Menene Rage Nauyi Vitamins da Minerals?

Samun isassun bitamin da ma'adanai yana da mahimmanci ga lafiya mai kyau.

Lokacin da kuka bi abinci mai ƙarancin kalori, yana haɓaka ƙarancin abinci mai gina jiki, yana haɓaka metabolism kuma yana iya haɓaka asarar nauyi.

"Mene ne kwayoyin bitamin masu asarar nauyi", "menene abubuwan da ake amfani da su na asarar nauyi", "menene bitamin da ake amfani da su yayin cin abinci", "menene bitamin asarar nauyi" Za ku sami amsoshin tambayoyin da ake yawan yi kamar:

Ta yaya Kariyar Vitamin da Ma'adanai ke Taimakawa tare da Rage nauyi?

Da alama, akwai ma'auni mai sauƙi don asarar nauyi - ku ci ƙananan adadin kuzari kuma ku ƙone. Amma a cikin jiki akwai ɗaruruwan enzymes, halayen halayen, da sel waɗanda ke aiki ba tare da tsayawa ba don ci gaba da haɓaka metabolism, narkewa, sha, fitarwa, da sauran ayyukan jiki suna aiki. Bugu da ƙari, waɗannan ayyuka suna goyan bayan micronutrients - bitamin da ma'adanai tare.

Ana buƙatar bitamin B2, B3, da C don rushewar mai, kuma halayen rayuwa suna buƙatar ma'adanai irin su magnesium.

Sabili da haka, ta hanyar yin aiki a matsayin mai haɗin gwiwa zuwa takamaiman aikin enzymatic a cikin jiki, bitamin da ma'adanai suna taka muhimmiyar rawa wajen taimakawa asarar nauyi.

Ko da yake za mu iya biyan bukatun bitamin da ma'adanai daga abinci, rashin bitamin da ma'adanai na iya faruwa a cikin jiki saboda yanayi kamar ƙoƙarin rasa nauyi ta hanyar mayar da hankali ga rukunin abinci guda ɗaya ko yin abinci mai ƙarancin kalori. A wannan yanayin, tare da amincewar likita, zamu iya ƙoƙarin saduwa da bukatun bitamin da ma'adanai ta hanyar kari. 

Taimakawa Rage Nauyi bitamin

Vitamin B12

Vitamin B12 Yana taimakawa hanzarta metabolism kuma yana haɓaka asarar nauyi. Bugu da ƙari, jiki yana buƙatar bitamin B12 don bunkasa jijiyoyi da aikin kwayoyin jini da kuma samar da DNA.

Vitamin B12 kuma yana taka rawa wajen yadda jiki ke amfani da kuzari.

Yana tallafawa samar da makamashi ta hanyar taimakawa jiki wajen canza abinci zuwa makamashi. Ƙarin makamashi zai samar da lafiya da aminci nauyi kula da kuzari.

Abubuwan da ake samu na bitamin B12 sun haɗa da kawa, hanta naman sa, mackerel, kaguwa, naman sa, madara mara nauyi, cuku, da ƙwai.

Vitamin D

Vitamin DYana daya daga cikin mafi kyawun bitamin don asarar nauyi. Wannan bitamin yana da matukar mahimmanci ga shayar da calcium da kiyaye kasusuwa da karfi.

Bugu da ƙari, yawancin bincike sun nuna cewa bitamin D na iya rage nauyi sosai. 

Tushen bitamin D sun haɗa da kifi kamar herring, sardines da tuna. Amma mafi kyawun tushe shine hasken rana.

Vitamin D, tare da calcium, na iya kara yawan asarar nauyi a cikin mata. Yana taimakawa wajen samar da leptin, wanda ke nuna alamar kwakwalwa.

Koyaya, yi hankali lokacin amfani da kari kuma koyaushe samun yardar likita. Domin rashin amfani da wuce gona da iri na iya haifar da guba.

Omega 3 Fatty Acid

Ƙara yawan cin kifi yayin cin abinci zai zama muhimmiyar dabara don asarar mai. Omega 3 fatty acidCin abinci mai wadataccen abinci yana taimakawa wajen sarrafa mabudin kwakwalwa da kuma daskarewar jini.

Farin kabeji, jatan lande, flaxseed, waken soya, salmon, sardines, gyada da Brussels sprouts sune tushen tushen fatty acid omega 3.

Kolin

Kolin, Yana kama da Vitamin B kuma yana taimakawa wajen daidaita kitse cikin sauri. Hakanan yana hana toshe kitse a cikin hanta.

Kolinyana taimakawa metabolism mai; Saboda haka, yana da matukar muhimmanci ga asarar nauyi. Idan matakin choline ɗin ku ya yi ƙasa, ana iya adana mai a cikin hanta.

Don rasa nauyi da guje wa hanta mai kitse, kuna buƙatar ƙara yawan abincin ku na choline. Mafi kyawun tushen wannan sinadari sun haɗa da ganyen kwala, naman sa, salmon, cod, tuna, turkey, kaza, qwai, da shrimp.

Hakanan ana amfani dashi don ƙara kuzari da rage gajiya yayin horo mai ƙarfi ko wasanni. 

aidin

Don rasa nauyi yadda ya kamata ihtYana daya daga cikin ma'adanai masu mahimmanci saboda yana ƙarfafa hormone thyroid kuma yana iya haifar da sauri da lafiya.

Mafi kyawun tushen iodine shine: hKwai da aka tafasa, tuna, wake, nono turkey, jatan lande, madara, dankalin da aka gasa, gishiri iodized, cod, busasshen ciyawa.

chromium

Baya ga rage zafin yunwa, chromium kuma yana taimakawa wajen sarrafa carbohydrates. Yawancin karatu sun bayyana cewa chromium yana haɓaka tsarin asarar nauyi yayin cin abinci.

Kuna iya samun ƙarin chromium ta ƙara yawan amfani da barkono baƙi, letas, tumatir, koren wake, hatsi, sha'ir da broccoli.

bitamin C

bitamin C Hakanan yana daya daga cikin mafi kyawun bitamin don asarar nauyi. Yana taimaka wa jiki ya canza glucose zuwa makamashi kuma ya dakatar da ajiyarsa a cikin jiki.

Don saurin asarar nauyi, kuna buƙatar ƙara yawan abincin ku na wannan bitamin.

Yin amfani da 'ya'yan itacen citrus irin su 'ya'yan itacen inabi, kiwi, da orange na iya taimakawa wajen daidaita pH na ciki, haɓaka halayen rayuwa da rigakafi, kiyaye kasusuwa lafiya da cire gubobi.

Idan ba za ku iya samun isasshen bitamin C daga abinci na halitta ba, ya kamata ku ɗauki ƙarin bitamin C.

Vitamin E

Wannan bitamin yana da mahimmanci don kiyaye lafiyar jiki. Vitamin E, yana ba ku damar samun ƙarin inganci daga shirin motsa jiki.

Ba wai kawai yana warkar da tsokoki ba amma kuma yana taimaka muku samun ƙarin kuzari. 

Cikakken tushen abinci na bitamin E sune abinci kamar man zaitun, kwayoyi, tsaba sunflower, avocado, ƙwayar alkama, da alayyafo.

alli

Waɗanda ba su da kayan marmari ko lactose ko rashin son kayan kiwo suna iya yiwuwa karancin calcium yana iya zama da rai.

Calcium yana da mahimmanci don girma da ƙarfin ƙasusuwa. Har ila yau yana da mahimmanci wajen taimakawa wajen rage kiba.

Lokacin da ƙarin calcium ya haɗe zuwa ƙwayoyin mai, ana amfani da yawancinsa don ƙone mai don samar da makamashi. Bugu da ƙari, isasshen calcium a cikin jiki yana taimakawa wajen jin dadi na dogon lokaci.

B bitamin

Vitamin B suna da matukar mahimmanci a cikin tsarin asarar nauyi. Vitamins B1, B2, B3, B5, B6, B9, B7 da B12 suna taimakawa wajen daidaita carbohydrates, fats da sunadarai.

Bitamin B sun hada da kwai, nama, madara, ayaba, lentil, wake da sauransu. Kuna iya samun shi daga abinci kamar Don haka, masu cin ganyayyaki da masu cin ganyayyaki za su buƙaci shan abubuwan bitamin B don samun waɗannan bitamin yadda ya kamata.

magnesium

magnesiumyana aiki azaman cofactor don fiye da halayen enzymatic 300 a cikin jiki. Baya ga kasancewa kai tsaye cikin asarar mai ta hanyar farawa metabolism, yana kuma taimakawa ƙarfafa ƙasusuwa, daidaita sukarin jini da hawan jini, da haɓaka aikin ƙwaƙwalwa.

Tushen abinci na halitta na magnesium sune kwayoyi, kayan lambu masu duhu kore da legumes. 

Demir

DemirYana da mahimmancin ma'adinai don asarar nauyi. Rashinsa ba wai kawai yana haifar da anemia ba, har ma yana rage haɗin haemoglobin.

Haemoglobin yana taimakawa wajen ɗaukar iskar oxygen daga huhu zuwa duk sel na jiki. Lokacin da sel suka rasa iskar oxygen, duk ayyuka suna rushewa kuma koyaushe kuna jin gajiya da kasala.

Abincin da ke da ƙarfe; su ne tushen dabbobi da kayan lambu, kamar nama, kifi, kaji, legumes, da kayan lambu. Hakanan wajibi ne a ɗauki bitamin C, phytates da alli don tabbatar da ɗaukar ƙarfe daidai. 

tutiya

tutiyaYana da ma'adinai mai mahimmanci wanda ke taimakawa wajen warkar da raunuka, gina furotin, taimakawa ƙarfafa narkewa da haɓaka rigakafi.

Domin yana da mahimmancin ma'adinai, yakamata ku samo shi daga tushen abinci kamar kaji, jan nama, hatsi gabaɗaya, kawa.

Idan ba haka ba, yana iya zama dole a yi amfani da kari na zinc don taimakawa jiki aiki yadda ya kamata kuma ya rasa nauyi da sauri da aminci.

Shan bitamin da ma'adanai ba kawai yana taimakawa tare da asarar nauyi ba, amma har ma yana taimaka maka jin aiki da inganta rayuwarka.

Muhimmin ƙa'idar anan shine samun mahimman bitamin da ma'adanai da farko daga tushen halitta, wato abinci. Idan ba za ku iya samun shi daga abinci ba, za ku iya amfani da bitamin da ma'adinai kari tare da shawarar likita.