Amantongomane anovithamini D angenakuntuleka ekudleni kwakho

amantongomane ane-vitamin D

Kuningi ukudla okufanele kube yingxenye yokudla okunomsoco. Kodwa kubo bonke namuhla sisele nabo amantongomane ane-vitamin D, ngoba nakuba kuyiqiniso ukuthi kunohlobo oluthile ‘lokwaliwa’ ngezinye izikhathi kubo, basinika iminikelo emikhulu esingenakuyikhohlwa. Kulokhu ingenye yamavithamini adingwa umzimba wethu kungakhathaliseki ukuthi yini.

Nakuba kuyiqiniso ukuthi amantongomane Ngokuvamile amakhalori, kodwa lokho akusho ukuthi kufanele sizikhiphe emikhubeni yethu yokudla.. Kufanele nje silinganise amanani futhi kungaleso sikhathi kuphela lapho siyojabulela khona okuphindwe kabili. Kusukela manje sizokutshela zonke izinzuzo zezinye zazo, ezingezona ezimbalwa nokuthi uzofuna ukujabulela kokubili wena nempilo yakho.

Ama-Walnuts angenye yamantongomane anovithamini D

Ngaphandle kokungabaza, bangamanye amantongomane okufanele abe khona njalo ekuphileni kwethu kwansuku zonke. Ngedlanzana nje lazo sizobe sesivele sithola isilinganiso esihle samavithamini kanye neminikelo emihle yokudla okunomsoco jikelele. Ngoba Acebile ngamafutha anempilo futhi ane-fiber kanye namaprotheni. Phakathi kwamaminerali sigqamisa i-potassium, esisiza ekukhuleni kwemisipha, kuyilapho futhi ene-zinc, elungele isimiso sezinzwa. Ngaphandle kokukhohlwa amavithamini B futhi yebo, uvithamini D. Kuthiwa cishe amagremu angu-25 wama-walnuts asinikeza i-2IU yale vithamini.

izinzuzo zamantongomane

Ama-alimondi

Kumelwe kushiwo ukuthi ama-alimondi nawo angelinye lamantongomane abalulekile empilweni yethu. Akuthina nje esikushoyo, kodwa kubonakala sibonga amaprotheni esinikeza wona, kodwa ngaphezu kwalokho, baphethe i-calcium eyanele futhi lokho kwenza amathambo ethu abe namandla kakhulu. Balwa nesifo sikashukela futhi nakuba benenani eliphakeme le-caloric, kuyiqiniso ukuthi baphansi kuma-carbohydrate. Aqukethe uvithamini E, avikela inhliziyo futhi vele, angenye yamantongomane anovithamini D okufanele uwakhumbule. Singasho ukuthi inani lamagremu angu-25 selivele lisihlinzeka nge-8IU yevithamini eshiwo.

Imbewu yelanga

Sesiyabona kakade ukuthi akulula kanjani ngaso sonke isikhathi ukuthi ukudla, njengalokhu okukhulunywe ngakho, kube novithamini D. Siyabona ukuthi aqukethe amanani aphezulu amanye amavithamini, kodwa kusafanele siwasebenzise ngokugcwele. Kulokhu, akukho okufana nalokhu ujabulele imbewu ye-sunflower, ngoba nazo ziba isithelo esiphelele sokuqhubeka nokuthola amavithamini. Uma kwenzeka ungakazifaki empilweni yakho, udinga ukwazi ukuthi zinezakhiwo ezinhle futhi phakathi kwazo sigqamisa ukuthi zinciphisa ingozi yezifo zenhliziyo, zithuthukisa impilo yesikhumba noma zivimbele amajaqamba emisipha. Ngakho-ke, kukho konke lokhu nokunye, sekuyisikhathi sokuthi ungalahlekelwa ukukubona.

ama-alimondi vitamin D

Imbewu yefilakisi

Nokho, futhi, imbewu inesibopho sokukhuluma nge-vitamin D. Kodwa kulokhu sisele nembewu yefilakisi. Yebo, nawe uzozazi kakhulu ngoba zibalulekile empilweni yethu, akukho kungabaza ngalokho. Ngenxa yokuthi zizovikela futhi zinakekele imizimba yethu ngendlela engakaze ibonwe ngaphambili futhi phakathi kwezinzuzo zazo sithola ukuthi zine-fiber ephezulu, zivimbela izifo zenhliziyo, zehlise i-cholesterol kanye nokusiza ekulawuleni isifo sikashukela. Ngaphezu kwe-vitamin D, Futhi banovithamini B no-E, ngaphandle kokukhohlwa ukuthi bacebile ku-Omega 3. Ngakho-ke baphinde baba enye yalezo zindlela ezihlukile okufanele zicatshangelwe nokuthi ungakwazi ukuhlanganisa ekudleni okuhlukene kanye namalungiselelo.


Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.