Kamar yadda kuka sani, dukkanin bitamin ana buƙata ta jikinmu don jin daɗi. Amma akwai wasu waɗanda ba koyaushe ke da sauƙin samu ba, ko don haka muna tunani. Domin lokacin da muke magana game da bitamin DTabbas dukkanmu muna tunanin cewa mafi kyawun tushen cika shi shine rana, kuma basuyi kuskure ba.
Amma duk da haka, akwai mutane da yawa waɗanda suke da rashi kuma saboda haka, zamu nemi mafi kyau abinci hakan zai iya bamu adadin mai yawa Tabbas yawancinsu, kun riga kun haɗa su cikin abincinku kowace rana. Gano!
Salmon, babban tushen bitamin D
Ofaya daga cikin kyawawan kifin da muke so a cikin jita-jita shine kifin kifi. Tare da shi zamu iya yin menu iri-iri da yawa kuma abu ne da muke so. Baya ga ma'adanai da yawa, hakanan yana samar mana da bitamin D, wanda yau shine mai nuna mana. Amma gaskiya ne cewa ba koyaushe zamu iya samun damar samun salmon a kan farantin ba saboda haka ya kamata ku sani cewa zai kuma yi amfani da duka shuɗi Kifi kamar tuna, mackerel ko sardines. Kodayake gaskiya ne cewa abin da kifin kifi ke ba mu, a cikin kowane gram 100, sun fi 66%.
Madara
Kiwo shine ɗayan abincin da ba za'a rasa ba. Domin idan ba salo daya suke ba, zasu kasance na wani ne. Wato, akwai mutanen da basa son madara amma yogurts ko cuku. A dalilin wannan, yana da mahimmanci mu zabi da kyau, domin abincin da muke ci ya bamu gudummawar bitamin da muke bukata. Muna tunatar da ku cewa a cikin cuku ko kayayyakin calorie mafi girma Kamar man shanu, za a sami karin bitamin D. Amma tabbas, idan ba kwa son kilo su ɗora a kan adonku, zaɓi fitattun sifofin da ke haskaka wannan bitamin.
Gwaiduwa na qwai
Gaskiya ne cewa a yawancin abinci shine bayyanannun waɗanda muke karɓa akai-akai. Amma dole ne mu sanya wasu nau'i na banbanci a wannan yanayin. Domin mafi girman natsuwa na bitamin D ya fito ne daga yolks na ƙwai. Don haka daukar wasu hade hade da bayyane shima yana amfanar mu. Tun da ƙari, suma suna da bitamin B12, D da K ko ma'adanai kamar potassium, iron da sodium. Shin za ku ɓace? Wani abincin da baza'a rasa ba a cikin girkinmu kuma shine, abubuwan halitta suma zasu iya zama marasa iyaka tare dasu, daga karatun farko zuwa kayan zaki.
Namomin kaza tare da babban adadin bitamin D
Wani mafi kyawun abokan da muke dasu sune namomin kaza. Domin da prawns ko kaza koyaushe suna zuwa babba. Tabbas, muna barin wasu abubuwan kirkirar jita-jita da yawa don tunanin ku. Abin da yake ba mu sha'awa shi ne cewa shi ma yana da wannan bitamin. An ce don gram 100 suna ba mu kusan 30, wanda ya sa ya zama ɗayan maɗaukaki. Wasu suna cewa kadan kafin cinye su, za ku iya sanya su a rana dan samun karin bitamin D, wannan gaskiya ne? Don gwaji babu abinda zai faru.
Hantar kaza ko ta naman sa
Gaskiya ne cewa a wannan yanayin ba abincin da aka fi so bane ga mutane da yawa ko da yawa, amma ya kamata kuma a sani cewa yana da bitamin ɗinmu a yau. Amma akwai wasu da yawa waɗanda wasu lokuta sukan shirya shi albasa ko soyayyen kuma su ne abincin lickin na yatsa. Kasance hakane, shi ma yana kara yawan adadin bitamin D, don haka idan kana so kana so Canza menu wani lokaci a mako shine kyakkyawan zaɓi. Yanzu lokacin hunturu yana zuwa, muna buƙatar wannan bitamin fiye da kowane lokaci!