Diet with vitamin D: How and how much to take

    It's possible lose weight by taking vitamin D and without the work? If you stick to some recent studies, it would have to ingest every day 5 micrograms of vitamin D to maintain weight under control and avoid extra kilos. Vitamin D, known as the supervitamina, is an exceptional ally for weight loss because it helps activate metabolism, combat swelling responsible for fat accumulation and promotes satiety. It is important to consume adequate amounts of vitamins, in this case vitamin D, without exceeding the dose, because excesses can have unwanted effects. Check to see if our diet has the necessary supply of vitamin, should know what the Foods rich in this vitamin.

    1. Much Vitamin D must consume

    Vitamin D helps burn calories, activate metabolism and increase muscle tone. The recommended amount is 5 micrograms per day, and only for a limited time, you can increase the amount. Too much can cause nausea, dizziness and other side effects.

    2. Vitamin D in fish

    He fresh fish It is one of the main sources of vitamin D. Thus, for example, Salmon, tuna, anchovies and herrings are some of the richest in this vitamin fish. A fillet 100 grams of tuna, for example, contains 16 micrograms of vitamin D.

    3. Vitamin D in fruit and vegetables

    Vitamin D, in combination with calcium, It is found mostly in fruits and vegetables. In order to preserve as many nutrients, provided that it is better to raw or very short cooking eat. Choose green leafy vegetables, nuts and mushrooms.

    4. Vitamin D in whole grains

    Vitamin D is also present in the whole grains, wheat flakes, oats and bran (without exceeding the daily doses). They are ideal for food breakfast or snack, helping us to keep under control the nervous hunger that leads to snacking between meals.

    5. Vitamin D in eggs

    Of the egg It is healthier bud and egg, although in this case we focus on the yolk because it contains about 5 micrograms of vitamin D. They can be eaten cooked or used to enrich a salad. However, it should not exceed the recommended three eggs a week amount.

    6. Vitamin D in milk

    The dairy products They are also a good source of vitamin D, although in this case it is advisable to choose dairy low fat -to better care for the weight-. There are also fortified with vitamin D. Milk As for food, it is also good to include in the diet vegetable milks.

    7. Vitamin D from the sun

    Especially in winter our reserves vitamin D They can be reduced, and for that nothing like a good walk in the middle of the day to take advantage of sunlight. you only need to spend about 15-20 minutes a day, exercise also very healthy. The sun activates the synthesis of vitamin D.

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