Menene bitamin da abin da suke yi
Wadatacce
Vitamin shine abubuwa na jiki waɗanda jiki ke buƙata a ƙananan, waɗanda suke da mahimmanci don aikin kwayar halitta, tunda suna da mahimmanci don kiyaye lafiyar garkuwar jiki, aiki mai kyau na ƙoshin lafiya da girma.
Saboda mahimmancin sa a cikin tsari na tafiyar da rayuwa, lokacin da aka sha su cikin rashin wadataccen yawa ko lokacin da jiki ke da ɗan rashi bitamin, wannan na iya haifar da haɗarin lafiya, kamar hangen nesa, tsoka ko matsalolin jijiyoyin jiki.
Kamar yadda jiki ba zai iya hada bitamin ba, dole ne a cinye su ta hanyar abinci, yana da matukar mahimmanci a ci abinci mai kyau, mai wadataccen kayan lambu da kuma hanyoyin samun sunadarai iri-iri.
Rarraba bitamin
Ana iya rarraba bitamin a cikin mai narkewa da mai narkewar ruwa, gwargwadon ƙarfinsu, mai ko ruwa, bi da bi.
Fat-mai narkewa bitamin
Bitamin mai narkewa mai narkewa ya fi karko da juriya ga tasirin sakawan abu, zafi, haske, acidity da alkalinity, idan aka kwatanta da masu narkewar ruwa. Ayyukan su, hanyoyin abinci da sakamakon rashin su an jera su a cikin tebur mai zuwa:
Vitamin | Ayyuka | Majiya | Sakamakon nakasa |
|---|---|---|---|
| A (retinol) | Kula da lafiya hangen nesa Bambancin kwayoyin epithelial | Hanta, gwaiduwar kwai, madara, karas, dankalin hausa, kabewa, apricots, kankana, alayyafo da broccoli | Makaho ko makantar dare, kuncin makogwaro, sinusitis, ƙura a kunnuwa da baki, ƙuraren idanu |
| D (ergocalciferol da cholecalciferol) | Asesara yawan amfani da alli na hanji Yana motsa samar da kwayar halitta Rage ƙwayar ƙwayar alli a cikin fitsari | Madara, man kwayar hanta, herring, sardines da kifin kifi Hasken rana (alhakin kunnawa na bitamin D) | Gwanin Varus, gwiwan valgus, nakasar nakasassu, tetany a cikin jarirai, raunin kashi |
| E (tocopherol) | Antioxidant | Man shafawa na kayan lambu, hatsi cikakke, koren ganye da kwayoyi | Matsalolin jijiyoyin jiki da karancin jini a jariran da basu isa haihuwa ba |
| K | Yana ba da gudummawa ga samuwar abubuwan coagulation Yana taimaka bitamin D ya haɗu da furotin mai sarrafawa cikin ƙashi | Broccoli, Brussels sprouts, kabeji da alayyafo | Lokacin ƙira lokaci |
Duba karin abinci mai wadataccen bitamin.
Ruwan bitamin mai narkewa
Ruwan bitamin mai narkewa yana da ikon narkewa a cikin ruwa kuma ba shi da ƙarfi kamar bitamin mai narkewa. Tebur mai zuwa ya lissafa abubuwan bitamin masu narkewa, tushen abincin su da kuma sakamakon rashi a cikin wadannan bitamin:
| Vitamin | Ayyuka | Majiya | Sakamakon nakasa |
|---|---|---|---|
| C (ascorbic acid) | Samuwar Collagen Antioxidant Ironarfe ƙarfe | 'Ya'yan itace da ruwan' ya'yan itace, broccoli, sprouts na Brussels, koren da barkono ja, kankana, strawberry, kiwi da gwanda | Zub da jini daga jikin membobin mucous, rashin warkarwa mai rauni, laushin ƙarshen ƙasusuwa da raunana da faɗuwar hakora |
| B1 (thiamine) | Carbohydrate da amino acid metabolism | Alade, wake, ƙwaya ta alkama da hatsi masu ƙarfi | Anorexia, asarar nauyi, raunin tsoka, neuropathy na gefe, gazawar zuciya da wernicke encephalopathy |
| B2 (riboflavin) | Amfanin gina jiki | Madara da kayayyakin kiwo, kwai, nama (musamman hanta) da hatsi masu ƙarfi | Rauni a kan lebe da baki, seborrheic dermatitis da normochromic normocytic anemia |
| B3 (niacin) | Samar da makamashi Kira na acid mai da kuma hormones na steroid | Nono kaza, hanta, tuna, sauran nama, kifi da kaji, duk hatsi, kofi da shayi | Symmetrical bilateral dermatitis a fuska, wuya, hannaye da ƙafa, gudawa da rashin hankali |
| B6 (pyridoxine) | Amino acid metabolism | Naman sa, kifin kifi, da naman kaza, da cikakkiyar hatsi, da karafan hatsi, ayaba da kuma goro | Raunin bakin, bacci, gajiya, karancin hypochromic anemia da kamuwa da jarirai |
| B9 (folic acid) | Halittar DNA Halittar jini, hanji da kuma kayan tayi | Hanta, wake, gyada, ƙwaya ta alkama, gyaɗa, bishiyar asparagus, latas, tsiron Brussels, broccoli da alayyafo | Gajiya, rauni, rashin numfashi, bugun zuciya da karancin jini |
| B12 (cyanocobalamin) | DNA da RNA kira Amfanin amino acid da mai mai Haɗin Myelin da kiyayewa | Nama, kifi, kaji, madara, cuku, kwai, yisti mai gina jiki, madarar waken soya da tofu mai ƙarfi | Gajiya, pallor, gajeren numfashi, bugun zuciya, karancin jini na megaloblastic, rashin jin daɗi da ƙwanƙwasa a cikin ƙarshen, rashin daidaito a cikin motsi, rashin ƙwaƙwalwar ajiya da rashin hankali |
Baya ga cin abinci mai wadataccen bitamin, zaku iya shan kayan abinci waɗanda yawanci suna ƙunshe da ƙwayoyin bitamin na yau da kullun waɗanda ke da mahimmanci ga aikin jiki da kyau. San nau'ikan kayan abincin abincin.
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