7 Rashin Ingancin Abinci Waɗanda ke dibwarai da gaske

Wadatacce

• 1. Rashin ƙarfe
• 2. Rashin Iodine
• 3. Rashin Vitamin D
• 4. Rashin bitamin B12
• 5. Karancin alli
• 6. Rashin Vitamin A
• 7. Rashin magnesium
• Layin kasa

Yawancin abubuwan gina jiki suna da mahimmanci don ƙoshin lafiya.

Duk da yake yana yiwuwa a samu galibinsu daga daidaitaccen abinci, abincin Yammacin na yau da kullun yana da ƙarancin abubuwa masu mahimmanci.

Wannan labarin ya lissafa ƙarancin abubuwan gina jiki guda 7 waɗanda suke da yawan gaske.

1. Rashin ƙarfe

Iron shine ma'adinai mai mahimmanci.

Babban ɓangare ne na ƙwayoyin jinin jini, wanda yake haɗuwa da haemoglobin kuma yana ɗaukar oxygen zuwa ƙwayoyinku.

Nau'ikan baƙin ƙarfe iri biyu sune:

• Heme ƙarfe. Irin wannan baƙin ƙarfe yana da nutsuwa sosai. Ana samun sa ne kawai a cikin abincin dabbobi, tare da jan nama mai ɗauke da adadi mai yawa.
• Ba baƙin ƙarfe heme. Wannan nau'in, wanda ake samu a cikin abincin dabbobi da na tsire-tsire, ya fi yawa. Ba a shanyewa da sauƙi kamar baƙin ƙarfe.

Rashin ƙarfe na ɗaya daga cikin rashi ƙarancin abinci mai gina jiki a duniya, wanda ke shafar sama da 25% na mutanen duniya (,).

Wannan adadin ya tashi zuwa 47% a cikin yaran makarantan nasare. Sai dai idan an ba su abinci mai ƙarfe ko ƙarfe mai ƙarfi, ƙila su rasa baƙin ƙarfe.

Kusan 30% na mata masu jinin al'ada suna iya zama rashi kuma saboda zubar jini na wata-wata, kuma har zuwa kashi 42% na matasa, mata masu ciki ma na iya zama rashi.

Bugu da ƙari, masu cin ganyayyaki da masu cin ganyayyaki suna da haɗarin rashi saboda suna cinye baƙin ƙarfe ne kawai, wanda ba ya sha kamar na baƙin ƙarfe (,).

Sakamakon mafi ƙarancin baƙin ƙarfe shine ƙarancin jini, wanda yawan adadin jinin ja da ƙarfin jininku na ɗaukar oxygen ya ragu.

Kwayar cutar yawanci sun hada da gajiya, rauni, rashin karfin garkuwar jiki, da nakasa aikin kwakwalwa (, 6).

Mafi kyawun hanyoyin abinci na baƙin ƙarfe sun hada da ():

• Jan nama. 3 oce (gram 85) na naman sa suna samar da kusan 30% na Darajar Kullum (DV).
• Naman jiki. Slaya yanki (gram 81) na hanta yana bada sama da 50% na DV.
• Shellfish. Kyanwa, dawa, da kawa sune tushen ƙarfe mai ɗumi, tare da oza 3 (gram 85) na oysters da aka dafa kusan 50% na DV.
• Sardines na gwangwani. 3.aya daga cikin oce 3.75 (gram 106) na iya ba da 34% na DV.

Mafi kyawun hanyoyin abinci na baƙin ƙarfe mara ƙarfe sun haɗa da:

• Wake Rabin kof (gram 85) na dafaffen wake koda suna samar da kashi 33% na DV.
• Tsaba. Kabewa, sesame, da kuma squash tsaba sune tushen ingantaccen ƙarfe mara ƙoshin lafiya. Oza ɗaya (gram 28) na soyayyen kabewa ko squaashan squash ya ƙunshi kashi 11% na DV.
• Duhu, ganye masu ganye. Broccoli, kale, da alayyafo suna da wadataccen ƙarfe. Oza daya (gram 28) na sabo na kale yana samar da 5.5% na DV.

Koyaya, bazai yuwu ku ƙara da ƙarfe ba sai dai idan da gaske kuke buƙatarsa. Yawan ƙarfe na da lahani sosai.

Hakanan, bitamin C na iya haɓaka ƙarfen ƙarfe. Cin abinci mai wadataccen bitamin-C kamar lemu, kale, da barkono mai ƙararrawa tare da abinci mai wadataccen ƙarfe na iya taimakawa haɓaka ƙarfen ku.

Takaitawa Rashin ƙarfe ya zama ruwan dare gama gari, musamman a tsakanin mata matasa, yara, da masu cin ganyayyaki. Yana iya haifar da karancin jini, gajiya, raunin garkuwar jiki, da nakasa aikin kwakwalwa.

2. Rashin Iodine

Iodine wani muhimmin ma'adinai ne don aikin thyroid da kuma samar da hormones na thyroid ().

Hanyoyin hormones na cikin jikin ku suna aiki ne a cikin ayyukan jiki da yawa, kamar su ci gaba, ci gaban kwakwalwa, da kuma kula da ƙashi. Har ila yau, suna daidaita ƙimar ku na rayuwa.

Rashin iskar Iodine shine ɗayan mafi ƙarancin abinci mai gina jiki, wanda ke shafar kusan kashi ɗaya bisa uku na yawan mutanen duniya (,,).

Mafi yawan alamun da ake samu na karancin iodine shine kara girman glandar thyroid, wanda aka fi sani da goiter. Hakanan yana iya haifar da ƙaruwar bugun zuciya, ƙarancin numfashi, da ƙimar nauyi ().

Rashin haɗarin iodine yana da alaƙa da babbar illa, musamman ga yara. Yana iya haifar da raunin hankali da rashin ci gaban abubuwa (,).

Kyakkyawan hanyoyin abinci na iodine sun hada da ():

• Ruwan teku. Gram 1 ne kawai na kelp fakiti 460-1,000% na DV.
• Kifi. Orani uku (gram 85) na kifin da aka gasa suna ba da kashi 66% na DV.
• Madara. Kofi ɗaya (gram 245) na yogurt na fili yana bayar da kusan 50% na DV.
• Qwai: Babban ƙwai ɗaya ya ƙunshi 16% na DV.

Koyaya, waɗannan adadi na iya bambanta sosai. Kamar yadda ake samun iodine galibi a cikin ƙasa da ruwan teku, ƙasa mai ƙarancin iodine zai haifar da abinci mai ƙarancin iodine.

Wasu ƙasashe suna ba da umarnin haɓaka gishirin teburin tare da iodine, wanda ya sami nasarar rage faruwar rashin aiki ().

Takaitawa Yodine shine ɗayan rashi na ƙarancin abinci mai gina jiki a duniya. Yana iya haifar da fadada glandar thyroid. Arancin iodine na iya haifar da raunin hankali da rashin ci gaban yara.

3. Rashin Vitamin D

Vitamin D shine bitamin mai narkewa mai aiki kamar hormone na steroid a jikin ku.

Yana tafiya ta cikin jini kuma zuwa cikin sel, yana gaya musu su kunna ko kashe kwayoyin halitta. Kusan kowane sel a jikinka yana da mai karɓar bitamin D.

Vitamin D ana samar dashi ne daga cholesterol a cikin fatarka idan aka nuna shi zuwa hasken rana. Sabili da haka, mutanen da ke zaune nesa da mai karkatarwa na iya zama masu rauni sai dai idan abincin su ya isa ko sun sami ƙarin bitamin D (,).

A Amurka, kimanin kashi 42% na mutane na iya rasa isasshen wannan bitamin. Wannan adadin ya tashi zuwa 74% a cikin tsofaffi kuma 82% a cikin mutanen da ke da fata mai duhu tun lokacin da fatarsu ke samar da ƙarancin bitamin D sakamakon hasken rana (,).

Rashin raunin Vitamin D yawanci ba bayyananne bane, saboda alamunsa na da hankali kuma yana iya haɓaka tsawon shekaru ko shekaru (,).

Manya waɗanda basu da ƙarancin bitamin D na iya fuskantar raunin tsoka, ƙashin kashi, da haɗarin karaya. A cikin yara, na iya haifar da jinkirin girma da ƙasusuwa masu laushi (rickets) (,,).

Hakanan, rashi bitamin D na iya taka rawa wajen rage aikin rigakafi da haɗarin cutar kansa (22).

Yayinda ƙananan abinci ke ƙunshe da adadi mai yawa na wannan bitamin, mafi kyawun tushen abinci shine (23):

• Kwayar man hanta Cokali ɗaya (15 ml) ya tattara 227% na DV.
• Kifi mai kitse. Salmon, mackerel, sardines, da trout suna da wadataccen bitamin D. D.aramar, 3 ounce (gram 85) na salmon da aka dafa yana ba da kashi 75% na DV.
• Kwai gwaiduwa. Babban kwan gwaiduwa ya ƙunshi 7% na DV.

Mutanen da suke da rauni na iya son ɗaukar ƙarin ko ƙara ɗaukar hasken rana. Yana da wahala a samu wadatattun abubuwa ta hanyar abinci kadai.

Takaitawa Rashin bitamin D yana da yawa. Kwayar cututtukan sun hada da raunin tsoka, asarar kashi, karin kasadar karaya, da - a yara - kasusuwa masu taushi. Yana da matukar wahala ka samu wadatattun kayan abinci daga abincinka kadai.

4. Rashin bitamin B12

Vitamin B12, wanda aka fi sani da cobalamin, shine bitamin mai narkewa cikin ruwa.

Yana da mahimmanci ga samuwar jini, da kwakwalwa da aikin jijiya.

Kowane sel a jikinka yana buƙatar B12 don aiki daidai, amma jikinka baya iya samarda shi. Saboda haka, dole ne a samo shi daga abinci ko kari.

B12 ana samun sa ne kawai cikin wadatattun abinci a cikin abincin dabbobi, kodayake wasu nau'ikan tsiren ruwan teku na iya samar da ƙananan yawa. Saboda haka, mutanen da ba sa cin abincin dabbobi suna cikin haɗarin ƙarancin rashi.

Nazarin ya nuna cewa har zuwa 80-90% na masu cin ganyayyaki da masu cin ganyayyaki na iya zama masu ƙarancin bitamin B12 (,).

Fiye da 20% na tsofaffi na iya zama ba su da isasshen wannan bitamin tunda shayarwar tana raguwa da shekaru (,,).

B12 sha yana da rikitarwa fiye da na sauran bitamin saboda an taimaka masa ta hanyar furotin da aka sani da mahimmin abu. Wasu mutane sun rasa cikin wannan furotin kuma suna iya buƙatar ingin B12 ko ƙarin abubuwan kari.

Symptaya daga cikin alamun da ke nuna rashin isasshen bitamin B12 shi ne karancin jini, wanda shine cuta ta jini wanda ke faɗaɗa jajayen ƙwayoyin jininku.

Sauran cututtukan sun haɗa da raunin aikin kwakwalwa da haɓaka matakan homocysteine, wanda shine haɗarin haɗari ga cututtuka da yawa (,).

Abubuwan abinci na bitamin B12 sun hada da ():

• Shellfish. Clams da kawa suna da wadataccen bitamin B12. -Angaren oza 3 (gram 85) na dafaffiyar kujerun bayar da 1,400% na DV.
• Naman jiki. Slaya daga cikin oce 2 (gram 60) na hanta ya haɗa fiye da 1,000% na DV.
• Nama. Smallaramar, 6-ounce (gram 170) na naman shanu yana ba da 150% na DV.
• Qwai. Kwai ƙwai ɗaya yana ba da kusan 6% na DV.
• Kayan madara. Kofi ɗaya (milimita 240) na madara duka ya ƙunshi kusan 18% na DV.

Vitamin B12 ba a dauke shi mai cutarwa a cikin adadi mai yawa saboda sau da yawa yana da rauni sosai kuma yana saurin fitar da shi.

Takaitawa Rashin bitamin B12 abu ne da ya zama ruwan dare, musamman a cikin masu cin ganyayyaki, da masu cin ganyayyaki, da kuma tsofaffi. Mafi yawan alamun cututtukan sun haɗa da rikicewar jini, raunin aikin kwakwalwa, da matakan haɓakar homocysteine.

5. Karancin alli

Calcium yana da mahimmanci ga kowane sel a jikinku. Yana sanya kasusuwa da hakora, musamman a lokutan saurin ci gaba. Hakanan yana da matukar mahimmanci ga gyaran kashi.

Bugu da ƙari, alli yana aiki azaman kwayar siginar sigina. In ba tare da shi ba, zuciyarka, tsokoki, da jijiyoyi ba za su iya aiki ba.

Wayar alli a cikin jininka an kayyade shi sosai, kuma duk abin da ya wuce kima ana adana shi cikin ƙashi. Idan yawan abincinku ya bata, kashinku zai fitar da sanadarin.

Wannan shine dalilin da yasa mafi yawancin alamun rashin ƙarancin alli shine osteoporosis, wanda ke tattare da laushi da kasusuwa masu rauni.

Wani bincike a Amurka ya gano cewa ƙasa da 15% na 'yan mata matasa, ƙasa da 10% na mata sama da 50, da ƙasa da 22% na samari maza da maza sama da 50 sun haɗu da shawarar alli ().

Kodayake kari ya ƙara waɗannan lambobin kaɗan, yawancin mutane har yanzu basu sami isasshen alli ba.

Kwayar cututtukan cututtukan allurar rashin abinci mai tsanani sun hada da kasusuwa masu laushi (rickets) a cikin yara da ciwon sanyin kashi, musamman ga tsofaffi (,).

Abubuwan abinci na alli sun hada da ():

• Kifi mai kyau. Gwangwani ɗaya (gram 92) na sardines ya ƙunshi 44% na DV.
• Kayan kiwo. Kofi ɗaya (miliyon 240) na madara yana ba da kashi 35% na DV.
• Duhu kayan lambu. Kale, alayyafo, bok choy, da broccoli suna da wadatar calcium. Kawai oce (gram 28) na sabo ne wanda aka basu 5.6% na DV.

An yi ta muhawara game da inganci da amincin abubuwan haɗin calcium a cikin fewan shekarun nan.

Wasu nazarin suna nuna yawan haɗarin cututtukan zuciya a cikin mutanen da ke shan ƙwayoyin calcium, kodayake sauran nazarin ba su sami sakamako ba (,,).

Duk da yake yana da kyau a sami alli daga abinci maimakon kari, waɗannan kari suna da amfani ga mutanen da basa samun isasshen abincin su ().

Takaitawa Arancin amfani da alli abu ne mai yawan gaske, musamman ga mata masu shekaru daban-daban da manya. Babban alamar rashin ƙarancin alli shine ƙarin haɗarin osteoporosis daga baya a rayuwa.

6. Rashin Vitamin A

Vitamin A shine muhimmin bitamin mai narkewa. Yana taimaka ƙirƙirar da kula da lafiyar fata, haƙori, ƙasusuwa, da membranes na tantanin halitta. Bugu da ƙari, yana haifar da launukan ido, waɗanda suke da muhimmanci don gani (38).

Akwai nau'ikan bitamin A na abinci iri biyu:

• Cikakken bitamin A. Irin wannan bitamin A ana samun sa a kayayyakin dabbobi kamar nama, kifi, kaji, da kiwo.
• Pro-bitamin A. Ana samun wannan nau'in a cikin abinci mai tushen tsire-tsire kamar 'ya'yan itace da kayan marmari. Beta carotene, wanda jikinka ya zama bitamin A, shine nau'ikan da aka fi sani.

Fiye da 75% na mutanen da ke cin abincin yamma suna samun isasshen bitamin A kuma ba sa buƙatar damuwa da rashi ().

Koyaya, rashi bitamin A ya zama ruwan dare gama gari a ƙasashe masu tasowa da yawa. Kimanin kashi 44-50% na yara masu zuwa makarantar sakandare a wasu yankuna suna da rashi bitamin A. Wannan lambar tana kusan 30% a cikin matan Indiya (,).

Rashin bitamin A na iya haifar da lalacewar ido na ɗan lokaci da na dindindin kuma har ma yana iya haifar da makanta. A zahiri, wannan rashi shine sanadin makanta a duniya.

Arancin Vitamin A na iya hana aikin rigakafi da ƙara mace-mace, musamman tsakanin yara da mata masu ciki ko masu shayarwa ().

Abubuwan abinci na ingantaccen bitamin A sun haɗa da ():

• Naman jiki. Slaya daga cikin ounce (gram 60) na naman sa yana samar da fiye da 800% na DV.
• Kifin hanta mai. Tablespoaya daga cikin cokali (15 ml) ya kwashe kusan 500% na DV.

Abubuwan abinci na beta carotene (pro-bitamin A) sun haɗa da:

• Dankali mai zaki. Mediumaya daga cikin matsakaici, 6-oce (gram 170) dafaffen dankalin turawa ya ƙunshi kashi 150% na DV.
• Karas. Wata babbar karas tana bada kashi 75% na DV.
• Duhu mai duhu, kayan lambu mai ganye. Oza ɗaya (gram 28) na sabon alayyaho yana ba da 18% na DV.

Duk da yake yana da matukar mahimmanci a sha isasshen wannan bitamin, yawancin bitamin A na iya haifar da guba.

Wannan bai shafi pro-bitamin A ba, kamar beta carotene. Yawan cin abinci na iya sa fata ta dan juya lemu kadan, amma wannan tasirin ba shi da hadari.

Takaitawa Rashin sinadarin Vitamin A ya zama ruwan dare gama gari a kasashe masu tasowa da yawa. Yana iya haifar da lalacewar ido da makanta, tare da hana aikin rigakafi da ƙara mace-mace tsakanin mata da yara.

7. Rashin magnesium

Magnesium shine ma'adinai mai mahimmanci a jikin ku.

Mahimmanci don ƙashi da hakoran hakora, hakanan yana da alaƙa da abubuwa sama da 300 na enzyme ().

Kusan rabin jama'ar Amurka suna cin kasa da adadin magnesium da ake buƙata ().

Intakeananan ci da matakan jini na magnesium suna da alaƙa da yanayi da yawa, gami da nau'in ciwon sukari na 2, ciwo na rayuwa, cututtukan zuciya, da osteoporosis (,).

Levelsananan matakan suna da mahimmanci tsakanin marasa lafiya na asibiti. Wasu nazarin sun gano cewa kashi 9-65% daga cikinsu sun gaza (,,).

Rashin ƙarfi na iya haifar da cuta, amfani da ƙwayoyi, rage aikin narkewar abinci, ko rashin isasshen abincin magnesium ().

Babban alamun alamun rashin ƙarfi na magnesium sun haɗa da ƙwayar zuciya mara kyau, ciwon tsoka, rashin ciwon kafa, gajiya, da ƙaura (,,).

Subarin dabara, alamun lokaci mai tsawo waɗanda baku iya lura dasu sun haɗa da juriya na insulin da hawan jini.

Hanyoyin abinci na magnesium sun hada da ():

• Cikakken hatsi. Kofi ɗaya (gram 170) na hatsi ya ƙunshi 74% na DV.
• Kwayoyi Almon almond ashirin sun kwashe 17% na DV.
• Duhun cakulan. Oza daya (gram 30) na cakulan mai duhu yana ba da 15% na DV.
• Duhu mai duhu, kayan lambu mai ganye. Oza ɗaya (gram 30) na ɗan alayyafo yana ba da 6% na DV.

Takaitawa Rashin ƙarancin magnesium ya zama gama gari a ƙasashen yamma, kuma ƙarancin cin abinci yana da alaƙa da yawancin yanayin lafiya da cututtuka.

Layin kasa

Zai yiwu a yi karanci a kusan kowane mai gina jiki. Wancan ya ce, ƙananan abubuwan da aka lissafa a sama sun fi yawa.

Yara, matasa mata, tsofaffi, masu cin ganyayyaki, da masu cin ganyayyaki kamar suna cikin haɗarin haɗari da yawa.

Hanya mafi kyau don hana rashi shine cin abinci mai daidaito wanda ya hada da cikakke, abinci mai ƙoshin abinci mai gina jiki. Koyaya, kari na iya zama wajibi ga waɗanda ba za su iya samun isasshen abinci daga abinci kaɗai ba.