Jena DeMoss: Imvura yo muri Mata igukomeza mu mwijima? Zana izuba hamwe na vitamine D.

Niba ukeneye refresher nyuma yimbeho ndende,vitamine D.ninzira nzira! Vitamine D irashobora kuba igikoresho ukeneye kugirango umubiri wawe utere imbaraga, urwanya indwara, hamwe ninyungu zubaka amagufa. Ongeraho ibiryo bikungahaye kuri vitamine D kurutonde rwawe kandi wishimire izuba mugihe umubiri wawe ukora vitamine D kubwinyungu zose.
Niki kintu gishyushye inyuma ya vitamine D? Kurwanya inflammatory, antioxydeant, na neuroprotective vitamine D bifasha ubuzima bwumubiri, imikorere yimitsi, nibikorwa byubwonko.

Byongeye kandi, vitamine D ni vitamine ikuramo ibinure umubiri wawe ukeneye kubaka no kubungabunga amagufwa meza.Umubiri wawe urashobora gukuramo calcium (igice kinini cyamagufwa) mugihe vitamine D ihari.Umubiri wawe nawo utanga vitamine D mugihe urumuri rwizuba ruhinduka. imiti mu ruhu rwawe muburyo bukora bwa vitamine (calciferol) .Ubushakashatsi bwerekanye ko vitamine D ishobora kugabanya imikurire ya kanseri, ifasha kurwanya indwara no kugabanya umuriro.vitamine D., byerekana uruhare rukomeye usibye ubuzima bwamagufwa.

Vitamine D ntabwo iboneka mubisanzwe mubiribwa byinshi;icyakora, vitamine D irashobora kuboneka muri salmon, amagi, ibihumyo, nibiryo bikomezwa. Shyiramo ibiryo bikungahaye kuri vitamine D mumirire yawe ukoresheje ubu buryo bworoshye:
• Salmon - Ongeramo salmon yatetse cyangwa yanyweye muri salade yicyatsi kibisi kugirango wongere vitamine D na proteyine.
• Amagi - Amagi ntabwo ari mugitondo gusa! Tekereza amagi yatetse cyane nka vitamine D ikungahaye nyuma ya saa sita.
• Ibihumyo - Gerageza "kuvanga" aho ibihumyo byaciwe byongerwaho inyama zinka kugirango wongere byinshi mugihe ugabanya ibinure byuzuye kandi utanga isoko nziza yavitamine D..

1. Shyushya ifuru kugeza kuri dogere 400. Shyira urupapuro rwometseho impapuro zimpu;shyira ku ruhande. Ihanagura ibihumyo;gusiba ibishishwa hanyuma ukureho ibiti. Shyira ibihumyo, urupfundikire hepfo, kurupapuro rwateguwe. Kunyunyuza amavuta ya elayo yikiyiko 1. Guteka mu ziko muminota 5. Kura mu ziko.shyira ku ruhande.
2. Mugihe ibihumyo byotsa, shyushya amavuta ya elayo asigaye yikiyiko 1 mumasomo manini hejuru yubushyuhe bwo hagati. Ongeramo ibishyimbo nibijumba;guteka iminota 10 cyangwa kugeza byoroheje. Shyira muri zucchini na pepeporo itukura n'umuhondo.
3. Shiramo umunyu na peporo yumukara. Ikiyiko kivanze nibijumba muri buri gihumyo. Hejuru hamwe na foromaje. Fata indi minota 5 cyangwa kugeza foromaje ishonga.