8 Abincin Abinci don Inganta Vitamin D na Jikinku (Rearin Abinci!)

Wadatacce

• 1. Salmon
• 2. Bakan gizo
• 3. Namomin kaza
• 4. Kwai gwaiduwa
• 5. Tunawar Gwangwani
• 6. Sardines
• 7. Cuku Swiss
• 8. Kwayar man hanta

Kwararriyar masaniyar abinci ta ba da hanyoyin da ta fi so don samun abincin yau da kullun na bitamin-ba tare da rana ba!

Vitamin D shine muhimmin bitamin mai narkewa wanda ake buƙata don jikin mu don kula da ƙwayoyin calcium, wanda ke tallafawa hanyoyin salula, aikin neuromuscular, da ƙwanƙwasa ƙashi.

Wannan bitamin shima yana taka muhimmiyar rawa wajen ba da amsa kuma yana da mahimmanci wajen rigakafin cututtukan osteoporosis, ciwon daji, baƙin ciki, ciwon sukari, da kiba.

Duk da haka, daga cikin yawan Amurkawa sun sami rashi bitamin D. Labari mai dadi? Akwai yalwa na kyawawan dabi'u da hanyoyi masu kyau don samun bitamin D a ciki.

Daya daga
hanyoyi mafi sauki don samun yawanmu na wannan bitamin shine fita waje!
Hasken rana yana bawa jiki damar haɗa bitamin D ta halitta. Duk abin da kake buƙatar shine 5 zuwa 15
mintuna, sau 2-3 a sati ba tare da sunscreen ba ko suttura da yawa don bunkasa ku
matakan. Samu rana da safe ko makare
rana yayin da ba ta da ƙarfi sosai don taimakawa guji lalata fata. Idan rana tayi
ya wuce minti 10 zuwa 15, koyaushe ka tuna amfani da man shafawa na hasken rana.

Tunda bitamin D shine ba a dabi'ance ana gabatar da shi a cikin nau'ikan abinci iri-iri, yana da mahimmanci a san abin da za a ci don samun wannan sinadarin cikin abincinku. Mafi kyawun tushe sun hada da hanta dabba, kifi mai kitse, gwaiduwa kwai, da man kifi - amma kuma zaka iya samun bitamin D ta hanyar abinci mai ƙarfi (kodayake koyaushe yana da kyau a tafi tare da asalin halitta.)

Anan ga manyan abinci na 8 masu wadataccen bitamin D don fara ƙarawa cikin tsarin ku:

1. Salmon

Salmon babban tushe ne na furotin, omega-3 fatty acid, da bitamin D. Zabi daji ku ci shi danye, gasa, kwanon rufi, ko zabi kifin kifin gwangwani don sauƙin, mara tsada.

Gwada wannan girke-girke na gasa kifin kifin.

2. Bakan gizo

3 ogancin dafa bakan gizo da aka dafa ya samar da buƙatarku ta yau da kullun don bitamin D. Yana ɗauke da nau'ikan bitamin da yawa, ma'adanai, da furotin. Duk kifin bakan gizo a cikin Amurka an shuka shi daga gona wanda yake taimaka mata samun ƙarancin abun cikin mercury fiye da sauran sanannun kifi. Idan kana neman zabin kifin daji, gwada kodin.

Nemo girke-girke na kifin bakan gizo tare da lu'u lu'u lu'u-lu'u da miya mai man Riesling.

3. Namomin kaza

Namomin kaza tushen dadi ne na bitamin D wanda ke ba da bitamin B da potassium da yawa. Matakan Vitamin D sun bambanta da kowane nau'in naman kaza, kamar shiitake, portobello, morel, da chanterelle. Hakanan zaka iya siyan namomin kaza waɗanda aka fallasa su da hasken ultraviolet yana basu koda matakan bitamin D mafi girma. Ina son yin kirkire-kirkire tare da wadannan mutanen, ina saka su a cikin salak, omelet, da kayan abincin taliya.

Duba wannan salatin sha'ir din ganye tare da namomin kaza da aka dafa da man shanu.

4. Kwai gwaiduwa

Wani dalili kuma yasa yakamata muci duka kwan! Ana samun Vitamin D a cikin gwaiduwar kwai kawai. Qwai kuma yana dauke da dukkan muhimman amino acid dinka kuma sune babban tushen choline da lafiyayyen kitse. Koyaushe zaɓi yanki mai kyauta ko ƙwai mai kiwo, saboda suna da bitamin D. sau 4 zuwa 6.

Gwada wannan girke-girke na kwano mai ɗanɗano na tahini.

5. Tunawar Gwangwani

Tunawa na gwangwani hanya ce mai sauƙi don samun bitamin D. Tsawan rayuwarta ta sa ya zama babban kayan abinci don jefawa cikin abinci a matsayin babban furotin, shima. Koyaushe tabbatar yana daga tushe mai ɗorewa kuma zaɓi tuna mai haske tare da mafi ƙarancin adadin mercury mai yuwuwa. Safecatch da Wild Planet manyan zaɓuɓɓuka ne.

Bulala wannan kwano na ikon Thai tuna.

6. Sardines

Sardines suna ɗaya daga cikin abincin teku mai ƙoshin gaske, yana samar da furotin da yawa, yawancin bitamin masu mahimmanci da ma'adanai, da kuma anti-inflammatory omega-3s. Tun da sardines suna cin plankton, ba sa ɗaukar ƙananan ƙarfe da gubobi kamar sauran kifaye da yawa suke yi, saboda haka suna ɗaya daga cikin tushen abinci mai tsafta. Sardines za'a iya siyan sabo ko a gwangwani kuma wani sauƙi ne mai ƙari ga ma'ajiyar kayan abinci duka furotin da bitamin D.

Akwai abubuwa da yawa da za a yi tare da su! Duba wannan girke-girke na sardines da aka dafa tare da yankakken koren ganye, ko kuma bulala wannan lafiyayyen lemon parmesan sardine taliya. Idan kuna buƙatar wani abu da sauri, abun ciye-ciye akan wannan miyar sardine ta mintina 10.

7. Cuku Swiss

Cuku na Switzerland wata hanya ce da zata debo muku bitamin D, tare da alli da bitamin K, waɗanda suke aiki tare don kashinku ya yi ƙarfi. Cuku na Switzerland yana da sauƙi don yayyafa kuma yayyafa akan salatin, jefa cikin kayan lambu, ko gasa burodi. Yi ƙoƙarin siyan ƙwayoyi, ɗanyen cuku idan zai yiwu.

Gwada waɗannan ƙananan-carb, masu ɓarkewar cuku mai ɗanɗano.

8. Kwayar man hanta

Man kwayar hanta shine ɗayan manyan samfuran bitamin D sannan kuma ya zama babban tushen bitamin A da anti-mai kumburi omega-3 acid mai ƙamshi. Idan dandano ya kasance da wahala a gare ku ku haƙura, ɗauki shi a cikin kwalin capsule.

Me yasa yake da mahimmanci: Vitamin D muhimmin bitamin ne wanda da yawa daga cikinmu suka rasa tunda ba shi da sauƙi a same mu cikin abincin yau da kullun. Yana da mahimmanci a fara ƙara waɗannan abinci mai gina jiki cikin abincinmu. Sanya namomin kaza cikin kwai omelet, zabi kifin kifi ko sardines don tushen sunadarin ku, kuma ku more wasu minutesan mintoci na hasken rana wannan bazarar don tabbatar kuna da ƙoshin lafiya na bitamin D!

Nathalie Rhone, MS, RDN, CDN likitan abinci ne mai rijista kuma mai ba da abinci mai gina jiki tare da BA a Psychology daga Jami'ar Cornell da MS a Clinical Nutrition daga Jami'ar New York. Ita ce ta kafa Gina jiki ta Nathalie LLC, aikin abinci mai zaman kansa a cikin Birnin New York wanda ke mai da hankali kan lafiya da ƙoshin lafiya ta amfani da hanyar haɗin kai, kuma Duk Abincin kirki, Kafofin watsa labarai na kiwon lafiya da kuma alamar lafiya. Lokacin da ba ta aiki tare da kwastomomin ta ko kan ayyukan jarida, za ka same ta tana tafiya tare da mijinta da karamin mini Aussie, Brady.

Arin bincike, rubutu, da gyare-gyare da Chelsey Fein ta ba da gudummawa.