Ma'anar Sharuɗɗan Kiwon Lafiya: Gina Jiki

Wadatacce

• Amino Acids
• Glucose na jini
• Calories
• Carbohydrates
• Cholesterol
• Rashin ruwa
• Abinci
• Suparin Abincin
• Narkewar abinci
• Wutan lantarki
• Enzymes
• Acid mai ƙanshi
• Fiber
• Alkama
• Fihirisar Glycemic
• HDL
• LDL
• Tsarin rayuwa
• Fat mai cikakken abinci
• Na gina jiki
• Gina Jiki
• Kiba mai hade da jiki
• Furotin
• Fatataccen Tattara
• Sodium
• Sugar
• Jimlar Kitsen
• Trans Fat
• Amintattun abubuwa
• Shan Ruwa

Gina jiki shine game da cin abinci mai kyau da daidaitaccen abinci. Abinci da abin sha suna samar da kuzari da abubuwan gina jiki da kuke buƙata don zama cikin ƙoshin lafiya. Fahimtar waɗannan sharuɗɗan abinci mai gina jiki na iya sauƙaƙa muku don zaɓar zaɓin abinci mafi kyau.

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

Amino Acids

Amino acid sune tubalin ginin sunadarai. Jiki yana samar da amino acid da yawa wasu kuma daga abinci suke fitowa. Jiki yana karbar amino acid ta cikin karamin hanjin cikin jini. Sannan jinin yana dauke su a jikin duka.
Source: NIH MedlinePlus

Glucose na jini

Glucose - wanda ake kira sugar sugar - shine babban sukari da ake samu a cikin jini kuma shine babban tushen kuzari ga jikinka.
Source: NIH MedlinePlus

Calories

Unitungiyar makamashi a cikin abinci. Carbohydrates, kitse, furotin, da giya a cikin abinci da abin sha da muke ci suna samar da kuzarin abinci ko "adadin kuzari."
Source: Cibiyar Nazarin Ciwon Suga ta Duniya da Cututtukan narkewar abinci da Koda

Carbohydrates

Carbohydrates suna daya daga cikin nau'ikan abinci mai gina jiki. Tsarin narkewar ku yana canza carbohydrates zuwa glucose (suga cikin jini). Jikinku yana amfani da wannan sikari don kuzari don ƙwayoyinku, kyallen takarda da gabobinku. Yana adana kowane ƙarin sukari a cikin hanta da tsokoki don lokacin da ake buƙata. Akwai nau'ikan carbohydrates guda biyu: masu sauki da hadaddun. Carbohydananan carbohydrates sun haɗa da na halitta da kuma ƙara sugars. Cikakken carbohydrates mai haɗaka ya haɗa da burodin hatsi da hatsi, kayan lambu mai laushi da kuma ɗankatsunki.
Source: NIH MedlinePlus

Cholesterol

Cholesterol wani abu ne mai kamar kakin zuma, mai kama da kitse wanda ake samu a dukkan kwayoyin jikin mutum. Jikinka yana buƙatar wasu ƙwayoyin cholesterol don yin hormones, bitamin D, da abubuwan da zasu taimaka maka narke abinci. Jikinka yana yin duk cholesterol da yake buƙata. Koyaya, ana samun cholesterol a cikin wasu abincin da kuke ci. Yawan matakan cholesterol a cikin jini na iya kara barazanar kamuwa da cututtukan zuciya.
Source: Zuciyar Kasa, Huhu, da Cibiyar Jini

Rashin ruwa

Rashin ruwa wani yanayi ne da ke faruwa yayin da baka shan isassun ruwa don maye gurbin waɗanda ka rasa. Zaka iya rasa ruwa ta yawan yin fitsari, zufa, gudawa, ko amai. Lokacin da aka bushe ka, jikinka ba shi da isasshen ruwa da lantarki don yin aiki yadda ya kamata.
Source: NIH MedlinePlus

Abinci

Abincinku ya kunshi abin da kuke ci da abin sha. Akwai nau'ikan abinci iri daban-daban, kamar na masu cin ganyayyaki, na rage nauyi, da kuma abincin da mutane ke fama da wasu matsalolin lafiya.
Source: NIH MedlinePlus

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

Narkewar abinci

Narkar da abinci hanya ce da jiki ke amfani da ita don rarraba abinci zuwa na gina jiki. Jiki yana amfani da abubuwan gina jiki don kuzari, girma, da kuma gyara tantanin halitta.
Source: Cibiyar Nazarin Ciwon Suga ta Duniya da Cututtukan narkewar abinci da Koda

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

Enzymes

Enzymes abubuwa ne da suke hanzarta saurin tasirin sinadarai a cikin jiki.
Source: Cibiyar Nazarin Ciwon Suga ta Duniya da Cututtukan narkewar abinci da Koda

Acid mai ƙanshi

Fatty acid wani babban sinadari ne na kitse wanda jiki yake amfani dashi don samarda kuzari da cigaban nama.
Source: Cibiyar Cancer ta Kasa

Fiber

Fiber abu ne a cikin tsirrai. Fiber na abinci shine irin da kuke ci. Yana da nau'in carbohydrate. Hakanan kuna iya ganin an jera shi akan lakabin abinci azaman fiber mai narkewa ko fiber mara narkewa. Dukansu nau'ikan suna da mahimman fa'idodi ga lafiya. Fiber yana sa ka ji da sauri da sauri, kuma ka cika tsawon lokaci. Wannan zai iya taimaka maka wajen sarrafa nauyinka. Yana taimakawa narkewar abinci kuma yana taimakawa hana maƙarƙashiya.
Source: NIH MedlinePlus

Alkama

Gluten shine furotin da aka samo a alkama, hatsin rai, da sha'ir. Hakanan yana iya kasancewa cikin samfura kamar su bitamin da abubuwan gina jiki, leɓɓa, da wasu magunguna.
Source: Cibiyar Nazarin Ciwon Suga ta Duniya da Cututtukan narkewar abinci da Koda

Fihirisar Glycemic

Bayanin glycemic index (GI) yana auna yadda abinci mai dauke da carbohydrate yake daukaka suga.
Source: NIH MedlinePlus

HDL

HDL tana nufin manyan lipoproteins. An kuma san shi da suna "mai kyau" cholesterol. HDL shine ɗayan nau'ikan kwayoyi biyu masu ɗauke da ƙwayar cholesterol a cikin jikinku duka. Yana ɗaukar cholesterol daga wasu sassan jikinka zuwa hanta. Hantar ku na cire cholesterol daga jikin ku.
Source: Zuciyar Kasa, Huhu, da Cibiyar Jini

LDL

LDL yana tsaye ne don ƙananan lipoproteins. An kuma san shi da suna "bad" cholesterol. LDL shine ɗayan nau'ikan kwayoyi biyu masu ɗauke da ƙwayar cholesterol a cikin jikinku duka. Babban matakin LDL yana haifar da tarin cholesterol a cikin jijiyoyin ku.
Source: Zuciyar Kasa, Huhu, da Cibiyar Jini

Tsarin rayuwa

Metabolism shine tsarin da jikinku yake amfani dashi don samun ko kuzari daga abincin da kuka ci.
Source: NIH MedlinePlus

Fat mai cikakken abinci

Monounsaturated fat shine wani nau'in mai da ake samu a cikin avocados, man kanola, kwayoyi, zaituni da man zaitun, da kuma kwaya. Cin abinci wanda yake da mai mai ƙima (ko "lafiyayyen mai") ​​maimakon kitse mai ƙanshi (kamar man shanu) na iya taimakawa rage ƙwayar cholesterol da rage haɗarin cututtukan zuciya. Koyaya, kitse mai narkewa yana da adadin adadin kuzari kamar na sauran nau'ikan mai kuma yana iya taimakawa ga samun ƙaruwa idan kuka ci da yawa daga ciki.
Source: Cibiyar Nazarin Ciwon Suga ta Duniya da Cututtukan narkewar abinci da Koda

Na gina jiki

Abubuwa masu gina jiki sunadarai ne cikin abinci waɗanda jiki ke amfani dasu don aiki daidai da kiyaye lafiya. Misalan sun hada da sunadarai, kitse, carbohydrates, bitamin, da ma'adanai.
Source: Cibiyoyin Kiwon Lafiya na ,asa, Ofishin Abincin Abincin

Gina Jiki

Wannan fannin karatun yana mai da hankali kan abinci da abubuwa a cikin abinci waɗanda ke taimaka wa dabbobi (da tsire-tsire) girma da kuma kasancewa cikin ƙoshin lafiya. Kimiyyar abinci mai gina jiki kuma ta haɗa da halaye da abubuwan zamantakewar da suka danganci zaɓin abinci. Abincin da muke ci yana ba da kuzari (kalori) da abubuwan gina jiki kamar su furotin, mai, carbohydrate, bitamin, ma'adanai, da ruwa. Cin abinci mai rai daidai gwargwado yana baiwa jikinka kuzarin aiwatar da ayyukka na yau da kullun, yana taimaka maka kiyaye lafiyar jikinka lafiya, kuma zai iya rage haɗarinka ga wasu cututtuka kamar su ciwon sukari da cututtukan zuciya.
Source: Cibiyoyin Kiwon Lafiya na ,asa, Ofishin Abincin Abincin

Kiba mai hade da jiki

Polyunsaturated kitse wani nau'in kitse ne mai ruwa a zazzabi. Akwai nau'in fatty polyunsaturated (PUFAs) guda biyu: omega-6 da omega-3. Omega-6 fatty acid ana samun su a cikin man kayan lambu masu laushi, kamar su masarar masara, da safflower, da man waken soya. Omega-3 fatty acid sun fito ne daga tushen tsirrai - gami da man kanola, flaxseed, man waken soya, da goro-da kuma daga kifi da kifin kifi.
Source: Cibiyar Nazarin Ciwon Suga ta Duniya da Cututtukan narkewar abinci da Koda

Furotin

Sunadaran yana cikin kowace ƙwayoyin halitta a jiki. Jikinku yana buƙatar furotin daga abincin da kuka ci don ginawa da kiyaye ƙasusuwa, tsokoki, da fata. Kuna samun sunadarai a cikin abincinku daga nama, kayan kiwo, kwayoyi, da wasu hatsi da wake. Sunadaran daga nama da sauran kayan dabbobi sune cikakkun sunadarai. Wannan yana nufin sun samar da dukkanin amino acid din da jiki ba zai iya yin shi kadai ba. Sunadaran gina jiki basu cika ba. Dole ne ku haɗa nau'ikan sunadaran gina jiki don samun dukkan amino acid ɗin da jikinku yake buƙata. Kuna buƙatar cin furotin a kowace rana, saboda jikinku baya adana shi yadda yake adana mai ko carbohydrates.
Source: NIH MedlinePlus

Fatataccen Tattara

Kitsen mai shine nau'in mai wanda yake da ƙarfi a yanayin zafin ɗaki. Ana samun cikakken kitse a cikin kayan kiwo mai ƙoshin mai (kamar man shanu, cuku, kirim, ice cream na yau da kullun, da madara mai ɗumi), man kwakwa, man alade, man dabino, nama mai shirin ci, da fata da kitsen kaza da turkey, a tsakanin sauran abinci. Fats mai daɗa yana da adadin adadin kuzari kamar sauran nau'ikan mai, kuma yana iya taimakawa wajen samun riba idan aka ci shi fiye da kima. Cin abinci mai cike da kitse mai yawa yana daga kwalastar jini da haɗarin kamuwa da cututtukan zuciya.
Source: Cibiyar Nazarin Ciwon Suga ta Duniya da Cututtukan narkewar abinci da Koda

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

Sugar

Sugars nau'ikan carbohydrate ne mai sauki. Suna da dandano mai dadi. Ana iya samun sikari a cikin halitta a cikin fruitsa fruitsan itace, kayan lambu, madara, da kayan madara. Ana kuma saka su cikin abinci da abin sha da yawa yayin shiri ko sarrafawa. Nau'o'in sukari sun hada da glucose, fructose, da sucrose. Tsarin narkewarka ya narke sukari zuwa glucose. Kwayoyinku suna amfani da glucose don kuzari.
Source: NIH MedlinePlus

Jimlar Kitsen

Fat wani nau'in abinci ne mai gina jiki. Kuna buƙatar wani adadin mai a cikin abincinku don ku kasance cikin ƙoshin lafiya, amma ba yawa ba. Fats yana ba ku ƙarfi kuma yana taimaka wa jikinku ya sha bitamin. Hakanan kitse na abinci yana taka rawa a cikin matakan cholesterol. Ba duk mai iri daya bane. Ya kamata ku yi ƙoƙari ku guje wa ƙwayoyin mai da ƙyashi.
Source: NIH MedlinePlus

Trans Fat

Trans fat wani nau'in kitse ne wanda ake kirkira shi lokacin da aka canza mai mai cikin mai mai mai yawa, kamar rage shi da kuma wasu margarines. Yana sanya su dadewa ba tare da cutarwa ba. Hakanan za'a iya samo shi a cikin bishiyoyi, kukis, da abincin ciye-ciye. Trans fat yana daukaka LDL (mara kyau) cholesterol kuma yana saukar da cholesterol HDL (mai kyau).
Source: NIH MedlinePlus

Amintattun abubuwa

Triglycerides wani nau'in kitse ne wanda ake samu a cikin jininka. Yawancin irin wannan kitse na iya haifar da haɗarin cututtukan zuciya na zuciya, musamman ga mata.
Source: Zuciyar Kasa, Huhu, da Cibiyar Jini

Shan Ruwa

Dukanmu muna buƙatar shan ruwa. Yaya yawan abin da kuke buƙata ya dogara da girmanku, matakin aikinku, da yanayin inda kuke zama. Kulawa da shan ruwanka yana taimakawa ka tabbata cewa ka isa. Abincin ku ya hada da ruwan da kuke sha, da ruwan da kuke samu daga abinci.
Source: NIH MedlinePlus