Ma'anar Sharuɗɗan Kiwan lafiya: Vitamin

Wadatacce

• Antioxidants
• Darajar yau da kullun (DV)
• Suparin Abincin
• Bitamin mai narkewa
• Folate
• Multivitamin / Ma'adanai kari
• Niacin
• Bada Shawarwarin Abinci (RDA)
• Vitamin A
• Vitamin B6
• Vitamin B12
• Vitamin C
• Vitamin D
• Vitamin E
• Vitamin K
• Vitamin
• Ruwan Bitamin mai narkewa

Vitamin na taimakawa jikin mu yayi girma da cigaba yadda ya kamata. Hanya mafi kyau don samun isasshen bitamin ita ce cin daidaitaccen abinci tare da nau'ikan abinci. Sanin game da bitamin daban-daban da abin da suke yi na iya taimaka muku don tabbatar kun sami wadatar bitamin ɗin 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

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

Bitamin mai narkewa

Bitamin mai narkewa mai narkewa ya hada da bitamin A, D, E, da K. Jiki yana adana bitamin mai narkewa a cikin hanta da kyallen mai.
Source: Cibiyar Nazarin Ciwon Suga ta Duniya da Cututtukan narkewar abinci da Koda

Folate

Folate shine bitamin B wanda yake a zahiri a yawancin abinci. Wani nau'i na fure da ake kira folic acid ana amfani dashi a cikin kayan abincin abincin da abinci mai ƙarfi. Jikinmu yana buƙatar fure don yin DNA da sauran kayan gado. Hakanan ana buƙatar Folate don ƙwayoyin jiki su rarraba. Yana da mahimmanci mata su sami isasshen sinadarin folic acid kafin da lokacin daukar ciki. Zai iya hana manyan lahani na haihuwa na kwakwalwar jariri ko kashin baya.
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

Niacin

Niacin na gina jiki a cikin rukunin bitamin B. Jiki yana buƙatarsa ​​da ƙananan aiki don aiki da zama lafiya. Niacin yana taimakawa wasu enzymes suyi aiki yadda yakamata kuma yana taimakawa fata, jijiyoyi, da bangaren narkewar abinci su kasance cikin koshin lafiya.
Source: Cibiyar Cancer ta Kasa

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

Vitamin A

Vitamin A yana taka rawa a cikin hangen nesan ka, ci gaban kasusuwa, haifuwa, ayyukan kwayar halitta, da garkuwar jiki. Vitamin A maganin antioxidant ne. Zai iya zuwa daga tushen tsiro ko dabba. Tushen shuka ya hada da 'ya'yan itatuwa da kayan marmari kala-kala. Tushen dabba sun hada da hanta da madarar madara. Ana kuma kara bitamin A cikin abinci kamar hatsi.
Source: NIH MedlinePlus

Vitamin B6

Vitamin B6 yana cikin abinci mai yawa kuma ana saka shi zuwa wasu abinci. Jiki yana buƙatar bitamin B6 don yawancin halayen sunadarai da ke cikin metabolism. Vitamin B6 yana cikin ci gaban kwakwalwa yayin ciki da ƙuruciya. Hakanan yana cikin aikin rigakafi.
Source: Cibiyoyin Kiwon Lafiya na ,asa, Ofishin Abincin Abincin

Vitamin B12

Vitamin B12 yana taimakawa kiyaye jijiyoyin jiki da kwayoyin jininsu lafiya. Yana taimaka yin DNA, kayan halittar cikin kowane sel. Vitamin B12 shima yana taimakawa wajen hana wani nau'in karancin jini wanda ke sa mutane gaji da rauni. Ana samun Vitamin B12 a dabi'a a cikin nau'ikan abincin dabbobi. An kuma kara da shi zuwa wasu kayan abinci masu karfi kuma ana samun su a cikin mafi yawan kayan abinci na multivitamin.
Source: Cibiyoyin Kiwon Lafiya na ,asa, Ofishin Abincin Abincin

Vitamin C

Vitamin C shine maganin antioxidant. Yana da mahimmanci ga fata, kasusuwa, da kayan haɗin kai. Yana inganta warkarwa kuma yana taimakawa jiki shan ƙarfe. Vitamin C na fitowa ne daga yayan itace da kayan marmari. Kyakkyawan tushe sun hada da Citrus, ja da koren barkono, tumatir, broccoli, da ganye. Wasu ruwan 'ya'yan itace da hatsi sun kara bitamin C.
Source: NIH MedlinePlus

Vitamin D

Vitamin D yana taimaka wa jikinka shan alli. Calcium yana ɗaya daga cikin manyan tubalin ginin ƙashi. Rashin bitamin D na iya haifar da cututtukan ƙashi kamar su osteoporosis ko rickets. Vitamin D shima yana da rawa a jijiyoyin ku, da tsoka, da kuma tsarin garkuwar ku. Zaka iya samun bitamin D ta hanyoyi guda uku: ta hanyar fatarka (daga hasken rana), daga abincinku, da kuma kari. Jikin ku yana yin bitamin D ta halitta bayan fallasa zuwa hasken rana. Koyaya, yawan zafin rana na iya haifar da tsufar fata da cutar kansa, saboda haka mutane da yawa suna ƙoƙari su sami bitamin D ɗinsu daga wasu hanyoyin. Vitamin masu wadataccen abinci sun hada da yolks, kifi mai gishiri, da hanta. Wasu sauran abinci, kamar madara da hatsi, galibi sun ƙara bitamin D. Hakanan zaka iya ɗaukar ƙarin bitamin D. Duba tare da mai ba da lafiyar ku don ganin nawa ya kamata ku ɗauka.
Source: NIH MedlinePlus

Vitamin E

Vitamin E antioxidant ne. Yana taka rawa a cikin tsarin rigakafin ku da tafiyar matakai na rayuwa. Yawancin mutane suna samun isasshen bitamin E daga abincin da suke ci. Kyakkyawan tushen bitamin E sun hada da mai na kayan lambu, margarine, kwayoyi da tsaba, da ganyayen ganye. Ana kara Vitamin E a abinci kamar hatsi. Hakanan ana samunsa azaman kari.
Source: NIH MedlinePlus

Vitamin K

Vitamin K yana taimaka wa jikinka ta hanyar yin sunadarai don ƙashi da ƙoshin lafiya. Hakanan yana sanya sunadarai don daskarewar jini. Akwai nau'ikan bitamin K. Yawancin mutane suna samun bitamin K daga tsire-tsire kamar su kayan lambu kore da 'ya'yan itace masu duhu. Kwayar cuta a cikin hanjinku ita ma tana samar da wani nau'in bitamin K.
Source: NIH MedlinePlus

Vitamin

Sinadaran bitamin abubuwa ne da jikinmu ke buƙatar haɓaka da kuma aiki daidai. Sun hada da bitamin A, C, D, E, da K, choline, da bitamin na B (thiamin, riboflavin, niacin, pantothenic acid, biotin, bitamin B6, bitamin B12, da folate / folic acid).
Source: Cibiyoyin Kiwon Lafiya na ,asa, Ofishin Abincin Abincin

Ruwan Bitamin mai narkewa

Bitamin mai narkewa cikin ruwa ya hada da dukkan bitamin na B da kuma bitamin C. Jiki baya samun sauqin adana bitamin mai narkewa cikin ruwa yana fitar da qarin cikin fitsari.
Source: Cibiyar Nazarin Ciwon Suga ta Duniya da Cututtukan narkewar abinci da Koda