10 manyan gishirin ma'adinai da ayyukansu a jiki

Wadatacce

• 1. Calcium
• 2. Iron
• 3. Magnesium
• 4. Phosphorus
• 5. Potassium
• 6. Sodium
• 7. Aidin
• 8. Zinc
• 9. Selenium
• 10. Fluorine
• Yaushe ake kari da gishirin ma'adinai

Gishirin ma'adanai, irin su baƙin ƙarfe, alli, zinc, jan ƙarfe, phosphorus da magnesium, suna da matukar muhimmanci ga jikin ɗan adam, domin suna taimakawa wajen samar da homonu, samuwar haƙora da ƙashi da kuma daidaita hawan jini. Yawanci daidaitaccen abinci yana samarwa da jiki wadataccen waɗannan ma'adanai.

Babban tushen gishirin ma'adinai shine abinci kamar kayan lambu, 'ya'yan itatuwa da hatsi, haɗuwarsu ya bambanta gwargwadon ƙasar da suka yi girma. Kari akan haka, nama da kayayyakin kiwo na iya ƙunsar da yawa daga waɗannan ma'adanai, ya danganta da abubuwan da waɗannan ma'adanai suke ciki a cikin abincin dabba.

Kowane ma'adinai da ke cikin jiki yana yin takamaiman aiki, kamar yadda aka nuna a ƙasa:

1. Calcium

Calcium shine mafi yawan ma'adinai a cikin jiki, ana samunsa galibi cikin ƙashi da hakora. Baya ga samuwar kwarangwal, hakanan yana shiga cikin matakai kamar ƙarancin tsoka, sakin ƙwayoyin cuta da kuma daskarewar jini.

Ya kasance galibi a cikin madara da kayayyakin kiwo, kamar su cuku da yogurt, amma kuma ana iya samun sa a cikin abinci kamar alayyafo, wake da sardines. San duk ayyukan alli.

2. Iron

Babban aikin baƙin ƙarfe a cikin jiki shine shiga cikin jigilar oxygen a cikin jini da numfashi na salula, wanda shine dalilin da ya sa rashinsa ke haifar da ƙarancin jini.

Ya kasance a cikin abinci irin su nama, hanta, yolks na ƙwai, wake da gwoza. Duba abin da za a ci don warkar da karancin jini.

3. Magnesium

Magnesium yana shiga cikin matakai kamar ƙarancin tsoka da annashuwa, samar da bitamin D, samar da baƙaƙen ciki da kiyaye hawan jini. Akwai shi a cikin abinci kamar su iri, gyada, madara da kayayyakin kiwo da kuma hatsi. Duba ƙarin game da magnesium nan.

4. Phosphorus

Ana samun sinadarin phosphorus galibi a cikin kasusuwa, tare da alli, amma kuma yana shiga cikin ayyuka kamar samar da kuzari ga jiki ta hanyar ATP, kasancewa ɓangare na membrane tantanin halitta da DNA. Ana iya samun sa a cikin abinci kamar irin su sunflower seed, bushewar 'ya'yan itace, sardines, nama da madara da kayayyakin kiwo.

5. Potassium

Potassium yana yin ayyuka da yawa a cikin jiki, kamar su shiga cikin yaɗa ƙwayoyin cuta, ƙuntata tsoka, sarrafa hawan jini, samar da sunadarai da glycogen da samar da kuzari. Ya kasance a cikin abinci irin su yogurt, avocado, ayaba, gyada, madara, gwanda da dankali. Duba abin da ke faruwa a cikin jiki lokacin da aka canza matakan potassium.

6. Sodium

Sodium yana taimakawa wajen sarrafa hawan jini, daidaita matakan ruwa a jiki kuma yana shiga cikin watsa raɗaɗin jijiyoyin jiki da rage jijiyoyin jiki. Babban tushen abincin shi shine gishiri, amma kuma yana cikin abinci irin su cuku, naman da aka sarrafa, kayan lambu na gwangwani da kayan ƙamshi na shirye-shirye. Duba sauran abinci mai yawa a cikin sodium.

7. Aidin

Babban aikin sinadarin iodine a cikin jiki shine shiga cikin samar da hormones na thyroid, ban da hana matsaloli kamar su kansar, ciwon suga, rashin haihuwa da ƙara hawan jini. Ya kasance a cikin abinci irin su gishirin iodi, mackerel, tuna, kwai da kifin kifi.

8. Zinc

Zinc yana motsa girma da ci gaban yara, yana ƙarfafa garkuwar jiki, yana kula da aikin da ya dace na thyroid, yana hana ciwon sukari ta hanyar inganta aikin insulin kuma yana da aikin antioxidant. Babban tushen zinc shine abincin dabbobi kamar su kawa, jatan lande, da naman sa, kaza, kifi da hanta. Duba ƙarin game da tutiya nan.

9. Selenium

Selenium yana da babban ikon antioxidant kuma yana hana cututtuka kamar su kansar, Alzheimer da cututtukan zuciya, inganta aikin thyroid kuma yana taimakawa tare da rage nauyi. Yana nan a cikin abinci kamar su kwayoyi na Brazil, garin alkama, burodi da gwaiduwa na kwai.

10. Fluorine

Babban aikin sinadarin fluoride a cikin jiki shine hana ɓarkewar ma'adinai ta haƙora da kuma hana lalacewa da yagewar ƙwayoyin cuta waɗanda ke haifar da caries. Ana kara shi zuwa ruwan famfo da man goge baki, kuma aikin likitan hakora da ke tattare da maganin hakora yana da tasiri mai karfi don karfafa hakora.

Yaushe ake kari da gishirin ma'adinai

Yakamata a dauki abubuwan kara ma'adanai lokacin da abinci baya wadatarwa don biyan bukatun jiki ko kuma lokacin da akwai cututtukan da ke buƙatar matakan ma'adanai masu yawa a cikin jiki, kamar yadda yake a cikin osteoporosis, wanda ke buƙatar ƙarin ƙwayoyin bitamin D, misali.

Yawan adadin ya bambanta gwargwadon yanayin rayuwa da jinsi, don haka bukatar shan kari ya kamata koyaushe ya nuna likita ko masanin abinci.