Kuna shan Kariyar Vitamin D ɗinku Ba daidai ba?

Wadatacce

• Bita don

Idan kun riga kun haɗa ƙarin bitamin D a cikin tsarin ku na yau da kullun, kuna kan wani abu: Yawancin mu ba su da isasshen matakan D-musamman a lokacin hunturu-kuma bincike ya daɗe yana ba da shawarar cewa matakan na iya haɗawa da sanyi da mura. rigakafi.

Koyaya, binciken kwanan nan a cikin Jaridar Academy of Nutrition and Abincin abinci ya nuna cewa hanya kuna ɗaukar adadin ku na yau da kullun na iya zama mai mahimmanci kamar ɗaukar shi. A gaskiya ma, masu bincike sun gano cewa amfanin da kuke girba daga karin bitamin D ya dogara ne akan yawan kitsen da kuke ci tare da kowane abinci. A cikin binciken, ƙungiyoyi uku na mutane sun ci buɗaɗɗen buɗaɗɗen abinci guda uku: zaɓi mara kitse, zaɓin mai-mai, da zaɓin mai-mai tare da ƙarin 50,000 IU bitamin D-3. Lura: Wannan babban kashi ne, wanda ake amfani da shi a asibiti a cikin marasa lafiya waɗanda suka fi son ƙarin kari ɗaya kowane wata maimakon adadin yau da kullun. Masana kimiyya sun yi amfani da shi a cikin binciken saboda yana haifar da saurin gano matakin bitamin D a cikin jini, marubucin binciken Bess Dawson-Hughes, MD yayi bayani. (Ga matasa masu lafiya, 600 zuwa 800 IU a kowace rana ya isa, in ji ta.)

Sakamakon? Ƙungiyar da ta cinye abincin mai-mai ya nuna kashi 32 cikin ɗari mafi girma na shan bitamin D fiye da ƙungiyar da ta cinye abincin mara kitse.

Kamar sauran bitamin kamar A, E, da K, bitamin D yana da mai-mai narkewa, don haka jikinka yana bukata wasu abinci mai kitse don samun damar shafan abubuwa masu kyau. Don tabbatar kuna girbin fa'idodi da yawa, yi ƙoƙarin haɗa abinci kamar ƙwai, avocados, flaxseeds, ko cuku mai-mai ko yogurt (kari, madara galibi ana ƙarfafa bitamin D!) A cikin abincin da kuke ci tare da bitamin sushine.

Bita don