Mun hada muku gajeriyar takarda, mai sauƙi kuma mai amfani don yaudarar abinci! Buga shi kuma rataya shi akan firij. The "Cheat Sheet" yana nuna muku yadda ake samun duk bitamin da ma'adanai da kuke buƙata daga abincin ganyayyaki na yau da kullun!
Yawancin bitamin da aka sani ga kimiyyar zamani, amma kawai 13 daga cikinsu suna da matukar muhimmanci ga lafiya. Ana iya samun su duka daga abinci marar kisa:
· Vitamin A (beta-carotene) - mahimmanci ga hangen nesa, rigakafi da jini. Mai narkewa; antioxidant ne. Tushen: Yawancin kayan lambu na orange-yellow-ja, misali karas, zucchini, barkono ja, kabewa. Haka kuma kayan lambu masu duhu kore da ganyen latas. 'Ya'yan itãcen marmari (har ila yau, 'ya'yan itatuwa masu launin rawaya da orange, da farko): lemu, tangerines, mangoes, peaches, melons, apricots, gwanda, da dai sauransu.
· 8 B bitamin - mahimmanci ga lafiyar fata, gashi, idanu, tsarin juyayi. Hana cututtuka na tsarin zuciya; ruwa mai narkewa. Madogararsa: Milk, wake, dankali, namomin kaza, broccoli, Brussels sprouts, bishiyar asparagus, gyada, wake, avocados, lemu, tumatir, kankana, waken soya da kayan waken soya, alayyahu, beets, turnips, farin da dukan hatsi gurasa, hatsin hatsi gabaɗaya. don karin kumallo da burodi, abinci (“brewers”) yisti, ƙwayar alkama. Vitamin B12 – cobalamin – ba a samun shi a cikin abinci na shuka a cikin wani nau’i na jiki, kuma dole ne a sha shi azaman kari (kaɗai ko tare da madarar soya mai ƙarfi, ƙaƙƙarfan hatsin karin kumallo, da sauransu – ba shi da wahala!).
· Vitamin C (ascorbic acid) - daya daga cikin mafi mashahuri bitamin a duniya. Ruwa mai narkewa. Yana taimakawa jiki wajen samar da collagen, saboda haka yana da matukar muhimmanci ga warkar da raunuka da kuma yanayin fata da kyallen jikin jiki gaba daya. Antioxidant. Sources: sabo ne 'ya'yan itatuwa ko ruwan 'ya'yan itace da aka matse: innabi, abarba, lemu, da kuma barkono barkono ja da kore, blackcurrants, strawberries, tumatir da manna tumatir, danyen alayyafo, dankalin jaki, da dai sauransu.
· Vitamin D - mahimmanci ga lafiyar kashi, don kiyaye rigakafi, rage kumburi; yana kare cutar Alzheimer. Mai narkewa. Sources: madara, dukan hatsi, ultraviolet (haɗuwa da rana a cikin tufafin budewa).
· Vitamin K - mai mahimmanci ga jini da jini, yana taimakawa wajen sha calcium. Mai narkewa. Madogararsa: Man shanu, madara gabaɗaya, alayyahu, kabeji, farin kabeji, broccoli, Brossels sprouts, nettles, bran alkama, kabewa, avocados, 'ya'yan itace kiwi, ayaba, man zaitun, waken soya da kayan waken soya, gami da. musamman - cuku na waken soya na Japan "", da dai sauransu.
· Vitamin E (tocopherol) - mai mahimmanci ga tsarin rigakafi da tsarin juyayi, ga idanu, yana kare kariya daga cututtukan zuciya da ciwon daji, yana da mahimmanci ga yanayin fata da gashi. Antioxidant. Madogararsa: Mafi yawan ƙwanƙwasa, kwayoyi, tsaba.
Bugu da ƙari, mafi mahimmancin bitamin 13, wanda duk abin da yake a yanzu ya bayyana, abubuwan da ke cikin inorganic suna da matukar muhimmanci ga lafiyar jiki:
· hardware: yana shiga cikin jigilar iskar oxygen zuwa kyallen jikin jiki, a cikin hanyoyin oxidative, yana da mahimmanci don kiyaye jiki a cikin kyakkyawan tsari da lafiyar gashi. Tushen, ciki har da: beets, prunes, alayyafo, raisins.
· potassium - yana kula da ma'aunin ruwa mai kyau, yana shiga cikin watsawar jijiyoyi, a cikin aikin da ya dace na tsokoki; Yana rinjayar ma'auni na acid-base, aikin zuciya, da dai sauransu Sources: sabobin ayaba da 'ya'yan itatuwa citrus, dankalin da aka gasa, oatmeal da buckwheat porridge, alkama, da dai sauransu.
· sodium - yana shiga cikin matakai masu mahimmanci na jiki, ciki har da. canja wurin ruwa da glucose. Sources: gishiri, burodi, cuku, duk kayan lambu.
· Magnesium: da hannu a makamashi kira da kuma gina jiki metabolism a cikin jiki. Tushen: madarar shanu, buckwheat, gero, wake, wake, kankana, alayyahu, kowane burodi, goro da tahini halva.
· Calcium: masu muhimmanci ga lafiyayyen kashi da hakora. Madogararsa: cuku gida (mafi girman abun ciki!), kirim mai tsami, cuku, sannan sauran madarar fermented da kayan kiwo, almonds, alayyafo, tsaba sesame.
· Phosphorus: mahimmanci ga ƙasusuwa da hakora, don gudanawar wasu matakai masu mahimmanci a cikin sel na jiki. Tushen: yisti na Brewer, madara da kayan kiwo.
· tutiya: yana da mahimmanci ga samuwar jini, warkar da raunuka, kiyaye lafiyayyen abinci, da kuma lafiyar maza. Madogararsa: ƙwayar alkama, ƙwayar kabewa (ƙwayoyin kabewa), blueberries, oatmeal, koren wake, koko, masara, goro, da dai sauransu.
· Copper - mai mahimmanci ga jini, sha na bitamin C. Sources: cucumbers sabo, kwayoyi, koko, fure hips, da dai sauransu.
· selenium - antioxidant, yana kare tsarin zuciya da jijiyoyin jini kuma yana hana ci gaban matakai masu kumburi. Tushen: ƙwayar alkama, goro, oatmeal, buckwheat, tafarnuwa, yisti mai yisti da yisti mai burodi.
Akwai, ba shakka, yawancin bitamin da ma'adanai masu mahimmanci ga lafiya. A wani lokaci ko wani, kimiyya - kuma tare da shi masana'antar kari da abinci mai yawa! - "ɗauka" na farko, sannan ɗayan (kamar yadda ya kasance tare da bitamin E), yana jaddada mahimmancin wannan abu. Amma yana da mahimmanci a tuna cewa, da farko, komai - har ma da bitamin tare da ma'adanai - yana da kyau a cikin daidaituwa, kuma abu na biyu, mafi kyawun tushen abubuwan gina jiki ba shine sinadarai ba, har ma da mafi girman inganci, kwamfutar hannu - amma sabo ne, kwayoyin halitta, girma. 'ya'yan itatuwa da kayan marmari a rana, watau kawai a cikin kanta cikakke, iri-iri na cin ganyayyaki!