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Marwalba oo miisaanka qofku uu batoh waxa uu halis 100% ah ugu jiraa in fiitamin D-gu uu hoos u dhaco.
Fadlan hadii miisaankaagu uu ka badan yahay 85kg waa in aad eegtaa xadiga fiitamin D-gaaga ,waxa lagu ogaadaa shaybaadh.
CALAAMADAHA LAGU GARTO IN FIITAMIN-D GAAGU UU HOOSEEYO WAXA KA MID AH.
– Diidid.
– Hurdo xumo.
– Lafo-xanuun.
– Isku-buuq iyo fikir badan.
– Timo daadasho.
– Muruqyada oo bilaa awood noqda.
– Cunto-xumo.
– Maqaar cawlan.
5 CUNTO OO LAGA HELO FIITAMIN-D GA UGU BADAN..
– Kalluunka ay ka mid yihiin tuna, salmon iyo trouta.
– Beedka.
– Lo’da beerkeeda.
– Beerka kalluunka.
CUNTOOYINKA XADIGA AAN BADANAYN LAGA HELO EE FIITAMIN-D GA AH.
– Cuntada galka leh.
– Caanaha .
– Canbaha.
– Qamandida.
FIITAMIN D- GA AYNU KA HELNO CADCEEDDA MA INAGU FILANYAHAY?
MAY, sababtoo ah xaddi yar ayaa soo gaadhaysa maqaarkeena.
Waxa loo baahanyahay in qofku uu qaato cuntooyinka uugu badan-yahay fiitamin-D gu.
MA QAADAN KARAA KINIINADA FIITAMIN-D?
Haa , uu qaadan karaa qof walba iyo da’ walbah waxa ay ku xidhan tahay baahida loo qabo fiitamin-D.
SIDA AAD KOR UGU QAADI KARTID FIITAMIN-D GAAGA WAXA KA MID AH:-
– Isticmaal cuntooyinka uu ku badan yahay fiitamin D.
– Cadceed kugu filan maalintii hel.
– Isticmaal daawooyiinka fiitamin-D sida kiniinada.
