Dukanmu mun san cewa abinci mai gina jiki yana da matukar muhimmanci ga rayuwar lafiya. Duk da haka, yayin da muke ba da hankali ga macronutrients (protein, carbohydrates, fats), rashin kula da micronutrients ba hanya ce mai kyau ba. Domin micronutrients sune tushen bitamin, ma'adanai da sauran abubuwan da ake buƙata don jikinmu. Don haka, menene ma'adanai kuma menene tasirin su akan lafiyar mu? A cikin wannan labarin, za ku sami cikakken bayani game da ƙananan ƙwayoyin cuta kuma ku koyi abubuwan gina jiki da ya kamata ku ci don rayuwa mai kyau.
Menene Micronutrients?
Micronutrients su ne ƙananan adadin bitamin da ma'adanai waɗanda jikinmu ke buƙata don kiyaye lafiyar al'ada. Waɗannan abubuwan gina jiki suna da mahimmanci don daidaitawa da tallafawa ayyuka daban-daban na jikinmu. Gabaɗaya, waɗannan sinadarai suna shiga ta hanyar abinci kuma jiki yana shanye su.
An kasasu ma'adanai masu gina jiki zuwa manyan nau'i biyu: bitamin da ma'adanai. Bitamin su ne kwayoyin mahadi waɗanda ke taka rawa a yawancin halayen rayuwa na jikin mu. Misali, bitamin C Yayin da muke tallafawa tsarin rigakafi, bitamin B suna taimakawa wajen samar da makamashi. Ma'adanai sune mahadi marasa ƙarfi waɗanda ke yin wasu ayyuka masu mahimmanci don jikinmu ya yi aiki lafiya. Misali, calcium Yana da mahimmanci ga lafiyar kashi kuma ƙarfe yana da tasiri wajen samar da jini.
Micronutrients suna da matukar mahimmanci saboda suna tallafawa yawancin ayyuka na yau da kullun na jikinmu. Yayin da dubban halayen ke faruwa a cikin jiki, micronutrients suna taka muhimmiyar rawa kuma suna samar da abubuwan gina jiki da jiki ke bukata. Ma'adanai, waɗanda ke da tasiri musamman a fannoni kamar ƙarfafa tsarin rigakafi, samar da makamashi, da lafiyar tsarin juyayi, suna da mahimmanci don rayuwa mai kyau.
Rashin ƙananan abubuwan gina jiki na iya haifar da matsalolin lafiya da cututtuka. Misali, yayin da karancin ƙarfe na iya haifar da manyan matsaloli kamar anemia. Rashin bitamin D na iya haifar da ciwon kashi.
Yana da mahimmanci don zaɓar abincin da ya dace don samun micronutrients kuma don tabbatar da bambancin halaye na cin abinci. Kuna iya saduwa da ƙananan abubuwan da jikinku ke buƙata ta hanyar cin abinci iri-iri kamar kayan lambu masu launi, 'ya'yan itatuwa, hatsi, kayan kiwo da nama. Bugu da ƙari, yin amfani da kari da shawarar likitan ku ko likitancin ku yana hana ƙarancin ƙarancin abinci mai gina jiki.
Menene Micronutrients?
Bugu da ƙari, macronutrients (protein, carbohydrates da fats), waɗanda ke da mahimmanci a cikin abinci mai gina jiki ga lafiyar mu, ya kamata kuma a kula da micronutrients. Yanzu bari mu magana game da abin da micronutrients ne.
Bitamin su ne kwayoyin halitta da jiki ke bukata kuma dole ne ya samu daga waje. Abubuwan da ake buƙata don jiki sune bitamin A, B, C, D, E da K. Kowane bitamin yana da ayyuka daban-daban kuma yana yin ayyuka daban-daban a cikin jiki. Misali, bitamin C na karfafa garkuwar jiki, yayin da bitamin D ke kare lafiyar kashi.
2.Ma'adanai
Ma'adinai abubuwa ne na inorganic da ake samu a cikin jiki. Ma'adanai suna taka rawa a kowane bangare na jiki, tun daga ƙananan sel zuwa mafi girma tsokoki. baƙin ƙarfe, potassium, alli, zinc Ma'adanai irin su sinadarai masu mahimmanci ga lafiyar mu. Calcium wajibi ne don lafiyar kashi kuma ƙarfe yana da mahimmanci don samar da kwayoyin jini.
3. Antioxidants
Antioxidantssu ne mahadi masu hana samuwar free radicals a cikin jiki. Free radicals sune kwayoyin da ke haifar da oxidation na sel kuma suna iya ƙara haɗarin cututtuka. Antioxidants irin su bitamin C, E da beta-carotene suna kare lafiyar mu da rage saurin tsufa ta hanyar yaƙar free radicals.
4.Sauran micronutrients
Wannan rukunin ya haɗa da sauran abubuwan gina jiki da aka samu a cikin ƙananan adadi a cikin jiki. Misali, abubuwan gina jiki irin su omega-3 fatty acids, fiber, da probiotics suna da mahimmanci ga lafiyar mu. Omega-3 fatty acid yana taimakawa wajen lafiyar kwakwalwa da lafiyar zuciya, yayin da fiber ke taimakawa wajen daidaita lafiyar narkewa. Probiotics suna tallafawa lafiyar hanji.
Misalai na Ma'adanai
Misalan micronutrients sune:
bitamin C: Vitamin C, wanda ke ƙarfafa tsarin rigakafi kuma an san shi da kayan antioxidant, yana samuwa a cikin abinci irin su 'ya'yan itatuwa citrus (orange, tangerine, lemun tsami), strawberry, broccoli da farin kabeji.
Iron: Iron, wanda ke aiki don ɗaukar oxygen a cikin jiki; Ana samunsa a cikin abinci kamar nama, kaji, kifi da legumes. Rashin ƙarfe na iya haifar da anemia.
Calcium: Calcium, wanda ke taka muhimmiyar rawa wajen lafiyar kashi da hakora, ana samunsa a cikin abinci irin su broccoli da almonds, da kuma kayan kiwo kamar madara, yoghurt da cuku.
Vitamin B12: Muhimmanci ga lafiyar tsarin juyayi da samuwar jajayen ƙwayoyin jini Vitamin B12Ana samunsa a cikin nama, kayan kiwo da ƙwai. Abincin ganyayyaki na iya buƙatar ƙarin B12.
Folic acid: Folic acid, wanda ke da mahimmanci ga ci gaban jarirai lokacin daukar ciki, ana samunsa a cikin abinci kamar kayan lambu masu ganye, legumes da ruwan lemu.
Ko da yake waɗannan ƙananan misalan ne, yana yiwuwa a ce ƙananan ƙwayoyin cuta suna da tasiri sosai ga lafiya.
Menene Karancin Karancin Abinci?
Rashin ƙananan ƙwayoyin cuta, waɗanda ke taka rawa a yawancin matakai masu mahimmanci na jikinmu, daga samar da makamashi zuwa daidaita ayyukan jijiya, matsala ce ta kowa kuma tana da mummunar tasiri ga lafiyar ɗan adam.
Ya ƙunshi muhimman abubuwan gina jiki kamar micronutrients, ma'adanai da bitamin. Ma'adanai suna taka rawa wajen samar da enzymes daban-daban da tsarin sel waɗanda suke da mahimmanci don aikin lafiya na jikinmu. Rashin karancin ma'adanai irin su calcium, magnesium, iron da zinc na iya haifar da matsaloli daban-daban daga lafiyar kashi zuwa aikin garkuwar jiki.
Vitamins suna shiga cikin matakai da yawa a cikin jikinmu, daga samar da makamashi zuwa ci gaban kwayar halitta da aikin tsarin rigakafi. Rashin bitamin kamar bitamin C, bitamin A, bitamin E da bitamin D yana haifar da matsalolin lafiya da yawa kamar raunin garkuwar jiki, matsalolin fata da matsalolin hangen nesa.
Ɗaya daga cikin abubuwan da ke haifar da ƙarancin ƙarancin abinci mai gina jiki shine rashin daidaituwa da rashin abinci mai gina jiki. Halin cin abinci mai sauri, cin abinci da aka sarrafa da yawan amfani da kayan ciye-ciye tare da ƙarancin sinadirai na iya haifar da ƙarancin ƙarancin abinci. Bugu da ƙari, wasu zaɓin abinci da yanayi na iya haifar da ƙarancin ƙarancin abinci mai gina jiki. Misali, karancin bitamin B12 ya zama ruwan dare a cikin masu cin ganyayyaki da masu cin ganyayyaki.
Rashin ƙarancin abinci mai gina jiki yana da sakamako mai mahimmanci. Alamomi irin su asarar gashi, matsalolin fata, gajiya, rashin hankali, ƙara yawan kamuwa da cututtuka yana faruwa a sakamakon rashin ƙarfi. Duk da haka, wasu ƙarancin ƙarancin abinci mai gina jiki na iya haifar da ƙarin matsalolin kiwon lafiya a cikin dogon lokaci.
A wannan gaba, yana da mahimmanci a bi tsarin abinci mai gina jiki mai hankali don hanawa ko magance ƙarancin ƙarancin abinci. Kulawa don samun duk micronutrients ta hanyar daidaitaccen abinci ya zama dole don kare lafiyarmu. Bugu da ƙari, yin amfani da kari da shawarar likita ko masanin abinci kuma zaɓi ne don hana rashi.
Karamin Kariyar Abinci
Kariyar kayan abinci mai gina jiki suna ba da tallafi lokacin da halayenmu na gina jiki bai isa ba. Ƙilawa na iya faruwa a cikin abincinmu, musamman saboda matsanancin ɗan lokaci na aiki, yanayin rayuwa mai tsanani ko wasu matsalolin lafiya. Za mu iya yin amfani da abubuwan da ake amfani da su na micronutrients don kawar da waɗannan rashi da kuma samar da jikinmu da ƙananan abubuwan da yake bukata.
Ana sayar da abubuwan da ake amfani da su na micronutrient a cikin nau'i na bitamin da ma'adanai. Koyaya, batun da muke buƙatar kulawa shine tuntuɓar ƙwararru kafin amfani da kari. Domin yawan ma'adanai da kowane mutum ke buƙata ya bambanta kuma yawan cin abinci yana haifar da wasu matsalolin lafiya.
Yin amfani da abinci na yau da kullun da daidaitattun abubuwan gina jiki yana ba da fa'idodi da yawa kamar tallafawa ayyukan jikin mu, ƙarfafa tsarin rigakafi da haɓaka matakan kuzarinmu. Duk da haka, babban dalilin kari shine kawar da rashin ƙarfi a cikin halaye masu gina jiki kuma ba za su iya maye gurbin rayuwa mai kyau da kansu ba.
Samun da bin diddigin abubuwan gina jiki daidai ba aiki bane mai sauƙi. Abin farin ciki, godiya ga ci gaban fasaha na baya-bayan nan da ayyukan kiwon lafiya, akwai kayan aikin da za su iya taimaka mana da ƙididdigar ƙananan ƙwayoyin cuta.
Da farko, dole ne a ƙayyade bukatun micronutrient na yau da kullum. Bukatun kowane mutum na iya zama daban-daban, don haka yana da mahimmanci don ƙirƙirar wani tsari na musamman a gare ku maimakon shawarwarin gaba ɗaya. Masana abinci mai gina jiki ko masu cin abinci gabaɗaya suna ƙayyade buƙatun ƙananan sinadarai masu dacewa ta hanyar la'akari da abubuwa kamar shekaru, jinsi, da matakin motsa jiki.
Mataki na biyu shi ne kula da abincin da ake ci a kullum. Yana da matukar wahala a san adadin bitamin da ma'adanai da ke cikin abinci. Koyaya, a yau aikace-aikacen wayoyin hannu ko shirye-shiryen tushen yanar gizo na iya ƙididdige abubuwan gina jiki da kuke cinye ta atomatik da adadin ma'adanai da kuke cinyewa. Ta wannan hanyar, zaku iya bincika ko kuna biyan bukatun micronutrient ku na yau da kullun.
Na uku, yana da mahimmanci a gano ƙarancin ƙarancin abinci mai gina jiki da ƙari. Amfanin bin diddigin micronutrient na yau da kullun shine cewa mun fahimci abubuwan gina jiki da muke cinye rashin wadatar abinci ko yawa. Misali, Rashin bitamin A Duk da yake yana iya haifar da matsalolin ido, yawan cin abinci na iya haifar da sakamako mai guba. Sabili da haka, zamu iya hana waɗannan matsalolin ta hanyar samar da daidaitaccen tsarin abinci mai gina jiki godiya ga ƙididdigar micronutrient.
A sakamakon haka;
Micronutrients sun ƙunshi bitamin, ma'adanai da antioxidants waɗanda jiki ke buƙatar yin aiki da lafiya. Yin amfani da isasshen adadin waɗannan abubuwan gina jiki yana taimakawa ƙarfafa tsarin rigakafi, haɓaka matakan makamashi da kiyaye lafiyar gaba ɗaya.
Daban-daban na ma'adanai na micronutrients sun haɗa da 'ya'yan itatuwa da kayan marmari, hatsi gabaɗaya, tushen furotin da mai mai lafiya. Duk da haka, salon rayuwa na zamani da halayen cin abinci na iya hana isasshen abinci mai gina jiki. Don haka, yana da mahimmanci a sami daidaito da bambancin abinci.
