Abincin mai cike da Vitamin
Wadatacce
- Nau'in bitamin
- Tebur na abinci mai wadataccen bitamin
- Yaushe ake shan sinadarin bitamin
- Menene bitamin da suka sanya nauyi
Abincin da ke da wadataccen bitamin yana aiki ne don kiyaye lafiyar fata, gashi mai kyau da daidaitaccen jikinka, guje wa cututtuka irin su anemia, scurvy, pellagra har ma da matsalolin hormonal ko ci gaban jiki.
Hanya mafi kyau don shayar da bitamin ita ce ta abinci mai launi saboda abinci bashi da bitamin ɗaya kawai kuma wannan nau'ikan abubuwan gina jiki yana sa abincin ya zama mai daidaito da lafiya. Sabili da haka, koda lokacin cin lemu, wanda ke da wadataccen Vitamin C, fiber, sauran bitamin da ma'adanai suma ana sha.
Nau'in bitamin
Akwai bitamin iri biyu: mai narkewar mai, kamar su bitamin A, D, E, K; waxanda galibi suna cikin abinci irin su madara, mai, kifi, tsaba da kayan lambu, kamar su broccoli, misali.
Kuma sauran bitamin sune bitamin masu narkewa cikin ruwa, kamar bitamin B da bitamin C, wanda ake samu a abinci kamar hanta, yisti na giya da kuma ca can citrus, misali.
Tebur na abinci mai wadataccen bitamin
| Vitamin | Manyan kafofin | Mahimmanci don |
| Vitamin A | Hanta, madara, ƙwai. | Mutuncin fata da lafiyar ido. |
| Vitamin B1 (Thiamine) | Naman alade, ƙwayoyin Brazil, hatsi. | Inganta narkewar abinci kuma shine maganin sauro na halitta. |
| Vitamin B2 (Riboflavin) | Hanta, yisti na giya, oat bran. | Lafiya ta kusoshi, gashi da fata |
| Vitamin B3 (Niacin) | Yisti na Brewer, hanta, gyaɗa. | Jijiya tsarin lafiya |
| Vitamin B5 (Pantothenic acid) | Fresh taliya, hanta, sunflower tsaba. | Yaki da danniya da kuma kula da aikin yau da kullun na kayan ciki |
| Vitamin B6 (Pyridoxine) | Hanta, ayaba, kifin kifi. | Hana arteriosclerosis |
| Biotin | Kirki, gyada, garin alkama. | Canji na carbohydrates da sunadarai. |
| Sinadarin folic acid | Hanta, yisti na giya, lentil. | Shiga cikin samuwar ƙwayoyin jini, hana ƙarancin jini da ƙarfafa garkuwar jiki. |
| Vitamin B12 (Cobalamin) | Hanta, abincin teku, kawa. | Samuwar jan jini da mutuncin mucosa na ciki. |
| Vitamin C | Strawberry, kiwi, lemu. | Vesselsarfafa magudanar jini da hanzarta warkar da raunuka da ƙonewa. |
| Vitamin D | Kodin hanta, man kifi, kawa. | Ofarfafa kasusuwa. |
| Vitamin E | Man alkama, 'ya'yan itacen sunflower, hazelnut. | Mutuncin fata. |
| Vitamin K | Brussels sprouts, broccoli, farin kabeji. | Ulla jini, rage lokacin zubar jini na rauni. |
Hakanan abinci mai wadataccen bitamin shima yana da ma'adanai, kamar su magnesium da baƙin ƙarfe, waɗanda ke taimakawa wajen yaƙar jiki, gajiyawar hankali, ƙwanƙwasawa har ma da yunwa, misali.
Vitamin da ma'adanai sune mahimman abubuwan gina jiki waɗanda ke hana kamuwa da cuta. Dubi bidiyo mai zuwa ka duba wasu abinci masu wadataccen bitamin da ma'adanai da fa'idodin kiwon lafiya da suke da su:
Yaushe ake shan sinadarin bitamin
Ana amfani da kari na bitamin, kamar su Centrum, gabaɗaya idan akwai buƙatar buƙata ta jiki don waɗannan abubuwan gina jiki, kamar lokacin ciki ko shayarwa, misali.
Bugu da kari, an yi amfani da karin bitamin a matsayin kari don bunkasa abinci saboda tsananin damuwa ko motsa jiki, alal misali, saboda a cikin wadannan yanayi jiki yana bukatar karin bitamin.
Ya kamata a yi amfani da kariyar abubuwan bitamin ko wani abu na gina jiki a karkashin jagorancin likita ko kuma mai gina jiki.
Menene bitamin da suka sanya nauyi
Vitamin ba shi da kalori sosai saboda haka ba kitso bane. Koyaya, karin sinadarai na bitamin, musamman bitamin na B, domin yana taimakawa wajen daidaita ayyukan jiki zai iya haifar da ƙarancin sha’awa ta yadda idan ana cin ƙarin abinci, ana biyan diyya.
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