Yawancin cututtuka suna ci gaba ba tare da bayyanar cututtuka ba. Gashi da kusoshi wani nau'i ne na mai nuna alama, zasu taimaka fahimtar cewa jiki ya gaza. Mafi sau da yawa, suna nuna alamar rashin wasu bitamin. Domin daukar mataki a kan lokaci, kar a rasa wadannan alamun na rashin bitamin don gashi da kusoshi.
Alamomin rashin bitamin don gashi da kusoshi:
- Ƙusa: canje-canje a tsarin, launi, yawa, har ma siffar ƙusoshin suna nuna ƙarancin bitamin A, B, C, D, da E, da alli da magnesium. Usoshin sun zama masu rauni, masu ƙyalƙyali, sun daina girma da sauri, kuma maimakon hoda da sheki, sai suka zama mara haske da rawaya, wani lokacin kuma da ƙananan farin speck? Wannan ba koyaushe bane ake canzawa zuwa sabon ƙusoshin ƙusa, mafi yawanci waɗannan alamun suna nuna rashin lafiyar rayuwa.
- Hair: bushewar jiki, brittleness, dullness, rarrabuwar kai da yawan zubewar gashi alamu ne karara na rashin bitamin E, wanda ya zama dole don samar da keratin, babban sinadarin gashi da farce. Hakanan, ana nuna rashin bitamin ta bayyanar da furfura da furfura a wasu sassa na kai, ƙaiƙayi da kumburin ƙananan marurai a saman fatar kan mutum.
Abincin da ke dauke da mahimman bitamin:
- Vitamin A: alayyafo, hanta cod, 'ya'yan itacen citrus, buckthorn teku, broccoli, ja caviar, gwaiduwa kwai, kirim mai nauyi, cuku, karas, zobo, man shanu;
- Vitamin B1: naman sa, legumes, yisti, launin ruwan kasa da shinkafa daji, hazelnuts, oatmeal, farin kwai;
- Vitamin B2: cuku, hatsi, hatsin rai, hanta, broccoli, alkama masu tsiro;
- Vitamin B3: yisti, ƙwai;
- Vitamin B5: kifi, naman sa, kaza, shinkafa, hanta, zuciya, namomin kaza, yisti, gwoza, farin kabeji, legumes;
- Vitamin B6: gida cuku, buckwheat, dankali, hanta cod, madara, ayaba, walnuts, avocado, masara, letas;
- Vitamin B9: kifi, cuku, gwaiduwar kwai, dabino, kankana, namomin kaza, koren wake, kabewa, lemu, buckwheat, latas, madara, m gari;
- Vitamin B12: yisti, kifi, naman sa, dabbar dabbar dabbar dabbar dabbar dabbar dabbar dabbar dabbar dabbar dabbarta ba, herring, kelp, cuku gida, kawa, hanta, nono;
- Vitamin C: rosehip, kiwi, barkono mai kararrawa, 'ya'yan itatuwa citrus, currant baki, broccoli, koren kayan lambu, apricots;
- Vitamin D: madara, kayan kiwo, man kifi, man shanu, faski, kwai gwaiduwa;
- Vitamin E: man zaitun, Peas, buckthorn na teku, almond, barkono mai kararrawa mai zaki.
Mafi yawanci, bitamin da ke cikin abinci basu isa su cika rashin su a jiki ba, saboda haka yana da ma'ana a mai da hankali ga rukunin bitamin da ma'adinai waɗanda ake bayarwa a shagunan magani.
Vitamin na gashi da kusoshi daga kantin magani:
Saukaka shirye-shiryen da aka shirya shine cewa an zaɓi abubuwan da suke cikin bitamin da kuma ma'adanai la'akari da bukatun yau da kullun na jiki, daidaitacce kuma da nufin magance matsaloli masu rikitarwa. Bayan haka, ban da yawan bitamin don gashi, ma'adanai irin su selenium, zinc, magnesium sun zama dole, kuma alli ba makawa don ƙusa. Kowace rana, jiki ya kamata ya karɓa:
- Vitamin A: 1.5-2.5 MG
- Vitamin B1: 1.3-1.7 MG
- Vitamin B2: 1.9-2.5 MG
- Vitamin B6: 1.5-2.3 MG
- Vitamin B12: 0.005-0.008 MG
- Vitamin C: 60-85 MG
- Vitamin D: 0.025 MG
- Vitamin E: 2-6 MG
Idan aka ba ka waɗannan adadi, ya kamata ka yi karatun ta natsu game da kayan, saboda yawan bitamin na iya haifar da lahani kamar rashinsu. Ka tuna cewa alamun rashin bitamin don gashi da farce na iya bayyana bayan da yayin amfani da wasu abinci don rage nauyi, don haka saurara da kyau ga alamun da jiki ke bayarwa kuma su kasance cikin ƙoshin lafiya.