Vitamin D tamna vegetarian chaw

Tunlaiah in chhungah kan tawm nasa tawh a, naupang pawh khawlaiah an infiam vak vak tawh lo a, heng vang te hi ni maw kum lama naupang zawk zingah pawh vitamin D tlachham kan tam ta hle. Vitamin D kan hmuh theihna awlsam leh tha ber chu ni lum ai a ni a, thla a sik leh dawn ta a, ni lum ai te pawh a nuam leh tan tawh ang, mahse, kan taksa kan khuhbo vek thin si a, duh angin vitamin D kan hmu tha thin lo. Nitin minute 15 vel tak ni luma inpho hian kan taksa mamawh vitamin D awlsam takin kan dawng thei niin an sawi thin, mahse, vitamin D kan tlachham deuh fur bawk si. Tun tumah hian Times of India-in vegetarian chaw zinga vitamin D tamna ni a an sawi te kan rawn tarlang e.
1. Bawnghnute atanga thil siam: Bawnghnute atanga thil siam chi hrang hrang zingah yogurt (dhoi) kan tih ang chi te leh cheese te hi a siam dan phung (process) avangin vitamin D an pai tam viau. Chuvangin nitin dhoi (chini pawlh thlum ni lo a tha ber) bowl khat vel tak ei ziah tum rawh. Cheese zailep khat vel te i ei tel theih chuan a tha lehzual.
2. Pâ: Pâ (mushroom) te hian vitamin D an pai tam hle, a bik takin ni saa pho hian pâ a vitamin D awm chu a tam duh lehzual a, chuvangin nisa hnuaia pa rep te pawh a tha kawp mai. Pâ zawng zawng a inang vek lo a, in chhunga khawi chi pâ ai chuan ni êng hmu ngei a pa to te a tha zawk. Pâ-ah hian selenium leh ergothioneine a tam bawk a, chu chu immune system tichaktu tha tak a ni bawk.
3. Thlai bawnghnute!: Milk hi bawnghnute kan ti miau a, plant-base milk pawh thlai bawnghnute tih ve mai a ngai! Bekang, almond leh oat atanga hetiang an siam te hian vitamin D an pai tam thin.