{"id":6458,"date":"2024-04-04T00:00:41","date_gmt":"2024-04-04T00:00:41","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6458"},"modified":"2024-04-04T15:08:26","modified_gmt":"2024-04-04T15:08:26","slug":"best-foods-for-vitamin-d","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/best-foods-for-vitamin-d\/","title":{"rendered":"D VITAMINI \u0130\u00c7IN EN \u0130YI BESINLER"},"content":{"rendered":"<\/p>\n

Yeterince D vitamini almak i\u00e7in d\u0131\u015far\u0131 \u00e7\u0131kman\u0131za gerek yok.<\/p>\n

D vitamini genel sa\u011fl\u0131\u011f\u0131n \u00f6nemli bir par\u00e7as\u0131d\u0131r ve kan dola\u015f\u0131m\u0131n\u0131zda do\u011fru miktarda olmas\u0131 kemik sa\u011fl\u0131\u011f\u0131 i\u00e7in gereklidir. Baz\u0131 ara\u015ft\u0131rmalara g\u00f6re depresyon, diyabet ve kalp hastal\u0131klar\u0131ndan bile koruyabilir.<\/p>\n

\u00c7o\u011fu sa\u011fl\u0131kl\u0131 yeti\u015fkin g\u00fcnde 600 uluslararas\u0131 D vitamini birimine (IU) ihtiya\u00e7 duyarken, 70 ya\u015f\u0131ndan b\u00fcy\u00fck bireyler yakla\u015f\u0131k 800 IU’ya ihtiya\u00e7 duyar. \u00d6te yandan, bebekler ilk y\u0131llar\u0131nda sadece 200 ila 400 IU D vitaminine ihtiya\u00e7 duyarlar. \u0130\u015fte g\u00fcnl\u00fck D vitamininizden yeterince ald\u0131\u011f\u0131n\u0131zdan emin olman\u0131n baz\u0131 yollar\u0131.<\/p>\n

Morina karaci\u011fer ya\u011f\u0131<\/h2>\n

\"Cod<\/p>\n

Morina karaci\u011fer ya\u011f\u0131 en iyi D vitamini kaynaklar\u0131ndan biridir, \u00e7\u00fcnk\u00fc sadece 1 \u00e7orba ka\u015f\u0131\u011f\u0131 1.360 IU’ya veya 34 mikrograma sahiptir. Ayr\u0131ca ba\u011f\u0131\u015f\u0131kl\u0131k sistemine ve kemik b\u00fcy\u00fcmesine yard\u0131mc\u0131 olan A vitamini ve kalbe iyi gelen omega-3 ya\u011f asitleri vard\u0131r.<\/p>\n

Diyetinize morina karaci\u011fer ya\u011f\u0131 nas\u0131l eklenir<\/h2>\n

\"How<\/p>\n

Bal\u0131k ya\u011f\u0131na benzer, ancak A ve D vitamininin ek faydalar\u0131 ile morina karaci\u011fer ya\u011f\u0131 sadece s\u0131v\u0131 formda de\u011fil, ayn\u0131 zamanda tatmak istemiyorsan\u0131z alabilece\u011finiz s\u0131v\u0131 kaps\u00fcller \u015feklinde de bulunabilir. Sonraki<\/p>\n

Alaba -l\u0131k<\/h2>\n

\"Trout\"<\/p>\n

Yiyebilece\u011finiz t\u00fcm bal\u0131k t\u00fcrleri aras\u0131nda alabal\u0131k en iyi D vitamini kaynaklar\u0131ndan biridir. Sadece 3 ons \u00e7iftlik ve pi\u015fmi\u015f g\u00f6kku\u015fa\u011f\u0131 alabal\u0131\u011f\u0131 645 IU D vitamini veya 16.2 mikrogram i\u00e7erir. Bir\u00e7ok fayda aras\u0131nda, alabal\u0131k olduk\u00e7a fazla proteine sahiptir, bu da onu sa\u011fl\u0131kl\u0131, parlayan ciltler i\u00e7in en iyi yiyeceklerden biri yapar. Sonraki<\/p>\n

Diyetinize alabal\u0131k nas\u0131l eklenir<\/h2>\n

\"How<\/p>\n

Alabal\u0131k k\u0131zart\u0131labilir, \u0131zgara yap\u0131labilir veya pi\u015firilebilir ve alabal\u0131k amandine veya k\u0131zarm\u0131\u015f bal\u0131k gibi G\u00fcney tariflerinde kullan\u0131l\u0131r. Sonraki<\/p>\n

Somon<\/h2>\n

\"Salmon\"<\/p>\n

Alabal\u0131kla yak\u0131ndan ili\u015fkili olan somon, omega-3 ya\u011f asitleri sayesinde Alzheimer’\u0131n olas\u0131 \u00f6nlenmesi gibi bir ton besinsel faydaya sahiptir. Sockeye somonunun 3 ons pi\u015fmi\u015f bir k\u0131sm\u0131nda 570 IU veya 14.2 mikrogram D vitamini vard\u0131r.Sonraki<\/p>\n

Diyetinize somon nas\u0131l eklenir<\/h2>\n

\"How<\/p>\n

M\u00fckemmel somonu \u0131zgara yapmak, D vitamini al\u0131m\u0131n\u0131z\u0131 artt\u0131rmak i\u00e7in harika bir yoldur ve bir \u00e7ubukta \u0131zgara ederseniz e\u011flenceli bir yemek olabilir. Ayr\u0131ca pi\u015firilebilir veya k\u0131zart\u0131labilir ve her t\u00fcrl\u00fc sosla servis edilebilir. Sonraki<\/p>\n

Beyaz mantarlar<\/h2>\n

\"White<\/p>\n

Mantarlar\u0131n D vitamininin art\u0131r\u0131lmas\u0131 da dahil olmak \u00fczere bir\u00e7ok t\u0131bbi faydas\u0131 oldu\u011fu bilinmektedir. Sonraki<\/p>\n

Diyetinize beyaz mantar nas\u0131l eklenir<\/h2>\n

\"How<\/p>\n

Beyaz mantarlar\u0131 kendi ba\u015flar\u0131na yiyebilir veya hemen hemen her \u015feye bir toping olarak ekleyebilirsiniz. Onlar\u0131 salataya at\u0131n, makarna i\u00e7in kendinize bir mantar sosu pi\u015firin veya Amerika’n\u0131n en iyi pizzac\u0131lar\u0131ndan birinden mantarl\u0131 pizza sipari\u015f edin. Sonraki<\/p>\n

G\u00fc\u00e7lendirilmi\u015f s\u00fct<\/h2>\n

\"Fortified<\/p>\n

Amerika Birle\u015fik Devletleri’nde, ortalama diyetteki D vitamininin \u00e7o\u011fu g\u00fc\u00e7lendirilmi\u015f g\u0131dalardan gelir. \u00dclkedeki neredeyse t\u00fcm s\u00fct, bardak ba\u015f\u0131na 100 IU veya 2,5 mikrogram ile g\u00fc\u00e7lendirilmi\u015ftir. Bir bardak D vitamini takviyeli% 2 s\u00fct 120 IU veya 2.9 mikrogram D vitaminine sahiptir.Sonraki<\/p>\n

Diyetinize g\u00fc\u00e7lendirilmi\u015f s\u00fct nas\u0131l eklenir<\/h2>\n

\"How<\/p>\n

S\u00fct i\u00e7menin yan\u0131 s\u0131ra, kahveye veya smoothie’lere ekleyebilirsiniz. Ayr\u0131ca \u00e7ok fazla s\u00fct kullanan bir\u00e7ok tarif vard\u0131r. Sonraki<\/p>\n

G\u00fc\u00e7lendirilmi\u015f alternatif s\u00fct<\/h2>\n

\"Fortified<\/p>\n

\u015eu anda s\u00fcte \u00e7ok fazla alternatif var, \u00f6zellikle soya, badem ve yulaf s\u00fct\u00fc. D vitamini takviyeli soya, badem ve yulaf s\u00fctleri 100 ila 144 IU veya bardak ba\u015f\u0131na 2,5 ila 3,6 mikrogram i\u00e7erir. Sonraki<\/p>\n

Diyetinize g\u00fc\u00e7lendirilmi\u015f s\u00fct alternatifi nas\u0131l eklenir<\/h2>\n

\"How<\/p>\n

Bu s\u00fctlerden herhangi birini kahveniz veya \u00e7ay\u0131n\u0131z i\u00e7in krema olarak veya herhangi bir tarifte s\u00fct\u00fcn yerine kullanabilirsiniz. Soya, badem veya yulaf s\u00fct\u00fc kullanan bir\u00e7ok vegan yiyecek ve tatl\u0131 da vard\u0131r. Sonraki<\/p>\n

Sardalye<\/h2>\n

\"Sardines\"<\/p>\n

Sardalya tipik olarak konservelerde gelir ve iki sardalyan\u0131n bir porsiyonu 46 IU D vitamini veya 1.2 mikrograma sahiptir. Sonraki<\/p>\n

Diyetinize sardalya nas\u0131l eklenir<\/h2>\n

\"How<\/p>\n

Sardalya kendi ba\u015flar\u0131na yenebilir, ancak pizza soslar\u0131 ve \u00e7orba veya salata olarak da kullan\u0131l\u0131rlar. Sonraki<\/p>\n

Yumurta sar\u0131s\u0131<\/h2>\n

\"Egg<\/p>\n

D vitamini yumurta sar\u0131s\u0131nda bulunabilir. B\u00fcy\u00fck bir \u00e7\u0131rp\u0131lm\u0131\u015f yumurta, porsiyon ba\u015f\u0131na 44 IU D vitamini veya 1,1 mikrogram i\u00e7erecektir. Yumurtalar \u00e7ok y\u00f6nl\u00fcd\u00fcr, \u00e7\u00fcnk\u00fc yumurtalarla harika giden her t\u00fcrl\u00fc beklenmedik bile\u015fen vard\u0131r. Sonraki<\/p>\n

Diyetinize yumurta sar\u0131s\u0131 nas\u0131l eklenir<\/h2>\n

\"How<\/p>\n

Kahvalt\u0131da yumurta yemek, diyetinizin bir par\u00e7as\u0131 olduklar\u0131ndan emin olman\u0131n h\u0131zl\u0131 ve kolay bir yoludur, ancak omletlere, k\u0131zarm\u0131\u015f yumurtalara veya sadece \u00e7\u0131rp\u0131lm\u0131\u015flara ba\u011fl\u0131 kalman\u0131za gerek yoktur. Yumurta ve yumurta sar\u0131s\u0131n\u0131 yarat\u0131c\u0131 bir \u015fekilde kullanan bir\u00e7ok brunch tarifinin yan\u0131 s\u0131ra shakshuka veya yumurtal\u0131 k\u0131zarm\u0131\u015f pilav gibi ak\u015fam yeme\u011fi yemekleri de mevcuttur. Sonraki<\/p>\n

S\u0131\u011f\u0131r karaci\u011feri<\/h2>\n

\"Beef<\/p>\n

Baz\u0131lar\u0131 i\u00e7in i\u015ftah a\u00e7\u0131c\u0131 gelmeyebilir, ancak s\u0131\u011f\u0131r ci\u011feri \u0130talyan, G\u00fcney Amerika ve G\u00fcney Asya mutfaklar\u0131n\u0131n bir par\u00e7as\u0131 olarak bir\u00e7ok k\u00fclt\u00fcr taraf\u0131ndan be\u011fenilir. \u00dc\u00e7 ons k\u0131zarm\u0131\u015f s\u0131\u011f\u0131r karaci\u011feri 42 IU D vitamini veya 1 mikrogram i\u00e7erir. Sonraki<\/p>\n

Diyetinize s\u0131\u011f\u0131r karaci\u011feri nas\u0131l eklenir<\/h2>\n

\"How<\/p>\n

S\u0131\u011f\u0131r ci\u011feri tipik olarak \u0131zgara veya sote edilir ve ana yemek olarak yenir. Kendiniz yapabilir veya Amerika’n\u0131n en iyi soul food restoranlar\u0131ndan birinde bir tabak sipari\u015f edebilirsiniz. Sonraki<\/p>\n

G\u00fc\u00e7lendirilmi\u015f tah\u0131l<\/h2>\n

\"Fortified<\/p>\n

Bol miktarda yemeye haz\u0131r tah\u0131l D vitamini ile g\u00fc\u00e7lendirilmi\u015ftir. \u00d6nerilen g\u00fcnl\u00fck D vitamini de\u011ferinin % 10’u ile g\u00fc\u00e7lendirilmi\u015f sadece bir porsiyon tah\u0131l\u0131n 80 IU’su veya 2 mikrogram\u0131 vard\u0131r. Sonraki<\/p>\n

Diyetinize g\u00fc\u00e7lendirilmi\u015f tah\u0131l nas\u0131l eklenir<\/h2>\n

\"How<\/p>\n

Yapabilece\u011fin en b\u00fcy\u00fck kahvalt\u0131 hatalar\u0131ndan biri tamamen atlamakt\u0131r. H\u0131zl\u0131 ve kolay bir sabah se\u00e7ene\u011fi olarak baz\u0131 g\u00fc\u00e7lendirilmi\u015f tah\u0131llar sat\u0131n al\u0131n veya bir tatl\u0131 veya granola tarifine dahil edin. Sonraki<\/p>\n

K\u0131l\u0131\u00e7bal\u0131\u011f\u0131<\/h2>\n

\"Swordfish\"<\/p>\n

Sadece 3 ons pi\u015fmi\u015f k\u0131l\u0131\u00e7 bal\u0131\u011f\u0131 566 IU D vitamini veya 14.2 mikrograma sahiptir. Ayn\u0131 zamanda kalp sa\u011fl\u0131\u011f\u0131na yard\u0131mc\u0131 olan harika bir selenyum kayna\u011f\u0131d\u0131r. Sonraki<\/p>\n

Diyetinize k\u0131l\u0131\u00e7 bal\u0131\u011f\u0131 nas\u0131l eklenir<\/h2>\n

\"How<\/p>\n

K\u0131l\u0131\u00e7bal\u0131\u011f\u0131n\u0131 \u0131zgara yapabilir ve pansumanla servis edebilir, bir \u015fi\u015fin \u00fczerine yap\u0131\u015ft\u0131rabilir veya k\u0131l\u0131\u00e7 bal\u0131\u011f\u0131 kayd\u0131r\u0131c\u0131s\u0131na d\u00f6n\u00fc\u015ft\u00fcrebilirsiniz. K\u0131l\u0131\u00e7bal\u0131\u011f\u0131 ayr\u0131ca pi\u015firilebilir, k\u0131zart\u0131labilir veya tartar servis edilebilir. Sonraki<\/p>\n

G\u00fc\u00e7lendirilmi\u015f yo\u011furt<\/h2>\n

\"Fortified<\/p>\n

Yo\u011furt, kalp hastal\u0131\u011f\u0131, Tip 2 diyabet ve kronik enflamatuar hastal\u0131k riskinizi azaltmak da dahil olmak \u00fczere bir\u00e7ok sa\u011fl\u0131k yarar\u0131na sahiptir. D vitamininin g\u00fcnl\u00fck de\u011ferinin% 20’si ile g\u00fc\u00e7lendirilmi\u015f alt\u0131 ons yo\u011furt, 80 IU D vitamini veya 2 mikrogram i\u00e7erir. Sonraki<\/p>\n

Diyetinize g\u00fc\u00e7lendirilmi\u015f yo\u011furt nas\u0131l eklenir<\/h2>\n

\"How<\/p>\n

Daha m\u00fcstahkem yo\u011furt yerken, \u00e7ok fazla \u015feker olmad\u0131\u011f\u0131ndan emin olmak \u00f6nemlidir, \u00e7\u00fcnk\u00fc \u015fekerli yo\u011furt ka\u00e7\u0131nman\u0131z gereken “sa\u011fl\u0131kl\u0131” yiyeceklerden biridir. Yo\u011furdu tek ba\u015f\u0131na yemenin yan\u0131 s\u0131ra, bir smoothie’ye ekleyebilir, bir kahvalt\u0131 parfesi yapabilir veya bir dald\u0131rma veya tatl\u0131da kullanabilirsiniz. Sonraki<\/p>\n

G\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131<\/h2>\n

\"Sunlight\"<\/p>\n

D vitamini biraz g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131 alarak ciltte do\u011fal olarak \u00fcretilebilir; g\u00fcne\u015fin ultraviyole B enerjisi vitamin \u00fcretmesine neden olur. Cildinize dikkat ederken, \u00f6zellikle k\u0131\u015f\u0131n daha az g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131na maruz kalabilece\u011finiz durumlarda yeterli D vitamini almak \u00f6nemlidir. Sonraki<\/p>\n

Daha fazla g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131 nas\u0131l elde eder<\/h2>\n

\"How<\/p>\n

\u00c7ok fazla d\u0131\u015far\u0131 \u00e7\u0131kam\u0131yorsan\u0131z veya b\u00f6lgeniz \u00e7ok az g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131 al\u0131yorsa, pencerelerinizi a\u00e7t\u0131\u011f\u0131n\u0131zdan emin olarak baz\u0131 \u0131\u015f\u0131nlar\u0131 yakalayabilirsiniz. Bununla birlikte, \u00e7ok fazla g\u00fcne\u015f almak zararl\u0131 olabilir, bu nedenle \u00f6zellikle y\u0131l boyunca g\u00fcne\u015fli bir yerdeyken g\u00fcne\u015f kremi giydi\u011finizden emin olun ve t\u00fcm D vitamini ihtiya\u00e7lar\u0131n\u0131z i\u00e7in g\u00fcne\u015fe g\u00fcvenmeyin. Sonraki<\/p>\n

Diyet takviyeleri<\/h2>\n

\"Dietary<\/p>\n

\u00d6nerilen g\u00fcnl\u00fck D vitamini de\u011ferinizi alman\u0131z\u0131 sa\u011flaman\u0131n kolay bir yolu diyet takviyesi almakt\u0131r. D vitamini eksikli\u011finiz olabilece\u011fini d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z, kan testi yapt\u0131rmal\u0131 ve doktorunuza sadece seviyenizin ne oldu\u011funu ve ne kadar ihtiyac\u0131n\u0131z olabilece\u011fini sormal\u0131s\u0131n\u0131z. Sonraki<\/p>\n

Diyet takviyeleri nas\u0131l al\u0131n\u0131r<\/h2>\n

\"How<\/p>\n

Diyet takviyelerini herhangi bir markette, eczanede veya vitamin d\u00fckkan\u0131nda bulabilirsiniz. \u00c7ok fazla almaman\u0131z i\u00e7in ne kadar D vitaminine sahip olduklar\u0131n\u0131 g\u00f6rmek i\u00e7in se\u00e7eneklerinizi kontrol etmek \u00f6nemlidir. Doktorunuz size ne kadar D vitamini alman\u0131z gerekti\u011fini s\u00f6yleyebilir ve gerekirse, eksik olabilece\u011finiz herhangi bir vitaminin \u00fcst d\u00fczey bir dozu i\u00e7in size bir re\u00e7ete bile verebilir. Sonraki<\/p>\n

Ton bal\u0131\u011f\u0131<\/h2>\n

\"Tuna\"<\/p>\n

D vitamini i\u00e7eren di\u011fer yiyecekler gibi ton bal\u0131\u011f\u0131 da tiroidiniz i\u00e7in en sa\u011fl\u0131kl\u0131 yiyeceklerden biridir. Suda konserve edilmi\u015f 3 ons ton bal\u0131\u011f\u0131nda 40 IU D vitamini veya 1 mikrogram vard\u0131r. Sonraki<\/p>\n

Diyetinize ton bal\u0131\u011f\u0131 nas\u0131l eklenir<\/h2>\n

\"How<\/p>\n

Ton bal\u0131\u011f\u0131n\u0131 diyetinize dahil etmenin basit bir sa\u011fl\u0131kl\u0131 ton bal\u0131\u011f\u0131 salatas\u0131 veya biftekten \u00e7ok daha yarat\u0131c\u0131 yollar\u0131 vard\u0131r. Makarnan\u0131za ton bal\u0131\u011f\u0131 eklemeyi veya art\u0131k kimsenin yapmamas\u0131 gereken eski usul tariflerden biri olan ton bal\u0131\u011f\u0131 eri\u015fte g\u00fcveci yapmay\u0131 deneyin.<\/p>\n

\n","protected":false},"excerpt":{"rendered":"

Yeterince D vitamini almak i\u00e7in d\u0131\u015far\u0131 \u00e7\u0131kman\u0131za gerek yok. D vitamini genel sa\u011fl\u0131\u011f\u0131n \u00f6nemli bir par\u00e7as\u0131d\u0131r ve kan dola\u015f\u0131m\u0131n\u0131zda do\u011fru […]<\/p>\n","protected":false},"author":2,"featured_media":6459,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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