Vitamini D: zakudya zomwe muyenera kusankha?

Vitamini D ndiye "Dzuwa" vitamini par excellence. Zowonadi, nkhokwe zathu zambiri zimapangidwa chifukwa cha mphamvu ya kuwala kwa dzuwa kwa UVB. Koma popeza sitikuoneka bwino (komwe ndi njira yabwino yopewera khansa yapakhungu) ndipo si tonsefe timakhala m'madera a dzuwa, chiopsezo chokhala opereŵera ndi chachikulu. Ngakhale pafupifupi zosapeweka. Malinga ndi French Academy of Medicine (AMF), pafupifupi 80% ya anthu akumadzulo akusowa vitamini D! 

Ka vitamini kakang'ono kwambiri

Komabe vitamini D ndi yofunika kwambiri kwa thupi lathu. "Choyamba, chimalimbikitsa kuyamwa bwino kwa calcium ndi magnesium, zomwe zimathandiza mafupa ndi mano kukhala ndi thanzi labwino," akutero Dr Laurence Benedetti, katswiri wa zakudya zopatsa thanzi komanso wotsatila pulezidenti wa Iedm. Ndipo potsirizira pake, zimathandiza kupewa matenda a osteoporosis. Vitamini D imapangitsanso chitetezo cha mthupi, chomwe chimapanikizika kwambiri m'nyengo yozizira. Kafukufuku waposachedwapa akuwonetsa chidwi cha vitamini D pochepetsa chiopsezo chotenga matenda amtundu wa kupuma. Vitamini D imathandizanso kuti minofu ikhale yolimba ndipo imachepetsa kuchepa kwa chidziwitso ndi luntha msanga ”. Ntchito yodzitetezera ya vitamini D yatchulidwanso m'mavuto ena okhudzana ndi Covid 19. Mwachidule, ndibwino kuti tisadzichepetse tokha!

Manja abwino a tsiku ndi tsiku

Popanda kudziwonetsa padzuwa mopitirira muyeso, madokotala amalimbikitsa 3 kuwonetseredwa kwa mphindi 15 pa sabata (pamphumi ndi nkhope), pakati pa 11 am ndi 14pm kuyambira April mpaka October. Mukhozanso kuyang'ana mbale yanu ndikuyang'ana pa zakudya zokhala ndi vitamini D. Koma ngati zatsimikiziridwa kuti mulibe, zowonjezera ndizofunika kuti muwonjezere nkhokwe zanu. Monga chikumbutso, timalimbikitsa kuwonjezera amayi apakati ndi ana mpaka zaka… 18!

Koma chenjerani ndi kuopsa kwa vitamini D overdose ana! Ndikofunikira kusankha mankhwala okhala ndi vitamini D osati zakudya zowonjezera zomwe zitha kumwa kwambiri.

Vitamini D: zakudya zomwe zimakonda kuwonjezera mafuta

• Cod chiwindi mafuta

Chosasangalatsa kwambiri, komabe ndicho chakudya chomwe chili ndi zambiri. Monga mafuta onse a nsomba zamafuta. Osati kulimba mtima kumwa ndi supuni ya tiyi? Timasankha chiwindi cha cod. Zokoma pa toast kapena toast ya buckwheat.

• Mkaka wonse

Gwero lalikulu la calcium, mkaka umaperekanso vitamini D. Bwino kusankha mkaka wathunthu, chifukwa mavitamini amakhala ndi mafuta. Ngati titenga zinthu zomwe zili ndi mafuta ochepa, timasankha zomwe zili ndi vitamini D.

• Chokoleti

Yum! Ndipo kuti tipindule kwambiri ndi vitaminiyi, timakonda kukhala mdima, wokhala ndi koko osachepera 40%. 

• hering'i

Kusuta, kukazinga kapena marinated, ndi imodzi mwa nsomba zabwino kwambiri zamafuta. Amaperekanso omega 3, yofunikira pakugwira ntchito kwa ubongo. Ndipo timasiyana ndi nsomba zina zamafuta (salmon, sardines, mackerel ...). Mukhozanso kudya nsomba za salmon.

• yoghurts

Kwa mafupa amphamvu, ma yoghurts ambiri ndi kanyumba tchizi amawonjezeredwa ndi vitamini D. Tayang'anani pa malemba!

• bowa

Chanterelles, morels kapena shiitake (bowa waku Japan) ali ndi zochepa koma amathandizirabe kwambiri.

• dzira

Vitamini iyi imapezeka makamaka mu yolk. Itha kudyedwa kangapo pa sabata chifukwa dzira limakhala ndi phindu (mapuloteni, chitsulo, ayodini, nthaka, vitamini B12 ...).

• Foye garasi

Izi ndi zokwanira kuthetsa kulakwa pamaso pa kagawo kake ka foie gras, chifukwa kali ndi pang'ono.