Abubuwa Guda 5 Ko Da Masu Lafiya Suna Mantawa Da Shi

Wadatacce

• Vitamin D
• Iron
• Potassium
• Zinc
• Magnesium
• Bita don

Abincin da ya dace yana ɗaya daga cikin manyan abubuwan da suka fi koshin lafiya. Koyaya, rungumar cin abinci mai lafiya ba lallai bane ya sa ku tsira daga gazawar abinci mai gina jiki. Wasu gazawa suna da sauƙin ganewa saboda likitoci galibi suna ba da umarnin a yi musu gwajin jini-wasu kuma suna da hankali. Shin kuna rasa waɗannan sinadarai guda biyar masu kyau don ku saboda ingantaccen abinci?

Vitamin D

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Wannan rashi na gama-gari, wanda ke shafar kashi 42 na al'ummar Amurka, wani gefe ne ga sha'awarmu game da amincin rana. Daidai ne: Fitar da rana yana haifar da samar da bitamin D a cikin jikin ku. Kuma duk wanda ya tsaya a cikin inuwa zai iya yin haɗarin D-ficiency. Wannan matsala ce saboda bitamin D yana taimakawa wajen kula da ƙasusuwa masu kyau kuma yana iya taka rawa wajen rigakafin ciwon daji, a tsakanin sauran matakai, in ji Marisa Moore, R.D., mai ba da shawara kan abinci da abinci mai gina jiki na tushen Atlanta. (Ba tambaya bane cewa bitamin D yana da mahimmanci ga lafiyar ku. Duba abubuwan haɗarin lafiya 5 na ƙananan matakan Vitamin D.)

Kuna iya buƙatar ƙarin aiki D a cikin abincin ku, amma yana da ƙalubale saboda babu abinci mai yawa da ke cikinsa. An ƙarfafa madara da ita, don haka shine ɗayan mafi sauƙi tushe. Wasu hatsi da yoghurt suma suna D-fortified, don haka duba alamar. Don sauran zaɓuɓɓukan yanayi don taimaka muku cimma burin ku na 600 IU kowace rana: sliced, gasasshen namomin kaza portabella (634 IU a kowace kofin), 3 oz dafaffen kifi (444 IU), 1 dafaffen halibut filet (196 IU), 1 dafa tilapia filet (130 IU), 1 babban kwan dafaffen kwai (44 IU), bisa ga bayanan Ma'aikatar Aikin Gona ta Amurka (USDA).

Iron

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Rashin baƙin ƙarfe, wanda kuma aka sani da anemia, yana kama kusan kashi 13 na mata a cikin 20s, 30s, da 40s, bayanai daga Cibiyoyin Kula da Cututtuka da Cututtuka (CDC) sun nuna. Matan da suka rage cin nama mai arzikin ƙarfe, kamar naman sa, suna haɓaka haɗarinsu, in ji Erin Spitzberg, R.D., kuma wanda ya kafa Living It! Gina Jiki. Wannan yana nufin shirin cin abincin ku mai lafiya na iya sake dawowa. Abubuwan da ba na nama ba na ƙarfe sun fi wuya ga jikinka ya sha, yayin da wasu phytates (antioxidants) a cikin hatsi da tannins (polyphenols) a cikin teas na iya hana ƙwayar ƙarfe. Ciwon hanji mai ciwo (IBS) da sauran matsalolin gastrointestinal suma suna iya ba da gudummawa ga rashi saboda shakar baƙin ƙarfe yana faruwa a cikin hanyar GI, in ji Spitzberg. Ta yaya za ku iya gano matsalar ƙarfe? Ƙananan ƙarfe na iya sa ku ji rauni, gajiya, da baƙin ciki, yayin da ke lalata aikin jiki da aiki, rahoton rahoton nazari a cikin Jaridar Lafiya ta Mata. Mata masu shekaru 19 zuwa 50 suna buƙatar milligrams 18 (MG) kowace rana-kuma fiye idan suna da ciki.

Yi la'akari da waɗannan hanyoyin, kuma ku tabbata kuna kuma cin isasshen bitamin C-75 MG kowace rana-yana haɓaka haɓakar ƙarfe: gasasshen nono na turkey (8.4 MG), kawa dozin (7.8 MG), 1 kofin dafaffiyar alayyahu (6.4 MG) , 1 kofin wake wake (5 MG), 1 3-ounce oce skirt skirt steak (4.5 mg).

Potassium

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Yawancin mutanen da ke da ƙarancin wannan ma'adinai suna shan diuretics, wanda zai iya sa ku fitar da sinadarin potassium, in ji Spitzberg. Duk da haka, yawancin mata masu lafiya har yanzu sun kasa cin abin da aka ba da shawarar. "Yana ɗaukar 'ya'yan itatuwa da kayan marmari masu yawa don saduwa da shawarwarin potassium (4700 mg / day), kuma mun san cewa yawancin manya ba su cika shawarar 2 1/2 kofin mafi ƙarancin kowace rana," in ji Moore. Wannan matsala ce saboda a tsakanin sauran abubuwa, potassium yana taimakawa wajen daidaita hawan jini. A wani binciken da aka buga a BMJ, mutanen da suka cinye mafi yawan potassium sun rage kashi 24 cikin dari na haɗarin bugun jini.

Ayaba (kimanin 400 MG kowane) da dankali (kimanin 1600 MG kowace spud) tushe ne mai kyau. Ci gaba da haɓaka ci tare da: gasasshen ƙirjin turkey (2563 mg), 1 kofin dafaffen chard Swiss (963 mg), 1 kofin dafaffen yams (911 mg), saran naman alade 1 (776 mg), lentil 1 kofin (731 mg) . (Wani babban tushen sinadarin potassium?

Zinc

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Wannan ma'adinan yana taka muhimmiyar rawa a yawancin hanyoyin salula. Amma yana da wayo don gano raunin zinc zuwa matsakaici zuwa matsakaici, saboda babu wani kyakkyawan gwaji a gare su, in ji David Eide, Ph.D., farfesa a fannin ilimin abinci mai gina jiki a Jami'ar Wisconsin-Madison. "Yawancin mutane a Amurka suna da yawan zinc a cikin abincinsu, amma abincin da ke da wadata a hatsi zai iya hana shan zinc saboda mahadi a cikin hatsin da ke daure zinc da kuma hana shigar da shi a cikin hanji."

Ɗaya daga cikin bincike na 2012 daga UC-Davis ya nuna cewa kimanin kashi 7.5 na mutanen da ke cikin kasashe masu tasowa irin su Amurka suna da karancin zinc. Alamomin rashi mai tsanani na iya haɗawa da asarar gashi, raɗaɗin fata, gudawa, yawan kamuwa da cuta, da rashin jin daɗin dandano, in ji Eide. Hakanan ƙarancin zinc yana iya zama ƙasa: A cikin binciken daya, matan da ke da mafi ƙarancin cin abinci na zinc sun kasance kashi 76 cikin ɗari mafi kusantar samun alamun damuwa fiye da waɗanda ke da mafi girman ci. Ka'ida ɗaya: Zinc na iya haɓaka matakan da ke haifar da neurotrophic factor, wani sinadari na kwakwalwa wanda zai iya haɓaka yanayi.

Wasu zaɓuɓɓuka masu wadataccen zinc don taimaka muku bugun shawarar da aka ba da shawarar yau da kullun (RDA) na 8 MG kowace rana: kawa dozin (66 g), filet ribeye 1 (14 g), gasasshen nono turkey (13 g), 1 gasasshen ƙaramar sirloin nama (6 g), 19 pecan halves (1.3 g).

Magnesium

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Kimanin rabin yawan jama'ar Amurka ba sa cin isasshen magnesium, a cewar bayanan CDC. Wannan matsala ce idan aka yi la'akari da cewa magnesium yana taka muhimmiyar rawa a matakai da yawa, in ji Moore. "Saboda rawar da yake takawa a cikin metabolism na glucose, abinci mai wadataccen sinadarin magnesium yana da alaƙa da ƙarancin haɗarin ciwon sukari." Magnesium kuma yana da alaƙa da ƙara yawan ma'adinan kashi da lafiyar zuciya. A cikin binciken da aka buga a cikin Jaridar Cibiyar Nazarin Zuciya ta Amirka, kowane ƙaruwa na 50 na mg na magnesium yana da alaƙa da kashi 22 cikin ɗari na ƙananan ƙwayar jijiyoyin jijiyoyin jini, ma'aunin haɗarin cututtukan zuciya. Wannan na iya zama saboda magnesium yana tsoma baki tare da ƙirƙirar plaque da ƙididdigewa.

Kuna buƙatar 310 MG na magnesium har zuwa shekaru 30 da 320 MG bayan hakan, kuma ƙari idan kuna da juna biyu, a cewar Cibiyar Kula da Lafiya ta Ƙasa (NIH). Yi la'akari da waɗannan hanyoyin: 1 kofin dafaffen alayyafo (157 MG), 1 kofin gwangwani Great Northern beans (134 MG), 1 kofin dafaffen teff (126 MG), 6 Brazil kwayoyi (107 MG), 22 almonds (78 MG). Gwada juya goro zuwa wani abu mafi nishadi, kamar waɗannan 10 Man shanu masu daɗi mara imani da za ku iya yi.

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