Ukudla Okumnandi Oku-8 Okukhuthaza I-Vitamin D Yomzimba Wakho (Futhi Ungadliwa!)

-Delile

• 1. Insalimoni
• 2. Uthingo lwenkosazana
• 3. Amakhowe
• 4. Isikhuphasha seqanda
• 5. I-tuna ekheniwe
• 6. AmaSardadi
• 7. Ushizi waseSwitzerland
• 8. Amafutha wesibindi se-cod

Isazi sokudla okunomsoco sabelana ngezindlela ezithandayo zokuthola umthamo wakho wansuku zonke wevithamini elangeni - ngaphandle kwelanga!

Uvithamini D uvithamini oncibilikayo onamafutha odingekayo ukuze umzimba wethu ugcine i-serum calcium, esekela izinqubo zeselula, ukusebenza kwe-neuromuscular, kanye ne-bone ossification.

Le vithamini ibuye ibambe iqhaza elikhulu ekuphenduleni komzimba futhi ibalulekile ekuvikeleni i-osteoporosis, umdlavuza, ukudangala, isifo sikashukela nokukhuluphala.

Noma kunjalo, inani labantu base-U.S. Lishoda ngo-vitamin D. Izindaba ezimnandi? Kunezindlela eziningi zemvelo nezimnandi zokungenisa i-vitamin D yethu.

Enye ye-
izindlela ezilula zokuthola umthamo wethu wansuku zonke wale vithamini ukuphuma ngaphandle!
Ukukhanya kwelanga kuvumela umzimba ukuthi uhlanganise uvithamini D ngokwemvelo. Konke okudingayo kungu-5 kuye ku-15
imizuzu, ama-2-3 izikhathi ngesonto ngaphandle kwe-sunscreen noma izingubo eziningi kakhulu zokuthuthukisa i-your
amazinga. Thola ilanga lakho ekuseni noma sekwephuzile
ntambama ngenkathi kungenamandla kakhulu okusiza ukugwema ukulimala kwesikhumba. Uma ukukhanya kwelanga
idlula imizuzu eyi-10 kuye kwengu-15, khumbula njalo ukusebenzisa i-sunscreen.

Njengoba uvithamini D kunjalo hhayi ngokwemvelo kutholakala ezinhlotsheni ezahlukahlukene zokudla, kubalulekile ukwazi ukuthi uzodlani ukuze uthole lesi sithako ekudleni kwakho. Imithombo emihle kakhulu ifaka isibindi sesilwane, inhlanzi enamafutha, isikhuphasha samaqanda, kanye namafutha wezinhlanzi - kepha ungathola novithamini D ngokudla okuqinisiwe (yize kungcono ngaso sonke isikhathi ukuhamba nomthombo wemvelo.)

Nakhu ukudla kwami ​​okuphezulu okungu-8 okunothe ku-vitamin D ukuqala ukungeza kuhlobo lwakho lwemithi:

1. Insalimoni

I-Salmon iwumthombo omkhulu wamaprotheni, i-omega-3 fatty acids, novithamini D. Khetha endle bese uyidla ingaphekiwe, ibhakwe, ipani elungisiwe, noma khetha i-salmon yasendle ekheniwe ngenketho elula, engabizi kakhulu.

Zama le iresiphi yesalmon yasendle ebhakwe.

2. Uthingo lwenkosazana

Ama-ounces ama-3 we-rainbow trout aphekiwe ahlinzeka ngemfuneko yakho yansuku zonke yevithamini D. Ipakisha izinhlobo ezahlukahlukene zamavithamini, amaminerali, kanye namaprotheni. Yonke i-rainbow trout e-United States iphakanyiswe epulazini esiza ukuthi ibe nokuqukethwe kwe-mercury okuphansi kunezinye izinhlanzi ezithandwayo. Uma ufuna inketho yezinhlanzi zasendle, zama i-cod.

Thola iresiphi ye-rainbow trout enamaparele we-apula kanye ne-Riesling butter sauce.

3. Amakhowe

Amakhowe angumthombo omnandi kavithamini D onikela ngamavithamini B amaningi ne-potassium, nawo. Amazinga ka-Vitamin D ayahluka ngohlobo ngalunye lwamakhowe, njenge-shiitake, i-portobello, i-morel ne-chanterelle. Ungathenga futhi amakhowe avezwe ukukhanya kwe-ultraviolet ebanika amazinga aphakeme kakhulu kavithamini D. Ngithanda ukwenza ubuciko nalaba bantu, ukubangeza kumasaladi, ama-omelets, nasezitsheni ze-pasta.

Bheka le isaladi yebhali le-herby ngamakhowe athosiwe ngebhotela.

4. Isikhuphasha seqanda

Esinye isizathu kufanele ngaso sonke isikhathi silidle lonke iqanda! U-Vitamin D utholakala ku-isikhupha seqanda kuphela. Amaqanda aqukethe nawo wonke ama-amino acid wakho abalulekile futhi awumthombo omuhle wamafutha we-choline namafutha enempilo. Ngaso sonke isikhathi khetha ama-free-range noma amaqanda afuywayo, njengoba aqukethe uvithamini D. ophindwe izikhathi ezi-4 kuye kwezi-6.

Zama le recipe ngesitsha seqanda esihlwabusayo.

5. I-tuna ekheniwe

I-tuna ekheniwe iyindlela elula yokuthola uvithamini D. Impilo yayo eshalofini ende iyenza ibe yisisekelo esikhulu sokudla ukudla njengomthombo omuhle wamaprotheni, futhi. Ngaso sonke isikhathi qiniseka ukuthi ivela emithonjeni esimeme futhi ukhethe i-tuna elula ngenani eliphansi kakhulu le-mercury. ISafecatch neWild Planet yizinketho ezinhle kakhulu.

Shaya lesi sitsha samandla e-tuna.

6. AmaSardadi

Ama-sardine angolunye lokudla kwasolwandle okunezakhamzimba kakhulu, okunikeza amaprotheni amaningi, amavithamini amaningi namaminerali abalulekile, kanye ne-omega-3s elwa nokuvuvukala. Njengoba ama-sardine edla i-plankton, awanazinsimbi ezisindayo kanye nobuthi njengoba kwenza ezinye izinhlanzi eziningi, ngakho-ke zingomunye wemithombo yokudla kwasolwandle ehlanzekile. Ama-sardine angathengwa okusha noma ngethini futhi kungenye into elula ukwengeza ephepheni lakho kokubili amaprotheni novithamini D.

Kuningi ongakwenza nabo! Bheka le iresiphi yama-sardine aqoshiwe ngamakhambi aluhlaza aqoshiwe, noma ushaye le pasta enempilo kalamula i-parmesan sardine pasta. Uma udinga okuthile okushesha kakhulu, yidla okulula kule-toast yeminithi elingu-10.

7. Ushizi waseSwitzerland

Ushizi waseSwitzerland ungenye indlela yokuthatha uvithamini D wakho, kanye ne-calcium novithamini K, asebenza ndawonye ukugcina amathambo akho eqinile. Ushizi waseSwitzerland kulula ukuwufafaza ufafaze isaladi, uwaphonse emifinini, noma ubhake esinkwa. Zama ukuthenga ushizi ophilayo, oluhlaza lapho kungenzeka.

Zama lawa aqhekeza ushizi we-carb ephansi.

8. Amafutha wesibindi se-cod

Uwoyela wesibindi seCod ungomunye wemithombo ephezulu kavithamini D futhi futhi ungumthombo ocebile kavithamini A kanye ne-omega-3 fatty acids elwa nokuvuvukala. Uma ukunambitheka kunzima ukuthi ukubekezelele, kuthathe kube yifomu le-capsule.

Kungani kubalulekile: Uvithamini D uvithamini obucayi iningi lethu elingenalo njengoba kungelula ukuhlangana nakho ekudleni kwethu kwansuku zonke. Kubalulekile ukuqala ukufaka lokhu kudla okuminyene nomsoco ekudleni kwethu. Phonsa amakhowe ku-omelet yakho yeqanda, khetha i-salmon noma ama-sardine ukuze uthole umthombo wakho wamaprotheni, futhi ujabulele ukukhanya kwelanga okumbalwa kuleli hlobo ukuze uqiniseke ukuthi unamazinga anempilo kavithamini D!

UNathalie Rhone, MS, RDN, i-CDN ungudokotela obhalisiwe wezokudla kanye nomuthi osebenzayo osebenza ngemithi ene-BA kwi-Psychology evela eCornell University kanye ne-MS kuClinical Nutrition evela eNew York University. Ungumsunguli we Ukudla okunomsoco nguNathalie LLC, umkhuba wokuzondla ngasese eNew York City ugxile kwezempilo nokuphila kahle usebenzisa indlela yokuhlanganisa, futhi Konke Ukudla Okuhle, umkhiqizo wezokuxhumana kanye nomkhiqizo wezempilo. Lapho engasebenzi namakhasimende akhe noma kumaphrojekthi wezindaba, ungamthola ehamba nomyeni wakhe kanye ne-mini-Aussie yabo, uBrady.

Ucwaningo olwengeziwe, ukubhala nokuhlela kunikelwe nguChelsey Fein.