Lijo tse tsotehang tse 8 tsa ho matlafatsa vithamine D ea 'mele oa hau (Plus Recipes!)

Litaba

• 1. Salmone
• 2. Mookoli
• 3. Li-mushroom
• 4. Lehe la lehe
• 5. tuna ea makotikoting
• 6. Litlhapi tsa sardine
• 7. Chisi ea Switzerland
• 8. Oli ea sebete sa cod

Setsebi sa phepo e arolelana litsela tseo a li ratang ho fumana tekanyetso ea letsatsi le letsatsi ea vithamine ea letsatsi - ntle le letsatsi!

Vithamine D ke vithamine e bohlokoa e qhibilihang mafura e hlokahalang bakeng sa 'mele ea rona ho boloka calcium ea serum, e ts'ehetsang lits'ebetso tsa lisele, ts'ebetso ea methapo ea methapo le ho senya masapo.

Vithamine ena e boetse e bapala karolo ea bohlokoa ho arabeleng ha mmele mme e bohlokoa ho thibela lefu la masapo, mofetše, khatello ea maikutlo, lefu la tsoekere le botenya.

Leha ho le joalo, ho baahi ba Amerika ho na le vithamine D e haelloang. Litaba tse monate? Ho na le mekhoa e mengata ea tlhaho le e monate ea ho fumana vithamine D ea rona.

E 'ngoe ea
litsela tse bonolo ka ho fetisisa tsa ho fumana tekanyetso ea letsatsi le letsatsi ea vithamine ena ke ho ea ka ntle!
Khanya ea letsatsi e lumella 'mele ho etsa vithamine D ka tlhaho. Seo u se hlokang ke 5 ho isa ho 15
metsotso, makhetlo a 2-3 ka beke ntle le setlolo se sireletsang letlalo letsatsing kapa liaparo tse ngata haholo ho matlafatsa
maemo. Fumana letsatsi la hau hoseng kapa ka meso
thapama ha e ntse e se matla haholo ho thusa ho qoba tšenyo ea letlalo. Haeba ho pepeseha ha letsatsi
e feta metsotso e 10 ho isa ho e 15, kamehla hopola ho sebelisa setlolo se sireletsang letlalo letsatsing.

Kaha vithamine D e joalo che ka tlhaho e teng lijong tse fapaneng tse fapaneng, ho bohlokoa ho tseba hore na o ka ja eng ho kenya phepo ena lijong tsa hau. Mehloli e metle ka ho fetisisa e kenyelletsa sebete sa liphoofolo, tlhapi e mafura, yolk ea mahe le lioli tsa tlhapi - empa hape o ka fumana vithamine D ka lijo tse nang le liqhobosheane (leha ho le joalo kamehla ho molemo ho tsamaea le mohloli oa tlhaho.)

Lijo tsa ka tse kaholimo ho tse 8 tse nang le vithamine D e ngata ho qala ho eketsa lenaneong la hau:

1. Salmone

Salmone ke mohloli o moholo oa protheine, omega-3 fatty acids, le vithamine D. Khetha e hlaha 'me ue je e tala, e besitsoe, e koetsoe ka pan, kapa khetha salmon e hlaha ea makotikoting bakeng sa khetho e bonolo, e sa bitseng haholo.

Leka risepe ena ea saalmon e hlaha e besitsoeng.

2. Mookoli

Li-ounces tse 3 tsa trout ea mookoli e phehiloeng e fana ka tlhoko ea hau ea letsatsi le letsatsi ea vithamine D. E paka ka livithamini, liminerale le liprotheine tse fapaneng. Mefuta eohle ea mookoli United States e hlahisitsoe polasing e e thusang ho ba le likhahla tse tlase tsa mercury ho feta litlhapi tse ling tse tsebahalang. Haeba u batla khetho ea tlhapi e hlaha, leka cod.

Fumana risepe ea mookoli ka liperela tsa apole le mongobo oa Riesling botoro.

3. Li-mushroom

Li-mushroom ke mohloli o monate oa vithamine D o fanang ka livithamini tse 'maloa tsa B le potasiamo hape. Maemo a vithamine D a fapana ka mofuta o mong le o mong oa li-mushroom, joalo ka shiitake, portobello, morel le chanterelle. U ka reka li-mushroom tse pepeselitsoeng khanya ea mahlaseli a kotsi li ba fa vithamine D e phahameng le ho feta. Ke rata ho iqapela banna bana, ho ba kenya lisalateng, li-omelets le lijong tsa pasta.

Sheba salate ea harese ea herby le li-mushroom tse halikiloeng ka botoro.

4. Lehe la lehe

Lebaka le leng leo ka lona re lokelang ho ja lehe kaofela kamehla! Vithamine D e fumanoa ka yolk ea lehe feela. Mahe a na le li-amino acid tsa hau tsa bohlokoa ebile ke mohloli o motle oa choline le mafura a phetseng hantle. Kamehla khetha mahe a bolokolohi kapa a makhulo, kaha a na le vithamine D. e fetang makhetlo a 4 ho isa ho a 6.

Leka risepe ena bakeng sa sekotlolo se monate sa lehe la tahini.

5. tuna ea makotikoting

Tuna ea makotikoting ke tsela e bonolo ea ho fumana vithamine D. Bophelo ba eona bo bolelele bo etsa hore e be sejo se setle sa ho jella lijong e le mohloli o motle oa protheine. Kamehla etsa bonnete ba hore e tsoa mehloling e tsitsitseng 'me u khethe tuna e bobebe e nang le mercury e tlase haholo. Safecatch le Wild Planet ke likhetho tse ntle.

Koahela sekotlolo sena sa matla a tuna.

6. Litlhapi tsa sardine

Li-sardine ke e 'ngoe ea lijo tsa leoatleng tse nang le limatlafatsi tse ngata, tse fanang ka liprotheine tse ngata, livithamini le liminerale tse ngata tse hlokahalang, le omega-3 e khahlanong le ho ruruha. Kaha li-sardine li ja plankton, ha li na litšepe tse boima le chefo joaloka litlhapi tse ling tse ngata, ka hona ke e 'ngoe ea mehloli e hloekileng ea lijo tsa leoatleng. Li-sardine li ka rekoa li sa tsoa khuoa kapa li le ka har'a can 'me ke tlatsetso e' ngoe e bonolo ho lijana tsa protheine le vithamine D.

Ho na le ho hongata hoo u ka ho etsang le bona! Hlahloba risepe ena ea li-sardine tse halikiloeng ka litlama tse tala tse hahiloeng ka majoe, kapa u otle pasta ena e phetseng hantle ea lemon parmesan sardine. Haeba u hloka ho hong ho hoholo haholo, seneke seno sena sa metsotso e 10 sa sardine.

7. Chisi ea Switzerland

Chisi ea Switzerland ke tsela e 'ngoe ea ho nka vithamine D ea hau, hammoho le calcium le vithamine K, tse sebetsang hammoho ho boloka masapo a hao a le matla. Chisi ea Switzerland e bonolo ho fafatsa le ho fafatsa ka salate, ho lahlela ka har'a li-veggies, kapa ho baka bohobe. Leka ho reka chisi e tala, e tala ha ho khonahala.

Leka li-carbers tse tlaase tsa keto tse amohelang keto.

8. Oli ea sebete sa cod

Oli ea sebete sa cod ke o mong oa mehloli e phahameng ea vithamine D hape e ba mohloli o enneng oa vithamine A le omega-3 fatty acids e khahlanong le ho ruruha. Haeba tatso e u thatafalletsa ho e mamella, e nke ka sebopeho sa capsule.

Hobaneng ho le bohlokoa: Vithamine D ke vithamine ea bohlokoa eo bongata ba rona re e hlokang kaha ha ho bonolo ho e fumana phepelong ea rona ea letsatsi le letsatsi ea lijo. Ho bohlokoa ho qala ho eketsa lijo tsena tse nang le limatlafatsi tse ngata lijong tsa rona. Lahlela li-mushroom ka har'a omelet ea lehe la hau, khetha salmon kapa sardine bakeng sa mohloli oa hau oa protheine, 'me u natefeloe ke khanya ea letsatsi lehlabuleng lena ho netefatsa hore u na le vithamine D e phetseng hantle!

Nathalie Rhone, MS, RDN, CDN ke setsebi sa phepo e nepahetseng le setsebi sa phepo ea meriana se nang le BA in Psychology e tsoang Univesithing ea Cornell le MS ho Clinical Nutrition e tsoang Univesithing ea New York. Ke eena mothehi oa Phepo e nepahetseng ke Nathalie LLC, tloaelo ea phepo e ikemetseng New York City e shebaneng le bophelo bo botle le bophelo bo botle ka ho sebelisa mokhoa oa ho kopanya, le Lijo tsohle tse ntle, cha ea litaba tsa sechaba le bophelo bo botle. Ha a sa sebetse le bareki ba hae kapa merero ea bophatlalatsi, o ka mo fumana a tsamaea le monna oa hae le mini-Aussie ea bona, Brady.

Liphuputso tse ling, ho ngola le ho hlophisa li kentsoe ke Chelsey Fein.