Kayayyakin Masarufi: Nau'i, Ayyuka, Fa'idodi da ƙari

Wadatacce

• Menene Kayan Abinci?
• Nau'i da Ayyuka na Kayan Abinci
• Ruwan Bitamin mai narkewa
• Bitamin mai narkewa
• Macrominerals
• Gano Ma'adanai
• Fa'idodin Kiwan lafiya na ƙananan ƙwayoyin cuta
• Karancin Kayan Abinci da Abincin Abinci
• Ragewa
• Guba
• Ronarin Kayan Abinci
• Layin .asa

Micronutrients suna daya daga cikin manyan kungiyoyin abubuwan gina jiki da jikinka yake bukata. Sun hada da bitamin da ma'adanai.

Vitamin yana da mahimmanci don samar da makamashi, aikin rigakafi, daskarewar jini da sauran ayyuka. A halin yanzu, ma'adanai suna taka muhimmiyar rawa wajen ci gaba, lafiyar ƙashi, daidaita ruwa da sauran matakai.

Wannan labarin yana ba da cikakken bayyani game da abubuwan ƙarancin abinci, ayyukansu da abubuwan da ke tattare da yawan amfani ko rashi.

Menene Kayan Abinci?

Ana amfani da kalmar micronutrients don bayyana bitamin da ma'adanai gaba ɗaya.

Macronutrients, a gefe guda, sun hada da sunadarai, mai da carbohydrates.

Jikinka yana buƙatar ƙananan ƙwayoyin cuta dangane da macronutrients. Abin da ya sa ake musu lakabi da "micro."

Dole ne mutane su sami abubuwan ƙarancin abinci daga abinci tunda jikinku ba zai iya samar da bitamin da ma'adanai ba - galibi. Wannan shine dalilin da ya sa ake kuma kiran su da abubuwan gina jiki masu mahimmanci.

Vitamin shine mahaɗan kwayoyin da tsire-tsire da dabbobi keyi wanda zafin rana, acid ko iska zasu iya farfasa shi. A gefe guda, ma'adanai ba su da asali, suna cikin ƙasa ko ruwa kuma ba za a iya ragargaza su ba.

Lokacin da kuke cin abinci, kuna cin bitamin da tsire-tsire da dabbobi suka ƙirƙira ko ma'adanai da suka sha.

Abincin karamin abinci kowane abinci daban yake, don haka ya fi kyau a ci abinci iri-iri don samun isassun bitamin da ma'adanai.

Samun isasshen abinci na dukkan ƙananan ƙwayoyin cuta ya zama dole don ƙoshin lafiya, tunda kowane bitamin da ma'adinai suna da takamammen rawar a jikinku.

Vitamin da ma'adanai suna da mahimmanci don ci gaba, aikin rigakafi, haɓaka kwakwalwa da sauran mahimman ayyuka masu yawa (,,).

Dogaro da aikin su, wasu ƙananan ƙwayoyin cuta suma suna taka rawa wajen hanawa da yaƙi da cuta (,,).

Kayan masarufi sun hada da bitamin da kuma ma'adanai. Suna da mahimmanci ga ayyuka masu mahimmanci da yawa a cikin jikin ku kuma dole ne a ci su daga abinci.

Nau'i da Ayyuka na Kayan Abinci

Za'a iya raba bitamin da ma'adanai zuwa gida hudu: bitamin mai narkewa, bitamin mai narkewa, macrominerals da ma'adinan da aka gano.

Ba tare da la'akari da nau'in, bitamin da ma'adanai suna shafar hanyoyi iri ɗaya a jikinku ba kuma suna hulɗa a cikin matakai da yawa.

Ruwan Bitamin mai narkewa

Yawancin bitamin suna narkewa a cikin ruwa kuma saboda haka an san su da ruwa mai narkewa. Ba a sauƙaƙe su cikin jikin ku ba kuma fitsari ya fitar da su idan an cinye su fiye da kima.

Duk da yake kowane bitamin mai narkewa na ruwa yana da matsayi na musamman, ayyukansu suna da alaƙa.

Misali, yawancin bitamin B suna aiki azaman coenzymes wanda ke taimakawa haifar da mahimmancin halayen sunadarai. Yawancin waɗannan halayen sun zama dole don samar da makamashi.

Ruwan bitamin mai narkewa - tare da wasu ayyukansu - sune:

• Vitamin B1 (thiamine): Yana taimaka canza abubuwa masu gina jiki zuwa makamashi (7).
• Vitamin B2 (riboflavin): Dole ne don samar da makamashi, aikin kwayar halitta da mai narkewar nama (8).
• Vitamin B3 (niacin): Yana haifar da samar da kuzari daga abinci (9, 10).
• Vitamin B5 (pantothenic acid): Wajibi ne don haɗin mai ƙanshi (11).
• Vitamin B6 (pyridoxine): Yana taimakawa jikinka ya saki sukari daga carbohydrates da aka adana don kuzari da ƙirƙirar jajayen ƙwayoyin jini (12).
• Vitamin B7 (biotin): Yana taka rawa a cikin haɓakar haɓakar mai, amino acid da glucose (13).
• Vitamin B9 (folate): Mahimmanci don rabewar salula mai dacewa (14).
• Vitamin B12 (cobalamin): Ya zama dole don samar da kwayar jinin jini da ingantaccen tsarin jijiyoyi da aikin kwakwalwa (15).
• Vitamin C (ascorbic acid): Da ake buƙata don ƙirƙirar ƙwayoyin cuta da haɗin jiki, babban furotin a cikin fatarku (16).

Kamar yadda kuke gani, bitamin mai narkewa a ruwa yana da muhimmiyar rawa wajen samar da kuzari amma kuma yana da wasu ayyuka da yawa.

Tunda ba a adana waɗannan bitamin a cikin jikinku ba, yana da mahimmanci a wadatar da su daga abinci.

Bayanai da Bayar da Abincin Abinci (RDAs) ko Ingantaccen Amfani (AIs) na bitamin mai narkewa shine (7, 8, 10, 11, 12, 13, 14, 15, 16):

Bitamin mai narkewa

Bitamin mai narkewa mai narkewa baya narkewa cikin ruwa.

Sun fi dacewa yayin cinyewa tare da tushen mai. Bayan amfani, ana adana bitamin mai narkewa a cikin hanta da kayan kitso mai amfani don gaba.

Sunaye da ayyukan bitamin mai narkewa sune:

• Vitamin A: Ya zama dole don hangen nesa da aikin gabobi (17).
• Vitamin D: Yana inganta ingantaccen aikin rigakafi kuma yana taimakawa cikin shan alli da ci gaban ƙashi (18).
• Vitamin E: Yana taimakawa aikin rigakafi kuma yana aiki azaman antioxidant wanda ke kare sel daga lalacewa (19).
• Vitamin K: Da ake bukata don daskarewar jini da ci gaban ƙashi mai kyau (20).

Maɓuɓɓuka da kuma shawarar da ake buƙata na bitamin mai narkewa shine (17, 18, 19, 20):

Macrominerals

Ana buƙatar Macrominerals a cikin adadi mai yawa fiye da ma'adanai waɗanda aka gano don yin takamaiman matsayinsu a jikinku.

Macrominerals da wasu ayyukansu sune:

• Alli: Ya zama dole don tsari mai kyau da aikin ƙasusuwa da haƙori. Taimakawa cikin aikin tsoka da ƙarancin jijiyoyin jini (21).
• Phosphorus: Wani ɓangare na tsarin membrane na kashi da tantanin halitta (22).
• Magnesium: Taimakawa tare da halayen enzyme sama da 300, gami da daidaita karfin jini (23).
• Sodium: Electrolyte wanda ke taimakawa daidaiton ruwa da kiyaye karfin jini ().
• Chloride: Sau da yawa ana samunsa a haɗe tare da sodium. Yana taimakawa wajen kiyaye daidaiton ruwa kuma ana amfani dashi don samarda ruwan narkewa (25).
• Potassium: Electrolyte wanda ke riƙe da yanayin ruwa a cikin sel kuma yana taimakawa tare da watsa jijiyoyi da aikin tsoka (26).
• Sulfur: Wani sashi na kowane nama mai rai kuma yana dauke a cikin amino acid methionine da cysteine ​​().

Tushen da shawarar da ake bayarwa na macrominerals sune (21, 22, 23,, 25, 26,):

Gano Ma'adanai

Ana buƙatar mahimman bayanai na ma'adinai cikin ƙananan kuɗi fiye da macrominerals amma har yanzu suna ba da mahimman ayyuka a jikinku.

Abubuwan da aka gano da wasu ayyukan su sune:

• Ironarfe: Yana taimakawa samar da iskar oxygen ga tsokoki kuma yana taimakawa ƙirƙirar wasu ƙwayoyin cuta (28).
• Harshen Manganese: Taimakawa cikin carbohydrate, amino acid da metabolism cholesterol (29).
• Copper: Ana buƙatar don ƙirƙirar kayan haɗin kai, da ƙwaƙwalwar al'ada da tsarin aiki mai juyayi (30).
• Tutiya: Dole ne don ci gaban al'ada, aikin rigakafi da warkar da rauni (31).
• Iodine: Taimaka a cikin tsarin maganin karoid (32).
• Fluoride: Wajibi ne don ci gaban ƙasusuwa da haƙori (33).
• Selenium: Mahimmanci don lafiyar thyroid, haifuwa da kariya daga lalacewar ƙwayar cuta (34).

Tushen da kuma shawarar abubuwan da aka samo daga ma'adinai sune (28, 29, 30, 31, 32, 33, 34):

Za'a iya raba kayan masarufi zuwa kungiyoyi hudu - bitamin mai narkewa, bitamin mai narkewa, macrominerals da ma'adinan da aka gano. Ayyuka, tushen abinci da shawarwarin kowane bitamin da ma'adinai ya bambanta.

Fa'idodin Kiwan lafiya na ƙananan ƙwayoyin cuta

Duk abubuwan gina jiki suna da matukar mahimmanci ga aikin jikinka da kyau.

Amfani da isasshen adadin bitamin da kuma ma'adanai daban-daban shine mabuɗin lafiyar jiki kuma ƙila ma taimakawa yaƙi da cuta.

Wannan saboda ƙananan ƙwayoyin cuta ɓangare ne na kusan kowane tsari a jikinku. Bugu da ƙari, wasu bitamin da ma'adinai na iya yin aiki a matsayin antioxidants.

Antioxidants na iya kariya daga lalacewar kwayar halitta wanda ke da alaƙa da wasu cututtuka, gami da ciwon daji, Alzheimer da cututtukan zuciya (,,).

Misali, bincike ya alakanta isasshen abincin bitamin A da C tare da ƙananan haɗarin wasu nau'o'in cutar kansa (,).

Samun wadataccen bitamin na iya taimaka hana cutar Alzheimer. Binciken na binciken guda bakwai ya gano cewa isasshen abincin bitamin E, C da A yana da alaƙa da kashi 24%, 17% da 12% rage haɗarin kamuwa da cutar Alzheimer, bi da bi (,).

Wasu ma'adanai na iya taka rawa wajen hanawa da yaƙar cuta.

Bincike ya danganta ƙananan matakan selenium zuwa haɗarin cutar cututtukan zuciya. Binciken nazarin kulawa na yau da kullun ya gano cewa haɗarin cututtukan zuciya ya ragu da 24% lokacin da adadin jini na selenium ya ƙaru da 50% ().

Bugu da ƙari, nazarin nazarin 22 ya lura cewa isasshen alli yana rage haɗarin mutuwa daga cututtukan zuciya da duk wasu dalilai ().

Wadannan karatuttukan suna ba da shawarar cewa cinye isasshen dukkanin abubuwan masarufi - musamman wadanda ke da kayan antioxidant - na samar da wadatattun lafiyar.

Koyaya, ba a san ko cinye fiye da adadin da aka ba da shawarar na wasu ƙananan ƙwayoyin cuta - ko dai daga abinci ko kari - yana ba da ƙarin fa'idodi (,).

Kayan masarufi na kusan kowane tsari a jikinka. Wasu ma suna aiki kamar antioxidants. Saboda mahimmiyar rawar da suke takawa a kiwon lafiya, suna iya kariya daga cututtuka.

Karancin Kayan Abinci da Abincin Abinci

Ana buƙatar ƙananan kayan aiki cikin takamaiman adadin don aiwatar da ayyukansu na musamman a jikinku.

Samun yawa ko ofan bitamin ko ma'adinai na iya haifar da mummunan sakamako.

Ragewa

Yawancin manya masu lafiya suna iya samun isasshen ƙwayoyin abinci mai gina jiki daga daidaitaccen abinci, amma akwai wasu ƙarancin abinci mai gina jiki wanda ya shafi wasu alumma.

Wadannan sun hada da:

• Vitamin D: Kimanin kashi 77% na Amurkawa ba su da isasshen bitamin D, galibi saboda rashin bayyanar rana ().
• Vitamin B12: Masu cin ganyayyaki da masu cin ganyayyaki na iya haɓaka rashi bitamin B12 daga ƙauracewa kayayyakin dabbobi. Mutane tsofaffi suma suna cikin haɗari saboda raguwar sha tare da shekaru (,).
• Vitamin A: Abincin mata da yara a ƙasashe masu tasowa galibi basa samun isasshen bitamin A ().
• Ironarfe: Dearancin wannan ma'adinai abu ne gama gari tsakanin yara mata masu zuwa makarantar sakandare, mata masu yin jinin haila da kuma kayan marmari (,)
• Alli: Kusa da 22% da 10% na maza da mata sama da 50, bi da bi, ba sa samun isasshen alli ().

Alamun, alamomi da illolin waɗannan lahani na dogon lokaci sun dogara da kowane kayan abinci amma zai iya zama lahani ga aikin jiki da dacewa.

Guba

Abubuwan da ke haifar da ƙananan ƙwayoyin cuta ba su da yawa fiye da rashin ƙarfi.

Wataƙila suna iya faruwa tare da babban ƙwayoyi na bitamin mai narkewa mai narkewa A, D, E da K tunda waɗannan abubuwan gina jiki za'a iya adana su a cikin hanta da kayan mai mai ƙanshi. Ba za a iya fitar da su daga jikinku kamar bitamin mai narkewa ba.

Toxicaramar ƙwayar ƙwayar cuta yawanci yakan haɓaka daga ƙarin abubuwa da yawa - da wuya daga tushen abinci. Alamomi da alamomin guba sun bambanta dangane da mai gina jiki.

Yana da mahimmanci a lura cewa yawan amfani da wasu abubuwan gina jiki na iya zama mai haɗari koda kuwa hakan ba zai haifar da alamun bayyanar cutar mai guba ba.

Studyaya daga cikin binciken ya bincika sama da mutane 18,000 da ke da babban haɗarin cutar sankarar huhu saboda shan sigarin da ya gabata ko kuma asbestos. Interventionungiyar mai shiga tsakani ta sami nau'ikan bitamin A - 30 MG na beta-carotene da 25,000 IU na retinyl palmitate a rana ().

An dakatar da shari'ar gabanin lokacin da aka tsara lokacin da kungiyar mai shiga tsakani ta nuna kashi 28% mafi yawan cutar sankarar huhu da kuma mutuwar kaso 17% a cikin shekaru 11 idan aka kwatanta da rukunin masu kula ().

Ronarin Kayan Abinci

Hanya mafi aminci kuma mafi inganci don samun isasshen bitamin da ma'adinai ya bayyana daga tushen abinci ne (,).

Ana buƙatar ƙarin bincike don fahimtar cikakken tasirin tasirin mai guba da ƙari.

Koyaya, mutanen da ke cikin haɗarin takamaiman ƙarancin abinci mai gina jiki na iya cin gajiyar shan abubuwan kari a karkashin kulawar likita.

Idan kuna sha'awar shan abubuwan karin kayan abinci mai gina jiki, nemi samfuran da wani ya tabbatar. Sai dai in mai ba da sabis na kiwon lafiya ya ba da umarnin in ba haka ba, tabbatar da cewa za a guji samfuran da ke ƙunshe da ƙwayoyin “super” ko “mega” na kowane irin na gina jiki.

Tunda jikinka yana buƙatar abubuwan ƙarancin abinci a cikin takamaiman adadi, rashi da rarar kowane mai gina jiki na iya haifar da maganganu marasa kyau. Idan kana cikin haɗarin takamaiman rashi, yi magana da likitanka kafin fara kari.

Layin .asa

Kalmar micronutrients tana nufin bitamin da kuma ma'adanai, waɗanda za a iya raba su zuwa macrominerals, waɗanda ake gano ma'adinai da kuma bitamin na ruwa-da mai narkewa.

Ana buƙatar bitamin don samar da makamashi, aikin rigakafi, ƙwanƙwasa jini da sauran ayyuka yayin da ma'adanai ke amfanar girma, lafiyar ƙashi, daidaiton ruwa da sauran matakai.

Don samun isasshen adadin kayan abinci mai ƙarancin abinci, yi nufin daidaitaccen abinci mai ɗauke da nau'ikan abinci.