Jena DeMoss: Mvula ya Epulo imakupangitsani mumdima? Bweretsani kuwala kwa dzuwa ndi vitamini D

Ngati mukufuna chotsitsimutsa pambuyo pa nyengo yayitali yozizira,vitamini Dndiyo njira yopitira!Vitamini D ikhoza kukhala chida chomwe mungafunikire kuti mupatse thupi lanu mphamvu zowonjezera, zolimbana ndi matenda, komanso zomanga mafupa.Onjezani zakudya zokhala ndi vitamini D pamndandanda wanu wogula ndikusangalala ndi nthawi padzuwa pomwe thupi lanu limapanga vitamini D pazabwino zonse.
Ndi mutu wanji womwe umakhala wovuta kwambiri pa vitamini D? Ma anti-inflammatory, antioxidant, and neuroprotective properties a vitamini D amathandizira chitetezo cha mthupi, kugwira ntchito kwa minofu, ndi ma cell a ubongo.

Kuonjezera apo, vitamini D ndi vitamini yosungunuka ndi mafuta omwe thupi lanu limafunikira kumanga ndi kusunga mafupa athanzi.Thupi lanu limatha kuyamwa calcium (chigawo chachikulu cha mafupa) pokhapokha ngati vitamini D ilipo. Thupi lanu limapanganso vitamini D pamene kuwala kwa dzuwa kumasintha. mankhwala pakhungu lanu mu mawonekedwe yogwira vitamini (calciferol) .Kafukufuku wasonyeza kuti vitamini D akhoza kuchepetsa kukula kwa maselo a khansa, kuthandiza kulamulira matenda ndi kuchepetsa kutupa.Ziwalo zambiri ndi minofu ya thupi ndi zolandiliravitamini D, kutanthauza ntchito yofunika kuwonjezera pa thanzi la mafupa.

Vitamini D sapezeka mwachilengedwe muzakudya zambiri;komabe, vitamini D imapezeka mu nsomba, mazira, bowa, ndi zakudya zolimbitsa thupi.Phatikizani zakudya zokhala ndi vitamini D muzakudya zanu pogwiritsa ntchito njira zosavuta izi:
• Salmon - Onjezani nsomba yophika kapena kusuta ku saladi iliyonse yatsopano yobiriwira kuti muwonjezere vitamini D ndi mapuloteni.
• Mazira - Mazira si chakudya cham'mawa chabe! Ganizirani mazira owiritsa kwambiri ngati chakudya chamadzulo masana chokhala ndi vitamini D.
• Bowa - Yesani "kusakaniza" pamene bowa wodulidwa amawonjezeredwa ku ng'ombe yamphongo kuti awonjezere zambiri pamene mumachepetsa mafuta odzaza ndi kupereka gwero labwino lavitamini D.

1. Yatsani uvuni ku madigiri a 400. Lembani pepala lophika lokhala ndi zikopa;ikani pambali. Pukuta bowa;pukutani ma gill ndikuchotsa zimayambira.Ikani bowa, chivindikiro pansi, pa pepala lokonzekera kuphika.Dritsani ndi supuni 1 ya maolivi.Kuphika mu uvuni kwa mphindi 5. Chotsani mu uvuni.Kuthira mchere ndi tsabola;kuika pambali.
2. Pamene bowa akuwotcha, tenthetsani mafuta otsala a supuni 1 mu skillet wamkulu pa kutentha kwapakati.Onjezani nkhuku ndi mbatata;kuphika kwa mphindi 10 kapena mpaka pang'ono bulauni.Sakanizani zukini ndi tsabola wofiira ndi wachikasu.
3. Sakanizani ndi mchere ndi tsabola wakuda.Sungani mbatata yosakaniza mu bowa aliyense.Pamwamba ndi tchizi.Kuphika kwa mphindi zisanu kapena mpaka tchizi usungunuke.