Abincin abincin ya ƙunshi bitamin D?

Vitamin D shine mai bitamin mai mai sassaka, ba tare da aikin cikakken tsarin da wasu kwayoyin ba zai yiwu ba. Alal misali, ba tare da shi babu wani abin da zai iya yin amfani da shi na calcium , wanda, kamar yadda aka sani, yana da mahimmanci ga tsarin kashi, wato, ƙarfin ƙarfin jiki da siffar kasusuwa. Tare da rashin bitamin D, mutum yana tasowa osteoporosis, wanda zai haifar da ƙananan ƙwayar kasusuwa.

Wannan bitamin yana da mahimmanci ga tsarin kwayoyin halitta, da kuma kare fata daga cututtuka daban-daban. Vitamin D yana hana abin da ya faru na cututtuka na zuciya da jijiyoyin jini, arthritis, arthrosis, diabetes mellitus.

Domin jikin ya karbi bitamin D a cikin adadi mai yawa, da farko ya kamata ka kula da abincin da ya kamata ka hada da shi da samfurori tare da mafi yawan abun ciki na bitamin D.

Abincin abincin ya ƙunshi bitamin D?

Idan muka tattauna game da abincin da ke da wadata a cikin bitamin D, to, da farko dai ya kamata ku kula da ƙungiyar ta gaba:

  1. Qwai . Gwai gurasa - mai kyau tushen bitamin D, amma wannan baya nufin cewa yana da daraja ya daina cin abinci da gina jiki mai gina jiki, mai arziki a furotin.
  2. Kifi . Ga ɗaya daga cikin samfurori mafi kyau, inda akwai bitamin D, sun hada da kifi. Wani ɓangaren nama na nama ba kawai zai ba da jiki ba tare da ƙwayoyin da ba za a yi ba, amma zai iya rufe abincin yau da kullum don bitamin. An kuma bada shawara a hada da mackerel, catfish, sardine da tuna a cikin abincin.
  3. Milk . Girasa 200 na wannan abincin ya rufe kashi na hudu na buƙatar bitamin D. Plus, madara kuma a cikin gaskiyar cewa, baya ga bitamin kanta, shi ma ya ƙunshi calcium, wanda aka tattauna da shi lokacin da yake magana game da amfanin calcifirrol (sunan na biyu na bitamin). Amma darajar tunawa da cewa phosphorus, wanda aka samo shi a cikin madara, wani ɓangare na hana cikar bitamin.
  4. Namomin kaza . Dangane da yanayin yanayin cike da fungi, abun ciki na bitamin D zai canza, saboda haka yanayin da ya dace shi ne ajiyar rana.
  5. Cereals . Babu yawancin Vitamin D a hatsi, kuma ba a yarda da hatsi a matsayin shugaba daga wasu.
  6. Soya . Wadannan kayan sunadaran sun hada da bitamin D, don haka amfani da tofu ko, misali, madara da soya, an nuna shi da rashi na wannan bitamin.

Halin yau da kullum na bitamin D a sauƙaƙe tsari shi ne kamar haka: