08 Jan 2016

သန္မာေသာအရိုးတည္ေဆာက္ဖို႔အတြက္ ကယ္ဆီယမ္ႏွင့္ ဗီတာမင္ဒီက အဓိက လိုအပ္ပါသည္။ ကယ္ဆီယမ္သည္ ခႏၶာကိုယ္ရွိအရိုးႏွင့္သြားကို သန္မာေစျပီး ဗီတာမင္ ဒီသည္ ခႏၶာကိုယ္မွ ကယ္ဆီယမ္စုပ္ယူျခင္းကို အားေပးပါသည္။ လူလတ္ပိုင္းမွ အသက္ ၅၀ အထိလူတစ္ေယာက္ဟာ တစ္ေန႔လွ်င္ ကယ္ဆီယမ္ ၁၀၀၀ မီလီဂရမ္ႏွင့္ ဗီတာမင္ဒီ ၂၀၀ IUS လိုအပ္ပါသည္။ အသက္ ၅၀ အထက္လူမ်ားသည္ ကယ္ဆီယမ္ ၁၂၀၀ မီလီဂရမ္ႏွင့္ ဗီတာမင္ ဒီ ၄၀၀ မွ ၆၀၀ လိုအပ္ပါသည္။ ေအာက္ပါအစားအေသာက္မ်ားသည္ အရိုးအတြက္ ေကာင္းမြန္ပါသည္။ 

၁။ ဒိန္ခ်ဥ္
လူအမ်ားစုသည္ ဗီတာမင္ဒီကို ေနေရာင္ျခည္မွ ရရွိပါသည္။  သို႔ေသာ္ ဒိန္ခ်ဥ္တြင္လည္း ဗီတာမင္ ဒီဓါတ္ပါ၀င္ပါသည္။ ဒိန္ခ်ဥ္တစ္ခြက္ေသာက္လွ်င္ သင္ေန႔စဥ္လိုအပ္ေသာ ကယ္ဆီယမ္ဓါတ္ရရွိပါသည္။ အဆီမပါေသာ ဒိန္ခ်ဥ္တစ္ခြက္ကို ေသာက္လွ်င္ေန႔စဥ္လိုအပ္ေနေသာ ကယ္ဆီယမ္ဓါတ္၏ ၃၀ ရာခိုင္ႏႈန္းႏွင့္ ဗီတာမင္ ဒီဓါတ္ ၂၀ ရာခိုင္ႏႈန္းရရွိပါသည္။ 

 

၂။ ႏြားႏို႔
၈ေအာင္စရွိေသာ အဆီဓါတ္မပါေသာ ႏြားႏုိ႔သည္ ကယ္လိုရီ ၉၀ ပါ၀င္ပါသည္။ သင္ေန႔စဥ္လိုအပ္ေနေသာ ကယ္ဆီယမ္၏ ၃၀ ရာခိုင္ႏႈန္းကို ျဖည့္စြမ္းေပးႏိုင္ပါသည္။ သို႔ေသာ္ ႏြားႏို႔တြင္ ဗီတာမင္ ဒီဓါတ္မပါ၀င္ပါ။ ဗီတာမင္ ဒီကို အျပင္မွ ျဖည့္စြက္စားသံုးရပါမည္။

 

၃။ ခ်ိစ္
၁ ေအာင္စခြဲရွိေသာ ခ်ိစ္သည္ ေန႔စဥ္လိုအပ္ေသာ ကယ္ဆီယမ္၏ ၃၀ ရာခိုင္ႏႈန္းပါ၀င္ျပီး ဗီတာမင္ဒီဓါတ္အနည္းငယ္ရွိပါသည္။ 

 

၄။ ငါးေသးေသးေလးမ်ား
ထိုငါးေသးေသးေလးမ်ားသည္ ဗီတာမင္ဒီႏွင့္ ကယ္ဆီယမ္ဓါတ္အေျမာက္အမ်ားပါ၀င္ပါသည္။ 

 

၅။ ဥအမ်ိဳးမ်ိဳး
ဥမ်ားတြင္ သင္ေန႔စဥ္လိုအပ္ေသာ ဗီတာမင္ ဒီ ၆ ရာခိုင္ႏႈန္းပါ၀င္သည္။ ဗီတာမင္ ဒီ ဓါတ္သည္ အႏွစ္ထဲတြင္သာ ရွိပါသည္။ အကာတြင္မပါပါ။

 

၆။ ဆဲလ္မြန္ငါး
ဆဲလ္မြန္ငါးသည္ အိုမီဂါ ၃ အလံုအေလာက္ပါ၀င္ျပီး ၃ ေအာင္စ အေလးခ်ိန္ရွိေသာ ဆဲလ္မြန္တြင္ ဗီတာမင္ ဒီ ဓါတ္မ်ားစြာပါ၀င္ပါသည္။ ထုိ႔ေၾကာင့္ ဆဲလ္မြန္ကို ႏွလံုးႏွင့္အရိုးအတြက္ စားသင့္ပါသည္။

 

၇။ တူနာငါး
 တူနာငါးသည္ ဗီတာမင္ ဒီ မ်ားစြာပါ၀င္ေသာ ငါးမ်ိဳးျဖစ္ပါသည္။  ၃ ေအာင္စရွိေသာ တူနာသည္ ဗီတာမင္ ဒီ ၁၅၄ IU ပါ၀င္ပါသည္။ 

 

၈။ လိေမၼာ္ရည္
လိေမၼာ္ရည္ထဲတြင္ ဗီတာမင္ ဒီ ဓါတ္ႏွင့္ကယ္ဆီယမ္မပါ၀င္ပါ။ သို႔ေသာ္ ၄င္းသည္ ကယ္ဆီယမ္ႏွင့္ ဗီတာမင္ဒီ ဓါတ္ကို တိုးျမွင့္ေပးပါသည္။ ေလ့လာမႈမ်ားအရ လိေမၼာ္ရည္သည္ ကယ္ဆီယမ္ဓါတ္ကို စုပ္ယူမႈအားေကာင္းေစပါသည္။

 

Build a strong structure

When it comes to building strong bones, there are two key nutrients: calcium and vitamin D. Calcium supports your bones and teeth structure, while vitamin D improves calcium absorption and bone growth. 
These nutrients are important early in life, but they may also help as you age. If you develop osteoporosis, a disease characterized by brittle and breaking bones, getting plenty of calcium and vitamin D may slow the disease and prevent fractures. 
Adults up to age 50 should get 1,000 milligrams of calcium and 200 international units (IUs) of vitamin D a day. Adults over 50 should get 1,200 milligrams of calcium and 400 to 600 IU of vitamin D. 

Here are food tips :
1.Yogurt
Most people get their vitamin D through exposure to sunlight, but certain foods, like yogurt, are fortified with vitamin D. 
One cup of yogurt can be a creamy way to get your daily calcium. Stonyfield Farms makes a fat-free plain yogurt that contains 30% of your calcium and 20% of your vitamin D for the day. 
And though we love the protein-packed Greek yogurts, these varieties tend to contain less calcium and little, if any, vitamin D.

2.Milk
There's a reason milk is the poster child for calcium. Eight ounces of fat-free milk will cost you 90 calories, but provide you with 30% of your daily dose of calcium. Choose a brand fortified with vitamin D to get double the benefits. 

Can't get three glasses a day? Try blending milk into a smoothie or sauce.

3.Cheese
Just because cheese is full of calcium doesn't mean you need to eat it in excess (packing on the pounds won’t help your joints!). Just 1.5 ounces (think a set of dice) of cheddar cheese contains more than 30% of your daily value of calcium, so enjoy in moderation. 
Most cheeses contain a small amount of vitamin D, but not enough to put a large dent in your daily needs.

4.Sardines
These tiny fish, often found in cans, have surprisingly high levels of both vitamin D and calcium. Though they may look a bit odd, they have a savory taste that can be delicious in pastas and salads.

5.Eggs
Though eggs only contain 6% of your daily vitamin D, they're a quick and easy way to get it. Just don’t opt for egg whites—they may cut calories, but the vitamin D is in the yolk.

6.Salmon
Salmon is known for having plenty of heart-healthy omega-3 fatty acids, but a 3-ounce piece of sockeye salmon contains more than 100% of your vitamin D. So eat up for your heart and your bones.

7.Tuna
Tuna, another fatty fish, is a good source of vitamin D. Three ounces of canned tuna contains 154 IU, or about 39% of your daily dose of the sunshine vitamin. Try these low-cal Tuna-Melt Tacos as a way to sneak in vitamin D and calcium.

8.Orange juice
A glass of fresh-squeezed OJ doesn't have calcium or vitamin D, but it's often fortified to contain these nutrients. Try Tropicana's Calcium + Vitamin D to get a boost of these essentials. 

Also, studies have shown that the ascorbic acid in OJ may help with calcium absorption, so you may be more likely to get the benefits of this fortified drink.

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