Ukuba ufuna ukuhlaziya emva kobusika obude,ivithamin Dyindlela yokuhamba!Ivithamin D inokuba sisixhobo osifunayo ukubonelela umzimba wakho ngokukhuthaza umoya, ukulwa nezifo, kunye nezibonelelo zokwakha amathambo.Yongeza ukutya okutyebileyo kwe-vitamin D kuluhlu lwakho lokuthenga kwaye ujabulele ixesha elangeni ngelixa umzimba wakho wenza vitamin D zonke izibonelelo.
Sesiphi isihloko esishushu ngasemva kwevithamin D? I-anti-inflammatory, antioxidant, kunye ne-neuroprotective properties ye-vitamin D ixhasa impilo yomzimba, ukusebenza kwezihlunu, kunye nokusebenza kweeseli zengqondo.
Ukongezelela, i-vitamin D i-vitamin e-fat-soluble efunekayo umzimba wakho ukwakha nokugcina amathambo enempilo.Umzimba wakho unokufunxa i-calcium (inxalenye ephambili yamathambo) kuphela xa i-vitamin D ikhona.Umzimba wakho uvelisa i-vitamin D xa ukukhanya kwelanga kuguqulwa. iikhemikhali eluswini lwakho ibe ifom esebenzayo yevithamin (calciferol) .Uphononongo lubonise ukuba ivithamin D inokunciphisa ukukhula kweeseli zomhlaza, incede ukulawula usulelo kunye nokunciphisa ukuvuvukala.Amalungu amaninzi kunye nezicubu zomzimba zine-receptorsivithamin D, ebonisa indima ebalulekileyo ngaphezu kwempilo yamathambo.
I-Vitamin D ayifumaneki ngokwemvelo kwizinto ezininzi zokutya;nangona kunjalo, i-vitamin D inokufumaneka kwi-salmon, amaqanda, amakhowa, kunye nokutya okuqinisiweyo.Faka oku kutya okutyebileyo kwe-vitamin D kwisidlo sakho usebenzisa ezi ndlela zilula:
• I-Salmon - Yongeza i-salmon ephekiweyo okanye etshayiweyo kuyo nayiphi na isaladi eluhlaza entsha ukwenzela ukomeleza i-vitamin D kunye neprotheni.
• Amaqanda – Amaqanda asingowakusasa nje!Thatha amaqanda aphekwe nzima njenge snack yasemva kwemini enevithamin D.
• Amakhowa – Zama “ukuxuba” apho amakhowa anqunqiweyo adityaniswe kwinyama yenkomo egayiweyo ukongeza isambuku ngelixa unciphisa amanqatha agcweleyo kwaye unikezela ngomthombo olungileyo.ivithamin D.
1. Ukushisa i-oven ukuya kuma-degrees angama-400. Umgca wephepha lokubhaka elinerim kunye nephepha lesikhumba;beka ecaleni.Sula amakhowa acoceke;Khupha iigill kwaye ususe iziqu.Beka amakhowa, lid icala ezantsi, kwiphepha lokubhaka elilungisiweyo. Gcoba nge-oyile ye-oyile e-1. Bhaka kwi-oven imizuzu emi-5. Susa kwi-oven.Ixesha ngetyuwa kunye nepepile;Bekela ecaleni.
2. Ngoxa ama-mushroom atshisa, fudumeza i-oyile ye-olive eseleyo kwi-skillet enkulu phezu kobushushu obuphakathi.Yongeza i-chickpeas kunye namazambane amnandi;upheke imizuzu eyi-10 okanye de kube mdaka kancinci.Vula izucchini kunye nepepile yentsimbi ebomvu netyheli.
3. Ixesha kunye netyuwa kunye nepepper emnyama. Spoon umxube webhatata kwi-mushroom nganye.Phezulu kunye netshizi.Bhaka enye imizuzu emi-5 okanye de itshizi iyanyibilika.
Ixesha lokuposa: Apr-24-2022