Ma'adanai

Wadatacce

• Antioxidants
• Alli
• Darajar yau da kullun (DV)
• Suparin Abincin
• Wutan lantarki
• Iodine
• Arfe
• Magnesium
• Ma'adanai
• Multivitamin / Ma'adanai kari
• Phosphorus
• Potassium
• Bada Shawarwarin Abinci (RDA)
• Selenium
• Sodium
• Tutiya

Ma'adanai suna taimaka wa jikinmu ci gaba da aiki. Suna da mahimmanci don ƙoshin lafiya. Sanin game da ma'adanai daban-daban da abin da suke yi na iya taimaka muku don tabbatar kun sami isasshen ma'adanai da kuke buƙata.

Nemi karin ma'anar akan Fitness | Janar Lafiya | Ma'adanai | Gina Jiki | Vitamin

Antioxidants

Antioxidants abubuwa ne da zasu iya hana ko jinkirta wasu nau'ikan lalacewar kwayar halitta. Misalan sun hada da beta-carotene, lutein, lycopene, selenium, da bitamin C da E. Ana samun su a cikin abinci da yawa, gami da 'ya'yan itace da kayan marmari. Hakanan ana samun su azaman abincin abincin. Yawancin bincike bai nuna abubuwan kara kuzari don taimakawa wajen hana cututtuka ba.
Source: Cibiyoyin Kiwon Lafiya na ,asa, Ofishin Abincin Abincin

Alli

Calcium ma'adinai ne wanda ake samu a abinci da yawa. Kusan dukkanin sinadarin calcium ana ajiye shi a cikin ƙashi da haƙora don taimakawa da sanya su da ƙarfi. Jikinka yana buƙatar alli don taimakawa tsokoki da jijiyoyin jini su haɗu da faɗaɗa, da kuma aika saƙonni ta cikin tsarin juyayi. Ana kuma amfani da alli don taimakawa wajen sakin homon da enzymes waɗanda ke shafar kusan kowane aiki a jikin mutum.
Source: Cibiyoyin Kiwon Lafiya na ,asa, Ofishin Abincin Abincin

Darajar yau da kullun (DV)

Valimar yau da kullun (DV) tana gaya muku yawan adadin abincin da abinci guda ɗaya na abincin ko ƙarin zai samar idan aka kwatanta da adadin da aka ba da shawarar.
Source: Cibiyoyin Kiwon Lafiya na ,asa, Ofishin Abincin Abincin

Suparin Abincin

Supplementarin abincin abincin shine samfurin da zaku ɗauka don ƙarin abincinku. Ya ƙunshi ɗaya ko fiye da sinadarai na abinci (gami da bitamin; ma'adanai; ganye ko wasu tsirrai, amino acid; da sauran abubuwa). Ba dole ba ne kari ya wuce gwajin da kwayoyi ke yi don tasiri da aminci.
Source: Cibiyoyin Kiwon Lafiya na ,asa, Ofishin Abincin Abincin

Wutan lantarki

Wutar lantarki sune ma'adanai a cikin ruwan jiki. Sun hada da sodium, potassium, magnesium, da chloride. Lokacin da kake bushewa, jikinka ba shi da isasshen ruwa da lantarki.
Source: NIH MedlinePlus

Iodine

Yodine ma'adinai ne wanda ake samu a wasu abinci. Jikin ku yana buƙatar iodine don yin hormones na thyroid. Wadannan hormones suna sarrafa tasirin jikinka da sauran ayyuka.Hakanan suna da mahimmanci ga ƙashi da ci gaban kwakwalwa yayin ciki da ƙuruciya.
Source: Cibiyoyin Kiwon Lafiya na ,asa, Ofishin Abincin Abincin

Arfe

Iron ƙarfe ne. Hakanan an kara shi zuwa wasu kayan abinci kuma ana samun sa azaman abincin abincin. Ironarfe wani ɓangare ne na haemoglobin, sunadaran da ke jigilar iskar oxygen daga huhu zuwa cikin kyallen takarda. Yana taimakawa samar da iskar oxygen ga tsokoki. Iron yana da mahimmanci ga ci gaban kwayar halitta, ci gaba, da kuma ayyukan jiki na yau da kullun. Hakanan baƙin ƙarfe yana taimakawa jiki don yin wasu abubuwan hormones da kayan haɗi.
Source: Cibiyoyin Kiwon Lafiya na ,asa, Ofishin Abincin Abincin

Magnesium

Magnesium ma'adinai ne da ke cikin abinci da yawa, kuma ana ƙara shi zuwa wasu kayan abinci. Hakanan ana samun shi azaman abincin abincin abincin kuma yana cikin wasu magunguna. Yana taimakawa jikinka don daidaita aikin tsoka da jijiya, matakan sukarin jini, da hawan jini. Hakanan yana taimaka wa jikinka yin furotin, kashi, da DNA.
Source: Cibiyoyin Kiwon Lafiya na ,asa, Ofishin Abincin Abincin

Ma'adanai

Ma'adanai waɗancan abubuwa ne a cikin ƙasa kuma a cikin abincin da jikinmu yake buƙatar ci gaba da aiki daidai. Wadanda suke da muhimmanci ga lafiya sun hada da sinadarin calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, da selenium.
Source: Cibiyoyin Kiwon Lafiya na ,asa, Ofishin Abincin Abincin

Multivitamin / Ma'adanai kari

Multivitamin / abubuwan ma'adinai suna ƙunshe da haɗin bitamin da ma'adinai. Wani lokacin suna da wasu sinadarai, kamar su ganye. Ana kiran su da yawa, yawa, ko kuma kawai bitamin. Multis na taimaka wa mutane samun adadin bitamin da ma'adinai lokacin da ba za su iya ba ko ba sa samun isasshen waɗannan abubuwan abinci daga abinci.
Source: Cibiyoyin Kiwon Lafiya na ,asa, Ofishin Abincin Abincin

Phosphorus

Phosphorus ma'adinai ne wanda yake taimakawa kasusuwa cikin lafiya. Hakanan yana taimakawa kiyaye jijiyoyin jini da tsokoki aiki. Ana samun sinadarin Phosphorus a dabi'ance a cikin abinci mai cike da furotin, kamar su nama, kaji, kifi, goro, wake, da kayayyakin kiwo. Hakanan ana kara foshor a cikin abinci da yawa da aka sarrafa.
Source: Cibiyar Nazarin Ciwon Suga ta Duniya da Cututtukan narkewar abinci da Koda

Potassium

Potassium ma'adinai ne wanda ƙwayoyinku, jijiyoyinku, da tsokoki suke buƙatar suyi aiki yadda yakamata. Yana taimaka wa jikinka daidaita jini, bugun zuciya da abin cikin ruwa a sel. Hakanan yana taimakawa tare da narkewa. Mafi yawan mutane suna samun duk sinadarin da suke bukata daga abin da suke ci da abin sha. Hakanan ana samunsa azaman abincin abincin.
Source: NIH MedlinePlus

Bada Shawarwarin Abinci (RDA)

Bada Shawarwarin Abinci (RDA) shine adadin abincin da yakamata ku samu kowace rana. Akwai RDA daban-daban dangane da shekaru, jinsi, kuma ko mace tana da ciki ko tana shayarwa.
Source: Cibiyoyin Kiwon Lafiya na ,asa, Ofishin Abincin Abincin

Selenium

Selenium ma'adinai ne wanda jiki ke buƙata don kasancewa cikin ƙoshin lafiya. Yana da mahimmanci don haifuwa, aikin thyroid, da kuma samar da DNA. Hakanan yana taimakawa kare jiki daga lalacewar da masu lalacewa ke haifar (ƙwayoyin cuta marasa ƙarfi ko ƙwayoyin da zasu iya lalata ƙwayoyin cuta) da cututtuka. Selenium yana cikin abinci da yawa, kuma wani lokacin ana ƙara shi zuwa wasu abinci. Hakanan ana samun shi azaman abincin abincin.
Source: Cibiyoyin Kiwon Lafiya na ,asa, Ofishin Abincin Abincin

Sodium

Teburin gishiri ya ƙunshi abubuwan sodium da chlorine - sunan fasaha don gishiri shine sodium chloride. Jikin ka yana buƙatar wasu sinadarin sodium don su yi aiki yadda ya kamata. Yana taimakawa tare da aikin jijiyoyi da tsokoki. Hakanan yana taimakawa wajen kiyaye daidaiton ruwaye a jikinka.
Source: NIH MedlinePlus

Tutiya

Zinc, ma'adinai da mutane ke buƙata su kasance cikin ƙoshin lafiya, ana samun su cikin ƙwayoyin halitta cikin jiki. Yana taimaka wa garkuwar jiki ta yaki da kwayoyin cuta da kwayoyin cuta. Jiki kuma yana buƙatar tutiya don yin sunadarai da DNA, kayan kwayar halitta a cikin dukkan ƙwayoyin halitta. A lokacin daukar ciki, yarinta, da yarinta, jiki yana buƙatar tutiya don ya girma da haɓaka yadda ya kamata. Zinc yana kuma taimakawa raunuka su warke kuma yana da mahimmanci ga ikon dandano da ƙamshi. Ana samun zinc a cikin nau'ikan abinci iri-iri, kuma ana samun sa a cikin mafi yawan kayan abinci na multivitamin / ma'adinai.
Source: Cibiyoyin Kiwon Lafiya na ,asa, Ofishin Abincin Abincin