Ga al'ada aiki na jiki, mutum yana buƙatar bitamin da abubuwa masu alama. Daga cikin su shine bitamin D. Kungiyar ta samar da shi ta hanyar kanta a hasken hasken rana, amma idan ba zai yiwu a zauna a cikin rana ba na dogon lokaci, yana da muhimmanci a san abin da bitamin D yake don ya iya cika matsalarta.
Godiya ga wannan bitamin yana ƙarfafa kasusuwa da hakora, inganta cikewar ƙwayar tsoka, yana zubar da jini. Bugu da ƙari, bitamin D yana ɗaukar ɓangaren kai tsaye a cikin ƙin jini da aikin karoid, yana taimaka wajen ƙarfafa rigakafi kuma yana hana ciwon kwayar cutar ciwon daji.
Inda Vitamin D Ya ƙunshi: Jerin Products
Ana samo Vitamin D a cikin samfurori na samfurori na asali da cikin kifi (a 100 g):
- herening - daga 300 zuwa 1600 IU;
- Salmon - daga 200 zuwa 800 IU;
- mackerel - daga 300 zuwa 400 IU;
- cod hanta - har zuwa 50 IU;
- kwai gwaiduwa - 25 IU;
- nama - 13 IU;
- kirim mai tsami - 50 IU;
- madara - har zuwa 4 IU.
Abincin abinci na asalin asali ne mai arziki a bitamin D?
- Ganye da ganye, misali faski, Mint, da dai sauransu. Za a iya amfani da su azaman kayan yaji kuma ƙara zuwa daban-daban sharadi da abin sha.
- Ga masu cin ganyayyaki, zai zama da amfani a san cewa an samo bitamin D cikin namomin kaza wanda zai maye gurbin kayan dabba.
- Ana iya samun Vitamin D a cikin kayan lambu, misali, a dankali, kabeji, da dai sauransu.
Bugu da ƙari, an samo shi a cikin mai: creamy, sunflower, zaitun, masara, sesame, da dai sauransu.
Bayani mai amfani
- Kowace wajibi ne a karbi har zuwa 600 IU na bitamin D.
- Idan kowace rana don yin lokaci a cikin rana, to, an rage kashi mai mahimmanci sau 2.
- Abubuwan da suka ƙunshi mai yawa bitamin D , kana buƙatar ka shirya da kyau:
- Abincin daskararre dole ne a sannu a hankali, an hana yin daskarewa;
- Ba'a ba da shawarar yin amfani da ruwa don karewa ko yin gyaran ba;
- Zai fi kyau a dafa abinci a kan biyu ko gasa a cikin tanda;
- idan ka yanke shawara ka dafa wani abu, sannan ka adana bitamin D, sanya abinci a cikin ruwan zãfi;
- Tabbatar cewa samfurori ba su tafasa;
- Ba'a ba da shawarar yin nazarin abincin da aka shirya da ke da bitamin D sau da yawa.