Itšetlehe ka Lijo tsena bakeng sa vithamine D ka Matsatsi a Lefifi
Batho ha ba fumane vithamine D e ngata ha ba ja . 'Mele oa hao o etsa vithamine D ha letlalo la hao le pepeseha mahlaseli a kotsi a tsoang letsatsing. Ho nka feela metsotso e seng mekae letsatsi le leng le le leng ho fumana vithamine ea D. Leha ho le joalo, haeba u lula sebakeng seo ho sona ho bata haholo nakong ea mariha, ho na le monyetla o motle oa hore u se ke ua fumana letsatsi le lekaneng la ho pepesa letsatsi ka likhoeli tse 'maloa. selemo le selemo.
Vithamine D ke vithamine e qhibilihisitsoeng ke mafura e hlokahalang bakeng sa khalsiamo e nepahetseng ka tsela ea hau ea lijo. E boetse e thusa ho boloka mali a khalsiamo le phosphate. Ke ka lebaka leo ho fumana vithamine D e hlokahalang bakeng sa bophelo bo botle ba masapo bophelong bohle ba hao - ho haelloa ke vithamine D ho ka lebisa ho li-rickets ho bana le ho tlosoa ha masapo ho batho ba baholo.
Boholo ba litsebi li khothalletsa ho ja li-Units tsa 600 tsa Machaba (IUs) letsatsi le leng le le leng bakeng sa mang kapa mang ea pakeng tsa lilemo tse 1 le 70. Bana ba lokela ho ba le li-IU tse 400 le batho ba fetang 70 ba lokela ho fumana li-IU 800. U ke ke ua fumana lijo tse ngata tse nang le vithamine D e kholo, empa ho na le tse ling. Re tla u bontša ba seng bakae hore u ka eketsa lijo tsa hau ha ho se na letsatsi le lekaneng ka ntle.
1 - Li-mushroom tsa Maitake
Li-mushroom tsa Maitake, kapa li-mushroom tse "hen ka har'a merung," ke mohloli o monate le o tlaase oa khalori ea vithamine D. E boetse e fana ka potassiamo le li-vithamine tse 'maloa tse ngata. Senoelo se le seng sa li-mushroom tsa maitake tse nang le majoe a nang le li-vitamin D. tse fetang 700.
Ho phaella moo, ho ja li-mushroom ho ka 'na ha e-ba le melemo ea bophelo bo botle ho feta ho ba le phepo e nepahetseng le e monate. Ho na le bokhoni ba ho fokotsa khatello ea mali hammoho le kotsi ea lefu la tsoekere.
2 - Li-mushroom tsa Portabella tse hlahisoang ke UV
Li-mushroom tse tloaelehileng tsa portabella li na le vithamine e nyenyane haholo, empa li-portabella tse hōlileng ka ho pepeseha ho eketsehileng ho leseli la ultraviolet (UV) li na le lintho tse ling tse ngata. Sesebelisoa se le seng se hlakileng sa veine sa portabella se nang le mafura a 375 a vithamine D. Portabellas hape ke mohloli o babatsehang oa selenium, potasiamo le li-vithamine tse ngata tsa B.
Ho ea ka Lekhotla la Li-mushroom, balemi ba ka fa tlhahiso ena ea UV ho li-mushroom tse seng kae ka ho fetisisa. Nakong e tlang ha o ntse o reka, sheba ka hloko ho bona hore na mangolo a mang a fana ka ntlha e khethehileng ka vitamin D kapa mahlaseli a UV.
3 - Mushroom ea Chanterelle
Chanterelle li-mushroom ke mohloli o mong o motle oa limela tsa vithamine D. Senoelo se le seng sa chanterelles se na le li-IU tse fetang 100 tsa vithamine D. Li-mushroom tsena hape ke mohloli o babatsehang oa potasiamo le lik'hilojule tse tlase; senoelo se seng se na le lik'hilojule tse 20 feela.
4 - Salone
Mafura a litlhapi a na le vithamine D kahoo hoa utloahala hore litlhapi tse mafura tse kang saalmon li ntle ho fumana vithamine D. Salmone e ncha ea pink e nang le li-370 UU le li-ounces tse tharo tsa salmon ea mahe a linotši a nang le lik'hemik'hale tse nang le vithamine D.
Salmon hape ke mohloli o babatsehang oa omega-3 fatty acids, protheine, le antioxidant e bitsoang astaxanthin . Hape u se ke ua lumella hore khopolo ea hore salmone ke "tlhapi e mafura" e u tšosang-karolo ea salmon e nang le lithane tse tšeletseng feela e na le lik'hilojule tse ka bang 200.
Bophelo bo botle ba Salmone Recipes:
5 - Halibut
Halibut ke mohloli o motle oa vithamine D, e nang le li-IU tse ka bang 200 ka litlhapi tse tharo. Halibut e boetse e na le mohloli o motle oa liprotheine, li-vithamine tse rarahaneng, zinki, magnesium le potasiamo. Ho ja halibut ho tla u fa omega-3 fatty acids hape, kahoo ho na le mabaka a mangata a ho pheha tlhapi ena.
6 - Bothata
Trout ke mohloli o mong o motle oa vithamine D. Kaha ke tlhapi e mosoeu, e na le tatso e matla haholo ho feta tlhapi ea oli e kang saalm le tuna. Troy trout e nang le mefuta e ka bang 650 ea Vitamin D. Trout e boetse ke mohloli o babatsehang oa liprotheine, li-vithamine tse rarahaneng, le liminerale.
7 - Tuna ea Canned
Letamo la kankere le na le li-IU tse ka bang 40 tsa vithamine D ka li-ounce tse tharo e le hore e mong le e mong a be le li-IU tse ka bang 80. Tone ea canned e boetse e na le mohloli o motle oa omega-3 fatty acids, potasiamo, magnesium, selenium le zinc.
Karolo e molemo ka ho fetisisa ka lijo tsena ke hore e bonolo. Boloka letsoho la li-canned ka matsoho bakeng sa sandwich, salate le lipepepe tseo u li ratang haholo bakeng sa ho matlafatsa bophelo bo botle.
Li-Recipe tsa Tone tse phetseng hantle
8 - Tlhahiso e matlafalitsoeng ea lijo tsa hoseng
Lijo tsa lijo tsa hoseng li ka u tsoela molemo haeba li entsoe ka lijo-thollo tse feletseng 'me li na le tsoekere e eketsehileng. Ho tloaelehile ho matlafatsa lijo-thollo tsa hoseng ka li-vithamine le liminerale e le hore ka tloaelo u fumane li-UU tse 100 tsa vithamine D ka senoelo se le seng sa lijo-thollo tse omileng. Limela tsohle tsa lijo-thollo le tsona ke mohloli o motle oa li-vithamine le liminerale tse ngata, hammoho le fiber.
9 - Lebese
Ka tlhaho lebese ke mohloli o motle oa vithamine D, empa ho hlokahala hore o matlafatsoe ka vithamine D. Senoelo se seng sa lebese se na le vititi tse ka bang 125 tsa vithamine D.
Lebese hape ke mohloli o motle oa calcium, potasiamo le protheine.
10 - Meriana e matlafalitsoeng ea lebese
Mefuta e meng ea mafura e kang lebese la soya le lebese la almonde le eona e matlafatsoa ke vithamine D le calcium. Khetha ka lebese le sa hlahisoang ke metsi kapa u hlahlobe mefuta e mebala-bala joaloka lebese la almonde ea chocolate, e leng monate ha e utloahala.
Mekhoa ena e ka sebelisoa sebakeng sa lebese la khomo. Etsa bonnete ba hore o khetha tatso e lumellanang le lijo.
11 - Mahe
Vithamine D e fumaneha maheeng a mahe, ho etsa hore mahe a phetseng hantle e be tsela e ntle ea ho eketsa vithamine D ho lijo tsa hau. Lejoe le leng le le leng la yolk le na le li-IU tse 40 tsa vithamine D ho ja mahe a mabeli ho tlatsetsa li-IU tse 80 bakeng sa ho ja. Mahe a boetse ke mohloli o motle oa liprotheine le lutein. Lehe le leng le na le lik'hilojule tse ka bang 70.
Recipe ea Egg e phetseng hantle
12 - Litlhaloso tsa lijo
Vithamine D e boetse e fumaneha e le setsi sa lijo, ebang ke se le seng kapa se kopantsoe le limatlafatsi tse ling. Khalsiamo e tlatsetsa, ka mohlala, e kenyelletsa vithamine D.
Hangata li-vithamine D li bolokehile, empa latela litaelo tsa melaetsa 'me u li boloke hōle le bana ba banyenyane. Vithamine D ka bongata e ka ba chefo ka nako. Hape, ho molemo ho bua le mofani oa hao oa tlhokomelo ea bophelo pele u noa vithamine D ho eketsa haeba u e-na le maemo a bophelo kapa u noa meriana.
Lentsoe le Tsoang ho
Le hoja vithamine D e sa fumanoe lijong tse ngata, u ka bona hore ho na le likhetho tse monate tse fumanehang. Lula tsena kelellong, haholo-holo matsatsing ao a mariha a mariha, empa e-ba le bonnete ba hore u sebelisa monyetla o moholo oa vithamine D. Ho ema ka ntle letsatsing esita le metsotso e seng mekae ho ka etsa melemo bakeng sa bophelo bo botle ba hau.
> Mehloli:
> Lekhotla la li-mushroom. Li-mushroom: Mohloli oa Tlhaho oa Vithamine D. 2013. http://mushroominfo.com/wp-content/uploads/2015/06/Mushrooms-Vitamin-D-Factsheet.pdf
> Ofisi ea Dietary Supplements. Sehlooho sa 'nete sa Vitamin D ea Basebetsi ba Bophelo. Mekhatlo ea Sechaba ea Bophelo. 2016.
> Tlhahlobo ea Tlhahlobo ea Temo. USDA Lihlopha tsa Lijo tsa Lijo. Lekala la United States la Temo. 2017.