Nā 8 Mea ʻAi Kupaianaha e hoʻonui i kou Kino ʻO ka Vitamin D (Plus Recipe!)

Anter

• 1. Salemona
• 2. Ānuenue iʻa
• 3. ʻOhana
• 4. Yolk hua moa
• 5. Kāpena kēpau
• 6. Sardinia
• 7. Keiki Suisa
• 8. ʻAila kō Cod

Hāʻawi kahi meaʻai i kāna ala punahele e kiʻi i kāu mahele lāʻau o ka lā lā o ka wikamina - me ka ʻole o ka lā.

ʻO ka Vitamin D kahi wikamina hoʻoheheʻe ʻia momona e pono ai no ko mākou kino e mālama i ka kalima serum, e kākoʻo ana i nā kaʻina hana pūnaewele, ka hana neuromuscular, a me ka ossification iwi.

He mea nui kēia wikamina i ka pane pale a koʻikoʻi i ka pale ʻana i ka osteoporosis, maʻi ʻaʻai, kaumaha, diabetes, a me ka momona.

Eia nō naʻe, no ka heluna kanaka o ʻAmelika ka hemahema o ka wikamina D. ʻO ka nūhou maikaʻi? Nui nā ala kūlohelohe a ʻono hoʻi e loaʻa ai kā mākou wikamina D i loko.

ʻO kekahi o
ʻo nā ala maʻalahi e kiʻi i kā mākou mahele lāʻau o kēia wikamina e hele i waho.
ʻAe ka lā i ke kino e synthesize i ka lāʻau D maʻamau. ʻO nā mea a pau āu e makemake ai he 5 a 15
mau minuke, 2-3 mau manawa i ka pule me ka ʻole o ka pale lā a i ʻole ka nui o nā lole e hoʻonui ai i kāu
pae. E kiʻi i kou lā i ke kakahiaka a i ʻole ka lohi
ke awakea ʻoiai ʻaʻole ikaika loa e kōkua i ka hōʻeha ʻana i ka ʻili. Inā kū ka lā
ma mua o 10 a 15 mau minuke, e hoʻomanaʻo mau i ka pale ʻana i ka lā.

ʻOiai ʻo ka wikamina D ka ʻaʻole kūlohelohe i loko o nā ʻano meaʻai like ʻole, he mea nui e ʻike i ka mea e ʻai ai e loaʻa ai kēia nutrient i kāu papaʻai. ʻO nā kumuwaiwai maikaʻi loa e like me ke akepaʻa holoholona, ​​iʻa momona, yolk hua manu, a me nā aila iʻa - akā hiki iā ʻoe ke kiʻi i ka wikamina D ma o nā meaʻai paʻa (ʻoiai ʻoi aku ka maikaʻi o ka hele ʻana me kahi kumu maoli.)

Eia kaʻu mau meaʻai 8 kiʻekiʻe i waiwai i ka wikamina D e hoʻomaka e hoʻohui i kāu regimen:

1. Salemona

ʻO Salmon kahi kumu waiwai nui o ka protein, omega-3 fatty acid, a me ka wikamina D. Koho i ka nāhelehele a ʻai i ka maka, hoʻomoʻa ʻia, hoʻomā ʻia ka pā, a koho paha i nā salemona lūlū i hiki i ke koho maʻalahi a emi ke kumu kūʻai.

E hoʻāʻo i kēia meaʻai no ka salemona hihi i hoʻomoʻa ʻia.

2. Ānuenue iʻa

Hāʻawi ʻo 3 auneke o ke ānuenue i kuke ʻia i kāu koi no kēlā me kēia lā no ka wikamina D. Hoʻopili ia i nā ʻano wikamina, nā minelala, a me nā protein. ʻO nā ānuenue a pau i ʻAmelika Hui Pū ʻIa kahi hānai ʻia i kōkua i loaʻa iā ia ka waiwai mercury haʻahaʻa ma mua o nā iʻa kaulana ʻē aʻe. Inā ʻoe e ʻimi nei i kahi iʻa iʻa hihiu, e hoʻāʻo i ka cod.

E kiʻi i ka meaʻai no ke ānuenue trout me nā momi ʻāpala a me ka wai kālika Riesling.

3. ʻOhana

ʻO nā mea kanu kahi kumu momona o ka huaola D e hāʻawi nei i nā huaora B a me nā potassium pū kekahi. Kūlike nā pae Vitamin D me kēlā me kēia ʻano mushroom, e like me shiitake, portobello, morel, a me chanterelle. Hiki iā ʻoe ke kūʻai aku i nā ʻalalā i hōʻike ʻia i nā kukui ultraviolet e hāʻawi ana iā lākou i nā pae vitamin D ʻoi aku ka kiʻekiʻe. Makemake wau e noʻonoʻo e hana me kēia mau kāne, e hoʻohui iā lākou i nā salakeke, nā omelet, a me nā pā pasta.

E nānā i kēia herby bale saladi me ka waiū bata-basted.

4. Yolk hua moa

ʻO kekahi kumu e ʻai mau ai mākou i ka hua holoʻokoʻa! ʻIke ʻia ka wikamina D i loko o ka moa o ka hua manu wale. Loaʻa i nā hua manu i kāu mau amino acid pono āpau a he kumu maikaʻi loa ia no nā choline a me nā momona maikaʻi. Koho mau i nā hua manuahi a hānai ʻole paha, no ka mea, ma loko o 4 a 6 mau manawa hou aku ka huaʻai D.

E hoʻāʻo i kēia meaʻai no kahi pola hua tahini ʻono.

5. Kāpena kēpau

He ala maʻalahi ka canine tuna e komo ai i ka wikamina D. ʻO kona ola lōʻihi lōʻihi e hoʻolilo iā ia i kahi waihona pantry maikaʻi loa e hoʻolei i loko o nā meaʻai ma ke ʻano he kumu protein pū kekahi. E hōʻoia mau ia mai nā kumuwaiwai paʻa a koho i nā tuna māmā me ka liʻiliʻi o ka mercury i hiki. ʻO Safecatch a me Wild Planet nā koho maikaʻi loa.

Hoʻopili i kēia kīʻaha Thai tuna.

6. Sardinia

ʻO Sardine kekahi o nā iʻa momona momona loa, e hāʻawi ana i nā protein, nui nā wikamina a me nā minelala, a me nā omega-3 anti-inflammatory. Ma muli o ka ʻai ʻana o ka sardine i ka plankton, ʻaʻole lākou e halihali i nā metala kaumaha a me nā toxins e like me ka nui o nā iʻa ʻē aʻe, no laila ʻo ia kekahi o nā kumu kai maʻemaʻe loa. Hiki ke kūʻai aku i nā Sardine hou a i ʻole i ka kini a he maʻalahi maʻalahi ia i ka pantry no nā protein a me nā huaora D.

Nui nā mea e hana ai me lākou! E nānā i kēia papa hana no nā sardine i kālua ʻia me nā mea kanu ʻōmaʻomaʻo ʻokiʻoki ʻoki ʻia, a i ʻole whip i kēia lemon lemon parmesan sardine pasta. Inā makemake ʻoe i kahi mea wikiwiki loa, meaʻai māmā ma kēia toast sardine he 10 mau minuke.

7. Keiki Suisa

ʻO ka tī ʻo Switzerland kahi ala ʻē aʻe e kiʻi ai i kāu wikamina D, me ka puna a me ka huaola K, e hana pū nei e hoʻomau i ka ikaika o kou mau iwi. Maʻalahi ka wili Swiss a kāpīpī ma luna o ka salakeke, hoʻolei i nā mea ʻai, a hoʻomoʻa i ka palaoa. E hoʻāʻo e kūʻai i nā waiū waiū, maka inā hiki.

E hoʻāʻo i kēia mau mea ʻāpala tī wai hoʻohaʻahaʻa.

8. ʻAila kō Cod

ʻO ka aila Cod ate kekahi o nā kumu kiʻekiʻe o ka wikamina D a he waiwai pū kekahi o ka huaora A a me nā anti-inflammatory omega-3 fatty acid. Inā paʻakikī ka ʻono iā ʻoe e hoʻomanawanui, e lawe iā ia i kahi ʻano capsule.

No ke aha he mea nui ia: ʻO ka Vitamin D kahi wikamina koʻikoʻi i hapa nui ka hapanui o mākou no ka mea ʻaʻole maʻalahi e ʻike i kā mākou lako meaʻai i kēlā me kēia lā. He mea nui e hoʻomaka e hoʻohui i kēia mau meaʻai momona-momona i kā mākou papaʻai. E kīloi i nā hua ʻai i loko o kāu omelet egg, e koho i nā salemona a i ʻole nā ​​sardine no kāu kumu protein, a e ʻoliʻoli i kekahi mau minuke o ka lā aʻe i kēia kauwela e ʻike pono he pae olakino maikaʻi kāu o ka wikamina D!

ʻO Nathalie Rhone, MS, RDN, ʻo CDN kahi mea lapaʻau i hoʻopaʻa inoa ʻia a me kahi mea mālama pono lāʻau lapaʻau me kahi BA i ka Psychology mai ke Kulanui ʻo Cornell a me kahi MS i ka Nutrical Clinical mai ke Kulanui o New York. ʻO ia ka mea hoʻokumu o Nutral na Nathalie LLC, kahi hana pilikino ponoʻī ma New York City e kia ana i ke olakino a me ke olakino e hoʻohana nei i kahi ala integrative, a ʻAi maikaʻi a pau, kahi laikini olakino olakino a me ke ola pono. Ke hana ʻole ʻo ia me kāna mea kūʻai aku a i ʻole ma nā papahana pāpāho, hiki iā ʻoe ke ʻike iā ia e huakaʻi nei me kāna kāne a me kā lākou mini-Aussie, Brady.

ʻO ka noiʻi, ke kākau ʻana a me ka hoʻoponopono hou ʻana i hāʻawi ʻia e Chelsey Fein.