Vitamin D ua si hauv lub luag haujlwm tseem ceeb hauv pob txha kev noj qab haus huv, kev tiv thaiv kabmob, thiab tag nrho zoo- ua. Tsis zoo li cov vitamins feem ntau, nws tsis muaj ntau ntau ntawm cov khoom noj, uas ua rau nws tseem ceeb kom paub cov kev noj zaub mov zoo tshaj plaws. Thaum lub hnub ci yog thawj txoj kev peb lub cev tsim cov vitamin D, qee cov zaub mov muaj kev nplua nuj tshwj xeeb hauv cov zaub mov no.
Vim li cas cov vitamin d teeb meem
Vitamin D pab lub cev nqus cov calsorb calcium thiab phosphorus, ob qho tib si yog qhov tseem ceeb rau cov pob txha thiab cov hniav muaj zog. Nws tseem txhawb kev tiv thaiv kab mob tiv thaiv kab mob thiab tau txuas rau kev tswj hwm xav. Qhov tsis muaj peev xwm ua rau cov pob txha tsis muaj zog, nkees, lossis muaj kev pheej hmoo ntau ntawm qee yam kev noj qab haus huv.
Cov zaub mov muaj txiaj ntsig zoo tshaj plaws hauv vitamin d
1. Ntses Ntses
Cov ntses rog yog cov ntseeg tau lub ntuj ceeb tsheej tshaj plaws ntawm vitamin D. ntawm lawv,Cod Daim Siab Rojthiabtus ntsesSawv tawm.
Cod Daim Siab Roj: Tsuas yog ib rab diav muaj peev xwm muab ntau dua li cov kev pom zoo rau txhua hnub kom tau txais cov neeg laus.
Tus ntses: Qus -}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}} Nrhiav cov vitamin d ntau dua li cov khoom lag luam salmon, ua rau nws ib qho zoo tshaj plaws txhua hnub.
2. Mackerel, Sardines, thiab Tuna
Tus ntses mackerelthiabtus ntsesyog me me, roj ntses uas tsis tsuas yog vitamin d tab sis kuj omega-3 fatty acids.
Kaus poom tunaPuas yog lwm txoj kev xaiv vitamin, txawm hais tias nws cov vitamin D qib tsawg dua me ntsis piv rau cov ntses tshiab.
3. Lub nkaub qe
Qe, tshwj xeeb tshaj yog los ntawm kev pub dawb - ntau lossis vitamin d -}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}} Cov qaib enriched, tuaj yeem yog qhov zoo. Feem ntau ntawm cov vitamin D yog pom nyob hauvnkaub qe, yog li nws yog ib qho tseem ceeb kom tsis txhob muab pov tseg nws yog tias koj tau tsom kom koj cov kev nkag siab.
4. Cov khoom noj muaj zog
Hauv ntau lub tebchaws, cov khoom noj uas nquag muaj xws limis nyuj, kua txiv kab ntxwv, thiab noj tshaisYog fortified nrog vitamin D. Thaum cov no yuav tsis muaj qib siab, lawv tseem tuaj yeem ua kom muaj txiaj ntsig zoo rau kev kawm txhua hnub.
5. Cov nceb (thaum raug lub hnub ci)
Qee yam nceb, tshwj xeebshiitake thiab munait, tuaj yeem tsim cov vitamin d thaum nthuav tawm hnub ci. Cov no tsuas yog tsob nroj - Raws li cov khoom noj thiab qhov tseem ceeb rau cov zaub noj thiab cov neeg quav.
Cov zaub mov twg muaj vitamin tshaj plaws yog qhov twg?
Yog tias peb piv cov khoom ntuj,Cod Daim Siab RojQib siab tshaj plaws, ua raws li los ntawm cov ntses rog zoo li salmon qus thiab mackerel. Rau cov neeg uas nyiam cog - Kev xaiv los ntawm kev xaiv, UV- Cov nceb yog qhov kev xaiv zoo tshaj plaws.
Thaum lub hnub ci tseem yog lub hauv vitamin D, cov zaub mov tuaj yeem ua lub luag haujlwm txaus nyob rau hauv kev tswj kom muaj txiaj ntsig zoo rau lub caij ntuj no lossis rau cov neeg muaj lub hnub ci me. Xws li cov khoom siv rog, cov khoom siv fortified, qe, thiab qee cov nceb hauv koj cov zaub mov noj tuaj yeem pab koj noj qab nyob zoo thiab txo qhov kev pheej hmoo ntawm kev pheej hmoo.