Ba tare da bitamin D calciferol - ba shi yiwuwa a sha alli. Kuma duk da cewa karancin bitamin D yana da wuya a cikin hunturu, yana da mahimmanci a rama rashin yaran zuwa girma, kuma ƙashin kashi ya faru ba tare da bata lokaci ba.
Calciferol mai narkewar mai ana samar dashi a cikin fatar karkashin hasken rana kai tsaye (D3) kuma yana shiga jiki da abinci (D2). Calciferol yana tarawa a cikin kitse mai kuma ana sha kamar yadda ake buƙata.
Hannun rani na bitamin sun isa ga duk kaka kuma wani lokacin farkon watanni na hunturu. Amma a karshen hunturu yazo lokacin karancin bitamin D, don haka ya kamata ku samo shi daga abinci. Bugu da ƙari, ga yara, ana buƙatar buƙatar alli.
Babban tushen wannan bitamin shine kitsen kifi. Amma don ɗauka saboda dandano bazai dace da kowane yaro ba. Wadanne kayayyaki ne ke da isasshen wannan bitamin?
Kifi
Salmon yana rufe bukatun yau da kullun na bitamin D da sauran nau'ikan kifaye - tuna, sardine, kifin kifi, da mackerel. Lura cewa kifin na iya ƙunsar mercury kuma yana haifar da rashin lafiyan shine dalilin da ya sa a cikin abincin yaron, adadin yakamata ya kasance ƙarƙashin kulawa.
Milk
Madara sau da yawa yana cikin menu na yara. Gilashin madara ɗaya shine kashi ɗaya cikin huɗu na adadin yau da kullun na bitamin D da alli, da furotin da ake buƙata don haɓaka da lafiyar yaron.
Ruwan 'ya'yan itace orange
Abin da yaro ya ƙi gilashin ruwan lemu, musamman a cikin hunturu lokacin da 'ya'yan itacen citrus sun isa. Gilashin ruwan lemu ya ƙunshi rabin abin da ake buƙata na yau da kullun na bitamin D da bitamin C, masu mahimmanci don rigakafi yayin lokacin cutar.
qwai
Ana samun isasshen bitamin D a cikin gwaiduwar kwai. Amma kuma shi ne tushen cholesterol; sabili da haka, ba da gwaiduwa fiye da ɗaya ga yaro kowace rana bai zama dole ba. Kuma zai fi dacewa a sami duka kwai, zai fi amfani sosai.
hatsi
Hatsuna a cikin digiri daban daban sun ƙunshi bitamin D. Tabbatar da lambar, karanta lakabin samfurin da ka saya. Hatsi shine asalin tushen carbohydrates ga jikin yaro.
Zama lafiya!