcium. Sarudza kubva mumukaka usina kusvibiswa kana kutsvaga marudzi akasiyana-siyana akafanana nehukoroti ekamondi yemukaka, iyo inofadza sezvazvinonzwika.
Izvi zvinowanzoshandiswa panzvimbo yekaka yemhou. Iva nechokwadi chekuti unosarudza tambo inokodzera kudya.
11 - Mazai
Vitamini D inowanika muzhenje, zvichiita mazai akazara nzira yakanaka yekuwedzera mamwe vitamini D pane kudya kwako. Evha yega yega yega inoda kusvika 40 IUs a vitamin D saka kudya mazai maviri inopa 80 IUs kuti uwane kudya kwezuva nezuva. Mazai anopawo purogiramu yakanakisisa yeproteine uye lutein. Rimwe dza rine ma-calorie makumi manomwe.
Healthy Egg Recipe
12 - Dietary Supplements
Vitamini D inowanikwawo sekuwedzera kwekudya, kana iri yoga kana inosanganiswa nemamwe mishonga. Calcium inowedzera, somuenzaniso, inowanzosanganisira vitamini D.
Vitamini D zvigadzirwa zvinowanzochengeteka, asi tevera mazano mazano uye uzvichengete kure navana vaduku. Vitamini D yakawanda inogona kuva chepfu kune imwe nguva. Uyezve, zvakanakisisa kutaura nemutarisiri wako wehutano usati watora vitamini D kuwedzera kana iwe uine hutano kana kutora mishonga.
Shoko Rinobva
Kunyangwe zvazvo vitamini D isingawaniki mune zvekudya zvakawanda, unogona kuona kuti kune dzimwe nzira dzinonakidza dziripo. Chengetedza izvi mupfungwa, kunyanya kune iyo mazuva ekupedzisira echando, asi iva nechokwadi chokuti unotora mukana wekupedzisira wemuvhithamini D. Kuramba kunze kunze kwezuva nokuti kunyange maminetsi mashoma unogona kuita zvishamiso zvehutano hwako.
> Sources:
> Mushroom Council. Mushroom: A Natural Source ya Vitamin D. 2013. http://mushroominfo.com/wp-content/uploads/2015/06/Mushrooms-Vitamin-D-Factsheet.pdf
> Office of Dietary Supplements. Vitamini D Chokwadi Chikamu cheVashandi veZvivi. National Institutes of Health. 2016.
> Agricultural Research Service. USDA Zvokudya Kuumbwa Databases. United States Dhipatimendi Rezvekurima. 2017.