Kana iwe uchida refresher mushure menguva refu yechando,vitamini Dndiyo nzira yekuenda!Vhitamini D inogona kuva chishandiso chaunoda kupa muviri wako nekusimudzira mafungiro, kurwisa zvirwere, uye mabhenefiti ekuvaka mapfupa.Wedzera vhitamini D-rich chikafu pane yako yekutenga uye unakirwe nenguva muzuva muviri wako unogadzira vhitamini D kune zvese zvinobatsira.
Ndeipi musoro wenyaya wevhitamini D? Anti-kuzvimba, antioxidant, uye neuroprotective properties yevhitamini D inotsigira hutano hwekudzivirira zvirwere, kushanda kwetsandanyama, uye kushanda kwesero reuropi.
Uyezve, vhitamini D ivhitamini yakanyungudika nemafuta iyo muviri wako unoda kuvaka nekuchengetedza mapfupa ane utano.Muviri wako unogona kutora calcium (chikamu chikuru chemapfupa) chete kana vitamin D iripo.Muviri wako unobudisawo vitamin D kana zuva rakananga richichinja. makemikari ari muganda rako kupinda anoshanda chimiro vhitamini (calciferol) .Zvidzidzo zvakaratidza kuti vhitamini D anogona kuderedza kukura masero kenza, kubatsira kudzora utachiona uye kuderedza kuzvimba.Many nhengo uye tishu dzomuviri vane receptors nokudavitamini D, zvichiratidza basa rinokosha mukuwedzera kune utano hwemapfupa.
Vhitamini D haiwanikwe zvakasikwa muzvokudya zvakawanda;zvisinei, vhitamini D inogona kuwanikwa musalmon, mazai, howa, uye zvikafu zvakasimbiswa.Inganisa izvi vhitamini D-rich chikafu mukudya kwako uchishandisa nzira idzi dziri nyore:
• Salmon - Wedzera salmon yakabikwa kana kusvuta kune chero ipi zvayo yakasvibirira saladhi kuitira kuwedzera kwevhitamini D uye mapuroteni.
• Mazai - Mazai haasi emangwanani chete!Fungisisa mazai akaoma-akabikwa sevhitamini D-rich masikati masnack.
• Howa - Edza "kusanganisa" uko howa hwakachekwa hunoiswa panyama yemombe kuti uwedzere huzhinji asi uchideredza mafuta akazara uye kupa tsime rakanaka.vitamini D.
1. Preheat oven kusvika madhigirii 400. Rongedza rimmed baking sheet nemapepa ematehwe;isa parutivi.Pukuta howa huchene;tsvaira gills uye bvisa madzinde.Isa howa, chivharo pasi, papepa rakagadzirwa kubika.Driza ne 1 tablespoon mafuta omuorivhi.Bika muchoto kwemaminitsi mashanu.Bvisa muchoto.Nyusa nemunyu uye mhiripiri;kuisa parutivi.
2. Kunyange zvazvo mahowa ari kugocha, kupisa yakasara 1 spoon mafuta omuorivhi muhombe skillet pamusoro pepakati kupisa.Wedzera chickpeas uye zvinotapira;bika maminitsi gumi kana kusvika zvishoma zvakasvibiswa.Simbisa zucchini uye tsvuku uye yero bhero mhiripiri.
3. Kurisa munyu uye mhiripiri nhema. Spoon the sweet potato musanganiswa muhowa imwe neimwe.Top nechizi.Bake for mamwe 5 maminitsi kana kusvikira cheese yanyunguduka.
Nguva yekutumira: Kubvumbi-24-2022