Vitamin D: Yam khoom noj twg koj yuav tsum xaiv?

Vitamin D yog "Tshav" vitamin par zoo. Qhov tseeb, feem ntau ntawm peb cov reserves yog tsim ua tsaug rau cov nyhuv ntawm UVB rays ntawm lub hnub. Tab sis txij li thaum peb tsis tshua muaj tshwm sim (uas yog ib qho kev taw qhia zoo los tiv thaiv kab mob qog noj ntshav) thiab peb tsis yog txhua tus nyob hauv thaj chaw tshav ntuj, qhov kev pheej hmoo ntawm kev tsis txaus yog qhov siab. Txawm yuav luag inevitable. Raws li Fabkis Academy ntawm Tshuaj (AMF), ze li 80% ntawm cov neeg nyob sab hnub poob tsis muaj vitamin D! 

Muaj zog me me vitamin

Txawm li cas los xij, vitamin D tseem ceeb heev rau peb lub cev. "Ua ntej tshaj plaws, nws txhawb nqa kev nqus zoo ntawm calcium thiab magnesium, uas ua rau muaj kev noj qab haus huv ntawm cov pob txha thiab cov hniav, sau tseg Dr Laurence Benedetti, micronutritionist thiab lwm tus thawj tswj hwm ntawm Iedm. Thiab thaum kawg, pab tiv thaiv osteoporosis. Vitamin D kuj txhawb kev tiv thaiv kab mob, uas yog kev ntxhov siab heev thaum lub caij ntuj no. Cov kev tshawb fawb tsis ntev los no qhia txog kev txaus siab ntawm cov vitamin D hauv kev txo qis kev pheej hmoo ntawm kev kis kab mob ua pa. Vitamin D kuj tseem ua lub luag haujlwm hauv cov leeg nqaij thiab yuav ua rau qeeb qeeb ntawm kev txawj ntse thiab kev txawj ntse ”. Kev tiv thaiv lub luag haujlwm ntawm vitamin D kuj tau hais txog qee yam teeb meem cuam tshuam nrog Covid 19. Hauv luv luv, nws yog qhov zoo dua kom tsis txhob cuam tshuam peb tus kheej ntau dhau!

Zoo txhua hnub gestures

Yog tias tsis ua rau koj tus kheej tawm ntawm lub hnub ntau dhau, cov kws kho mob pom zoo 3 qhov tshwm sim ntawm 15 feeb hauv ib lub lis piam (pem hauv ntej thiab lub ntsej muag), thaum 11 teev sawv ntxov txog 14 teev tsaus ntuj txij lub Plaub Hlis txog Lub Kaum Hli. Koj tuaj yeem tshuaj xyuas koj lub phaj thiab tsom mus rau cov khoom noj uas muaj vitamin D. Tab sis yog tias muaj pov thawj tsis txaus, cov tshuaj ntxiv yog tsim nyog los ntxiv rau koj cov peev txheej. Raws li kev ceeb toom, peb pom zoo kom ntxiv cov poj niam cev xeeb tub thiab cov menyuam yaus txog hnub nyoog 18 xyoo!

Tab sis ceev faj txog kev pheej hmoo ntawm vitamin D ntau dhau rau cov menyuam yaus! Nws yog ib qho tseem ceeb uas yuav tau xaiv cov tshuaj uas muaj vitamin D thiab tsis yog cov khoom noj uas yuav tsum tau noj ntau dhau.

Vitamin D: cov khoom noj kom haum rau refuel

• Cod daim siab cov roj

Tsis heev appetizing, tsis tau nws yog cov khoom noj uas muaj feem ntau. Zoo li tag nrho cov roj ntses rog. Tsis ua siab loj haus nws nrog ib tug teaspoon? Peb xaiv lub siab cod. Delicious on toast los yog buckwheat toast.

• Tag nrho cov mis

Super qhov chaw ntawm calcium, mis nyuj kuj muab vitamin D. Zoo dua rau xaiv rau tag nrho cov mis nyuj, vim hais tias cov vitamins yog concentrated nyob rau hauv rog. Yog tias peb noj cov khoom uas muaj roj tsawg, peb xaiv cov khoom uas muaj vitamin D.

• Chocolat

Yim! Thiab kom tau txais txiaj ntsig ntau ntawm cov vitamin no, peb nyiam nws tsaus, nrog tsawg kawg ntawm 40% cocoa. 

• herring

Smoked, grilled los yog marinated, nws yog ib qho zoo tshaj plaws endowed oily ntses. Nws kuj muab omega 3, tseem ceeb rau kev ua haujlwm ntawm lub hlwb. Thiab peb sib txawv nrog lwm cov ntses fatty (salmon, sardines, mackerel ...). Koj tuaj yeem noj salmon roe.

• yogurts

Rau cov pob txha muaj zog, ntau cov yogurts thiab tsev cheese yog enriched nrog vitamin D. Saib cov ntawv!

• nceb

Chanterelles, morels lossis shiitakes (Japanese nceb) yeej muaj cov ntsiab lus tsis tshua muaj tab sis lawv tseem yog qhov tseem ceeb.

• qe

Qhov no vitamin feem ntau muaj nyob rau hauv lub yolk. Nws tuaj yeem noj ob peb zaug hauv ib lub lis piam vim tias lub qe yog cov txiaj ntsig zoo (cov protein, hlau, iodine, zinc, vitamin B12 ...).

• Foie gras

Qhov no yog txaus los daws qhov txhaum nyob rau hauv pem hauv ntej ntawm nws daim ntawm foie gras, vim nws muaj me ntsis.