Ruwan ACE: hadaddiyar giyar bitamin don lafiyar ku - farin ciki da lafiya

Me zai fi kyau fiye da ruwan 'ya'yan itace sabo lokacin da kuke jin ƙishirwa. Ruwan 'ya'yan itace na gida yana ba ku damar hada 'ya'yan itatuwa da kayan marmari a cikin gilashin ku bisa ga dandano, amma ƙari, yana da lafiya da na halitta.

Don haɗa kasuwanci tare da jin daɗi, yana da mahimmanci don sanin abubuwan gina jiki a cikin 'ya'yan itatuwa da kayan marmari don ruwan 'ya'yan itace.

Ruwan ACE yana daya daga cikin mafi kyawun ruwan 'ya'yan itace duka don dandano da jiki. Yana nufin ruwan 'ya'yan itace da ke haɗa bitamin A, C da E.

Menene ayyukan kowane bitamin a cikin jikin ku kuma menene ayyukansu idan aka haɗu a cikin jiki.

Vitamins a cikin ruwan 'ya'yan itace ACE

Vitamin A ko provitamin A

Tsire-tsire masu dauke da provitamin A

Vitamin A ya wanzu ne kawai a cikin abinci na asalin dabba (hanta, nama, kayan kiwo).

Amma ga shuke-shuke, sun ƙunshi provitamin A (Beta carotene). Vitamin ne wanda jiki ke canza shi a cikin jiki zuwa bitamin A (1) bayan cin abinci mai arziki a cikin provitamin A.

Ana samun beta-carotene da yawa a cikin tsire-tsire masu zuwa: karas, turnip, tafarnuwa, faski, dandelion, apricot, seleri, letas, ja kabeji, escarole, alayyafo ...

Matsayin bitamin A

• Vitamin A shine sinadari wanda shine tushen samuwar kyallen jikin jiki. Har ila yau yana da hannu a cikin kariya daga epidermis.  Yana dawo da nama mai lalacewa. Bugu da ƙari, bitamin A yana ba da damar sabunta kayan fata da kuma warkar da fata mai kyau.

• Wannan bitamin yana taka muhimmiyar rawa wajen hada wasu kwayoyin halitta (progesterone misali).
• Vitamin A yana shiga cikin ayyukan ido
• Wajibi ne don girma kashi
• Yana da mahimmanci a cikin ci gaban bronchi, hanji

Vitamin A bukatun

Rashi a cikin bitamin A yana bayyana kansa a tsakanin sauran abubuwa ta hanyar raguwar hangen nesa na dare, bushewar fata, conjunctivitis, hypersensitivity ga cututtuka. Manya suna buƙatar waɗannan allurai na yau da kullun na bitamin A:

• 2400 UI na mata
• 3400 IU ga maza

Vitamin C

Tsire-tsire masu dauke da bitamin C

 Vitamin C ko ascorbic acid yana shiga cikin kusan dukkanin ayyukan jiki (2). Duk da haka, jiki ba zai iya ƙera shi ba. Ana samun wannan bitamin a cikin 'ya'yan itatuwa da kayan marmari da yawa.

An sha a cikin jiki, yana shiga cikin jini bayan haɗa shi. Sannan ana watsawa zuwa ga dukkan gabobin jiki. Jiki ba ya adana bitamin C, an kawar da wuce haddi ta hanyar fitsari a cikin nau'i na oxalic acid.  A ƙasa akwai tsire-tsire waɗanda ke ba da mafi yawan bitamin C:

• Crucifers ( farin kabeji, Brussels kabeji, ja kabeji, turnip ...)
• Fresh faski,
• Kiwi da,
• Citrus 'ya'yan itatuwa (orange, clementine, lemun tsami)
• Black radish,
• barkono,
• Broccoli,
• Da acerola…

Matsayin bitamin C

Vitamin C yana canzawa a cikin jiki zuwa antioxidant. Ascorbic acid yana cikin jikin mutum:

• A cikin kira na daban-daban enzymes da kuma a cikin da dama halayen a cikin jiki
• A cikin aikin rigakafi don kare gabobin daga cututtuka
• A cikin lalata free radicals godiya ga aikin antioxidant
• A cikin karewa da gyaran kayan jiki tare da aikin wasu bitamin
• A cikin haɓaka makamashi a cikin jiki
• A cikin rigakafin hana samuwar kwayoyin cutar daji da lalata su
• A antimicrobial da antibacterial ayyuka a cikin jiki

Vitamin C bukatun

Abubuwan da ake buƙata na bitamin C sune:

• 100 MG / rana a cikin manya
• 120 a cikin mata masu ciki
• 130 a cikin mata masu shayarwa

Rashin bitamin C yana inganta lalata tsarin rigakafi. Jiki ya zama ƙofar cututtuka da ƙwayoyin cuta. Ƙara rashin bitamin C yana haifar da scurvy.

Don karanta: Mafi kyawun ruwan 'ya'yan itace na detox

Vitamin E

Tsire-tsire masu dauke da bitamin E

 Vitamin E tarin bitamin ne masu narkewa a cikin ruwa (3). Babu shi a cikin jiki. Ta hanyar abincin da muke ci ne muke samarwa jikinmu adadin bitamin E.

Ana amfani da wannan bitamin a cikin hanji saboda kasancewar mai. Yana haye bangon hanji ya ƙare har cikin hanta. Sannan a kai shi ga jini. Vitamin E shine antioxidant da ake samu a cikin:

• tsaba (sunflower, hazelnuts, almonds ciki har da fata.)
• Man kayan lambu (man sunflower, man zaitun, man gyada, dabino, man rapeseed, man alkama)
• 'Ya'yan itacen mai (gyada, avocado)
• Kwayoyin cuta
• Kayan lambu (alayyasa)

Matsayin bitamin E

• Vitamin E yana aiki tare da sauran bitamin don kare tsarin rigakafi
• Yana da hannu a cikin kiyaye polyunsaturated fatty acids
• Yana yiwuwa yana da hannu a cikin rigakafi da kariya daga cututtuka masu lalacewa. Yana aiki da abubuwan ban mamaki na oxidative a cikin jiki
• Wannan bitamin yana da hannu wajen daidaita tsarin tafiyar da kumburi
• Yana kare sel daga danniya na oxidative

Vitamin E bukatun

Ana adana bitamin E a cikin tsokoki da nama mai kitse. Ba kwa buƙatar cin abinci na yau da kullun na bitamin E.

Rashin bitamin E yana haifar da asarar wasu ra'ayoyin, retinopathy pigmentosa (rashin lafiyar kwayoyin halitta wanda ke haifar da rikicewar hangen nesa, ciki har da makanta), rashin kwanciyar hankali.

Don karanta: Ruwan rumman, me yasa za ku sha sau da yawa?

Amfanin ruwan ACE

Sha'awar yin ruwan 'ya'yan itace da ke haɗa nau'ikan bitamin A, C da E ya ta'allaka ne akan matakai da yawa (4):

• Abubuwan gina jiki a cikin abinci daban-daban suna aiki mafi kyau tare da sauran abubuwan gina jiki fiye da idan an ci su daban-daban
• Wasu sinadarai suna wanzuwa a cikin abinci ɗaya ba a cikin ɗayan ba, don haka akwai daidaituwa tsakanin abubuwan gina jiki lokacin da kuke cinye 'ya'yan itatuwa da kayan marmari daban-daban ta hanyar ruwan 'ya'yan itace.

Wannan shine dalilin da ya sa kwararru ke ba da shawarar shan 'ya'yan itatuwa da kayan marmari daban-daban guda 5 a kowace rana.

• Bambance-bambancen 'ya'yan itatuwa da kayan marmari zai taimake ka ka guje wa monotony.
• Za ku zama mafi koshin lafiya saboda kuna ba wa jikin ku abubuwa da yawa na gina jiki a cikin gilashi ɗaya ta waɗannan cocktails na 'ya'yan itace.

Don karanta: ruwan 'ya'yan itace gwoza, hadaddiyar giyar bitamin

ACE ruwan 'ya'yan itace girke-girke

Ruwan ACE yana nufin hadaddiyar giyar orange, karas da lemun tsami. Wannan shine farkon sigar ruwan ACE.

Amma tun da ni da kai mun san wane 'ya'yan itatuwa da kayan marmari ne bitamin A, C da E, za mu yi hadaddiyar giyar 'ya'yan itace mai dauke da bitamin ACE don mafi kyawun ruwan 'ya'yan itace iri-iri da wadataccen abinci mai gina jiki.

Asalin ACE girke-girke (karas, orange, lemun tsami)

Za ka bukatar:

• 4 karas
• Lemu 4
• 1 lemun tsami

Shiri

• A wanke da tsaftace karas ɗin ku
• Tsaftace lemu da lemun tsami
• Saka duka a cikin injin ku

Lokacin da ruwan 'ya'yan itace ya shirya, za ku iya ƙara ƙanƙara ko sanya shi a cikin firiji.

Gida na gina jiki

Beta carotene yana da aikin antioxidant a cikin jiki lokacin da yake aiki tare da bitamin C, E

ACE juice ta hanya

Za ka bukatar:

• 3 abarba
• 4 clementine
• 1/2 lauya

Shiri

• A wanke abarba a jifa, sannan a yanka su
• Tsaftace clementines
• Tsaftace avocado, tofa shi
• Saka komai a cikin blender
• An shirya smoothie ɗin ku

Gida na gina jiki

Ruwan ruwan ku ya ƙunshi bitamin ACE da ƙari.

Kammalawa

Ruwan ACE yana ba ku damar cika da bitamin a cikin gilashi. Kamar kowane ruwan 'ya'yan itace, yana sauƙaƙa muku cin 'ya'yan itatuwa da kayan marmari da yawa a kullum.

Ka tuna cewa bayan karas, lemun tsami da lemu, za ku iya yin haɗin ruwan ACE da kanku, babban abu shine hada waɗannan bitamin daban-daban.

Muna buɗe don kowace shigarwa, shawara a cikin sharhi. Kar ku manta kuyi like na page din mu 🙂