Bin cin ganyayyaki ko cin ganyayyaki na iya samar da fa'idodin kiwon lafiya da yawa. Duk da haka, lrashin abinci na asalin dabba A cikin irin wannan nau'in abinci, yana iya haifar da rashin wasu sinadarai masu mahimmanci don aikin da ya dace na jiki. Wannan na iya zama abin da ke da mahimmanci kamar bitamin.
A cikin talifi na gaba za mu yi magana da ku game da waɗannan bitamin waɗanda ba za su rasa ba a cikin abincin mai cin ganyayyaki ko mai cin ganyayyaki.
Muhimmancin bitamin a cikin cin ganyayyaki da cin ganyayyaki
Vitamins sune mahimman abubuwan gina jiki waɗanda jiki ke buƙata, domin yayi aiki da kyau. Suna taka muhimmiyar rawa wajen samar da makamashi, da aikin kwakwalwa, da samuwar kwayoyin jajayen jini. Ana iya samun wasu bitamin cikin sauƙi daga abincin shuka, amma wasu sun fi wuya a samu tun da yake ana samun su ne kawai a cikin abincin dabbobi. Shi ya sa yana da mahimmanci a tsara irin wannan nau'in abincin don guje wa raunin da zai iya haifar da rashin lafiya.
Vitamins waɗanda ba za a iya rasa su ba kuma waɗanda suke da mahimmanci
Vitamin B12 (Cobalamin)
Irin wannan bitamin shine mabuɗin don samar da jajayen ƙwayoyin jini da ƙarfafa lafiyar ƙwayoyin cuta. Rashin bitamin B12 na iya haifar da lalacewar jijiyoyin da ba za a iya jurewa ba.
Ba a samun B12 ta dabi'a a cikin abincin shuka. Abinci mai ƙarfi da kari shine kawai tushen bitamin B12 ga masu cin ganyayyaki da masu cin ganyayyaki. Don haka, mutanen da ke bin irin wannan nau'in abincin ya kamata su kara da bitamin B12 ko kuma su ci abinci mai karfi akai-akai.
Vitamin D (Calciferol)
Vitamin D yana taimakawa wajen sha calcium, karfafa kasusuwa, da inganta garkuwar jiki. Jiki ne ke samar da wannan bitamin godiya ga fitowar rana. ko da yake kuma ana yawan samunsa a cikin kifin kitse, qwai da kayayyakin kiwo. Wannan shine dalilin da ya sa masu cin ganyayyaki da masu cin ganyayyaki zasu iya fuskantar rashi, musamman idan suna zaune a cikin yanayin da ba su da hasken rana.
Vitamin B2 (Riboflavin)
Vitamin B2 da farko yana taimakawa wajen samar da makamashi a jiki. Ana iya samun irin wannan nau'in bitamin a tushen shuka kamar dukan hatsi, almonds, alayyafo ko namomin kaza. Akwai masu cin ganyayyaki ko masu cin ganyayyaki waɗanda za su iya buƙatar wasu kari don biyan bukatunsu na irin wannan bitamin.
Vitamin B3 (Niacin)
Irin wannan bitamin yana da mahimmanci idan ya zo zuwa makamashi metabolism da kuma lafiyar tsarin juyayi. Dangane da tushen shuka na bitamin B3, ana samunsa a cikin legumes, gyada, da hatsi gabaɗaya.
Vitamin B6 (Pyridoxine)
Vitamin B6 yana da hannu sosai a cikin metabolism na furotin da aikin rigakafi. Tushen shuka na wannan nau'in bitamin Su ne ayaba, kaji, dankali, ko hatsi. Idan abincin ya kasance daidai kuma ya bambanta, bai kamata a sami matsala tare da kasancewar wannan bitamin a cikin jiki ba.
Vitamin A (Retinol da carotenoids)
Irin wannan bitamin yana da mahimmanci ga hangen nesa, tsarin rigakafi, da fata. Masu cin ganyayyaki da masu cin ganyayyaki ba sa cin retinol kamar yadda ake samunsa a ciki kawai a cikin abinci irin na dabba. A daya bangaren kuma, idan carotenoids tunda ana samun su a abinci kamar karas, alayyahu ko kabewa.
Vitamin K
Vitamin yana da mahimmanci lokacin da ya zo zuwa ga gudan jini da lafiyar kashi. Vitamin K1 yana cikin koren kayan lambu kamar alayyahu ko broccoli. K2, a nasa ɓangaren, ana samun shi a cikin kayan haɗe-haɗe irin su waken soya. Idan cin ganyayyaki ko mai cin ganyayyaki ya daidaita, babu matsala da irin wannan bitamin.
Vitamin E (Tocopherol)
Wannan nau'in bitamin yana taimakawa kare kwayoyin halitta daga lalacewa mai lalacewa kuma yana ƙarfafa lafiyar zuciya da jijiyoyin jini. Tushen tushen bitamin E Su ne kwayoyi, avocado, alayyafo ko man sunflower. Mai cin ganyayyaki ko mai cin ganyayyaki kada ya sami matsala da irin wannan bitamin.
Yadda ake samun daidaiton cin ganyayyaki ko cin ganyayyaki
- Yana da mahimmanci ku tsara abincin ku don abincin ya kasance kamar yadda bambance-bambancen da daidaitawa kamar yadda zai yiwu.
- Haɗa cikin abincin yau da kullun abinci mai ƙarfi.
- Dole ne ku kula da bitamin da ke da mahimmanci ga jiki kamar B12.
- Kada ku yi shakka ku zo ga ƙwararriyar abinci mai kyau wanda ya san yadda zai ba ku shawara a kowane lokaci.
A takaice, cin ganyayyaki ko mai cin ganyayyaki zai kasance lafiya muddun ba a manta da jerin bitamin ba, wadanda suke da mahimmanci ga jiki. Idan babu tushen tsire-tsire da ke rufe wasu daga cikin waɗannan bitamin, yana da kyau a juya zuwa abin da ake kira kari na bitamin.