Menene bitamin da ma'adanai? Menene Vitamin Yayi?

Bitamin da ma'adanai sune mahadi na halitta waɗanda jikinmu ke amfani da su a cikin ƙananan ƙima don matakai daban-daban na rayuwa. Su ne muhimman abubuwan gina jiki da ake buƙata a cikin abincin yau da kullun. Ta hanyar kiyaye mu lafiya, suna taimakawa jikinmu aiki. Dukansu bitamin da ma'adanai suna aiki tare don yin ɗaruruwan ayyuka a cikin jiki.

Muna samun bitamin da ma'adanai daga abincin da muke ci. Abin da ya wajaba don samun koshin lafiya shi ne cin daidaitaccen abinci ta hanyar cin abinci iri-iri. Zai fi kyau a sami bitamin da ma'adanai daga abinci na halitta.

Yanzu bari muyi magana game da kaddarorin, fa'idodi, ayyuka na bitamin da ma'adanai da abin da bitamin da ma'adanai ke samu a cikin abincin.

Menene bitamin da ma'adanai?

Properties na bitamin

Vitamins, waxanda suke da kwayoyin halitta a cikin jiki, suna da mahimmanci don aikin lafiya na tsarin. Suna taka rawa wajen ci gaba da ayyuka masu mahimmanci irin su samuwar sel jini, samuwar kashi da daidaita tsarin juyayi. Duk bitamin da ake buƙata ana samun su ta hanyar abinci. Wasu daga cikin furanni na hanji ne ke samar da su. Yana da lafiya don ɗaukar bitamin daga abinci na halitta maimakon yin amfani da abubuwan bitamin. Don wannan, yana da mahimmanci a san "wane bitamin ne a cikin abincin".

Vitamin A (Retinol)

bitamin AYana da bitamin da ake bukata don ƙarfafa gani da kuma kare fata. Yana sarrafa tsarin hakori da kashi. Yana da tasiri wajen dakatar da ci gaban ciwon nono da haɓaka juriya ga cututtuka a cikin yara.

Mummunan yanayi da zai iya faruwa a cikin rashin bitamin A sune kamar haka;

• matsalolin fata kamar kuraje
• matsalolin girma
• Dakatawar ci gaban kwarangwal
• Matsaloli tare da cornea
• zama mai saurin kamuwa da cututtuka

Wadanne abinci ne ke da bitamin A?

• madara
• cuku
• kwai
• Hanta
• Man kifi
• Foie gras
• man shanu
• Latas da koren ganyen ganye
• Kayan lambu masu launi irin su dankali, karas, zucchini
• Abubuwan busasshen apricots
• kankana

Ana ba da shawarar shan 5000 IU na bitamin A kowace rana. Dalili na bitamin A na wasu abinci sune kamar haka:

• 28 grams cuku cheddar 300 IU
• 1 kwai 420 IU
• 500 kofin madara mai madara XNUMX IU
• 1 nectarine 1000 IU
• 1 kankana 1760 IU

Vitamin B1 (Thiamine)

Vitamin B1 Taimaka juyar da carbohydrates zuwa makamashi. Yana taimaka wa kwakwalwa, ƙwayoyin jijiya da ayyukan zuciya don a yi su ta hanyar lafiya. Yana inganta ayyukan tunani na tsofaffi.

Abubuwan da ka iya faruwa a cikin rashin bitamin B1 sune kamar haka;

• gajiya
• Bacin rai
• Rashin hankali
• rage ci
• rashin narkewar abinci
• Ciwon ciki
• Ciwon kai
• Edema

A Wadanne Abinci Aka Samu Vitamin B1?

• Dukan hatsi
• Ingantattun samfuran hatsi
• Legumes irin su wake
• Et
• Hanta
• Kwayoyi, gyada

Ana ba da shawarar shan miligram 1,5 na bitamin B1 kowace rana. Vitamin B1 darajar wasu abinci ne kamar haka:

• 1 yanki na farin burodi 0.12 MG
• 85 grams na soyayyen hanta 0.18 MG
• 1 kofin wake 0.43 MG
• 1 fakitin oatmeal 0.53 MG
• 28 grams na sunflower tsaba 0.65 MG

Vitamin B2 (Riboflavin)

Vitamin B2 Ita ce ke da alhakin juyar da carbohydrates zuwa makamashi, sarrafa yawan girma, samar da jajayen ƙwayoyin jini, da lafiyar fata da ido. Mummunan yanayin da zai iya faruwa a cikin rashi na wannan bitamin sune kamar haka;

• konawa, itching
• Rashin ci gaban jariri a cikin mahaifa
• asarar nauyi
• Kumburi a cikin baki

A Wadanne Abinci Aka Samu Vitamin B2?

• Hanta
• Et
• kaji irin su kaza
• Dukan hatsi
• Pisces
• Samfuran hatsi
• kore kayan lambu
• wake
• Kwayoyi, almonds
• kwai
• kayayyakin kiwo

Adadin da aka ba da shawarar yau da kullun don bitamin B2 shine 1.7 MG. Yawan adadin bitamin B2 a wasu abinci sune kamar haka:

• 28 grams kaza 0.2 MG
• 1 jaka 0.2 MG
• Gilashin madara 0.4 MG
• 1 kofin Boiled alayyafo 0.42 MG

Vitamin B3 (Niacin)

Vitamin B3 yana sauƙaƙe sakin kuzari daga abinci. Yana taimakawa wajen kare fata, juyayi da tsarin narkewa. Yana taimakawa wajen rage yawan cholesterol lokacin da aka sha shi a cikin allurai masu yawa. Likitoci na iya rubuta adadin allurai, amma wannan na iya haifar da lalacewar hanta da bugun zuciya mara kyau.

Mummunan yanayi da zai iya faruwa a cikin rashi bitamin B3 sune kamar haka;

• saurin yanayi canji
• Ciwon kai
• flaking akan fata
• Cututtukan narkewa kamar gudawa
• Rashin ƙarfi

A Wadanne Abinci Aka Samu Vitamin B3?

• Fada
• Et
• Pisces
• kaji irin su kaza
• Hanta
• Samfuran hatsi
• Gyada man gyada
• Ana samar da ɗan ƙaramin adadin ta flora na hanji.

Adadin shawarar bitamin B20 a wasu abinci shine kamar haka:

• 1 yanki na burodi 1.0 MG
• 85 grams na dafaffen kifi 1.7 MG
• 28 grams na gasasshen gyada 4.2 MG
• 1 nono kaza 29.4 MG

Vitamin B5 (pantothenic acid)

Wannan bitamin yana da mahimmanci don samar da muhimman sinadarai masu mahimmanci don metabolism na jiki. Yana da tasiri wajen hana cututtuka irin su bakin ciki. Kada a sha fiye da kima idan ba a son zawo.

Mummunan yanayi da zai iya faruwa a cikin rashi bitamin B5 sune kamar haka;

• matsalolin numfashi
• matsalolin fata
• amosanin gabbai
• Allergy
• gajiyar hankali
• Ciwon kai
• Rashin bacci

A Wadanne Abinci Aka Samu Vitamin B5?

• Dukan hatsi
• wake
• madara
• kwai
• Hanta
• shinkafa
• Pisces
• avocado

Adadin da ake sha don bitamin B5 kowace rana shine 7-10 milligrams. Ma'aunin bitamin B5 na wasu abinci sune kamar haka:

• 1 kofin madara mai ƙwanƙwasa 0.81 MG
• Babban kwai guda 0.86 MG
• 1 kofin 'ya'yan itace mai ƙananan yogurt 1.0 MG
• 85 grams na hanta 4.0 MG

Vitamin B6 (Pyridoxine)

Vitamin B6 Yana da mahimmanci a cikin halayen sunadarai na sunadarai. Sunadaran da ke da rawar jiki a duk sassan jiki kamar tsoka, fata, gashi da kusoshi, suna buƙatar bitamin B6 don aiki a cikin jiki. Bugu da ƙari, ba za ku iya rayuwa ba tare da wannan bitamin ba, wanda ke da hannu wajen samar da jajayen ƙwayoyin jini.

Mummunan yanayi da zai iya faruwa a cikin rashi bitamin B6 sune kamar haka;

• Bacin rai
• Amai
• anemia
• Dutse na koda
• Ciwon ciki
• Lalacewa
• Rauni na tsarin rigakafi

A Wadanne Abinci Aka Samu Vitamin B6?

• Dukan hatsi
• ayaba
• Et
• wake
• Fada
• Kaza
• Hanta
• Pisces
• dankalin turawa,
• sesame
• Sunflower
• Soyayyen kaji

Bukatar yau da kullun don bitamin B6 shine milligrams 2.0. Abubuwan da ke cikin bitamin B6 na wasu abinci sune kamar haka:

• 1 muffin muffin 0.11 MG
• 1 kofin wake lima 0.3 MG
• 85 grams na dafaffen tuna 0.45 MG
• 1 banana 0.7 MG

Vitamin B7 (Biotin)

Vitamin B7Yana taimakawa canza abinci zuwa makamashi. Yana da ayyuka masu mahimmanci kamar lafiyar fata da gashi, hana karyewar farce, rage yawan sukarin jini. Mummunan yanayi da zai iya faruwa a cikin rashi bitamin B7 sune kamar haka;

• Asarar gashi da karyewa
• gajiya
• Ciwon tsoka
• lalacewar jijiya
• Canjin yanayi kwatsam
• tabin hankali

A Wadanne Abinci Aka Samu Vitamin B7?

• Kwai gwaiduwa
• Hanta
• Koda
• farin kabeji
• Mantar
• Kifi
• Ana samar da shi a cikin ƙananan kuɗi ta flora na hanji.

Ana ba da shawarar shan 25-35 milligrams na bitamin B7 kowace rana. Vitamin B7 darajar wasu abinci ne kamar haka:

• 1 kwai 13 mg
• 85 grams na salmon 4 MG
• 1 avocado 2 MG
• 1 kofin farin kabeji 0.2 MG

Vitamin B9 (Folic acid)

Mai alhakin samar da makamashi ga jiki Vitamin B9Yana da amfani ga ayyukan kwakwalwa. Yana shiga cikin matakan samuwar jini, samuwar tantanin halitta da sabuntawa. Mummunan yanayi da zai iya faruwa a cikin rashi bitamin B9 sune kamar haka;

• anemia
• Rashin abinci
• asarar nauyi
• Gudawa
• Mantuwa
• Tashin hankali
• mai saukin kamuwa da cututtuka
• Bugun zuciya

A Wadanne Abinci Aka Samu Vitamin B9?

• 'Ya'yan flax
• Pulse
• alayyafo
• chard
• Bishiyar asparagus
• Broccoli

Bukatar yau da kullun don bitamin B9 shine 400 micrograms. A ƙasa akwai adadin wasu abincin da ke ɗauke da B9:

• 1 kofin broccoli 57 mcg
• ½ kofin bishiyar asparagus 134 mcg
• Rabin kofi na lentil 179 mcg
• ½ kofin chickpeas 557 mcg

Vitamin B12 (Cobalamin)

Vitamin B12 Yana da mahimmanci ga al'ada aiki na tsarin juyayi da kuma ci gaban jajayen ƙwayoyin jini. Wannan bitamin mai narkewa da ruwa yana taka rawar kariya a cutar Alzheimer. Yana ƙarfafa tsarin rigakafi da tsarin juyayi. Mummunan yanayi da zai iya faruwa a cikin rashi bitamin B12 sune kamar haka;

• Rashin aiki na tunani da jin tsoro
• tinnitus
• Bacin rai
• Mantuwa
• gajiya

A Wadanne Abinci Aka Samu Vitamin B12?

• Naman sa
• Hanta
• Kaji
• kwai
• madara
• kifi kifi
• hatsi
• kayayyakin kiwo
• Ana samar da ita ta furen hanji.

Bukatar yau da kullun don bitamin B12 shine 6.0 micrograms. A ƙasa akwai adadin wasu abinci masu ɗauke da bitamin B12:

• 1 kaza nono 0.58 mcg
• Babban kwai guda 0.77 mcg
• 1 kofin madara mai madara 0.93 mcg
• 85 g naman sa maras nauyi 2.50 mcg

Vitamin C (ascorbic acid)

bitamin C Wajibi ne don lafiya hakora da gumis. Yana taimakawa wajen sha iron. Vitamin C yana da mahimmanci don warkar da raunuka da kuma samuwar nama mai lafiya. A matsayin antioxidant, yana yaki da tasirin free radicals. Baya ga rage haɗarin huhu, esophageal, ciki, ciwon daji na mafitsara, yana kuma ba da kariya daga cututtukan jijiyoyin jini. Vitamin C ya kamata ya zama babban abokin shan taba. Ta hanyar raguwar tsarin tsufa, yana jinkirta tasirin cataracts. Mummunan yanayi da zai iya faruwa a cikin rashin bitamin C sune kamar haka;

• Kasancewa mai saurin kamuwa da cututtuka da cututtuka
• zub da jini
• Ƙara yawan caries na hakori
• scurvy, wanda kuma aka sani da cutar jirgin ruwa
• anemia
• Yanke ba waraka

Wadanne abinci ne ke da bitamin C?

• 'Ya'yan itacen Citrus da ruwan 'ya'yan itace
• strawberries
• tumatur
• barkono
• Broccoli
• dankalin turawa,
• farin kabeji
• Brussels ta tsiro
• alayyafo
• kiwi
• Gwanda

Vitamin C shine bitamin na yau da kullun a cikin abinci kuma adadin shawarar yau da kullun shine milligrams 6. Adadin wasu abinci masu dauke da bitamin C kamar haka:

• 1 orange 70 MG
• barkono kore daya 95 MG
• 1 kofin Boiled broccoli 97 MG
• 1 kofin ruwan 'ya'yan itace orange sabo 124 MG

Vitamin D (Calciferol)

bitamin DiYana ƙarfafa ƙasusuwa da hakora ta hanyar taimakawa shayar da calcium. Yana taimakawa wajen kiyaye adadin phosphorus a cikin jini. Yana rage haɗarin osteoporosis, nono da kansar hanji. Ana ba da shawarar ƙarin bitamin D ga masu cin ganyayyaki waɗanda ba za su iya isa adadin yau da kullun ba da kuma tsofaffi waɗanda ba za su iya samun hasken rana ba. Bai kamata a sha babban allurai ba, in ba haka ba yana iya haifar da guba.

Mummunan yanayi da zai iya faruwa a cikin rashin bitamin D sune kamar haka;

• rashin lafiyan rhinitis
• rashin lafiyan asma
• Psoriasis
• metabolism ciwo
• Kiba
• nau'in ciwon sukari na 2
• Hawan jini
• cututtukan zuciya

Wadanne abinci ne ke da bitamin D?

• madara
• Man kifi
• Mackerel
• Sardine
• Herring
• Kifi
• man shanu
• hasken rana

Vitamin D shine muhimmin bitamin kuma yakamata a sha 400 IU kowace rana. Wannan bitamin, wanda za ku iya samu daga hasken rana, ba a samun shi a cikin abinci kamar hasken rana. Wasu abinci masu dauke da bitamin D sune kamar haka:

• 28 grams cuku cheddar 3 IU
• 1 babban kwai 27 IU
• 1 kofin madara mai madara 100 IU

Vitamin E (Tocopherol)

Vitamin Eyana taimakawa samar da jajayen kwayoyin jini. Yana yaki da masu tsattsauran ra'ayi. Yana rage haɗarin ciwon ciki, ciwon daji na ciki da cututtukan jijiyoyin jini. Yana taimakawa hana cataracts ta hanyar ƙarfafa rigakafi a cikin tsofaffi. 

Mummunan yanayi da zai iya faruwa a cikin rashin bitamin E sune kamar haka;

• Ciwon daji da matsalolin zuciya
• rashin hankali
• gajiya
• Anemia
• Amai da tashin zuciya
• low thyroid hormone
• Rauni na tsarin rigakafi

Wadanne abinci ne ke da bitamin E?

• kayan lambu mai
• Kwayoyi
• man shanu
• Koren ganyen ganye kamar alayyahu
• Tsaba
• Almond
• zaitun
• Bishiyar asparagus
• Gyada
• Sunflower tsaba
• kiwi
• avocado

Vitamin E shine bitamin mai mahimmanci kuma adadin da ake buƙata yau da kullun shine 30 IU. Adadin wasu abinci masu dauke da wannan bitamin sune kamar haka:

• 1 kofin Boiled Brussels sprouts 2.04 IU
• 1 kofin Boiled alayyafo 5.4 IU
• 28 grams na almonds 8.5 IU

bitamin K

ƙananan ƙungiyoyi kamar K1, K2, K3. bitamin KBabban aikinsa shine tada jini. A cikin raunuka ko raunuka na zubar jini, zubar jini ba ya faruwa lokacin da wannan bitamin ya yi karanci. Mummunan yanayi da zai iya faruwa a cikin rashin bitamin K sune kamar haka;

• rashin coagulation na jini
• zub da jini
• Zubar da hanci
• yawan zubar jini a lokacin haila

Wadanne abinci ne ke da bitamin K?

• Ganye kamar thyme, Sage, Basil
• Brussels ta tsiro
• kore kayan lambu
• Broccoli
• Bishiyar asparagus
• Busassun plum
• Man waken soya
• Blueberries
• blackberry
• Ana samar da ita ta furen hanji.

Adadin da aka ba da shawarar don wannan bitamin shine micrograms 80 na mata da 120 micrograms na maza. Adadin da ke cikin wasu abinci masu ɗauke da bitamin K kamar haka:

• 100 grams na Basil, Sage, thyme 1715 mcg
• 100 grams na Brussels sprouts 194 mcg

Abubuwan Ma'adanai

Jikin ɗan adam yana buƙatar ma'adanai don aiki na yau da kullun. Ayyuka na ma'adanai a cikin jiki; Shi ne don daidaita yawan ruwan da ake buƙata ta hanyar samar da hanyar shiga da fita daga cikin sinadarai zuwa sel, don sarrafa glandan asiri a cikin jiki, don rinjayar motsin tsoka da kuma samar da labarai a cikin tsarin juyayi.

Ma'adanai suna shiga jiki tare da abubuwan gina jiki. Tsire-tsire ne ke yin bitamin, yayin da tsire-tsire ke fitar da ma'adanai daga ƙasa. Ana fitar da ma'adinan da ke shiga jiki ta fitsari da gumi bayan kammala aikinsu. 

alli

Jikin ɗan adam ya ƙunshi calcium fiye da kowane ma'adinai. alliWajibi ne don lafiya da ƙarfi kasusuwa da hakora. Yana haɓaka aikin al'ada na tsokoki da jijiyoyi na zuciya. Har ila yau, yana taka muhimmiyar rawa a cikin tsarin zubar da jini.

Ana ganin alamun masu zuwa a cikin ƙarancin calcium:

• ciwon tsoka
• Fata bushewar fata
• karuwa a cikin alamun PMS
• karyewar kashi
• Alamun balaga na marigayi
• Kusoshi masu rauni da karyewa
• Rashin barci
• matalauta ƙashi yawa
• lalacewar hakori

Wadanne abinci ne ake samun calcium a ciki?

• cuku mai ƙarancin mai
• Ingantattun kayayyakin waken soya
• duhu ganye ganye
• yogurt low-mai
• dafaffen okra
• Broccoli
• madara mai ƙarancin ƙiba
• Koren wake
• Almond

phosphorus

phosphorusYana da mahimmanci ga tsarin salula mai lafiya. Yana taka muhimmiyar rawa wajen gyaran ƙwayoyin jiki. Har ila yau, wajibi ne don ci gaban kwayoyin halitta. Yana kiyaye ƙasusuwa da hakora ƙarfi da lafiya. Yana taka muhimmiyar rawa wajen samar da makamashi a cikin jiki. Hakanan yana kiyaye ma'aunin acid-base a cikin jiki.

Rashin sinadarin phosphorus yana da alamomi masu zuwa:

• raunin kashi
• Hadin gwiwa
• raunin hakora
• Rashin abinci
• hadin gwiwa taurin
• gajiya

Wadanne abinci ne ake samun phosphorus a ciki?

• sesame tsaba
• shinkafa shinkafa
• Gasasshen waken soya
• sunflower tsaba
• oat bran
• 'Ya'yan kabewa
• Pine kwayoyi
• cuku
• 'Ya'yan kankana
• tahini
• 'Ya'yan flax

potassium

potassiumWajibi ne don aiki na yau da kullun na jijiyoyi da tsarin muscular. Yana bayar da ma'auni na ruwaye. Yana kare lafiyar zuciya.

Rashin potassium yana da alamomi masu zuwa:

• raunin tsoka
• Paralysis
• yawan fitsari
• tsoka taurin
• ciwon tsoka
• matsananciyar ƙishirwa
• Ciwon ciki
• ciwon tsoka
• ciwon tsoka
• Bugun zuciya
• numbness, tingling
• ciwon ciki
• taushin tsoka
• dizziness, suma
• kumburin ciki

Wadanne abinci ne potassium ke samu a ciki?

• Wake waken Haricot
• karas
• Zabibi
• tumatur
• duhu ganye ganye
• dankalin turawa
• Abubuwan busasshen apricots
• Kabewa
• yogurt mara kyau
• ayaba
• Mantar
• avocado

sulfur

sulfurYana da ma'adinai da ake samu a cikin dukkanin kwayoyin halitta. Yana taka muhimmiyar rawa a yawancin halayen kwayoyin halitta a cikin jiki. Yana inganta lafiyar gashi, fata da ƙusa. Yana kula da matakan iskar oxygen lafiya a cikin jiki da gidajen abinci. Yana daya daga cikin ma'adanai masu matukar amfani ga gashi.

Rashin sulfur yana da alamomi masu zuwa:

• fata mai ƙaiƙayi
• Matsalolin fata kamar eczema, kuraje
• ƙaiƙayi
• Ciwon hakori
• Zubar da hanci
• kyanda
• ciwon kai, ciwon kai
• gas, rashin narkewar abinci
• Amai
• Gudawa
• basur
• Rashin ƙarfi
• Ciwan makogwaro

Wadanne abinci ne ake samun sulfur a ciki?

• Aloe Vera
• Artichoke
• avocado
• kudan zuma pollen
• Brussels ta tsiro
• Dill
• radish
• alayyafo
• strawberries
• tumatur
• Turnip
• Cannabis tsaba
• Kabeji
• Faɗaɗan wake
• lemo
• pears

sodium

Sodium na taka muhimmiyar rawa wajen kiyaye hawan jini. Wajibi ne don tsarin jin dadi mai lafiya. Yana inganta lafiyar tsoka. Yana kiyaye matsi na osmotic na jiki na al'ada da ma'aunin ruwa. Wajibi ne don ɗaukar glucose da jigilar sauran abubuwan gina jiki a cikin membranes.

Ana ganin alamun masu zuwa a cikin ƙarancin sodium:

• ciwon tsoka
• Ciwon kai
• gajiya
• rashin tausayi, jin rauni
• Ciwan

Wadanne abinci ne ake samun sodium a ciki?

• alayyafo
• Fenugreek
• legumes
• rana busasshen tumatir
• Gyada Gishiri
• gishiri almonds
• Buttermilk

chlorine

Chlorine yana tsaftace jini ta hanyar cire kayan sharar gida daga cikin jini. Ita ce babban anion a cikin jiki. Chlorine, tare da sodium da potassium, yana daidaita matsa lamba osmotic a cikin kyallen takarda. Yana hana yawan samuwar mai.

Ana ganin alamun masu zuwa a cikin ƙarancin chlorine:

• zafin zafi
• gumi mai yawa
• konewa
• ciwon koda
• ciwon zuciya
• Cutar Addison
• Asarar gashi
• Matsaloli tare da tsarin narkewa
• matsalolin hakori
• Rushewar matakin ruwan jiki

Wadanne abinci ne sinadarin chlorine yake samu a ciki?

• Alkama
• sha'ir
• Hatsi
• legumes
• tsiren ruwan teku
• kankana
• zaitun
• abarba
• kore kayan lambu

magnesium

magnesium Yana da mahimmancin ma'adinai don lafiyayyen ƙasusuwa da hakora. Wajibi ne don aikin lafiya na tsarin jin tsoro. Yana taka muhimmiyar rawa a cikin makamashi metabolism. Yana ba da damar tafiyar matakai na biochemical da yawa. Yana da mahimmanci ga ƙwayoyin lafiya.

Ana ganin alamun masu zuwa a cikin rashi na magnesium:

• matsalolin zuciya
• Rashin ƙarfi
• ciwon tsoka
• Girgiza
• matsalolin numfashi
• Dizziness
• Rashin ƙwaƙwalwar ajiya da rudani na tunani
• Ciwan mara
• Tashin hankali
• Hawan jini

Wadanne abinci ne ake samun magnesium a ciki?

• Waken soya
• 'Ya'yan kabewa
• Sunflower tsaba
• wake
• cashews
• Koren ganye masu duhu kamar alayyahu
• Kabewa
• sesame
• Almond
• okra

Demir

Demiryana taka muhimmiyar rawa wajen jigilar iskar oxygen daga huhu zuwa kyallen takarda. Wajibi ne don tsarin numfashi mai lafiya da makamashi metabolism. Yana ƙarfafa rigakafi.

Ana ganin alamun masu zuwa a cikin ƙarancin ƙarfe:

• gajiya
• kumburin harshe
• karya farce
• Ciwan makogwaro
• kara girman kwaya
• Karas a kusa da baki
• Cututtuka na kowa

Wadanne abinci ne ake samun ƙarfe a ciki?

• 'Ya'yan kabewa
• cashews
• Pine kwayoyi
• Gyada
• Almond
• wake
• Dukan hatsi
• koko foda
• duhu kore ganye kayan lambu

cobalt

Cobalt ma'adinai ne da ake buƙata don aikin yau da kullun na pancreas. Wajibi ne don samar da haemoglobin. Yana tabbatar da ci gaban al'ada na jikin mutum. Yana taka muhimmiyar rawa wajen shakar ƙarfe.

Ana ganin alamun masu zuwa a cikin rashi cobalt:

• na kullum gajiya ciwo
• jinkirin girma tsoka
• lalacewar jijiya
• Fibromyalgia
• rashin narkewar abinci
• anemia
• matalauta wurare dabam dabam

Wadanne abinci ake samun cobalt a ciki?

• apricots
• kayayyakin teku
• Fada
• hatsi
• kore kayan lambu
• Apricot kwaya

jan karfe

jan karfeYana taka muhimmiyar rawa wajen samuwar RBC (Jajayen Kwayoyin Jini). Wajibi ne don lafiyayyen jini. Yana inganta tsarin juyayi da tsarin rigakafi. Hakanan yana da mahimmanci ga ƙasusuwa masu ƙarfi da lafiya.

Ana ganin alamun masu zuwa a cikin rashi na jan karfe:

• anemia
• Cututtuka
• ƙananan rigakafi
• asarar hankali
• wahalar tafiya
• asarar ma'auni
• Bacin rai
• matsalolin magana
• Girgiza

Wadanne abinci ne ake samu tagulla?

• dukan hatsi
• wake
• Fada
• dankalin turawa,
• sesame tsaba
• sunflower tsaba
• rana busasshen tumatir
• gasasshen kabewa
• 'Ya'yan kabewa
• duhu kore ganye kayan lambu
• busassun 'ya'yan itatuwa
• Kakao
• Black barkono
• Maya

tutiya

tutiyaWajibi ne don aikin da ya dace na tsarin rigakafi. Yana taka muhimmiyar rawa wajen rarraba tantanin halitta da yaduwar kwayar halitta. Wajibi ne don rushewar carbohydrates. Yana ba da damar raunuka su warke. Yana daya daga cikin ma'adanai masu matukar amfani ga fata.

Rashin sinadarin Zinc yana da alamomi masu zuwa:

• Gudawa
• rashin ci gaban kwakwalwa
• raunukan fata
• Rauni na tsarin rigakafi
• jinkirin warkar da raunuka
• raunukan ido
• matsalolin fata

Wadanne abinci ne ake samun zinc a ciki?

• Kwayoyi
• dukan hatsi
• Pulse
• Maya
• Gasasshiyar Tsaba
• gasashe hulled tsaba
• busasshen tsaba na kankana
• Dark cakulan
• koko foda
• Gyada

molybdenum

molybdenumyana taimakawa wajen rushe samuwar mai guba saboda sulfites. Yana tabbatar da aikin sel lafiya. Yana taka muhimmiyar rawa a cikin metabolism na nitrogen.

Karancin Molybdenum yana da alamomi masu zuwa:

• matsalolin hanta
• Jaundice
• Ciwan mara
• gajiya
• Ciwon kai
• Amai
• fadowa cikin suma
• Kalli

Wadanne abinci ne ake samu molybdenum?

• Gyada
• Lenti
• Peas
• Hanta
• tumatur
• karas
• wake
• Pulse
• Almond
• Gyada
• Chestnut
• cashews
• kore waken soya

aidin

aidin, Yana da mahimmancin ma'adinai don ƙwayar sel. Wajibi ne don al'ada aiki na thyroid gland shine yake. Yana goyan bayan tsarin apoptosis (mutuwar da aka tsara na sel marasa lafiya). Yana goyan bayan haɗin furotin. Hakanan yana inganta samar da ATP.

Ana ganin alamun masu zuwa a rashi na aidin:

• Rashin numfashi
• rashin al'ada haila
• Kurma
• tabin hankali
• Rashin matsayi
• Bacin rai
• gajiya
• Fata bushewar fata
• wahalar haɗiye

Wadanne abinci ne ake samun iodine a ciki?

• gishiri iodized
• bushe gansakuka
• Dankalin fata
• kayayyakin teku
• Cranberry
• Organic yogurt
• kwayoyin wake
• madara
• Organic strawberries
• Himalayan crystal gishiri
• Dafaffen kwai

selenium

selenium, yana kare jiki, yana hana lalacewar tantanin halitta. Yana kare jiki daga illar gubar wasu karafa masu nauyi da sauran abubuwa masu cutarwa. Wasu masana kuma suna ganin yana hana cutar daji.

Ana ganin alamun masu zuwa a cikin ƙarancin selenium:

Karancin Selenium yana haifar da cutar Keshan. Wannan yanayin likita yana shafar ƙasusuwa da haɗin gwiwa. Ragewar hankali shine muhimmin alamar ƙarancin selenium.

Wadanne abinci ne ake samu selenium a ciki?

• tafarnuwa
• Mantar
• Yisti na Brewer
• launin ruwan kasa shinkafa
• Oat
• sunflower tsaba
• Irin alkama
• sha'ir

Bukatun Ma'adinai na yau da kullun

A takaice;

Bitamin da ma'adanai su ne kwayoyin halitta da jikin mu ke bukata. Ya kamata a samo waɗannan daga abinci na halitta. Tun da suna shiga cikin halayen da yawa a jikinmu, wasu matsaloli suna tasowa a cikin rashin su.

Idan ba za mu iya samun bitamin da ma'adanai daga abinci na halitta ko kuma idan muna da matsalolin sha, za mu iya ɗaukar kari tare da shawarar likita.

References: 1, 2, 3, 4, 5