Manyan Alamomi guda 8 Karancin ku a bitamin

Wadatacce

• 1. Gutsurar gashi da farce
• 2. Gyambon ciki ko bakin ciki a kusurwar baki
• 3. Hawan jini
• 4. Ganin dare mara kyau da kuma ci gaban fari akan idanu
• 5. Scaly faci da dandruff
• 6. Rashin gashi
• 7. Jan kumburi ko fari a fata
• 8. Rashin narkar da ciwon kafa
• Layin kasa

Kyakkyawan abinci mai gina jiki yana da fa'idodi da yawa.

A gefe guda kuma, rashin abinci mai gina jiki na iya haifar da alamomi marasa kyau iri-iri.

Waɗannan alamomin sune hanyar jikinku don sadarwar raunin bitamin da ƙananan ma'adinai. Gane su zai iya taimaka maka daidaita tsarin abincinku yadda ya kamata.

Wannan labarin yayi bitar alamun 8 na yau da kullun na ƙarancin bitamin da ƙananan ma'adinai da yadda ake magance su.

1. Gutsurar gashi da farce

Abubuwa da dama na iya haifar da gashi da ƙusoshi. Ofayan su shine ƙarancin biotin.

Biotin, wanda aka fi sani da bitamin B7, yana taimaka wa jiki canza abinci zuwa makamashi. Rashin rashi a cikin biotin abu ne mai wuya, amma idan hakan ta faru, fashewa, ƙarami, ko raba gashi da ƙusoshin ƙafa wasu daga cikin alamun alamun da aka sani.

Sauran cututtukan cututtukan rashi na biotin sun hada da yawan gajiya, ciwon tsoka, ciwon ciki, da kunci a hannaye da kafafu (1).

Mata masu juna biyu, masu shan sigari da yawa ko masu shan giya, da mutanen da ke fama da matsalar narkewar abinci kamar cutar Crohn suna cikin haɗarin kamuwa da ƙarancin halittar.

Hakanan, dogon amfani da maganin rigakafi da wasu magungunan hana kamuwa da cuta yana da haɗarin haɗari ().

Cin ɗanyen farin kwai na iya haifar da rashi na biotin kuma. Wancan ne saboda ɗanyen kwai mai ƙanshi ya ƙunshi avidin, furotin wanda ke ɗaura da biotin kuma zai iya rage shan shi (1,,).

Abincin da ke cikin biotin sun hada da gwaiduwa, naman gabobi, kifi, nama, kiwo, kwaya, iri, alayyaho, broccoli, farin kabeji, dankalin turawa, yisti, hatsi gaba daya, da ayaba (,).

Manya tare da gashi mai laushi ko kusoshi na iya yin la'akari da ƙoƙarin ƙarin wanda ke ba da kusan microgram 30 na biotin kowace rana.

Koyaya, ƙananan studiesan karatu kaɗan ne da rahotonnin shari'ar suka lura da fa'idodin kari tare da biotin, don haka cin abinci mai cike da ƙwayoyin cuta na iya zama mafi kyawun zaɓi (,,).

Takaitawa Biotin shine bitamin B wanda yake cikin yawancin ayyukan jiki. Yana buga wani
muhimmiyar rawa wajen karfafa gashi da farce. Rashin rashi a wannan bitamin shine
galibi ba kasafai ake samun hakan ba amma yana iya faruwa a wasu lokuta.

2. Gyambon ciki ko bakin ciki a kusurwar baki

Raunuka a ciki da kewaye baki na iya zama wani ɓangare na alaƙa da ƙarancin shan wasu bitamin ko ma'adinai.

Misali, hanjin ulce, wanda galibi ake kiransa da ciwon sankara, yawanci sakamakon ƙarancin ƙarfe ne ko bitamin na B.

Smallaya daga cikin ƙananan binciken ya lura cewa marasa lafiya da ke fama da cutar bakin sun bayyana kamar sau biyu na iya samun ƙananan ƙarfe ().

A wani ƙaramin binciken kuma, kusan kashi 28% na marasa lafiyar da ke fama da cutar bakin suna da rashi a cikin ƙwayoyin cuta na thiamine (bitamin B1), riboflavin (bitamin B2), da pyridoxine (bitamin B6) ().

Angular cheilitis, yanayin da ke sa kusoshin bakin su tsagewa, tsaga, ko zubar jini, na iya haifar da yawan jin salihu ko rashin ruwa a jiki. Koyaya, ƙila zai iya haifar da rashin isasshen ƙarfe da bitamin na B, musamman riboflavin (,,, 13).

Abincin da ke da arziƙin baƙin ƙarfe ya haɗa da kaji, nama, kifi, legumes, ganye mai duhu, kwayoyi, iri, da hatsi gaba ɗaya (14).

Kyakkyawan tushe na thiamine, riboflavin, da pyridoxine sun hada da cikakkun hatsi, kaji, nama, kifi, kwai, kiwo, kayan nama, legumes, koren kayan lambu, kayan lambu masu tsami, kwayoyi, da iri (15, 16, 17).

Idan kun sami waɗannan alamun, gwada ƙara abincin da ke sama zuwa abincinku don ganin idan alamun ku sun inganta.

Takaitawa Mutane da ke fama da ulce ko fasa a bakin bakin na iya
so a gwada cinye karin abinci mai wadataccen abinci a cikin tarin ruwa, riboflavin, pyridoxine, da
baƙin ƙarfe don sauƙaƙe bayyanar cututtuka.

3. Hawan jini

Wani lokaci m fasaha goge hakori ne a tushen jini gumis, amma rage cin abinci rasa a bitamin C kuma za a iya zargi.

Vitamin C yana taka muhimmiyar rawa wajen warkar da rauni da kuma rigakafi, har ma yana aiki a matsayin antioxidant, yana taimakawa hana lalacewar kwayar halitta.

Jikin ku ba ya yin bitamin C da kansa, don haka hanya ɗaya kawai don kula da matakan da ta dace shi ne ta hanyar abinci (,,).

Karancin Vitamin C ba safai ba a cikin mutanen da ke cin wadatattun 'ya'yan itace da kayan marmari. Wannan ya ce, mutane da yawa sun kasa cin wadatattun 'ya'yan itatuwa da kayan marmari kowace rana.

Wannan na iya bayyana dalilin da ya sa karatun da ke gudanar da bincike na yau da kullun na lafiyar jama'a ya kiyasta ƙananan matakan bitamin C a cikin 13-30% na yawan jama'a, tare da kashi 5 zuwa 17% na mutane suna da rauni (21).

Yin amfani da bitamin C kaɗan ta hanyar abinci na dogon lokaci na iya haifar da alamun rashin ƙarfi, gami da cizon haƙora har ma da zubar haƙori (21, 22,).

Wani mawuyacin sakamako na rashin raunin bitamin C mai yawa shine scurvy, wanda ke lalata tsarin garkuwar jiki, yana raunana tsokoki da ƙashi, kuma yana sa mutane jin gajiya da rashin ƙarfi (24).

Sauran alamun alamun rashin bitamin C sun haɗa da rauni mai sauƙi, warkar da rauni a hankali, busassun fata, da yawan zubar hanci (22, 24).

Tabbatar cinye isasshen bitamin C ta cin 'ya'yan itace aƙalla guda 2 da kayan lambu 3-4 a kowace rana.

Takaitawa Mutanen da suke cin fruitsan itacen fruitsa fruitsan itace da kayan lambu kaɗan na iya haɓaka bitamin C
rashi. Wannan na iya haifar da alamun rashin jin daɗi kamar gumis ɗin jini, rauni
tsarin rigakafi, kuma, a cikin mawuyacin yanayi, asarar hakori da ƙura.

4. Ganin dare mara kyau da kuma ci gaban fari akan idanu

Abincin mai gina jiki mara kyau na iya haifar da matsalolin gani a wasu lokuta.

Misali, yawan shan bitamin A galibi ana alakanta shi da wani yanayi da aka sani da makantar dare, wanda ke rage wa mutane damar gani a cikin karamin haske ko duhu.

Wancan ne saboda bitamin A ya zama dole don samar da rhodopsin, wani launi da ake samu a cikin idanuwan ido wanda ke taimaka maka gani da dare.

Lokacin da ba a magance shi ba, makantar dare zai iya ci gaba zuwa xerophthalmia, yanayin da zai iya lalata ƙwanƙwasawa da ƙarshe haifar da makanta ().

Wata alama ta farkon ta xerophthalmia ita ce tabo na Bitot, wanda ke ɗan ɗaukaka, kumfa, farin ci gaba da ke faruwa a mahaɗar ko farin ɓangaren idanu.

Za'a iya cire ci gaban har zuwa wani lokaci amma sai kawai ya ɓace gaba ɗaya da zarar an magance rashi bitamin A ().

Abin farin ciki, rashi bitamin A yana da wuya a kasashen da suka ci gaba. Wadanda suke zargin cin abincin bitamin A dinsu bai isa ba zai iya kokarin cin karin abincin da ke dauke da sinadarin bitamin-A, irin su naman gabobi, kiwo, kwai, kifi, ganye mai duhu, da kayan lambu masu launin ruwan dorawa (27).

Sai dai idan an bincikar lafiya tare da rashi, yawancin mutane ya kamata su guji shan ƙwayoyin bitamin A. Wannan saboda bitamin A shine bitamin mai narkewa, wanda, idan aka cinye shi fiye da kima, na iya tarawa a cikin shagunan kitse na jiki kuma ya zama mai guba.

Kwayar cututtukan bitamin A na iya zama mai haɗari kuma sun haɗa da tashin zuciya, ciwon kai, ƙyamar fata, haɗuwa da ciwon ƙashi, kuma, a cikin mawuyacin yanayi, har ma da suma ko mutuwa (28).

Takaitawa Arancin bitamin A na iya haifar da hangen nesa na dare ko ci gaba akan
farin ɓangaren idanu. Ara ƙarin abinci mai wadataccen bitamin-A ga abincinku na iya taimakawa
ku guji ko rage waɗannan alamun.

5. Scaly faci da dandruff

Seborrheic dermatitis (SB) da dandruff wani ɓangare ne na rukuni guda na rikicewar fata wanda ke shafar wuraren samar da mai na jikinku.

Dukansu suna dauke da laushi, fata mai laushi. Dandruff yawanci an iyakance shi ne ga fatar kan mutum, yayin da seborrheic dermatitis kuma na iya bayyana a fuska, kirji na sama, armpits, da kuma mara.

Yiwuwar waɗannan rikicewar fata sune mafi girma a tsakanin watanni 3 na farko na rayuwa, yayin balaga, da kuma tsakiyar tsufa.

Nazarin ya nuna cewa duka yanayin ma na gama gari ne. Har zuwa 42% na jarirai da 50% na manya na iya wahala daga dandruff ko seborrheic dermatitis a wani lokaci ko wani (,).

Dandruff da seborrheic dermatitis na iya haifar da dalilai da yawa, tare da ƙarancin abinci mai gina jiki yana ɗaya daga cikinsu. Misali, ƙananan jini na tutiya, niacin (bitamin B3), riboflavin (bitamin B2), da pyridoxine (bitamin B6) na iya kowannensu ya taka rawa (13,, 31).

Yayin da ba a fahimci alaƙar da ke tsakanin abinci mai ƙarancin abinci mai gina jiki da waɗannan yanayin fatar ba, mutanen da ke da dandruff ko seborrheic dermatitis na iya son cinye waɗannan abubuwan gina jiki.

Abincin da ke cike da niacin, riboflavin, da pyridoxine sun hada da cikakkun hatsi, kaji, nama, kifi, kwai, kiwo, kayan jikin, legumes, koren kayan lambu, kayan lambu masu tsami, kwaya, da kuma iri (15, 16, 17).

Abincin teku, nama, legumes, kiwo, kwayoyi, da hatsi dukkansu ingantattun hanyoyin zinc ne (32).

Takaitawa Dandarfin dandruff da facin faci a fatar kai, girare, kunnuwa,
zare idanu, da kirji na iya haifar da rashin cin zinc, niacin, riboflavin, da
pyridoxine. Theseara waɗannan abubuwan gina jiki a cikin abincin na iya taimaka rage alamun.

6. Rashin gashi

Rashin gashi wata alama ce ta gama gari. A zahiri, har zuwa 50% na manya suna ba da rahoton asarar gashi lokacin da suka kai shekara 50 ().

Abincin mai wadataccen mai gina jiki yana iya taimakawa hana ko rage raunin gashi ().

• Ironarfe. Wannan ma'adinan shine
  shiga cikin kira na DNA, gami da na DNA da ke cikin gashi
  follicles. Ironaramin ƙarfe na iya sa gashi ya daina girma ko faɗuwa (,,).
• Tutiya. Wannan ma'adinan shine
  mahimmanci don haɗin furotin da rarrabuwa, ƙwayoyi biyu ake buƙata
  don ci gaban gashi. Kamar wannan, ƙarancin zinc na iya haifar da asarar gashi (,, 40).
• Linoleic acid (LA) da alpha-linolenic
  acid (ALA).
  Ana buƙatar waɗannan muhimman acid mai ƙarancin ci gaban gashi da kiyayewa ().
• Niacin (bitamin B3). Wannan bitamin shine
  wajibi ne don kiyaye gashi lafiya. Alopecia, yanayin da gashi yake
  ya faɗi a cikin ƙananan faci, alama ce mai yiwuwa ta rashin niacin (,).
• Biotin (bitamin B7). Biotin wani B ne
  bitamin cewa, lokacin da ya gaza, ana iya danganta shi da zubewar gashi (,).

Nama, kifi, kwai, leda, ganye mai duhu, kwayoyi, iri, da hatsi duka sune tushen ƙarfe da tutiya.

Abincin da ke dauke da Niacin sun hada da nama, kifi, madara, hatsi, hatsi, kwaya, kwaya, da ganyaye masu ganye. Wadannan abincin suma suna da arzikin biotin, wanda shima ana samun sa a cikin ruwan kwai da naman gabobi.

Kayan lambu masu ganye, goro, hatsi, da kayan mai na kayan lambu suna da wadatar LA, yayin da walnuts, flaxseeds, chia seed, da kuma waken soya suna da wadatar ALA.

Yawancin kari suna da'awar hana gashin gashi.Yawancin su suna ƙunshe da haɗin abubuwan gina jiki a sama, ban da wasu da yawa.

Wadannan kari sun bayyana ne don bunkasa ci gaban gashi da kuma rage zubewar gashi a cikin mutanen da ke da raunin rubuce rubuce a cikin abubuwan da muka ambata a baya. Koyaya, akwai iyakantaccen bincike akan fa'idodin irin waɗannan abubuwan kari in babu rashi.

Har ila yau, ya kamata a lura cewa shan bitamin da ma'adinai a cikin rashi na iya kara lalacewar gashi, maimakon taimaka masa ().

Misali, yawan selenium da bitamin A, abinci mai gina jiki sau biyu ana sanya su akan kari na haɓakar gashi, duk suna da alaƙa da asarar gashi ().

Sai dai idan mai ba da lafiyar ku ya tabbatar da rashi, zai fi kyau ku zaɓi abincin da ke wadataccen waɗannan abubuwan gina jiki, maimakon kari.

Takaitawa Ana bukatar bitamin da abubuwan da muka ambata a sama don ci gaban gashi,
don haka abincin da ke cikin su na iya taimakawa hana zubewar gashi. Koyaya, amfani da
kari - sai dai idan akwai rashi - na iya haifar da lahani fiye da kyau.

7. Jan kumburi ko fari a fata

Keratosis pilaris wani yanayi ne da ke haifar da kumburi irin na kumburi ya bayyana a kunci, hannu, cinya, ko gindi. Waɗannan ƙananan kumburin na iya kasancewa tare da kayan kwalliya ko gashin ciki.

Yanayin yakan bayyana ne a yarinta kuma a zahiri yakan ɓace a cikin girma.

Dalilin waɗannan ƙananan kumburin har yanzu ba a iya fahimtar su ba, amma suna iya bayyana yayin da aka samar da keratin da yawa a cikin gashin gashi. Wannan yana haifar da kumburi mai girma ko fari a fata ().

Keratosis pilaris na iya kasancewa yana da wata kwayar halitta, ma’ana cewa mutum zai iya kamuwa da ita idan wani dangi yana da shi. Wancan ya ce, an kuma lura da shi a cikin mutanen da ke da abinci mai ƙarancin bitamin A da C (22, 28).

Don haka, ban da jiyya na gargajiya tare da mayukan shafawa, mutanen da ke wannan yanayin na iya yin la'akari da ƙara abinci mai wadataccen bitamin A da C a cikin abincin su.

Wadannan sun hada da naman gabobi, kiwo, kwai, kifi, ganye mai duhu, kayan lambu mai launin rawaya-orange, da 'ya'yan itace (24, 27).

Takaitawa Rashin cin bitamin A da C na iya alaƙa da keratosis
pilaris, yanayin da ke haifar da bayyanar kumburin ja ko fari a kan
fata.

8. Rashin narkar da ciwon kafa

Ciwo na rashin natsuwa (RLS), wanda aka fi sani da cutar Willis-Ekbom, yanayin jijiya ne wanda ke haifar da jin daɗi ko jin daɗi a ƙafafu, da kuma buƙatar da ba za a iya motsa su ba (46).

A cewar Cibiyar Kula da Cututtukan Neurological da Stroke, RLS yana shafar kusan 10% na Amurkawa, tare da mata sau biyu na iya fuskantar yanayin. Ga yawancin mutane, sha'awar motsawa alama tana ƙaruwa lokacin da suke shakatawa ko ƙoƙarin yin bacci.

Duk da yake ba a fahimci ainihin abubuwan da ke haifar da RLS ba, akwai alamun akwai alaƙa tsakanin alamun RLS da matakan ƙarfe na jinin mutum.

Misali, karatun da yawa sun danganta ƙananan sharar baƙin ƙarfe zuwa ƙimar tsananin alamun RLS. Yawancin karatu kuma sun lura cewa bayyanar cututtuka galibi suna bayyana yayin ciki, lokacin da matakan ƙarfe mata ke saukad da (,,,).

Plementara tare da ƙarfe gabaɗaya yana taimakawa rage alamun RLS, musamman a cikin mutanen da ke fama da karancin baƙin ƙarfe. Koyaya, sakamakon ƙarin na iya bambanta daga mutum zuwa mutum (,,,).

Tunda yawan ƙarfen ƙarfe yana bayyana don rage alamun, ƙara yawan abinci mai wadataccen ƙarfe, kamar nama, kaji, kifi, legumes, ganye mai duhu, kwayoyi, tsaba, da hatsi duka, na iya zama da amfani (14).

Zai iya zama da sauƙi musamman don haɗa waɗannan abinci masu wadataccen ƙarfe tare da 'ya'yan itace da kayan marmari masu ɗarin bitamin-C, saboda waɗannan na iya taimakawa haɓaka ƙarfewar ƙarfe ().

Yin amfani da tukwanen baƙin ƙarfe da kwanon rufi da guje wa shayi ko kofi a lokacin cin abinci na iya taimakawa haɓaka ƙarƙar ƙarfe.

Koyaya, yana da kyau a lura cewa ƙarin abubuwan da basu dace ba na iya yin lahani fiye da kyau kuma yana iya rage shayar da wasu abubuwan gina jiki ().

Matakan ƙarfe masu ƙarfi sosai na iya zama mawuyacin yanayi a wasu yanayi, don haka ya fi kyau a tuntuɓi mai ba da lafiyarku kafin ɗaukar ƙarin ().

A ƙarshe, wasu shaidu sun nuna cewa ƙarancin magnesium na iya taka rawa a cikin rashin ciwon ƙafa ().

Takaitawa Ciwon ƙafa mara natsuwa galibi yana da alaƙa da ƙananan ƙarfe. Wadanda suke tare
wannan yanayin na iya so ya ƙara yawan cin abinci mai wadataccen ƙarfe kuma ya tattauna
kari tare da mai ba da lafiya.

Layin kasa

Abincin da ke ba da isasshen abincin bitamin da na ma'adanai na iya haifar da alamomi da yawa, wasu daga cikinsu sun fi na sauran.

Sau da yawa, ƙara yawan cin abincin da ke wadataccen bitamin da ma'adinai masu dacewa zai iya taimakawa ko rage alamun ku sosai.