الرئيسية التغذية

اطعمة تقوم بالمساعدة على تقوية العظام

يونيو 20, 2021

الذ الاطعمة التى تعمل على تقوية العظام

الذ الاطعمة والمصادر الجيدة التي تحتوي على فيتامين د

١- الاسماك

تعد الاسماك الدهنية من المصادر الهامة للحصول على فيتامين د وهي تتمثل في اسماك التونة والسلمون المعلبة والطازجة والماكريل وثعبان البحر

٢- المشروم (فطر عيش الغراب)

يعتبر فطر عيش الغراب من اكثر المصادر المشبعة بفيتامين د فمقدار كوب من المشروم يعطي الجسم ما يحتاجه في اليوم

٣- الالبان

الحليب البقري والزبادي تمد الجسم بالكمية التي يحتاجها الجسم بشكل يومي من فيتامين د تناولي ٢٢٥ جرام منالحليب او الزبادي بشكل يومي لتكون عظامك في حالة افضل دائما

٤-عصير البرتقال

البرتقال من الفواكه التي تتمتع بطعم رائع وفوائد كثيرة لذا تناولي كوب من عصير البرتقال فتحصلي على الكمية اللازمة لك من فيتامين د

٥- صفار البيض

يعد صفار البيض من المصادر الاساسية لفيتامين د ولكني انصحك الا تعتمدي على البيض بشكل اساسي نظرا لارتفاع الكوليسترول به فكل بيضة تحتوي على٢٠٠ جرام من الكوليسترول

٦- رقائق الذرة المصنعة “الكورن فليكس”

ان كنت من محبي الحبوب المصنعة مثلي فتناولي كوب من رقائق الكورن فليكس مع الحليب لتحصلي على ما تحتاجينه من فيتامين د

٧- الكبدة الطازج

هل تعلمين انك اذا تناولتي ١٠٠ جرام من الكبدة الطازجة ستحصلين على ما يكفي لجسمك من فينامين د؟ هذا بالاضافة الى انك ستحصلين على البروتين وفيتامين A

الأقسام التغذية

أخر المواضيع من قسم : التغذية

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