Jerin abubuwan da suka fi dacewa da abinci mai gina jiki

Buga: 4 Agusta, 2025 da 17:32:49 UTC

Duniyar kari na abinci na iya zama mai ban sha'awa, tare da zaɓuɓɓuka marasa adadi da ke yin alƙawarin fa'idodin kiwon lafiya masu ban mamaki. Amurkawa suna kashe biliyoyin daloli a kowace shekara a kan kari na abinci mai gina jiki, duk da haka mutane da yawa suna mamakin abin da ke haifar da sakamako da gaske. Wannan cikakken jagorar yana nazarin mafi kyawun abinci mai amfani wanda binciken kimiyya ke tallafawa, yana taimaka muku yin zaɓi mai kyau don lafiyar ku da tafiyar lafiyarku.

An fassara wannan shafin na'ura daga Turanci don a sami damar isa ga mutane da yawa gwargwadon iko. Abin takaici, fassarar inji ba ta zama cikakkiyar fasaha ba, don haka kurakurai na iya faruwa. Idan kuna so, kuna iya duba ainihin sigar Turanci anan:

A Round-Up of the Most Beneficial Food Supplements

Tsabta, tsari na zamani na kari na abinci a kan santsi, fari sama, haske mai haske tare da laushi, har ma da haske. An tsara kwalaben gilashin amber guda huɗu da kyau, kowannensu yana da ƙarfin hali tare da rubutun baƙar fata: "PROBIOTICS," "FISH OIL," "VITAMINS," da "OMEGA-3." Kowane kwalba yana da hula mai launi daban-daban, yana ƙara nau'ikan nau'i A gaban kwalabe, an sanya capsules da allunan a hankali a cikin ƙananan ƙungiyoyi masu tsari. Probiotics sune beige, allunan oblong; man kifi ya ƙunshi mai ƙyalli, mai laushi na zinariya; Bitamin suna zagaye, allunan launin ruwan kasa; kuma omega-3 kari ne santsi, duhu kore softgels. Gabaɗaya abun da ke ciki yana jin minimalist da ƙwarewa, yana jaddada tsabta, tsabta, da ingancin samfurin.

Fahimtar Abinci mai gina jiki: Fa'idodi da Iyaka

Abinci mai gina jiki daban-daban yana ba da fa'idodi daban-daban na kiwon lafiya, amma ya kamata ya haɗu da ingantaccen abinci

An tsara kari na abinci don haɓaka abincinku, ba maye gurbin daidaitaccen abinci ba. Duk da yake abinci iri-iri mai wadataccen 'ya'yan itatuwa, kayan lambu, sunadarai masu laushi, da hatsi cikakke ya kasance tushen lafiya, wasu kari na iya taimakawa wajen cike gibin abinci mai gina jiki ko magance takamaiman matsalolin kiwon lafiya.

Kafin ƙara kowane kari zuwa al'adarku, yana da mahimmanci a fahimci cewa masana'antar kari ba a tsara su sosai kamar magunguna ba. A Amurka, kari ba sa buƙatar amincewar FDA kafin su buga kantin sayar da kayayyaki, yana mai da mahimmanci a zaɓi samfuran daga masana'antun da suka dace waɗanda ke gwajin ɓangare na uku.

Koyaushe tuntuɓi mai ba da lafiyar ku kafin fara kowane tsarin ƙarin, musamman idan kuna da yanayin kiwon lafiya na yanzu ko shan magungunan da zasu iya hulɗa tare da kari.

Mafi kyau ga lafiyar kasusuwa: Vitamin D

Mahimman fa'idodi

Vitamin D yana taka muhimmiyar rawa wajen shan alli, yana tallafawa lafiyar kasusuwa da hana yanayi kamar osteoporosis. Har ila yau, bincike ya danganta isasshen matakan bitamin D zuwa ingantaccen aikin rigakafi, rage kumburi, da yiwuwar rage haɗarin wasu ciwon daji da cututtukan zuciya.

Wanene ya fi buƙata

Tsofaffi sama da 60, musamman ma waɗanda ke da ƙarancin hasken rana
Mutanen da ke da launi mai duhu
Mutanen da ke zaune a arewacin Najeriya tare da ƙarancin hasken rana.
Mutanen da ke fama da wasu cututtukan narkewar abinci da ke shafar shan abinci mai gina jiki
Mutanen da ke rufe fatarsu saboda dalilai na al'adu ko addini

Shawarwarin Amfani

Adadin da aka ba da shawarar yau da kullun ga mafi yawan manya shine 600-800 IU (15-20 mcg), kodayake masana da yawa suna ba da shawarar 1,000-2,000 IU don ingantaccen lafiya. Ɗauki ƙarin bitamin D tare da abinci mai ɗauke da kitse don haɓaka shaye-shaye. Gwajin jini na iya ƙayyade matakan ku na yanzu kuma ya taimaka wajen kafa madaidaicin sashi.

Ƙarin bitamin D mai yawa (yawanci sama da 4,000 IU kowace rana) na iya haifar da guba, haifar da tashin zuciya, matsalolin koda, da haɓakar alli mai haɗari a cikin jini. Kada ku wuce adadin da aka ba da shawarar ba tare da kulawar likita ba.

Wani abu mai ban sha'awa amma mai ban sha'awa wanda ya mayar da hankali kan kari na bitamin D. Kwalban gilashin amber mai duhu mai lakabi da "VITAMIN D" yana tsaye sosai a kan wani wuri mai launi, mai launin haske. Farin hular sa yana ƙara bambanci, yayin da hasken yanayi, capsules na zinariya a ciki yana kama hasken rana da kyau. Yawancin capsules suna warwatse da fasaha a gaban kwalban, saman su masu ƙyalli suna haskakawa tare da tunani mai ɗumi. A baya, hasken rana mai laushi, na halitta yana gudana daga hagu na sama, yana jefa haske mai haske a fadin wurin kuma yana haifar da jin daɗi da kuzari. A baya siffofi a blurred, kore waje saiti, jaddada halitta tushen Vitamin D da kuma karfafa dangantaka tsakanin hasken rana da kiwon lafiya. Gabaɗaya abun da ke ciki yana jin tsabta, na zamani, da kwanciyar hankali.

Mafi kyau ga lafiyar zuciya da kwakwalwa: omega-3 fatty acids

Mahimman fa'idodi

Omega-3 fatty acids, musamman EPA da DHA da aka samo a cikin man kifi, suna tallafawa lafiyar zuciya ta hanyar rage kumburi, rage matakan triglyceride, da yiwuwar rage hawan jini. Hakanan suna haɓaka lafiyar kwakwalwa, suna iya inganta aikin fahimi, kuma an danganta su da rage alamun baƙin ciki.

Wanene ya fi buƙata

Mutanen da ke fama da matakan triglyceride
Mutanen da ke fama da haɗarin haɗari na zuciya
Mutanen da ba su da yawa suna cin kifi mai kitse
Mutanen da ke fama da cututtukan kumburi
Mata masu juna biyu da masu shayarwa (don ci gaban kwakwalwar tayi)

Shawarwarin Amfani

Yawancin bincike sun nuna fa'idodi daga 250-1,000 MG haɗuwa da EPA da DHA kowace rana. Ana iya ba da shawarar allurai mafi girma don takamaiman yanayi kamar high triglycerides. Sha tare da abinci don rage duk wani ɗanɗano na kifi da rage rashin jin daɗin narkewa. Adana shi a wuri mai sanyi don kauce wa rancidity.

Masu cin ganyayyaki da masu cin ganyayyaki na iya samun omega-3 na tushen tsire-tsire wanda aka samo daga algae, wanda ke ba da DHA mai kama da man kifi ba tare da samfuran dabbobi ba.

Kyakkyawan gabatarwa na kari na omega-3 tare da tushen abinci na halitta. A gaba, ƙaramin farin tasa yana riƙe da ƙwayoyin man kifi na zinariya mai ƙyalli, saman su masu ƙyalli suna nuna haske. Warwatse a kusa da tasa akwai wasu ƙarin capsules, yana haɓaka ma'anar yalwa. A hannun dama, kwalban amber mai duhu mai lakabi da "OMEGA-3" yana tsaye sosai. Bayan waɗannan, ana nuna tushen halitta mai ƙarfi da sabo na Omega-3: wadataccen fillets na kifin lemu a kan fararen farantin, avocado da rabi wanda ke nuna kirim mai tsami da rami, sabo broccoli, rabin lemun tsami mai haske, da kwano na walnuts. Launin toka mai launin toka da laushi, haske na halitta yana nuna sabo da lafiyayyen wurin, ƙirƙirar tsabta, mai gina jiki, da kuma gayyata wanda ke jaddada fa'idodin Omega-3.

Mafi kyawun Gut Health: Probiotics

Mahimman fa'idodi

Probiotics ƙwayoyin cuta ne masu fa'ida waɗanda ke tallafawa lafiyar narkewar abinci ta hanyar kiyaye daidaitaccen ƙwayoyin cuta. Bincike ya nuna cewa za su iya taimakawa wajen hanawa da magance gudawa, rage alamun cutar hanji mai fushi (IBS), da kuma yiwuwar haɓaka aikin rigakafi. Wasu binciken sun nuna fa'idodi ga lafiyar kwakwalwa ta hanyar haɗin gut-kwakwalwa.

Wanene ya fi buƙata

Mutanen da ke shan ko murmurewa daga maganin rigakafi
Wadanda ke fama da cututtukan narkewar abinci kamar IBS ko cututtukan hanji masu kumburi
Mutanen da ke fama da rashin jin daɗin narkewa akai-akai
Mutanen da ke fama da tsarin rigakafi mai rauni
Wadanda ke fuskantar matsalolin narkewar abinci masu alaƙa da damuwa.

Shawarwarin Amfani

Nemi nau'ikan nau'ikan nau'ikan nau Takamaiman nau'ikan suna da mahimmanci don yanayi daban-daban - Lactobacillus da nau'ikan Bifidobacterium suna da kyau don lafiyar hanji gaba ɗaya. Yi amfani da akai-akai na akalla makonni 4-8 don kimanta fa'idodi. Wasu probiotics suna buƙatar firiji don kiyaye ƙarfin.

Nunin gayyata na kari na probiotic da abinci mai fermented, yana jaddada fa'idodin lafiyar hanji. A gaba, kwalban gilashin amber mai lakabi da "PROBIOTICS" yana zaune a kan launin toka mai launin toka, tare da fararen probiotic da aka warwatse da kuma tasa mai cike da zinariya mai ƙyalli. Kewaye da kwalban akwai abinci mai ban sha'awa, sabo da aka dafa a cikin gilashi da kwano na yumbu: sauerkraut, shredded kimchi, yogurt, da koren zaitun, tare da kwalba na pickles, avocado da rabi, lemun tsami, da burodin rustic. Abun da ke ciki yana da tsabta kuma mai jituwa, tare da haske mai laushi wanda ke haɓaka wadataccen launi da launuka na halitta na abinci. Yanayin yana haifar da ingantaccen tsari don lafiyar narkewar abinci ta hanyar kari da abinci mai gina jiki.

Mafi kyawun damuwa da barci: magnesium

Mahimman fa'idodi

Magnesium yana da hannu a cikin halayen biochemical sama da 300 a cikin jiki, yana tallafawa aikin tsoka da jijiyoyi, samar da makamashi, da haɓaka furotin. Yana taimakawa wajen daidaita hawan jini, yana tallafawa lafiyar kashi, kuma yana taka muhimmiyar rawa wajen sarrafa damuwa da haɓaka barci mai nutsuwa.

Wanene ya fi buƙata

Mutanen da ke fama da matsanancin damuwa
Mutanen da ke fama da matsalolin barci
Mutanen da ke fama da ciwon tsoka ko tashin hankali
Mutanen da ke fama da cututtukan narkewar abinci da ke shafar shaye-shaye
Wadanda ke shan wasu magunguna (diuretics, maganin rigakafi, da sauransu)
Tsofaffi tare da raguwar ƙarfin shan jiki

Shawarwarin Amfani

Adadin da aka ba da shawarar yau da kullun shine 310-420 MG ga manya. Siffofi daban-daban suna ba da fa'idodi daban-daban: magnesium glycinate shine mafi kyau don bacci da damuwa, magnesium citrate don maƙarƙashiya, da magnesium malate don makamashi da aikin tsoka. Sha tare da abinci don inganta shaye-shaye da rage rashin jin daɗin narkewa.

Shan magnesium da yamma na iya taimakawa wajen haɓaka annashuwa da ingantaccen bacci.

Wannan hoton mai ban sha'awa yana nuna ƙarin magnesium tare da abinci mai wadataccen magnesium. Kwalban amber mai duhu mai taken "MAGNESIUM" yana tsaye sosai, kewaye da fararen capsules da softgels na zinariya. A kusa da shi, an shirya abinci mai gina jiki a kan launin toka mai haske, gami da alayyafo, broccoli, almond, avocado, ayaba, tsaba na kabewa, quinoa, da burodin hatsi. Haske mai laushi yana nuna sabo, launuka masu launuka da launi, yana jaddada ingantaccen tushen magnesium.

Mafi kyau don makamashi da aikin jijiya: bitamin B12

Mahimman fa'idodi

Bitamin B12 yana da mahimmanci don samar da ƙwayoyin jini, aikin jijiyoyin jiki, da haɗin DNA. Ingantaccen matakan B12 yana taimakawa hana anemia, tallafawa samar da makamashi, da kiyaye lafiyayyen jijiyoyin jijiya. Wasu bincike sun nuna cewa yana iya taka rawa a cikin yanayin yanayi da lafiyar hankali.

Wanene ya fi buƙata

Tsofaffi sama da 50 (shaye-shaye yana raguwa tare da shekaru)
Masu cin ganyayyaki da vegans
Mutanen da ke fama da cututtukan narkewar abinci da ke shafar shaye-shaye
Wadanda ke shan wasu magunguna (metformin, acid reducers)
Mutanen da ke fama da anemia mai haɗari

Shawarwarin Amfani

Adadin da aka ba da shawarar yau da kullun shine 2.4 mcg ga mafi yawan manya, kodayake kari yawanci yana ƙunshe da allurai mafi girma (250-1,000 mcg) saboda ƙimar sha ya bambanta. Siffofin sublingual (ƙarƙashin harshe) na iya inganta shaye-shaye, musamman ga waɗanda ke da matsalolin narkewa. B12 yana da narkewa na ruwa, don haka ana fitar da wuce gona da iri maimakon adanawa.

B12 Ƙarin T

Zai iya haɓaka matakan makamashi
Yana tallafawa aikin jijiyoyin jiki mai kyau
Yana da mahimmanci ga masu cin ganyayyaki / vegans
Gabaɗaya ana ɗaukarsa mai aminci sosai

Cons na B12 Supplementation

Zai iya yin hulɗa tare da wasu magunguna.
Babban allurai na iya rufe ƙarancin folate
Wasu mutane suna ba da rahoton acne a matsayin sakamako mai illa
Ba dole ba ne idan matakan sun riga sun isa

Vitamin B12 kari tare da abinci mai gina jiki. Kwalban amber mai duhu mai lakabi da "VITAMIN B12" yana tsaye a tsakiya, kewaye da jajayen jajayen laushi da fararen kwayoyi. A kusa da karin, an tsara abinci iri-iri na B12 a kan launin toka mai haske: sabo da salmon fillets, ɗanyen nama yanka, kwai, cuku, almond, tsaba na kabewa, avocado, hatsi duka, da gilashin madara. Haske mai laushi, na halitta yana jaddada wadataccen launuka da launuka, yana jaddada abinci mai gina jiki.

Mafi kyawun rigakafi: Vitamin C

Mahimman fa'idodi

Vitamin C shine antioxidant mai ƙarfi wanda ke tallafawa aikin rigakafi, yana taimaka wa jiki ya sha baƙin ƙarfe, kuma yana da mahimmanci ga samar da collagen. Bincike ya nuna cewa zai iya rage tsawon lokacin sanyi, tallafawa lafiyar fata, da kare sel daga lalacewar oxidative.

Wanene ya fi buƙata

Masu shan sigari (suna buƙatar 35 MG fiye da kowace rana fiye da waɗanda ba sa shan sigari)
Mutanen da ke da ƙarancin damar samun 'ya'yan itatuwa da kayan lambu.
Wadanda ke fama da ƙarin damuwa na oxidative ('yan wasa, gurɓataccen gurɓatawa)
Mutanen da ke fama da rauni ko murmurewa daga tiyata
Mutanen da ke fama da cututtuka akai-akai ko raunin rigakafi.

Shawarwarin Amfani

Adadin da aka ba da shawarar yau da kullun shine 75-90 MG ga manya, kodayake yawancin kari suna ba da 500-1,000 MG. Jiki yana ɗaukar ƙananan allurai yadda ya kamata, don haka la'akari da rarraba adadi mafi girma a cikin yini. Ku ci abinci don rage yiwuwar ciwon ciki. Bitamin C yana narkewa da ruwa, don haka yawanci ana fitar da wuce gona da iri.

Babban allurai (yawanci sama da 2,000 MG kowace rana) na iya haifar da rashin jin daɗin narkewa, gami da gudawa da tashin zuciya a wasu mutane.

Vitamin C kari tare da launuka citrus 'ya'yan itatuwa a kan wani laushi launin toka surface. Kwalban amber mai duhu mai taken "VITAMIN C" an kewaye shi da laushi mai launin lemu mai ƙyalli da fararen alluna. 'Ya'yan itatuwa masu ban sha'awa kamar lemu, lemun tsami, lemun tsami, da 'ya'yan itacen inabi ana nuna su sosai, wasu sun buɗe don bayyana abubuwan da ke ciki. Sauran abinci kamar salmon, avocado, da kwayoyi suma suna bayyana a wurin. Hasken halitta mai laushi yana nuna sabo da launuka masu haske, yana jaddada rawar da bitamin C ke takawa a cikin rigakafi da lafiya.

Mafi kyawun Lafiyar Jini: Iron

Mahimman fa'idodi

Iron yana da mahimmanci ga samar da hemoglobin , wanda ke ɗauke da iskar oxygen a ko'ina cikin jiki. Ingantaccen matakan baƙin ƙarfe yana hana anemia, tallafawa samar da makamashi, da kiyaye aikin rigakafi mai kyau. Har ila yau, baƙin ƙarfe yana taka muhimmiyar rawa a cikin ci gaban fahimi da aikin jiki.

Wanene ya fi buƙata

Mata masu jinin haila, musamman ma waɗanda ke da nauyi
Mata masu juna biyu
Jarirai da yara a lokacin girma
Masu ba da gudummawar jini akai-akai
Mutanen da ke fama da wasu cututtukan narkewar abinci da ke shafar shaye-shaye
Masu cin ganyayyaki da vegans (baƙin ƙarfe na tsire-tsire ba shi da bioavailable)

Shawarwarin Amfani

Adadin da aka ba da shawarar yau da kullun ya bambanta ta hanyar shekaru da jinsi: 8 MG ga manya maza da mata postmenopausal, 18 MG ga mata masu haila. Ɗauki ƙarin ƙarfe a kan ciki mara komai idan zai yiwu, kodayake ana iya ɗauka tare da abinci idan ciwon ciki ya faru. Vitamin C yana haɓaka shaye-shaye, yayin da alli, kofi, da shayi na iya hana shi.

Ƙarin ƙarfe na iya zama cutarwa ga mutanen da ba sa buƙatar su. Koyaushe tabbatar da rashi ta hanyar gwajin jini kafin ƙarin. Adana ƙarin ƙarfe daga yara, saboda ƙarfe na ƙarfe na iya mutuwa.

Ƙarin ƙarfe da abinci mai wadataccen baƙin ƙarfe da aka shirya a kan launin toka mai launin toka. Kwalban amber mai duhu mai lakabi da "IRON" yana tsakiya, kewaye da kwayoyi daban-daban da ƙwayoyin cuta. A kusa da shi, ana nuna nau'ikan abinci masu gina jiki, gami da alayyafo, salmon, jan nama, ƙwai, legumes, avocado, tumatir, hatsi cikakke, da 'ya'yan itace kamar peaches da lemu. Haske mai laushi, na halitta yana haɓaka wadataccen launuka da sabbin launuka, yana jaddada rawar baƙin ƙarfe wajen tallafawa lafiyar jini.

Mafi kyau don ƙarfin ƙashi: Calcium

Mahimman fa'idodi

Calcium shine mafi yawan ma'adinai a cikin jiki, wanda aka adana a cikin ƙasusuwa da hakora. Yana da mahimmanci ga lafiyar ƙashi, aikin tsoka, watsa jijiyoyi, da daskarewar jini. Ingantaccen calcium a duk tsawon rayuwa yana taimakawa hana osteoporosis da kiyaye kashi.

Wanene ya fi buƙata

Mata masu postmenopausal
Manya sama da 50
Mutanen da ke fama da rashin haƙuri na lactose ko rashin lafiyar kiwo
Mutanen da ke da ƙarancin calcium daga abinci
Mutanen da ke fama da wasu cututtukan narkewar abinci da ke shafar shaye-shaye

Shawarwarin Amfani

Adadin da aka ba da shawarar yau da kullun shine 1,000-1,200 MG ga manya, dangane da shekaru da jinsi. Jiki yana ɗaukar alli mafi kyau a cikin allurai na 500 MG ko ƙasa da haka, don haka raba adadi mafi girma a cikin yini. Sha bitamin D don haɓaka shaye-shaye. Za'a iya ɗaukar calcium citrate tare da ko ba tare da abinci ba, yayin da calcium carbonate ya kamata a ɗauka tare da abinci.

Ƙarin calcium mai yawa (sama da 2,000 MG kowace rana) na iya ƙara haɗarin duwatsun koda da matsalolin zuciya. Mayar da hankali kan tushen abinci idan zai yiwu.

Calcium kari tare da abinci mai wadataccen alli, an shirya shi da kyau a kan launin toka mai launin toka. A tsakiyar akwai kwalban amber mai duhu mai lakabi da "CALCIUM," kewaye da fararen allunan alli da softgels na zinariya. Ana nuna kayayyakin kiwo daban-daban ciki har da madara, cuku, cuku na cottage, da yogurt, tare da abinci mai gina jiki kamar ƙwai, broccoli, almonds, da avocado. Haske mai laushi, na halitta yana haɓaka launuka masu launi da sabo, launuka masu haske, suna jaddada rawar da calcium ke takawa wajen tallafawa lafiyar ƙashi.

Mafi kyau don goyon bayan rigakafi: zinc

Mahimman fa'idodi

Zinc yana da hannu a fannoni da yawa na metabolism na salula kuma ana buƙata don aikin rigakafi, haɓakar furotin, warkar da rauni, haɗin DNA, da rarraba tantanin halitta. Bincike ya nuna cewa zinc na iya rage tsawon lokacin sanyi da kuma tallafawa lafiyar fata.

Wanene ya fi buƙata

Tsofaffi
Mutanen da ke fama da cututtukan narkewar abinci da ke shafar shaye-shaye
Masu cin ganyayyaki da masu cin ganyayyaki (tushen tsire-tsire sun ƙunshi ƙarancin zinc)
Mutanen da ke da rauni na garkuwar jiki
Mutanen da ke murmurewa daga rauni ko tiyata

Shawarwarin Amfani

Adadin da aka ba da shawarar yau da kullun shine 8-11 MG ga manya. Yin amfani da gajeren lokaci na allurai mafi girma (har zuwa 40 MG kowace rana) yayin rashin lafiya na iya zama da fa'ida amma bai kamata a ci gaba da dogon lokaci ba. Ɗauki ƙarin zinc tare da abinci don rage ciwon ciki. Zinc lozenges don alamun sanyi ya kamata a bar su narkewa a hankali a bakin.

Amfani da dogon lokaci na ƙarin zinc mai ƙarfi (sama da 40 MG kowace rana) na iya tsoma baki tare da jan ƙarfe kuma yana iya raunana aikin rigakafi. An danganta maganin hanci na zinc da asarar ƙanshi na dindindin kuma ya kamata a guji shi.

Ƙarin zinc da abinci mai wadataccen zinc da aka shirya a kan launin toka mai haske. Kwalban amber mai duhu mai taken "ZINC" yana tsaye a tsakiya, kewaye da fararen allunan da kayan laushi. Kewaye da shi akwai abinci mai cike da zinc, gami da shrimp, jan nama, avocado, broccoli, alayyafo, ƙwai, tsaba na sunflower, chickpeas, da rabin lemu. Haske mai laushi, na halitta yana haɓaka launuka da sabbin launuka na sinadaran, yana jaddada mahimmancin zinc don goyon bayan rigakafi da lafiyar jiki.

Mafi kyau don lafiyar salula: Folate (bitamin B9)

Mahimman fa'idodi

Folate yana da mahimmanci ga rarraba tantanin halitta, haɗin DNA, da metabolism na amino acid. Yana da mahimmanci musamman a lokutan girma da sauri, kamar ciki da jariri. Isasshen folate yana taimakawa hana lahani na jijiyoyin jijiyoyi a cikin tayin da ke tasowa kuma yana tallafawa lafiyar zuciya ta hanyar daidaita matakan homocysteine.

Wanene ya fi buƙata

Matan da ke shirin daukar ciki ko farkon ciki
Mutanen da ke da wasu bambance-bambance na kwayoyin halitta (maye gurbin MTHFR)
Wadanda ke fama da matsalolin narkewar abinci da ke shafar absorption
Mutanen da ke fama da yawan shan giya
Mutanen da ke shan wasu magunguna (methotrexate, wasu anticonvulsants)

Shawarwarin Amfani

Adadin da aka ba da shawarar yau da kullun shine 400 mcg ga mafi yawan manya, tare da 600 mcg ga mata masu juna biyu. Lokacin ƙarin, yi la'akari da methylfolate (nau'in aiki) maimakon folic acid, musamman idan kuna da bambancin kwayoyin MTHFR. Ɗauki tare da sauran bitamin B don ingantaccen shaye-shaye da aiki.

Matan da ke shirin daukar ciki ya kamata su fara ƙarin folate aƙalla wata ɗaya kafin daukar ciki don rage haɗarin lahani na bututun neural.

Folate kari da abinci mai wadataccen folate, an shirya shi da fasaha a kan launin toka mai launin toka. Kwalban amber mai duhu mai taken "FOLATE" yana tsaye a tsakiya, kewaye da allunan oval, fararen capsules, da softgels na zinariya. A kusa da shi, ana nuna nau'ikan abinci masu gina jiki, gami da alayyafo, broccoli, avocado, karas, lentils, lemu, lemun tsami, ƙwai, tumatir, walnuts, almonds, da nama mai tsabta. Haske mai laushi, na halitta yana nuna launuka masu launuka da launuka masu laushi, yana jaddada rawar da folate ke takawa wajen tallafawa lafiyar salula.

Zaɓuɓɓuka: Zaɓi abin da ya dace a gare ku.

Ƙari	Mahimman fa'idodi	Mafi kyau ga	Misali na yau da kullun	Abubuwan da za a iya damuwa
Bitamin D	Lafiyar kashi, goyon bayan rigakafi	Tsofaffi - ƙarancin hasken rana	1,000-2,000 IU	Guba a manyan allurai
Omega-3	Lafiyar zuciya da kwakwalwa	Zuciya goyon baya, kumburi	250-1,000 MG EPA / DHA	Allergy na kifi, rage jini
Probiotics	Lafiyar Gut, Taimakon Rigakafi	Matsalolin narkewa bayan maganin rigakafi	1-10 biliyan CFU	Matsakaicin nau'ikan
Magnesium	Damuwa, barci, aikin tsoka	Taimakon damuwa, taimakon barci	200-400 MG	Rashin jin daɗi na narkewa, tasirin laxative
Bitamin B12	Makamashi, aikin jijiya	Tsofaffi, masu cin ganyayyaki / vegans	250-1,000 mcg	Zai iya rufe ƙarancin folate
Bitamin C	Rigakafi, samar da collagen	Taimakon rigakafi, masu shan sigari	250-1,000 MG	Rashin jin daɗi a cikin manyan allurai
Baƙin ƙarfe	Lafiyar jini, makamashi	Mata masu juna biyu, masu ciki	8-18 MG	Yana da cutarwa idan ba shi da rauni
Calcium	Ƙarfin ƙashi, aikin tsoka	Mata masu tsattsauran ra'ayi, tsofaffi	500-1,200 MG	Duwatsu na koda a cikin manyan allurai
Zinc	Aikin rigakafi, warkar da rauni	Taimakon rigakafi, warkar da rauni	8-11 mg	Copper depletion a high doses
Folate	Cell division, ciki lafiya	Shirye-shiryen ciki, lafiyar zuciya	400-600 mcg	Abubuwan da suka shafi (methylfolate vs. folic acid)

Abinci na farko: mafi kyawun abinci mai gina jiki

Duk da yake kari na iya zama mai fa'ida, masana abinci mai gina jiki koyaushe suna jaddada tsarin "abinci na farko". Abinci gaba ɗaya ya ƙunshi hadaddun haɗuwa da abubuwan gina jiki waɗanda ke aiki tare da haɗin gwiwa ta hanyoyin da keɓaɓɓun kari ba za su iya maimaita ba. Bugu da ƙari, abinci gaba ɗaya yana samar da fiber, antioxidants, da phytonutrients da ba a samu a cikin mafi yawan kari ba.

Abinci mai arziki na bitamin D

Kifi mai kitse (salmon, mackerel, sardines)
Kwai yolks
Namomin kaza da aka fallasa ga hasken rana
Zuma mai ƙarfi da madara na shuka
Hatsi mai karfi

Abinci mai arziki na omega-3

Kifi mai kitse (salmon, mackerel, sardines)
Walnuts
Flaxseeds da chia tsaba
Tsaba na hemp
Algae (don vegans / masu cin ganyayyaki)

Abinci mai arziki na probiotic

Yogurt tare da al'adu masu rai
Kefir
Sauerkraut
Kimchi
Kombucha
Miso

Abinci mai arziki na magnesium

Dark leafy greens
Kwayoyi da tsaba
Dukan hatsi
Legumes
Dark cakulan
Avocados

Abinci mai gina jiki mai gina jiki, wanda aka shirya da kyau a kan launin toka mai launin toka. Yanayin ya haɗa da sabo fillets na salmon, naman alade, ƙwai, avocados, karas, tumatir, alayyafo, broccoli, da 'ya'yan itacen citrus kamar lemu da lemun tsami. Har ila yau, an nuna kwayoyi kamar walnuts da almond, da tsaba da legumes. Haske mai laushi, na halitta yana nuna launuka masu haske da wadataccen launi na abincin, yana jaddada rawar da suke takawa a matsayin lafiya, madadin halitta ga kari na abinci don lafiyar gaba ɗaya.

Yanke shawara mai kyau game da kari

Abubuwan da suka fi fa'ida sune waɗanda ke magance takamaiman bukatun abinci mai gina jiki, waɗanda suka bambanta dangane da shekaru, abinci, yanayin kiwon lafiya, da yanayin rayuwa. Kafin ƙara kowane ƙari zuwa al'adarku, yi la'akari da waɗannan mahimman matakan:

Tuntuɓi mai ba da lafiya don gano duk wani raunin abinci mai gina jiki ta hanyar gwajin da ya dace.
Yi la'akari da abincinku don sanin waɗanne abubuwan gina jiki ba za ku iya samun isasshen adadin ba.
Zaɓi ƙarin inganci daga masana'antun da aka amince da su waɗanda ke fuskantar gwaji na ɓangare na uku.
Fara tare da mafi ƙarancin maganin tasiri kuma saka idanu don fa'idodi da sakamako masu illa.
Sake nazarin tsarin ƙarin ku akai-akai yayin da bukatun lafiyar ku ke canzawa.

Ka tuna cewa kari ana nufin su haɓaka, ba maye gurbin daidaitaccen abinci mai gina jiki ba. Tushen lafiyar jiki ya kasance abinci daban-daban, motsa jiki na yau da kullun, isasshen barci, sarrafa damuwa, da hydration mai kyau.