Vam hais rau Cov Khoom Noj Khoom Haus rau Vitamin D hnub ci ntsa iab
Cov neeg tsis tau txais ntau vitamin D los ntawm lawv cov khoom noj . Koj lub cev ua rau cov tshuaj vitamin D thaum koj cov tawv nqaij tuaj ntawm UV rays ntawm lub hnub. Nws tsuas siv sijhawm li ob peb feeb ntawm lub hnub thiaj li tau txais koj cov vitamin D. Txawm li cas los, yog tias koj nyob rau hauv qhov chaw uas nws tau txias dua thaum lub caij ntuj no, muaj qhov zoo uas koj tsis tuaj yeem tau txais kev tiv thaiv tshav kub ntev li ob peb lub hlis tawm ntawm txhua xyoo.
Vitamin D yog ib qho roj-soluble vitamin uas yog qhov tseem ceeb rau txoj kev nqus tau cov calcium hauv koj cov hnyuv. Nws tseem yuav pab tswj cov ntshav siab txog cov calcium thiab phosphate. Yog vim li cas thiaj li muaj vitamin D txaus rau kev mob hauv pob txha hauv koj lub neej - vitamin D tsis muaj peev xwm ua tau rau rickets rau cov menyuam yaus thiab mob hauv cov laus hauv cov laus.
Cov kws kho mob feem ntau xav kom txhua hnub txais tau 600 Lub Tsev Kawm Ntawv Thoob Ntiaj Teb (IUs) rau txhua tus neeg muaj hnub nyoog 1 thiab 70. Cov me nyuam mos yuav tsum nyob ze ntawm 400 IUs thiab cov neeg laus dua 70 yuav tsum tau txais li 800 IUs. Koj yuav tsis pom ntau yam khoom noj uas muaj vitamin D, tab sis kuj muaj qee yam. Peb mam li qhia koj ib txhia tias koj tuaj yeem tau ntxiv rau koj cov kev noj haus thaum muaj kev tsis txaus hnub tawm sab nraud.
1 - Maitake Nceb
Maitake nceb, los yog "hen nyob hauv hav zoov" nceb, yog cov khoom noj qab ntsev thiab qis tsawg ntawm vitamin D. Lawv kuj muaj potassium thiab ntau cov vitamins B. Ib khob ntawm cov tshij npua ntawm cov txiv hmab txiv ntoo muaj ntau tshaj 700 IUs ntawm vitamin D.
Tsis tas li ntawd, cov nceb nce roob yuav muaj txiaj ntsig zoo tshaj qhov tau txais kev noj qab haus huv thiab qab. Muaj peev xwm hais tias lawv tuaj yeem txo cov ntshav siab nrog koj cov kab mob ntshav qab zib.
2 - UV-Exposed Portabella Nceb
Feem ntau cov nceb noj zaubmov muaj tsawg tus muaj vitamin D, tab sis portabellas loj hlob nrog rau cov kab mob ultraviolet (UV) ntau dua. Ib qho tseem ceeb ntawm Portabella nceb tag nrho muaj li 375 IUs ntawm vitamin D. Portabellas kuj yog ib qho zoo heev ntawm selenium, potassium, thiab ntau cov vitamins B.
Raws li Mushroom Council, cov kws cog qoob loo tuaj yeem muab qhov UV raug qhov teeb meem no nce mus rau ob peb ntawm feem ntau cov nceb. Lub sijhawm tom qab koj nyob nraum kav khw, saib xyuas kom zoo zoo saib yog tias cov ntawv sau ua ib qho chaw tshwj xeeb txog vitamin D lossis UV teeb.
3 - Chanterelle Nceb
Chanterelle nceb yog lwm qhov chaw zoo los ntawm cov tshuaj vitamin D. Ib khob ntawm chanterelles muaj ntau tshaj 100 IUs ntawm cov vitamin D. Cov nceb no kuj yog ib qho chaw zoo ntawm potassium thiab tsawg calories; ib lub khob muaj 20 calories xwb.
4 - Nqaij ntses
Cov roj ntses muaj vitamin D ua rau nws zoo siab tias fatty ntses xws li ntses ntses zoo li ntsev noj qab haus huv. Peb ounces cov kua liab ntses liab qab muaj 370 IUs thiab peb ooj ntawm cov kaus poom hauv qab zib salmon muaj li 800 IUs ntawm vitamin D.
Salmon kuj yog ib qho zoo heev ntawm omega-3 fatty acids, protein, thiab antioxidant hu ua astaxanthin . Thiab tsis txhob cia lub tswv yim hais tias ntses liab yog ib qho "ntses rog" ua rau koj ntshai-txog 6-ounce ntawm ntses liab tsuas muaj li ntawm 200 calories.
Zaub Mov Noj Zaub Qab Haus Huv Noj Qab Haus Huv:
5 - Halibut
Halibut yog ib qhov zoo ntawm vitamin D, nrog rau 200 IUs hauv ib qho peb-ounce kev pabcuam ntses. Halibut tseem yog ib qhov zoo ntawm cov protein, B-complex vitamins, zinc, magnesium, thiab potassium. Noj tshuaj lom halibut yuav ua rau koj nrog cov roj omega-3 fatty acids uas zoo li, yog li muaj ntau yam zoo rau kev noj cov ntses no.
6 - Trout
Trout yog lwm qhov chaw zoo ntawm vitamin D. Txij li nws yog ib qho ntses dawb, nws muaj cov tsos mob me dua li oilyer ntses xws li ntses liab thiab tuna. Peb ooj ntawm cov kaus poom kua qaub muaj txog 650 IUs ntawm cov vitamin D. Trout kuj yog ib qho zoo heev ntawm cov protein, B vitamins, thiab minerals.
7 - Cov Txiv Neej Tuna
Cov kua txiv hmab txiv ntoo muaj txog 40 IUs ntawm vitamin D hauv ib qho rau peb-ounce me ntsis kom txhua tus muaj peev xwm muaj txog 80 IUs. Nyob rau hauv cov av tuna tseem yog ib qho chaw zoo ntawm omega-3 fatty acids, potassium, magnesium, selenium, thiab zinc.
Qhov zoo tshaj plaws txog cov zaub mov no yog qhov uas nws yooj yim. Khaws cov kua txiv hmab txiv ntoo nyob ntawm tes rau cov qhaub cij, zaub nyoos, thiab koj nyiam cov zaub mov txawv rau kev noj qab haus huv.
Noj qab haus huv Tuna Recipes
8 - Pluas Tshais Muaj Nqes Tshais
Pluas tshais cereal yuav zoo rau koj yog tias nws tau ua nrog cov txiv hmab txiv ntoo thiab tseem muaj qab zib tsawg dua. Nws yog ib qho kev xyaum ua kom muaj kev noj haus zoo nrog cov vitamins thiab minerals tawm ces koj mam li nrhiav ntawm 100 IUs ntawm vitamin D hauv ib khob ntawm cov cereal qhuav. Tag nrho cov grain cereals kuj yog ib qhov chaw zoo ntawm ntau cov vitamins thiab minerals, ntxiv fiber ntau.
9 - Mis
Cov mis nyuj haus tsis yog qhov zoo ntawm cov vitamin D, tab sis nws yuav tsum tau muaj zog nrog vitamin D. Ib khob mis nyuj muaj li 125 IUs ntawm vitamin D.
Mis nyuj haus kuj yog ib qho chaw zoo ntawm cov calcium, potassium, thiab protein ntau.
10 - Muaj txiaj ntsim zoo dua
Mis nyuj haus xws li kua mis thiab almond mis kuj muaj zog nrog vitamin D thiab calcium. Xaiv los ntawm cov mis nyuj uas tsis muaj ab naum los sis tshawb tau ntau ntau yam xws li chocolate mis nyuj, uas yog li qab li nws lub suab.
Cov kev cawm no feem ntau yog siv nyob rau hauv qhov chaw ntawm nyuj lub mis. Tsuas yog xyuas kom koj xaiv qhov tsw qab uas haum rau pluas noj.
11 - Qe
Vitamin D yog pom nyob rau hauv lub qe qe, ua qe txhuam ib txoj hauv kev zoo ntxiv rau qee cov vitamin D rau koj noj. Txhua lub qe qe muaj txog 40 IUs ntawm vitamin D ces noj ob lub qe contributes 80 IUs rau koj txhua hnub txais tos. Qe kuj yog ib qho zoo heev ntawm cov protein thiab lutein. Ib lub qe muaj li 70 calorie ntau ntau.
Daim Ntawv Qhia Qom Ntse Noj Qab Haus Huv
12 - Khoom Noj Khoom Haus
Vitamin D kuj tseem muaj raws li kev noj haus ntxiv, txawm tias nyob ib leeg los yog nrog lwm cov khoom muag. Calcium tshuaj, piv txwv, feem ntau yog cov vitamin D.
Cov tshuaj vitamin D feem ntau muaj kev nyab xeeb, tiam sis ua raws li cov lus qhia qhia thiab kom lawv tawm ntawm cov menyuam yaus. Vitamin D nyob rau hauv ntau cov nyiaj yuav ua rau lom lub sij hawm. Tsis tas li, nws yog qhov zoo tshaj rau koj nrog koj tus kws kho mob tham ua ntej koj noj cov tshuaj vitamin D yog tias koj muaj mob lossis noj tshuaj.
Lo Lus Ntawm
Txawm hais tias muaj vitamin D tsis pom nyob rau hauv ntau cov khoom noj, koj tuaj yeem pom tias muaj qee qhov cua nyiam. Nco ntsoov cov hauv qab no, tshwj xeeb tshaj yog rau cov caij ntuj no, tab sis nco ntsoov coj kom zoo dua qhov chaw ntawm vitamin D. Txaus sab nraum lub hnub txawm tias ob peb feeb yuav ua tau zoo rau koj txoj kev noj qab haus huv.
> Qhov chaw:
> Mushroom Council. Nceb: Ib Qhov Chaw Los Ntawm Vitamin D. 2013. http://mushroominfo.com/wp-content/uploads/2015/06/Mushrooms-Vitamin-D-Factsheet.pdf
> Chaw Ua Haujlwm Kev Noj Haus Dua. Vitamin D Fact Sheet rau cov kws kho mob. National Institutes of Health. 2016.
> Cov Kev Pab Cuam Tshaj Tawm ntawm Agricultural USDA Cov Khoom Noj Khoom Dauv. Tebchaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Loo 2017.