8 Cov Khoom Noj Zoo Tshaj Uas Ua Kom Pab Tau Koj Lub Cev Vitamin D (Ntxiv Qhia!)

Zoo Siab

• 1. Tshuaj မုန်
• 2. Zaj sawv kev nqhuab
• 3. Cov nceb
• 4. Cov qe ua qe
• 5. Tuna cov kaus poom
• 6. Cov Sardines
• 7. Swiss cheese
• 8. Cod roj roj

Tus kws qhia noj zaub mov koom nrog nws cov hauv kev nyiam kom koj tau txais qhov tshuaj hnub ci hnub ci - tsis muaj hnub!

Vitamin D yog ib qho tseem ceeb uas tsis muaj cov rog-soluble uas xav tau rau peb lub cev los tswj cov ntshav calcium, uas pab txhawb cov txheej txheem ntawm tes, ua haujlwm ua kom lub cev tsis muaj zog, thiab pob txha ossification.

Cov vitamin no tseem yog lub luag haujlwm tseem ceeb hauv kev tiv thaiv kab mob hauv lub cev thiab yog qhov tseem ceeb hauv kev tiv thaiv txha, qog, mob ntshav qab zib, ntshav qab zib, thiab rog dhau.

Tseem, ntawm Tebchaws Asmeskas cov pejxeem muaj vitamin D tsis txaus. Cov xov zoo? Muaj ntau ntau ntawm ntuj thiab qab txoj kev tau txais peb cov vitamin D nyob rau hauv.

Ib qho ntawm
Qhov yooj yim txoj kev tau txais peb qhov kev noj qab haus huv txhua hnub ntawm cov vitamin no yog mus sab nraud!
Kev tshav ntuj tso cai rau lub cev coj los ua ke cov vitamin D ib txwm muaj. Txhua yam koj xav tau yog 5 txog 15
feeb, 2-3 zaug hauv ib lub lim tiam uas tsis muaj tshuaj pleev thaiv hnub lossis ntau cov khaub ncaws ntau los txhawb koj
theem. Tau koj lub hnub thaum sawv ntxov los sis lig
tav su thaum nws tsis tshua muaj zog los pab kom tsis txhob tawv nqaij. Yog raug tshav
tshaj 10 mus rau 15 feeb, nco ntsoov siv cov tshuaj pleev thaiv hnub.

Txij li thaum vitamin D yog tsis tau ib txwm muaj nyob hauv cov zaub mov ntau yam, nws yog qhov tseem ceeb kom paub tias yuav noj dab tsi kom tau cov as-ham no rau hauv koj cov zaub mov noj. Cov khoom siv zoo tshaj plaws muaj xws li tsiaj nplooj siab, ntses rog, qe qe thiab roj ntses - tab sis koj tseem tuaj yeem tau txais cov vitamin D los ntawm cov zaub mov muaj zog (txawm hais tias nws yog qhov zoo tshaj los mus nrog lub ntuj.)

Nov yog kuv cov zaub mov tseem ceeb 8 ntawm cov vitamin D kom pib ntxiv rau hauv koj qhov kev tswj hwm:

1. Tshuaj မုန်

Salmon yog qhov zoo ntawm cov protein, omega-3 fatty acids, thiab vitamin D. Xaiv cov tsiaj qus thiab noj nws cov nqaij nyoos, ci, nqaij yias, lossis xaiv cov ntses salmon hauv cov ntses liab rau kev xaiv yooj yim thiab tsis kim.

Sim daim ntawv qhia no rau ci nqaij ntses salmon.

2. Zaj sawv kev nqhuab

3 ooj cov kaus poom kom siav uas muaj txhua hnub koj yuav tsum tau siv cov vitamin D. Nws ntim rau ntau hom vitamins, minerals, thiab protein. Txhua tus ntses zaj sawv nyob hauv Tebchaws Asmeskas yog kev ua liaj ua teb uas pab nws muaj cov pa phem mercury tsawg dua lwm cov ntses nrov. Yog tias koj tab tom nrhiav kev xaiv tsiaj hav zoov, sim cod.

Tau txais daim ntawv qhia rau tus zaj sawv trout nrog kua pearls thiab ib qho Riesling butter sauce.

3. Cov nceb

Cov nceb yog ib yam qab muaj cov vitamins D uas muaj ntau cov vitamins B thiab potassium, ib yam nkaus. Qib Vitamin D sib txawv raws txhua hom nceb, xws li shiitake, portobello, morel, thiab chanterelle. Koj tseem tuaj yeem yuav cov nceb uas tau raug rau lub teeb ci ultraviolet ua rau lawv haj tseem muaj cov vitamin D ntau dua. Kuv nyiam kom muaj tswv yim nrog cov hais mav no, ntxiv rau hauv cov zaub xam lav, omelets, thiab cov tais diav qab zib.

Txheeb xyuas qhov no herby barley zaub xam lav nrog butter-basted nceb.

4. Cov qe ua qe

Lwm qhov uas peb yuav tsum noj txhua lub qe! Vitamin D nyob hauv lub qe ntawm lub qe xwbCov. Cov qe kuj muaj tag nrho koj cov amino acids tseem ceeb thiab yog qhov muaj txiaj ntsig zoo ntawm choline thiab cov rog zoo. Txhua lub sijhawm yuav tsum xaiv cov qe uas tsis pub dawb los yog muab tais rau dhau los, vim tias lawv muaj 4 txog 6 npaug ntau dua cov vitamin D.

Sim daim ntawv qhia no rau lub tais tahini cua tais.

5. Tuna cov kaus poom

Cov kaus poom tuna yog ib txoj hauv kev yooj yim kom tau txais cov vitamin D. Nws lub neej ua haujlwm ntev dua ua rau nws ua cov pantry zoo rau pov rau hauv pluas noj ua qhov zoo ntawm cov protein, ib yam nkaus. Yuav tsum paub meej tias nws yog los ntawm cov khoom siv ruaj khov thiab xaiv tuna lub teeb nrog qhov muaj mercury tsawg kawg nkaus. Safecatch thiab Wild Planet yog qhov kev xaiv zoo.

Whip up this Thaib tuna zog tais.

6. Cov Sardines

Sardines yog ib qho ntawm cov zaub mov muaj txiaj ntsig-ntau cov nqaij nruab deg, muab protein ntau, muaj cov vitamins thiab zaub mov tseem ceeb, thiab tiv thaiv kev txhim kho omega-3s. Vim tias cov ntses no noj plankton, lawv tsis nqa cov hlau hnyav thiab cov taug lom ntau yam li lwm cov ntses ua, yog li lawv yog ib qho ntawm cov khoom noj huv huv. Sardines tuaj yeem tau yuav tshiab los yog hauv ib lub kaus poom thiab yog lwm qhov yooj yim ntxiv rau lub chav ua noj rau ob qho protein thiab vitamin D.

Muaj ntau yam ua rau lawv! Txheeb xyuas daim ntawv qhia no rau sardines grilled nrog ntsuab tws coarsely ntsuab, los yog nplawm los no cov txiv qaub parmesan sardine nplej zom. Yog tias koj xav tau qee yam super ceev, noj txom ncauj ntawm no 10-feeb sardine ci.

7. Swiss cheese

Swiss cheese yog lwm txoj hauv kev los khaws koj cov vitamin D, nrog rau cov calcium thiab vitamin K, uas ua haujlwm ua ke kom koj cov pob txha muaj zog. Swiss cheese yog qhov yooj yim rau kev ua kom thim thiab nphoo dua cov zaub xam lav, muab pov rau hauv veggies, lossis ci rau hauv ncuav. Sim yuav organic, cheeses thaum ua tau.

Sim cov khaub noom qis qis, keto-phooj ywg cov kua nplaum tawg.

8. Cod roj roj

Cod daim siab roj yog ib qho zoo tshaj plaws ntawm cov vitamin D thiab kuj tshwm sim los ua cov khoom noj muaj txiaj ntsig zoo ntawm vitamin A thiab anti-inflammatory omega-3 fatty acids. Yog tias qhov saj tsis yooj yim rau koj ua siab ntev, ua nws ntim rau hauv tshuaj ntsiav.

Vim li cas nws thiaj li tseem ceeb: Vitamin D yog cov vitamins tseem ceeb uas peb ntau tus tsis muaj vim nws tsis yooj yim tuaj hla hauv peb cov zaub mov txhua hnub. Nws yog ib qho tseem ceeb kom pib ntxiv cov khoom noj muaj txiaj ntsig no rau peb cov khoom noj. Pov cov nceb los rau hauv koj lub qe, xaiv cov ntses liab lossis cov ntses uas tsis haum rau koj cov protein, thiab txaus siab rau ob peb feeb ntxiv tshav ntuj nyob rau lub caij ntuj sov no kom ntseeg tau tias koj muaj qib vitamin D kom zoo!

Nathalie Rhone, MS, RDN, CDN yog tus kws qhia zaubmov noj zaubmov noj tshuaj thiab kev noj tshuaj zoo ua haujlwm nrog BA hauv Psychology los ntawm Cornell University thiab MS hauv Chaw Kho Khoom Noj Khoom Haus los ntawm New York. Nws yog tus tsim ntawm Khoom noj khoom haus los ntawm Nathalie LLC, kev noj zaubmov tshwjxeeb hauv New York City tsom mus rau kev noj qab haus huv thiab kev noj qab haus huv uas siv txoj kev sib koom ua ke, thiab Txhua Qhov Zoo Noj, ib tus tshaj tawm kev noj qab haus huv thiab hom kev nyab xeeb. Thaum nws tsis tau ua haujlwm nrog nws cov neeg siv khoom lossis kev tshaj tawm xov xwm, koj tuaj yeem pom nws taug kev nrog nws tus txiv thiab lawv tus neeg Aussie, Brady.

Cov kev tshawb fawb ntxiv, sau ntawv, thiab kho cov haujlwm los ntawm Chelsey Fein.