Abincin da ke cike da bitamin D

Wadatacce

• Jerin abinci mai wadataccen bitamin D
• Nagari adadin yau da kullun
• Vitamin D ga masu cin ganyayyaki
• Yaushe za a sha karin bitamin D

Ana iya samun Vitamin D daga amfani da man hanta mai, nama da abincin teku. Koyaya, kodayake ana iya samun sa daga abinci na asalin dabbobi, babban tushen samar da bitamin shine ta hanyar fidda fata zuwa hasken rana, sabili da haka, yana da mahimmanci fata ta kasance ga rana kowace rana ta aƙalla mintuna 15 tsakanin 10 na safe zuwa 12 na yamma ko tsakanin 3 na yamma zuwa 4 na yamma 30.

Vitamin D ya fi dacewa da shan alli a cikin hanji, yana da mahimmanci don ƙarfafa ƙasusuwa da haƙori, ban da rigakafin cututtuka daban-daban kamar su rickets, osteoporosis, cancer, matsalolin zuciya, ciwon suga da hauhawar jini. Duba wasu ayyukan bitamin D.

Abincin da ke cike da bitamin D musamman daga asalin dabbobi. Duba bidiyo mai zuwa ka ga menene waɗannan abincin:

Jerin abinci mai wadataccen bitamin D

Tebur mai zuwa yana nuna adadin wannan bitamin ɗin a cikin kowane 100 g na abinci:

Nagari adadin yau da kullun

Idan fitowar rana bai isa ba don samun adadin bitamin D na yau da kullun, yana da mahimmanci a samu adadin ta hanyar abinci ko kari na bitamin. A cikin yara daga shekara 1 da manya masu lafiya, shawarar yau da kullun ita ce 15 mcg na bitamin D, yayin da tsofaffi ya kamata su cinye 20 mcg kowace rana.

Ga yadda akeyin rana mai kyau don samar da bitamin D.

Vitamin D ga masu cin ganyayyaki

Vitamin D yana cikin abinci ne kawai na asalin dabbobi kuma a cikin wasu kayayyakin kagarai, ba zai yiwu a same shi a cikin tushen tsire-tsire kamar 'ya'yan itace, kayan lambu da hatsi irin su shinkafa, alkama, hatsi da quinoa ba.

Sabili da haka, masu cin ganyayyaki ko masu cin ganyayyaki waɗanda basa cin ƙwai, madara da kayayyakin kiwo, suna buƙatar samun bitamin ta hanyar sunbathing ko kuma ta hanyar ƙarin abinci wanda likita ko mai gina jiki suka nuna.

Yaushe za a sha karin bitamin D

Ya kamata a yi amfani da abubuwan bitamin D a lokacin da matakan wannan bitamin a cikin jini suke ƙasa da yadda aka saba, wanda zai iya faruwa yayin da mutum ba shi da saurin zuwa rana ko kuma lokacin da mutumin yake da canje-canje a cikin tsarin shan kitse, kamar yadda hakan na iya faruwa ga mutanen an yi mashi tiyatar bariatric misali.

Babban karancin wannan bitamin ga yara an san shi da rickets kuma a cikin manya, osteomalacia, kuma ya zama dole a gudanar da bincike don gano adadin wannan bitamin a cikin jini, wanda ake kira 25-hydroxyvitamin D, don ƙayyade rashinsa.

Gabaɗaya, abubuwan bitamin D suna haɗuwa da wani ma'adinai, alli, tunda bitamin D yana da mahimmanci don shafan alli a cikin jiki, yana magance saiti na canje-canje a cikin ƙashin ƙashi, kamar osteoporosis.

Ya kamata a yi amfani da waɗannan ƙarin a ƙarƙashin jagorancin ƙwararren masani, kuma ƙila likita ko mai ba da abinci mai gina jiki za su iya ba da shawara a cikin kwantena ko saukad da. Duba ƙarin game da ƙarin bitamin D.