Iintlobo nemifuno equkethe i-vitamin D

Ukutya kumntu ngumthombo wendalo. Abantu abaninzi banqwenela ukungabikho kwamavithamini ukuxhasana kunye neendlela ezininzi zokutya kwaye ungalandeli ukutya. Imveliso emitsha, equlethe iivithamini, igalelwe lula kwaye iluncedo ekutyeni. Ziningi iivithamini ekudleni ezikhulayo kwaye ziphekwe zodwa. Ngokulima kunye nokucwangciswa okufanelekileyo, iivithamini kwiziqhamo kunye nemifuno ziphantse zigcinwe ngokupheleleyo kwaye ziqulethwe kwi-peel yazo.

Iintlobo nemifuno equkethe i-vitamin D

Abo bahlala kwimimandla ekumntla kufuneka bacinge malunga nendawo yokuthatha i-vitamin D. Iibhafu zelanga zikunceda umzimba ukuba ufumane eli candelo kwaye ukuhlambuluka komoya kunempembelelo enkulu. Ngokuphathelele ukutya ezifana neziqhamo okanye imifuno, kufuneka ukhumbule le nkcazelo elandelayo. Kuzo zonke iziqhamo kunye nemifuno evuthwa entwasahlobo okanye kufuphi nehlobo, iqukethe ubuninzi be-vitamin D. Le ndlela yendalo ikhusela umntu entwasahlobo evela kwi-beriberi. Ukuba uthetha ngokuthe ngqo ngezinye iziqhamo kunye nemifuno, kufuneka uthethe zonke iintlobo zeklabishi ezifumaneka kuwo wonke unyaka, i-citrus, kunye nebhali kunye nengqolowa, leyo ayifumanekanga yonke loo nyaka. Ngako oko, ioli ye-corn ingongezwa ekutya.

Ukusebenzisa ingqolowa ehlumayo kunokuzalisa umzimba nge-vitamin B, C kunye noD, kwaye ngexesha elifanayo kufumana umbane wamandla. Kwiimbewu zamatope kunye nembewu yelanga, i-vitamin D ifunyanwa.

Ekudleni, unokongeza i-grapefruit okanye i-lemon. I-vitamin D ifaneleke ngakumbi xa umzimba unamafutha aneleyo. Ioli ekhethiweyo eyenziwe ngekhaya ngumthengisi omhle weoli ephezulu.

Umthombo omuhle we-vitamin D uyinxalenye enkulu yemifuno ehlukeneyo. Kwaye ke akubekho kuphela into eyaziwayo yendalo - idill, iparsley. Kungekude kudlulileyo kwiilayibhuli zethu oookhokho babe ne-alfalfa, i-dandelions, i-horsetail, i-nettles, nezinye izityalo kunye nemifuno.

Ukuba kukho elo thuba, ziqokelele ngokukhuselekileyo ezi zityalo, uze uzifake kwii-saladi. Ubukho bezinto eziqingqiweyo kwisiqhekeza kukutya okunengqiqo, kuqukethe iifiber, amaminerali kunye nezinye izinto. Ukuba ungeze izitshizi, imbewu, ihlume ingqolowa kwisitya, emva kweenyanga ezi-2 unokwazi ukubona ukuphucula okubonakalayo.