三種不錯的維生素D的來源
Just like any other vitamins and minerals, vitamin D plays a crucial role in many important body functions. We need to meet our vitamin D needs in order to avoid serious health issues.
就像其它的維生素和礦物質一樣，維生素D在很多重要的身體機能上扮演着一個至關重要的角色。Not getting enough vitamin D can lead to weak bones, sclerosis, muscle weakness, depression, and even cancer. Besides getting 10 to 15 minutes of sun exposure each day, consider incorporating the following foods into your meal plan to boost your Vitamin D intake.
沒有獲取足夠的維生素D能夠導致骨質疏鬆，細胞壁硬化，肌無力，抑鬱症，甚至患癌症。除了每天進行10到15分鐘的太陽照射以外，爲了提升你的維生素D的攝入量你應該考慮把下面的食物安排進你的膳食計劃裏。1. Dairy products
1. 乳製品
Cow's or goat's milk is an excellent source of vitamin D. Cow's milk provides your body with about 50% of your Vitamin D daily requirements, while goat's milk provides only 31%.
牛奶或羊奶是一個不錯的維生素D的來源。牛奶能夠提供給你的身體每日所需維生素D總量的50%，同時羊奶僅僅提供31%。Anyway, any organic milk is healthy as it is fortified with bone-building calcium. Apart from milk, consider consuming cheese, cottage cheese, butter, yogurt, buttermilk, and kefir. Look for low-fat versions if you are on a diet.
總而言之，任何有機奶都是對健康有益的因爲它補充了骨骼生長所需的鈣。除了奶，還可以考慮吃奶酪，白乾酪，黃油，酸奶酪，脫脂乳和開菲爾。如果你在節食就選擇低脂型的。2. Eggs
2. 雞蛋Personally I consider eggs a superfood because they contain so many vitamins and minerals that not eating them is a huge mistake. They contain tons of protein, choline, vitamin A, vitamin B12, vitamin B6, calcium and vitamin D.
我個人認爲雞蛋是一個極好的食物因爲它們含有許多維生素和礦物質不吃雞蛋是一個巨大的錯誤。它們含有大量的蛋白質，膽鹼，維生素A，維生素B12，維生素B6，鈣和維生素D。One egg provides your body with 11% of your daily recommended value of Vitamin D. Isn't it a reason to have some eggs for breakfast or lunch?
一個雞蛋提供給你的身體每天所需維生素D總量的11%。它難道不是早飯或午飯吃一些雞蛋的一個理由嗎？3. Caviar
3. 魚子醬
Caviar is fortified with vitamin B12, vitamin B6, vitamin D, vitamin A, calcium, iron, and protein. I am not a big caviar fan, but if you are, why not make it a part of your weekly meal plan?
魚子醬富含維生素B12，維生素B6，維生素D，維生素A，鈣，鐵和蛋白質。我不喜歡吃魚子醬，但如果你喜歡，爲什麼不讓它成爲你每週膳食計劃的一部分呢？There are many ways to consume caviar, but make sure you do not cook and bake it. Avoid buying fake caviar.
吃魚子醬有許多種方式，但千萬不要煮或者烤它。避免購買僞造的魚子醬。Vitamin D deficiency is a big problem these days since we tend to spend more time in the offices during the day. Whenever possible, try to walk outdoors to get your dose of vitamin D. Include these three foods in your meal plan to make sure your vitamin D intake is not low.
現在維生素D缺失是一個大問題因爲我們一天中經常花費很多時間在辦公室裏。只要有可能的話，儘量出去散散步以此來獲取你身體所需的維生素D。將這三種食物納入你的膳食計劃裏以此來確保你的維生素D的攝入量是足夠的。
