{"id":41027,"date":"2018-09-21T08:42:20","date_gmt":"2018-09-21T05:42:20","guid":{"rendered":"http:\/\/realitatearutiera.ro\/?p=41027"},"modified":"2018-09-21T08:42:20","modified_gmt":"2018-09-21T05:42:20","slug":"vine-perioada-rece-cum-sa-iti-faci-rezerve-de-vitamina-d","status":"publish","type":"post","link":"https:\/\/realitatearutiera.ro\/?p=41027","title":{"rendered":"Vine perioada rece, cum s\u0103 \u00ee\u021bi faci rezerve de vitamina D"},"content":{"rendered":"<p><strong>Vitamina D poate face minuni pentru organism. Protejeaz\u0103 organismul de afec\u0163iunile respiratorii, tuse, nas \u00eenfundat, secre\u0163ii nazale, \u015fi \u00eembun\u0103t\u0103\u0163e\u015fte r\u0103spunsul imun al corpului \u00een cazul unui contact cu un virus.\u00a0<\/strong><\/p>\n<p>\u201cRecomand introducerea alimentelor bogate \u00een vitamina D pentru o stare optim\u0103 de s\u0103n\u0103tate. Vitamina D este esen\u0163ial\u0103 pentru buna func\u0163ionare a sistemului osteoarticular \u015fi este implicat\u0103 \u00een multiple procese metabolice. Aceasta este indispensabil\u0103 pentru absorb\u0163ia calciului \u00een organism. Caren\u0163a poate sta la baza unor forme severe de dezechilibru fosofocalcic, cu manifest\u0103ri musculoscheletale importante\u201d, adaug\u0103\u00a0<strong>nutri\u0163ionistul Florin Ioan B\u0103l\u0103nic\u0103\u00a0pentru Ce se \u00eent\u00e2mpl\u0103, doctore?!<\/strong><\/p>\n<p><strong>Iat\u0103 care sunt, \u00een opinia specialistului, alimentele bogate \u00een vitamina D!<\/strong><\/p>\n<p><strong>\u201e<a title=\"Vitamina D, \u00abvitamina soarelui\u00bb \u2013 c\u00e2t ne trebuie, cum ne ajut\u0103 \u015fi unde o g\u0103sim?\" href=\"https:\/\/www.csid.ro\/health\/sanatate\/vitamina-d-vitamina-soarelui-cat-ne-trebuie-cum-ne-ajuta-si-unde-o-gasim-10768864\" target=\"_blank\" rel=\"noopener\">Vitamina D<\/a>\u00a0<\/strong>este o vitamin\u0103 liposolubil\u0103 (solubil\u0103 \u00een gr\u0103simi), care se sintetizeaz\u0103 la nivelul pielii, (\u00een propor\u0163ie major\u0103, de 80-90%), sub influen\u0163a razelor ultraviolete B. Pentru absorb\u0163ia vitaminei D avem nevoie de gr\u0103simi vegetale, cum ar fi avocado, oleaginoase (nuci, migdale, seminte), sau gr\u0103simi animale, prin consumul de pe\u015fte, (somon, hering, cod, sardine, macrou)\u201d, precizeaz\u0103\u00a0nutri\u0163ionistul Florin Ioan B\u0103l\u0103nic\u0103.<\/p>\n<p><strong>Iaurtu<\/strong>l este o surs\u0103 de vitamina D \u015fi con\u0163ine probiotice, bacterii s\u0103n\u0103toase care se g\u0103sesc \u00een mod natural \u00een flora intestinal\u0103. Consumul de iaurt ajut\u0103 la \u00eembun\u0103\u0163irea func\u0163iei sistemului imunitar prin aportul de vitamina B 6, D \u015fi la reducerea simptomelor de r\u0103ceal\u0103, care se \u00eenso\u0163esc, uneori, \u015fi de tulbur\u0103ri intestinale. Po\u0163i ad\u0103uga miere \u00een iaurt pentru a maximiza eficacitatea iaurtului \u00een tratarea r\u0103celii.<\/p>\n<p><strong>Br\u00e2nzeturile<\/strong>\u00a0sunt o surs\u0103 valoroas\u0103 de substan\u0163e nutritive de care organismul are nevoie pentru a func\u0163iona normal. Consumul regulat aduce un aport de vitamine (A, D, E, K), minerale (calciu, fosfor, magneziu) precum \u015fi de proteine, fiind recomandate la orice v\u00e2rst\u0103.<\/p>\n<p><strong>Pe\u015ftele gras<\/strong>\u00a0sau conservat \u00een ulei con\u0163ine foarte mult\u0103 vitamina D. Heringul, somonul sau tonul nu trebuie s\u0103 lipseasc\u0103 din alimenta\u0163ie.<\/p>\n<p><strong>Carnea de porc<\/strong>\u00a0reprezint\u0103 o surs\u0103 excelent\u0103 de vitamina D. Este de preferat s\u0103 optezi pentru carnea macr\u0103, deoarece aici se g\u0103se\u015fte cea mai mare concentra\u0163ie de substan\u0163e nutritive.<\/p>\n<p><strong><a title=\"Ciupercile Intaresc sistemul imunitar\" href=\"https:\/\/www.csid.ro\/health\/sanatate\/ciupercile-intaresc-sistemul-imunitar-3047630\" target=\"_blank\" rel=\"noopener\">Ciupercile\u00a0<\/a><\/strong>sunt bogate \u00een vitamina D \u015fi sunt o surs\u0103 indispensabil\u0103 de proteine, \u00een special pentru vegetarieni.<\/p>\n<p><strong>Uleiul de ficat de cod<\/strong>\u00a0are un con\u0163inut ridicat de vitamina A, vitamina D \u015fi acizi gra\u015fi Omega 3. O lingur\u0103 de ulei de ficat de cod reprezint\u0103 dublul dozei zilnice recomandate din aceast\u0103 substan\u0163\u0103.<\/p>\n<p><strong>Ou\u0103le.\u00a0<\/strong>Vitamina D se g\u0103se\u015fte \u00een g\u0103lbenu\u015f.<\/p>\n<p><strong>Halibutul<\/strong>\u00a0este o specie de pe\u015fte cu un con\u0163inut ridicat de vitamina D. De asemenea, bogat \u00een proteine, vitamine din complexul B, zinc, magneziu \u015fi potasiu. P\u0103str\u0103vul este o alt\u0103 surs\u0103 bun\u0103 de vitamina D, proteine, vitamine din complexul B \u015fi minerale. Tonul conservat are aproximativ 40 UI de vitamina D \u015fi este o surs\u0103 bun\u0103 de acizi gra\u015fi Omega-3, potasiu, magneziu, seleniu \u015fi zinc.<\/p>\n<p><strong>Cerealele<\/strong>\u00a0fortificate sunt \u00eembog\u0103\u0163ite cu vitamine \u015fi minerale. Astfel, o can\u0103 de cereale con\u0163ine aproximativ 100 UI de vitamina D. Cerealele integrale sunt, de asemenea, o surs\u0103 bun\u0103 de vitamine \u015fi minerale, plus fibre.<\/p>\n<p><strong>Tofu\u00a0<\/strong>este s\u0103rac \u00een calorii \u015fi un bun \u00eenlocuitor al br\u00e2nzei. Acest produs ofer\u0103 \u00een 100 de grame circa 30% din doza zilnic\u0103 necesar\u0103 de vitamina D. Poate fi\u00a0 ad\u0103ugat la salate sau poate fi g\u0103tit.<\/p>\n<p>sursa: csid.ro<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vitamina D poate face minuni pentru organism. Protejeaz\u0103 organismul de afec\u0163iunile respiratorii, tuse, nas \u00eenfundat, secre\u0163ii nazale, \u015fi \u00eembun\u0103t\u0103\u0163e\u015fte r\u0103spunsul<\/p>\n","protected":false},"author":1,"featured_media":41030,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":"","jetpack_publicize_message":""},"categories":[11],"tags":[],"class_list":["post-41027","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-stiri-interne"],"jetpack_featured_media_url":"https:\/\/i2.wp.com\/realitatearutiera.ro\/wp-content\/uploads\/2018\/09\/2f73f67e26a30cce53d3f523cf89127f-1514469078.jpg?fit=660%2C380&ssl=1","jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p61naM-aFJ","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/41027","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=41027"}],"version-history":[{"count":1,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/41027\/revisions"}],"predecessor-version":[{"id":41031,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/41027\/revisions\/41031"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/media\/41030"}],"wp:attachment":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=41027"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=41027"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=41027"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}