Uma udinga ukuvuselela ngemva kobusika obude,uvithamini Dkuyindlela yokuhamba!Ivithamini D ingaba ithuluzi olidingayo ukuze unikeze umzimba wakho izinzuzo zokuthuthukisa imizwa, ukulwa nezifo, nokwakha amathambo.Faka ukudla okunovithamini D ohlwini lwakho lokuthenga futhi ujabulele isikhathi elangeni umzimba wakho wenza uvithamini D kuzo zonke izinzuzo.
Isiphi isihloko esishisayo esisekela uvithamini D?Izakhi zokulwa nokuvuvukala, i-antioxidant, kanye ne-neuroprotective kavithamini D zisekela impilo yokuzivikela komzimba, ukusebenza kwemisipha, nomsebenzi wamaseli obuchopho.
Ukwengeza, i-vitamin D iyivithamini encibilikayo emafutheni edingwa umzimba wakho ukuze wakhe futhi ugcine amathambo enempilo.Umzimba wakho ukwazi ukumunca i-calcium (ingxenye eyinhloko yamathambo) kuphela uma uvithamini D ukhona.Umzimba wakho ukhiqiza uvithamini D lapho ukukhanya kwelanga kuguquka. amakhemikhali esikhumbeni sakho abe uhlobo olusebenzayo lwevithamini (calciferol) .Ucwaningo lubonise ukuthi uvithamini D unganciphisa ukukhula kwamangqamuzana omdlavuza, usize ukulawula izifo futhi unciphise ukuvuvukala.Izitho eziningi nezicubu zomzimba zine-receptorsuvithamini D, ephakamisa indima ebalulekile ngaphezu kwempilo yamathambo.
I-Vitamin D ayitholakali ngokwemvelo ekudleni okuningi;kodwa-ke, i-vitamin D ingatholakala ku-salmon, amaqanda, amakhowe, nokudla okuqinile.Faka lokhu kudla okunovithamini D ekudleni kwakho usebenzisa lezi zindlela ezilula:
• I-Salmon - Faka i-salmon ephekiwe noma ebhenyiwe kunoma iyiphi isaladi eluhlaza ukuze uthole umfutho we-vitamin D namaprotheni.
• Amaqanda – Amaqanda awakona nje ukudla kwasekuseni!Cabanga amaqanda abilisiwe njengokudla okulula kwantambama okunovithamini D.
• Amakhowe – Zama “ingxube” lapho amakhowe aqotshiwe engezwa enyameni egayiwe ukuze wengeze inqwaba kuyilapho unciphisa amafutha agcwele futhi unikeza umthombo omuhle wokudla.uvithamini D.
1. Hlangisa ihhavini kuya kuma-degree angu-400. Gcoba ishidi lokubhaka eline-rimmed ngephepha lesikhumba;beka eceleni.Sula amakhowe;khubula ama-gills bese ukhipha iziqu.Beka amakhowe, isivalo sehlangothini phansi, eshidini lokubhaka elilungisiwe.Gcoba ngesipuni esingu-1 samafutha omnqumo.Bhaka kuhhavini imizuzu emi-5.Susa kuhhavini.Faka ngosawoti kanye nopelepele;beka eceleni.
2. Ngenkathi amakhowe egazinga, ukushisa amafutha omnqumo e-1 asele e-skillet enkulu phezu kokushisa okuphakathi.Engeza ama-chickpeas namazambane amnandi;pheka imizuzu eyi-10 noma kuze kube nsundu kancane. Faka i-zucchini nopelepele obomvu nophuzi.
3. Faka usawoti kanye nopelepele omnyama.Fafaza ingxube kabhatata kwikhowe ngalinye.Faka ngoshizi.Bhaka eminye imizuzu emi-5 noma kuze kuncibilike ushizi.
Isikhathi sokuthumela: Apr-24-2022