Haeba u hloka ho khatholla ka mor'a mariha a malelele,vithamine Dke tsela ea ho ea!Vithamine D e ka ba sesebelisoa seo u se hlokang ho fana ka 'mele oa hau ka ho matlafatsa maikutlo, ho loantša maloetse, le melemo ea ho haha masapo.Eketsa lijo tse nang le vithamine D lethathamong la hau la ho reka 'me u natefeloe ke letsatsi ha u ntse u le letsatsing. 'mele oa hau o etsa vithamine D bakeng sa melemo eohle.
Ke taba efe e tjametseng vithamine D? The anti-inflammatory, antioxidant, and neuroprotective properties of vitamin D e ts'ehetsa bophelo bo botle ba 'mele, mesifa le tšebetso ea lisele tsa boko.
Ho phaella moo, vithamine D ke vithamine e qhibilihang ka mafura eo 'mele oa hao o e hlokang ho haha le ho boloka masapo a phetseng hantle.'Mele oa hau o ka monya calcium (karolo e kholo ea masapo) ha feela vithamine D e le teng. 'Mele oa hau o boetse o hlahisa vithamine D ha letsatsi le tobileng le fetoha. lik'hemik'hale letlalong la hao ho kena sebopeho se sebetsang sa vithamine (calciferol).vithamine D, ho fana ka maikutlo a karolo ea bohlokoa ho phaella ho bophelo bo botle ba masapo.
Vithamine D ha e fumanehe ka tlhaho lijong tse ngata;leha ho le joalo, vithamine D e ka fumanoa salmon, mahe, li-mushroom, le lijo tse nang le liqhobosheane.Kenyelletsa lijo tsena tse nang le vithamine D lijong tsa hau u sebelisa litsela tsena tse bonolo:
• Salmon - Eketsa saalmon e phehiloeng kapa e tsuba ho salate leha e le efe e ncha e tala bakeng sa ho matlafatsa vithamine D le protheine.
• Mahe - Mahe ha se lijo tsa hoseng feela! Nahana ka mahe a phehiloeng ka thata e le seneke sa mantsiboea se nang le vithamine D.
• Li-mushroom - Leka "motsoako" moo li-mushroom tse khaotsoeng li kenngoa nama ea khomo ho eketsa bongata ha u fokotsa mafura a mangata le ho fana ka mohloli o motle oavithamine D.
1. Preheat ontong ho likhato tse 400. Tšoaea pampiri ea ho baka e nang le rimmed ka pampiri e entsoeng ka letlalo;beha ka thoko.Hlakola li-mushroom hloekile;Hlakola li-gill 'me u tlose stems.Beha li-mushroom, sekwahelo lehlakoreng fatše, holim'a letlapa le lokisitsoeng la ho baka.Nola ka oli ea mohloaare e 1. Bake ka ontong ka metsotso e 5. Tlosa ka ontong.Nka letsoai le pepere;behelletsoe ka thoko.
2. Ha li-mushroom li ntse li chesa, futhumatsa oli ea mohloaare ea 1 e setseng ka skillet e kholo holim'a mocheso o mofuthu.Eketsa li-chickpeas le litapole tse monate;pheha metsotso e 10 kapa ho fihlela e le sootho hanyenyane. Kenya zucchini le pepere e khubelu le e mosehla.
3. Eketsa letsoai le pepere e ntšo. Khaba motsoako oa litapole tse monate ka har'a li-mushroom ka 'ngoe.Holimo ka chisi.Bake ka metsotso e meng ea 5 kapa ho fihlela cheese e qhibiliha.
Nako ea poso: Apr-24-2022