Vitamin D pab peb lub cev nqus qee cov zaub mov, xws li calcium, uas yog qhov tseem ceeb rau kev txhim kho pob txha thiab kev loj hlob ntawm tes. Vitamin D kuj tseem txhawb nqa lub zog tiv thaiv kab mob. Kev tsis muaj vitamin D tuaj yeem ua rau ntau yam kabmob xws li cov leeg tsis muaj zog thiab pob txha.
Cov Lus Qhia
Kauj ruam 1
Kev noj zaub mov zoo ntawm lub hnub ci tuaj yeem txhawb kev tsim cov vitamin D Tab sis leej twg tuaj yeem siv sijhawm ib hnub nyob rau hauv lub hnub? Nws kuj tseem ceeb kom tsis txhob tiv tshav tiv thaiv lub hnub thiab tiv thaiv koj daim tawv thaum nyob hauv lub hnub. Hmoov zoo rau peb, muaj ntau yam zaub mov uas tuaj yeem pab tua cov vitamin D tsis txaus hauv lub cev.
Kauj ruam 2
Nqaij ntses.
Oysters yog qhov muaj txiaj ntsig zoo ntawm cov vitamin D kuj zoo li magnesium thiab vitamin B12. Cov roj zaub nyoos muaj cov vitamins ntau tshaj plaws, tab sis lawv kuj tseem muaj cov roj (cholesterol), yog li tsis txhob thauj lawv ntau.
Cov ntses nyoo muaj vitamin D ntau dua li cov ntses ua noj. Ntxiv rau, cov rog rog xws li ntses liab, ntses sineine, herring, thiab mackerel muaj ntau ntawm nws ntau dua li ntses dawb. Yog tias koj yuav cov ntses cov kaus poom, ces xaiv cov ntses hauv roj.
Vitamin D tuaj yeem pom hauv cov kab noj hniav dub thiab liab thiab ntses mob ntses.
Kauj ruam 3
Lwm qhov zoo ntawm cov vitamin D yog qe nqaij qaib tshiab. Ib qho ntxiv, lawv yog cov nplua nuj nyob hauv cov protein thiab vitamin B12. Feem ntau cov vitamin D yog hauv lub yolk.
Kauj ruam 4
Fortified khaub noom thiab cereals noj tshais. Cereal thiab tshais noj tshais tau pib ntxiv cov vitamin D rau lawv cov khoom. Ua ke nrog cov khoom siv mis nyuj, cov tshais zoo li no tuaj yeem muab qee cov vitamins thiab cov zaub mov zoo. Tab sis ua tib zoo kawm cov ntawv cim, vim tias cov kev noj tshais no tuaj yeem muaj cov khoom noj ua si carbohydrates thiab qab zib.
Kauj ruam 5
Cov khoom siv roj ntsha xws li kua mis taum, kua taum pauv yog ntxiv nrog cov vitamin D thiab calcium. Cov kua qaub yog cov roj (cholesterol) thiab lactose dawb. Qhov no yog qhov tseem ceeb rau cov uas muaj protein mis nyuj tsis kam txais.
Kauj Ruam 6
Cov nqaij ua tsis qab ntsev xws li salami, ham, thiab nqaij hnyuv ntxwm kuj tseem muaj cov vitamin D zoo, tab sis lawv kuj muaj roj thiab ntsev ntau. Nws yog qhov zoo tshaj rau noj cov zaub mov no nrog kev sim.
Kauj Ruam 7
Cov khoom siv mis ua xws li mis, tshij, tsev cheese thiab qab zib, ntxiv rau calcium thiab protein, muaj ntxiv nrog cov vitamins D. Feem ntau nws pom muaj nyob hauv mis.
Kauj ruam 8
Cov nceb tuaj yeem tsim cov vitamin D thaum raug tiv thaiv tshav ntuj. Rau cov neeg tsis noj zaub noj, qhov no yog tej zaum tsuas yog qhov natural vitamin D.
