To wace yawan bitamin?
A rayuwarmu, jiki yana buƙatar bitamin yana da rauni. Kuma wannan ba abin mamaki bane. Yara suna bukatar karin bitamin fiye da kilogram, saboda suna ci gaba da bunkasa. Amma saboda cewa nauyin yara ƙanana ne, ƙididdiga ƙananan ne. Lokacin da yaron ya kai shekaru 10-11, yana bukatar kusan adadin bitamin kamar iyayensa.
Mata suna bukatar kananan bitamin fiye da maza. Wannan shi ne saboda gaskiyar cewa 'yan matanmu suna yin la'akari da ƙasa, kuma girman mu ya ragu kuma. Banda shine lokacin yin ciki da lactation. A wannan lokaci, jikinmu yana buƙatar kimanin 10-30% na bitamin don samun damar, da kuma yaro mai zuwa.
Tare da shekaru daga 10-20%, buƙatar bitamin ragewa, kamar yadda metabolism a cikin jiki jinkirin žasa. Amma sun fi damuwa. Saboda haka, likitoci da dama ba su rage sashi ga mutane fiye da shekaru 50 ba. Kuma ana amfani da kwayoyin bitamin kadan. Alal misali, bitamin K. Bayan shekaru 50 ya fi mummunar haɗuwa ta hanyar ta'addanci. Ka tuna cewa wannan bitamin yana da alhakin jini coagulability.
Bari mu dubi irin bitamin, a wace shekara ne muke bukata.
A kasa da shekaru 35
Idan ka fada cikin rukuni na mutanen da ba su riga sun kasance shekaru 35 ba, ana kulawa da hankali ta musamman ga bitamin:
- Vitamin E (tocopherol). Wannan bitamin yana da muhimmanci ga mata da maza. Yana inganta ingantaccen samar da spermatozoa cikin maza. Ga mata, duk da haka, wajibi ne don ɗaukar ciki da tayi na tayin a lokacin daukar ciki. Bugu da kari, bitamin E shine mai karfin antioxidant. Nazarin ya nuna cewa idan kowace rana don samun wannan bitamin daga samfurori a cikin adadin kuɗi, za ku iya rage hadarin cututtuka na zuciya da 25-30% kuma inganta halayyar mutum ta kashi 36%. Har ila yau, wannan bitamin yana rage hadarin ciwon daji. Vitamin E yana kunshe ne a cikin kayan ƙwayoyin kayan lambu. Alal misali, a cikin man fetur, soya, mustard, kirki, man zaitun. Bugu da ƙari, ana iya samuwa a cikin sprouts, leafy ganye da sunflower tsaba.
- Vitamin B9 (Sun, folacin, folic acid). Wannan bitamin yana da mahimmanci ga tsarin mai juyayi da ci gaba da kwakwalwar jariri. Idan mace mai ciki ko mai laushi ba zata sami isasshen shi ba, jaririn zai sami matsala tare da tsarin mai juyayi. Ga manya, wannan bitamin yana da mahimmanci. Folacin wajibi ne don al'ada aiki na tsarin tsarin narkewa, mai juyayi da hematopoiet. Nemi wannan bitamin na iya zama a cikin ganyen kore shuke-shuke. Kusan kashi 500 na kowane salatin ya ƙunshi al'ada na yau da kullum na B9. An samo shi a cikin broccoli, bishiyar bishiyar asparagus, alayyafo, tsire-tsire, kayan nama (musamman vovyazhye ko naman alade), kyawawan gida, legumes, yisti da hatsi.
- Vitamin B6 shine nau'in bitamin guda uku, wanda suna da suna daya. Suna taka muhimmiyar rawa wajen samar da fatattun fats, carbohydrates da sunadarai. Kusan 80 MG na bitamin B6 a kowace rana zai iya rage hadarin infarction na sirri da kashi 32%. Don samun mafi amfani daga wannan bitamin, dole ne a bugu da folic acid. Mafi yawan bitamin B6 an samo shi a cikin hatsi maras kyau, by-samfurori da hanta. Kyakkyawan B6 yana shayarwa daga nama, musamman daga hanta hanta. Daga hatsi da kuma legumes na takin, an fizge shi mafi muni, ko da yake a cikin waɗannan samfurori yana da yawa. Lokacin da zafi ya bi, ya rushe. Saboda haka, ya fi dacewa ku ci kayan lambu da 'ya'yan itatuwa masu kyau, alal misali ayaba. 100 g na ayaba dauke da 400 μg na B6.
35-45 years old
A wannan shekarun, farawa mai zurfi da matsalolin lafiya sun fara bayyana. Sabili da haka, baya ga bitamin da ke sama, dole ne a kara karuwa:
- Vitamin A (retinol da beta-carotene) ba za a iya gwadawa ba don kyakkyawan hangen nesa, rarrabewar sel ta jiki, da gashi, fata da kusoshi. Amfani dashi na wannan bitamin yana haifar da raguwa a cikin hadarin cututtuka na zuciya, kuma yana ƙara yawan ayyukan kwayoyin cutar. Nemi wannan bitamin ne kawai zai yiwu a samfurori na asali daga dabba: by-products, yolks, man shanu. Wani kariyar wannan bitamin yana da cutarwa ga lafiyar jiki - aikin rukuni da narkewa zai iya rushewa. Sabili da haka, kada ka dauki manyan kwayoyin bitamin A. Beta-carotene, wanda ya bambanta da retinol, yana da lafiya sosai. Ya ƙunshi kayan lambu da launin ruwan inabi da launuka, kazalika da ganye. Don beta-carotene mafi alhẽri tunawa, dole ne a ci tare da fats: man sunflower, kirim mai tsami da sauransu.
- Vitamin C (ascorbic acid). Mazan da muke zama, yawancin muna buƙatar wannan bitamin. Ascorbic acid zai iya ƙara yawan "kyawawan" cholesterol cikin jini ta kashi 13%, kuma "mara kyau" a cikin kashi 17%. Mutane daga rashin abinci na yau da kullum na bitamin C ƙara haɗari na bugun jini. Amma idan kun yi amfani dashi akai-akai a cikin adadin kuɗi, zai inganta yawan samar da filastin collagen (saboda wannan, rage jinkirin kafawar wrinkles). Vitamin C yana da sauki a samu. An samo shi a cikin kyawawan kabeji, ja barkono, ganye, citrus.
- Vitamin B12 (cobalamin) - inganta habaka bitamin C kuma yana taimakawa wajen inganta yadda ya kamata. Kuma duk godiya ga gaskiyar cewa yana da hannu wajen aiki da sunadarai, fats, carbohydrates da jini. Wadanda ba su rasa vtitamine B12 suna da ƙwaƙwalwar ƙwaƙwalwa da hankali. Wannan bitamin ne kawai a cikin samfurori na asali daga dabba: kifi, nama, naman alade da naman sa. Idan kun bi ganyayyaki, to dole ne kuyi amfani da wannan bitamin don ku guje wa matsalolin kiwon lafiya.
Tsoho fiye da 45
- Vitamin D - Ana buƙatar don maganin ƙwayoyin calcium, wanda zai taimaka wajen ƙarfafa kasusuwa. Har ila yau, yin amfani da bitamin D yau da kullum yana rage hadarin ciwon daji da cututtuka na zuciya. Ana samar da wannan bitamin ta daukan hotuna zuwa hasken rana. Saboda haka dole ne a cikin rana kowace rana. A cikin samfurori ana samuwa ne kawai a yolks da man fetur.
- Vitamin K yana da muhimmanci ga coagulation jini na kasusuwa da hakora. An hada shi a cikin hanji, amma yana kara muni da shekaru. Saboda haka, don samar da bitamin K na yau da kullum, kana bukatar ka ci karin alayyafo, hanta da naman alade.
- Vitamin B3 (nicotinamide, niacin, PP) wani abu ne na makamashi. Tare da rashi, raunin tsoka yana tasowa. Zaka iya daukar wannan bitamin daga kifaye, kayan kiwo, nama, gurasa da hatsi da hatsi.
Menene bitamin sun fi kyau: daga samfurori na halitta ko kantin magani? Masana kimiyya suna har yanzu suna jayayya. Bayan haka, daga cikin samfurori, cin abinci na yau da kullum yana da wuya a samu fiye da kantin magani. Amma a wannan yanayin, wasu nau'o'in bitamin sunadarai na iya samun kishiyar tasiri tare da shiga cikin lokaci mai tsawo. Har ila yau, a yanayin yanayin magani na kantin magani na iya haifar da overdose, wadda ta kawar da amfani da kayan samfurori.