Vitamin

Vitamin sune rukunin abubuwa waɗanda ake buƙata don aikin kwayar halitta, girma, da haɓaka.

Akwai muhimman bitamin guda 13. Wannan yana nufin cewa ana buƙatar waɗannan bitamin don jiki yayi aiki daidai. Sune:

• Vitamin A
• Vitamin C
• Vitamin D
• Vitamin E
• Vitamin K
• Vitamin B1 (thiamine)
• Vitamin B2 (riboflavin)
• Vitamin B3 (niacin)
• Fantothenic acid (B5)
• Biotin (B7)
• Vitamin B6
• Vitamin B12 (cyanocobalamin)
• Folate (folic acid da B9)

Ana hada bitamin zuwa gida biyu:

• Ana adana bitamin mai narkewa cikin kayan mai mai jiki. Kwayoyin bitamin masu narkewa guda hudu sune bitamin A, D, E, da K. Waɗannan bitamin suna saurin shan jiki ta jiki yayin kasancewar mai.
• Akwai tara bitamin mai narkewa. Ba a adana su cikin jiki. Duk wani ragowar bitamin mai narkewa cikin ruwa yana barin jiki ta cikin fitsari. Kodayake, jiki yana riƙe da ɗan ajiyar waɗannan bitamin, dole ne a sha su akai-akai don hana ƙarancin cikin jiki. Vitamin B12 shine kawai bitamin mai narkewa na ruwa wanda za'a iya adana shi a cikin hanta tsawon shekaru.

Wasu abubuwan "kamar abubuwan bitamin" suma jiki suna buƙata kamar:

• Choline
• Carnitine

Kowane bitamin da aka jera a ƙasa yana da mahimmin aiki a jiki. Rashin ƙarancin bitamin na faruwa ne lokacin da baka sami wadataccen bitamin ba. Rashin bitamin na iya haifar da matsalolin lafiya.

Rashin cin fruitsa enoughan itace, kayan lambu, wake, kayan lambu, hatsi gaba ɗaya da abinci mai ƙarfi na kiwo na iya ƙara haɗarin ku ga matsalolin lafiya, gami da cututtukan zuciya, kansar, da ƙarancin ƙashi (osteoporosis).

• Vitamin A yana taimaka wajan samar da kuma kula da hakora masu kyau, kasusuwa, nama mai laushi, membobin mucous, da fata.
• Vitamin B6 ana kiransa pyridoxine. Vitamin B6 yana taimakawa samar da jajayen jini da kiyaye aikin kwakwalwa. Wannan bitamin shima yana da mahimmiyar rawa a cikin sunadaran da suke bangaren halayen sunadarai da yawa a jiki. Proteinarin furotin da kuke ci yafi ƙarfin pyridoxine da jikinku ke buƙata.
• Vitamin B12, kamar sauran bitamin B, yana da mahimmanci don kumburi. Hakanan yana taimakawa ƙirƙirar jajayen ƙwayoyin jini da kiyaye tsarin juyayi na tsakiya.
• Vitamin C, ana kuma kiran shi ascorbic acid, antioxidant ne wanda ke inganta lafiyayyen hakora da cingam. Yana taimakawa jiki ya sha ƙarfe kuma ya kiyaye lafiyayyen nama. Hakanan yana da mahimmanci don warkar da rauni.
• Vitamin D ana kuma san shi da "bitamin na hasken rana," tunda jiki ne yake yin sa bayan ya kasance a cikin rana. Mintuna goma zuwa 15 na hasken rana sau 3 a mako sun isa don samar da buƙatun jiki na bitamin D ga yawancin mutane a yawancin latitude. Mutanen da ba sa zama a wurare masu rana ba sa iya samun isasshen bitamin D. Yana da matukar wahala a samu isasshen bitamin D daga tushen abinci shi kaɗai. Vitamin D na taimakawa jiki wajen karbar alli. Kuna buƙatar alli don haɓakawa ta yau da kullun da kiyaye lafiyar hakora da ƙashi. Hakanan yana taimakawa wajen kiyaye matakan jini na alli da phosphorus.
• Vitamin E antioxidant ne wanda aka fi sani da tocopherol. Yana taimakawa jiki ya samar da jajayen jini da amfani da bitamin K.
• Ana bukatar Vitamin K saboda in ba shi ba, jini ba zai dunkule wuri daya ba (coagulate). Wasu nazarin suna nuna cewa yana da mahimmanci ga lafiyar ƙashi.
• Biotin yana da mahimmanci don maye gurbin sunadarai da carbohydrates, da kuma samar da hormones da cholesterol.
• Niacin shine bitamin B wanda ke taimakawa wajen kiyaye lafiyar fata da jijiyoyi. Hakanan yana da tasirin rage yawan cholesterol a manyan allurai.
• Folate yana aiki tare da bitamin B12 don taimakawa ƙirƙirar jajayen ƙwayoyin jini. Ana buƙata don samar da DNA, wanda ke sarrafa haɓakar nama da aikin kwayar halitta. Duk macen da take da ciki ta tabbatar ta sami isasshen abinci. Levelsananan matakan fure suna da alaƙa da larurar haihuwa kamar su spina bifida. Yawancin abinci yanzu suna da ƙarfi tare da folic acid.
• Pantothenic acid yana da mahimmanci don canzawar abinci. Hakanan yana taka rawa wajen samar da sinadarin hormones da cholesterol.
• Riboflavin (bitamin B2) yana aiki tare da sauran bitamin na B. Yana da mahimmanci ga ci gaban jiki da samar da jajayen ƙwayoyin jini.
• Thiamine (bitamin B1) yana taimaka wa ƙwayoyin jikin su canza carbohydrates zuwa kuzari. Samun wadataccen carbohydrates na da matukar mahimmanci yayin daukar ciki da shayarwa. Hakanan yana da mahimmanci don aikin zuciya da ƙwayoyin jijiyoyin lafiya.
• Choline yana taimakawa cikin aikin al'ada na kwakwalwa da tsarin juyayi. Rashin choline na iya haifar da kumburi a hanta.
• Carnitine yana taimakawa jiki don canza ƙwayoyin mai zuwa makamashi.

BATAMI-MAI SAUKI

Vitamin A:

• 'Ya'yan itaciya masu duhu
• Duhu kayan lambu
• Kwai gwaiduwa
• Madara mai ƙarfi da kayayyakin kiwo (cuku, yogurt, man shanu, da cream)
• Hanta, naman sa, da kifi

Vitamin D:

• Kifi (mai kama da kifi irin su kifin kifi, mackerel, herring, da lemu mai tsami)
• Kifin hanta mai (cod hanta mai)
• Alsaure hatsi
• Madara mai ƙarfi da kayayyakin kiwo (cuku, yogurt, man shanu, da cream)

Vitamin E:

• Avocado
• Dark kore kayan lambu (alayyafo, broccoli, bishiyar asparagus, da kuma koren ganye)
• Margarine (wanda aka yi daga safflower, masara, da man sunflower)
• Mai (safflower, masara, da sunflower)
• Gwanda da mangwaro
• Tsaba da kwayoyi
• Kwayar ƙwaya ta alkama da kuma man ƙwaya ta alkama

Vitamin K:

• Kabeji
• Farin kabeji
• Hatsi
• Dark kore kayan lambu (broccoli, Brussels sprouts, da bishiyar asparagus)
• Duhu kayan lambu (alayyafo, kale, kwalabe, da koren ganye)
• Kifi, hanta, naman sa, da kwai

VITAMIN-RUWAN-RUWA

Biotin:

• Cakulan
• Hatsi
• Kwai gwaiduwa
• Kayan kafa
• Madara
• Kwayoyi
• Naman kwayoyin (hanta, koda)
• Alade
• Yisti

Folate:

• Bishiyar asparagus da broccoli
• Beets
• Yisti na Brewer
• Bushewar wake (dafaffen wake, na ruwa, koda, da lima)
• Alsaure hatsi
• Green, kayan lambu (alayyafo da romo)
• Lentils
• Lemu da lemu mai zaki
• Gyada man gyada
• Kwayar hatsi

Niacin (bitamin B3):

• Avocado
• Qwai
• Gurasa da wadataccen hatsi
• Kifi (tuna da kifin ruwa mai gishiri)
• Naman nama
• Kayan kafa
• Kwayoyi
• Dankali
• Kaji

Pantothenic acid:

• Avocado
• Broccoli, kale, da sauran kayan lambu a cikin dangin kabeji
• Qwai
• Legumes da kayan lambu
• Madara
• Naman kaza
• Naman kwayoyin
• Kaji
• Fari da dankali mai zaki
• Cikakken hatsi

Thiamine (bitamin B1):

• Ruwan madara
• Kwai
• Ingantaccen burodi da gari
• Naman nama
• Kwai (busassun wake)
• Kwayoyi da tsaba
• Naman kwayoyin
• Peas
• Dukan hatsi

Pyroxidine (bitamin B6):

• Avocado
• Ayaba
• Kwai (busassun wake)
• Nama
• Kwayoyi
• Kaji
• Cikakken hatsi (niƙa da sarrafawa yana cire yawancin wannan bitamin)

Vitamin B12:

• Nama
• Qwai
• Ingantattun abinci irin su soymilk
• Madara da kayan madara
• Naman ganyayyaki (hanta da koda)
• Kaji
• Shellfish

SAURARA: Tushen dabba na bitamin B12 ya fi dacewa da jiki fiye da tushen shuka.

Vitamin C (ascorbic acid):

• Broccoli
• Brussels ta tsiro
• Kabeji
• Farin kabeji
• 'Ya'yan itacen Citrus
• Dankali
• Alayyafo
• Strawberries
• Tumatir da ruwan tumatir

Mutane da yawa suna tunanin cewa idan wasu suna da kyau, da yawa ya fi kyau. Wannan ba koyaushe lamarin bane. Babban allurai na wasu bitamin na iya zama mai guba. Tambayi mai ba ku kiwon lafiya abin da ya fi dacewa a gare ku.

Gwajin Abincin da aka Bada (RDAs) don bitamin yana nuna yawancin kowace bitamin da yawancin mutane zasu samu kowace rana.

• RDA na bitamin ana iya amfani dashi azaman manufa ga kowane mutum.
• Yaya yawan kowane bitamin da kuke buƙata ya dogara da shekarunku da jima'i. Sauran dalilai, kamar ciki da yanayin lafiyar ku, suma suna da mahimmanci.

Hanya mafi kyau don samun duk bitamin da ake buƙata a kowace rana shine cin abinci mai daidaituwa wanda ya ƙunshi nau'ikan 'ya'yan itatuwa, kayan lambu, abinci mai ƙoshin kiwo, legaƙ (ƙi (busassun wake), lentil, da hatsi gaba ɗaya.

Abubuwan karin abinci wata hanya ce ta samun bitamin da kuke buƙata idan abincin da kuke ci baya kawo wadatattun bitamin. Plementsarin kari na iya zama taimako a lokacin daukar ciki da kuma matsalolin lafiya na musamman.

Idan ka dauki kari, kar ka dauki sama da 100% na RDA sai dai idan kana karkashin kulawar mai bayarwa. Yi hankali sosai game da yawan abubuwan bitamin masu narkewar mai. Waɗannan sun haɗa da bitamin A, D, E, da K. Waɗannan bitamin ana adana su a ƙwayoyin mai, kuma za su iya ginawa a jikinka kuma suna iya haifar da lahani.

• 'Ya'yan itãcen marmari da kayan marmari

Mason JB. Vitamin, ma'adanai masu alama, da sauran kayan ƙarancin abinci. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: babi na 218.

Salwen MJ. Vitamin da abubuwa masu alama. A cikin: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis and Management by Hanyoyin Laboratory. 23 ga ed. St Louis, MO: Elsevier; 2017: babi na 26.