Menene Ma'adinan Abinci?

Ma'adanai sune mahimman abubuwan rayuwa, waɗanda ake samu a ƙasa da abinci. Alal misali, ana buƙatar ma'adanai don ayyukan zuciya da kwakwalwa, da kuma samar da hormones da enzymes.

ma'adanai, Ana samunsa a cikin nau'ikan abinci iri-iri, amma wasu abinci sun ƙunshi fiye da waɗannan mahimman abubuwan gina jiki. Anan akwai abinci mai yawa da ma'adanai…

Menene Abincin Ma'adinai?

Kwayoyi da tsaba 

• Kwayoyi da tsaba, musamman magnesium, zinc, manganese, jan karfe, selenium kuma mai arziki a cikin phosphorus.
• Wasu 'ya'yan itace da tsaba sun fice don abun ciki na ma'adinai. Misali, kwaya ɗaya na Brazil yana ba da kashi 174% na buƙatun selenium na yau da kullun, yayin da gram 28 na tsaba na kabewa ke ba da 40% na buƙatun magnesium na yau da kullun.

kifi kifi

• Kamar kawa da mussels kifi kifi Yana da tushen tushen ma'adanai kuma yana samar da selenium, zinc, jan karfe da baƙin ƙarfe.
• Zinc shine sinadari mai mahimmanci don aikin rigakafi, samar da DNA, rarraba salula, da samar da furotin. Shellfish sune tushen tushen zinc.

Gicciye 

• Farin kabeji, broccoli, chard da kuma Brussels ta tsiro Cin kayan lambu masu kaifi irin su kayan lambu na cruciferous yana ba da fa'idodi masu yawa, kamar rage haɗarin cututtuka na yau da kullun.
• Waɗannan fa'idodin suna da alaƙa kai tsaye da yawan abubuwan gina jiki na waɗannan kayan lambu, tare da haɓakar ma'adinai masu ban sha'awa.
• Broccoli, Kabeji da yar ruwa Kayan lambu na cruciferous irin su cruciferous kayan lambu suna samar da aikin salula, samar da DNA, detoxification da kuma kira na glutathione (sulfur), antioxidant mai karfi wanda jiki ya samar.
• Baya ga sulfur, kayan lambu na cruciferous suna da kyakkyawan tushen sauran ma'adanai masu yawa kamar magnesium, potassium, manganese da calcium.

kashewa

• Ko da yake ba a shahara kamar tushen furotin irin su kaza da jan nama ba, mara amfaniSuna cikin abincin da ke da yawan ma'adinai da za mu iya ci.
• Misali, yanki na naman sa (gram 85) yana biyan bukatun yau da kullun na jan karfe kuma yana samar da 55%, 41%, 31% da 33% na bukatun yau da kullun na selenium, zinc, iron da phosphorus, bi da bi.
• Bugu da kari, offfal yana da wadataccen furotin da bitamin kamar bitamin B12, bitamin A da folate.

kwai

• kwai Yana da wadataccen abinci mai gina jiki kuma yana ba da ma'adanai masu mahimmanci.
• Yana da wadata a cikin bitamin da yawa, fats lafiya, antioxidants da furotin, da baƙin ƙarfe, phosphorus, zinc da selenium.

wake 

• Wake abinci ne mai yawan fiber da furotin. 
• Hakanan yana dauke da calcium, magnesium, iron, phosphorus, potassium, manganese, jan karfe da zinc kuma ana samun su.

Kakao 

• Kakao kuma kayayyakin koko suna da wadata musamman a cikin magnesium da jan karfe.
• Ana buƙatar Magnesium don samar da makamashi, daidaita karfin jini, aikin jijiya, sarrafa sukarin jini da ƙari.
• Copper yana da mahimmanci don haɓakawa da haɓakawa, haɓakar carbohydrate metabolism, ɗaukar baƙin ƙarfe da samuwar jan jini, baya ga sauran mahimman hanyoyin jiki.

avocado 

• avocado'Ya'yan itace ne mai cike da lafiyayyen kitse, fiber, bitamin da ma'adanai. Yana da arziki musamman a cikin magnesium, potassium, manganese da jan karfe.
• Potassium ma'adinai ne mai mahimmanci don daidaita karfin jini da lafiyar zuciya. 

'ya'yan itacen berry 

• Berries irin su strawberries, blueberries, blackberries da raspberries sune tushen ma'adinai masu mahimmanci.
• Berries sun ƙunshi adadi mai yawa na potassium, magnesium da manganese. 
• Manganese yana da mahimmancin ma'adinai don yawancin ayyuka na rayuwa da ke cikin makamashin makamashi, da kuma aikin rigakafi da tsarin juyayi.

Yogurt da cuku

• Kayayyakin kiwo irin su yogurt da cuku sune mafi yawan tushen tushen calcium na abinci. Calcium ya zama dole don tsarin kwarangwal mai lafiya, tsarin juyayi da lafiyar zuciya.
• Cin kayan kiwo masu inganci kamar yogurt da cuku na samar da ma'adanai irin su calcium, potassium, phosphorus, zinc da selenium.

Sardine 

• Sardines ya ƙunshi kusan kowane bitamin da ma'adanai waɗanda jiki ke buƙatar bunƙasa.

Spirulina

• Spirulinaalgae ne mai launin shudi-kore wanda ake sayar da shi a foda kuma ana iya saka shi a cikin abinci kamar yogurt da oatmeal, da kuma abubuwan sha kamar santsi.
• An ɗora shi da ma'adanai kamar baƙin ƙarfe, magnesium, potassium, jan karfe da manganese. Yana da fa'idodin kiwon lafiya da yawa.
• Spirulina yana rage haɗarin cututtukan zuciya ta hanyar rage LDL (mara kyau) cholesterol.
• Yana rage matakan sukari na jini da alamun kumburi.

Kayan lambu masu tauri 

• Dankali, kabewa da karas Kayan lambu masu sitaci kamar farar shinkafa da taliya sune manyan madadin madaidaitan carbohydrates kamar taliya.
• Kayan lambu masu sitaci suna da gina jiki sosai kuma suna ɗauke da fiber, antioxidants, bitamin da ma'adanai.
• Ma'adanai irin su potassium, magnesium, manganese, calcium, iron da kuma jan karfe suna fitowa a cikin wadannan abinci.

'ya'yan itatuwa na wurare masu zafi 

• 'Ya'yan itatuwa masu zafi, ayaba, mango, abarba, 'ya'yan itacen marmari, guava kamar 'ya'yan itatuwa.
• Bugu da ƙari, kasancewa mai arziki a cikin antioxidants, fiber da bitamin, yawancin 'ya'yan itatuwa masu zafi na wurare masu zafi suna da kyakkyawan tushen ma'adanai irin su potassium, manganese, jan karfe da magnesium.

kore kayan lambu  

• irin su alayyahu, Kale, beets, arugula, endive, collard greens, watercress, and lettuce kore kayan lambu Yana daya daga cikin mafi kyawun abinci.
• Ya ƙunshi ma'adanai masu inganta lafiya kamar su magnesium, potassium, calcium, iron, manganese da jan karfe.
• Cin koren ganyen ganye yana rage haɗarin cututtukan zuciya, wasu cututtukan daji, da ciwon sukari.