Vitamins ga maza - iri, amfani, tushe, kari

Kowa ya yarda cewa jikin maza da mata daban ne. Suna da buƙatu daban-daban kuma suna buƙatar matakan gina jiki daban-daban. Bugu da ƙari, abubuwan da ake buƙata na rayuwa da salon rayuwa suna canzawa tare da shekaru. Don haka, bitamin da ma'adanai yanki ne da bai kamata a yi watsi da su ba. Wadanne bitamin yakamata maza su sha?

Vitamins ga maza - bitamin A

Vitamin A shine sinadari mai narkewa wanda ke taka muhimmiyar rawa a cikin jiki. Yana da mahimmanci don kyakkyawan gani da fata, kuma yana ƙarfafa tsarin rigakafi. Ga maza, yana da mahimmanci don wani dalili, saboda yana hana ciwon daji na prostate kuma yana taimakawa wajen kula da tsarin haihuwa. Menene ƙari, kaddarorin antioxidant a cikin bitamin A suna taimakawa wajen santsin fata.

Rashin bitamin A na iya haifar da mummunar matsalolin lafiya kamar makanta. Rashin bitamin A kuma yana ƙara tsanani da haɗarin mutuwa daga cututtuka irin su kyanda da gudawa. Ƙananan alamun rashin bitamin A sun haɗa da matsalolin fata kamar hyperkeratosis da kuraje.

Tushen bitamin A sune kayan lambu masu ganye, broccoli, karas, mango, cuku, kifi, da madara. Ana tsammanin cewa buƙatar yau da kullun don bitamin A a cikin yanayin maza shine 900 μg.

Dubi kuma: Ta yaya tsarin rigakafi ke aiki?

Vitamins ga maza - bitamin B9

Vitamin B9 wanda kuma aka sani da folic acid, ko da yake yana da mahimmanci ga mata, kasancewarsa a cikin abincin yana da mahimmanci ga maza. Wannan shi ne saboda bitamin B9 yana da mahimmanci don inganta ingancin maniyyi, wanda ke nufin yana taka muhimmiyar rawa wajen haihuwa. Bugu da kari, yana inganta lafiyar zuciya da gashi, kuma yana taimakawa da wasu cututtuka na tabin hankali kamar bakin ciki.

Wasu daga cikin alamomin rashi na folate a cikin maza sune: rashin ƙarfi, ƙarancin numfashi da suma, fata mara kyau, ciwon kai, bugun jini, raguwar nauyi da rashin ci, tinnitus, canjin dandano, zawo, ƙwanƙwasa, tsoka. rauni .

Ana iya samun Vitamin B9 a cikin kayayyaki irin su goro, wake, alayyahu da bishiyar asparagus. Ana ɗauka cewa abin da ake buƙata na yau da kullun na bitamin B9 ya dogara da shekaru kuma a cikin yanayin manya maza ya kai 400 μg.

Dubi kuma: Yaushe rashin numfashi cuta ce mai tsanani?

Vitamins ga maza - bitamin B12

Vitamin B12 yana taka muhimmiyar rawa wajen samar da jajayen ƙwayoyin jini, DNA da jijiyoyi. Idan jikin mutum bai sami isasshen bitamin B12 ba, matsalolin jijiyoyin jini da cututtukan jini na iya tasowa. A ka'idar, irin wannan nau'in matsala bai kamata ya faru ba yayin da maza sukan ci abinci mai yawa na bitamin B12 kowace rana, amma sau da yawa suna samun matsala tare da shayar da ta dace saboda magani (magungunan rage karfin jini da yaki da ciwon sukari na iya tsoma baki tare da metabolism na bitamin). B12).

Rashin bitamin B12, a daya bangaren, na iya haifar da matsaloli tare da tsarin juyayi na tsakiya, gajiya, raguwar nauyi, da matsalolin jijiya irin su hauka, ƙwaƙwalwar ƙwaƙwalwa, rikicewa, matsalolin daidaitawa.

Tushen bitamin B12 sune salmon, clams, trout, tuna, naman sa da rago, yogurt, da cuku. An ɗauka cewa buƙatar yau da kullun na bitamin B12 ga manya maza shine 250 μg.

Vitamins ga maza - bitamin C

Vitamin C, wanda kuma aka sani da ascorbic acid, wani muhimmin sinadari ne. Godiya ga kaddarorin antioxidant, yana kare jiki daga damuwa na iskar oxygen kuma yana tallafawa gyaran nama da haɓakar kashi da gyarawa. Yana da mahimmanci ga maza saboda yana taimakawa da matsalolin prostate, wanda zai iya haifar da matsala tare da fitsari. Vitamin C yana taimakawa wajen samar da collagen, wanda shine antioxidant. Collagen kuma yana taimakawa wajen gyara fata kuma yana sa ta sumul. Bugu da ƙari, bitamin C yana taimakawa wajen daidaita karfin jini da kuma hana matsalolin zuciya. Har ila yau yana taimakawa wajen shakar baƙin ƙarfe don haka yana taimakawa wajen hana ƙarancin ƙarfe.

Rashin bitamin C yana da wuya, amma yana iya faruwa tare da ƙuntataccen abinci wanda ke samar da kasa da MG 10 na wannan bitamin a kowace rana na wata ɗaya ko fiye. A cikin yanayin rashin ƙarfi na bitamin C, muna magana game da abin da ake kira scurvy. Yana iya haifar da gajiya, damuwa, ciwon haɗin gwiwa, da zub da jini, kuma yana iya faruwa a cikin mutanen da ba su ci isasshen bitamin C ba har tsawon watanni uku. Duk da haka, alamun da aka fi sani da rashi na bitamin C sun hada da rauni, fushi, tsoka da ciwon haɗin gwiwa, zubar da jini, launin shudi ko ja a kan cuticles, sauƙi mai laushi, da jinkirin warkar da rauni.

Vitamin C yana narkewa da ruwa kuma ana samunsa a cikin 'ya'yan itatuwa da kayan marmari da yawa, gami da lemu, strawberries, kiwi, barkono, broccoli, Kale, alayyafo, da dankali. An ɗauka cewa buƙatar yau da kullum don bitamin C a cikin maza masu girma shine 100 MG (har zuwa 1000 MG a lokuta na kamuwa da cuta da rauni).

Vitamins ga maza - bitamin D.

Vitamin yana da mahimmanci musamman ga maza saboda yana taka muhimmiyar rawa wajen samar da testosterone, wanda ke raguwa da shekaru. Ƙananan matakan testosterone, yana haifar da gajiya, yana rage sha'awar jima'i, yana rage karfin jiki kuma yana sa mu kasance da damuwa ga matsalolin lafiya daban-daban. Tabbas, wannan ba duka ba ne na fa'idodin bitamin D, wanda kuma yana tallafawa lafiyar zuciya da ƙaƙƙarfan ƙashi, yana rage haɗarin wasu cututtukan daji da hana ciwon sukari, wanda ke da mahimmanci ga mazan maza. Vitamin D kuma yana iya taka rawa wajen rigakafi da magance cutar hawan jini, rashin haƙuri da glucose da kuma sclerosis mai yawa.

Rashin bitamin D yana bayyana kansa azaman ciwon kashi da raunin tsoka. Sauran alamun rashin lafiya na wannan sinadari sune ƙara haɗarin mutuwa daga cututtukan zuciya, rashin fahimta a cikin tsofaffi, da ciwon daji.

Vitamin D yana faruwa a dabi'a a cikin kifin mai mai (kamar sardines ko salmon). Hakanan ana iya cinye ta ta hanyar cinye kayan da aka wadatar dasu, watau madara, kayan kiwo da hatsi. Fatanmu na iya samar da bitamin D da kansa daga hasken rana, don haka bai kamata mu guje wa rana ko ta yaya ba. An ɗauka cewa abin da ake buƙata na yau da kullun don bitamin D ya bambanta daga 800 zuwa 2000 IU, dangane da shekaru.

Duba kuma: Rana ta kone ku? Kada ku yi haka don kowane dalili. Zai kara muni!

Vitamins ga maza - bitamin K.

Vitamin K yana da mahimmanci don ginawa da kiyaye ƙasusuwa, hana cututtukan zuciya, da zubar jini. Rashin Vitamin K yana da wuya a cikin manya, amma idan muna da matsalolin hanji, cututtukan hanta, ko kuma muna shan wasu magungunan magani, muna iya fuskantar haɗari.

Rawanci yana haifar da mummunan zubar jini da zubar jini wanda zai iya faruwa a wasu wuraren da ba a yanke ko rauni ba. Hakanan ana iya ganin zubar jini idan wani ya yi rauni cikin sauƙi, ya sami ɗanɗanowar jini a ƙarƙashin farcensa, ko kuma ya wuce stool mai duhu mai duhu (kusan kamar kwalta) kuma yana ɗauke da jini.

Ana samun Vitamin K a cikin koren kayan lambu irin su kabeji, broccoli da alayyahu, da kuma cikin kifi da ƙwai. Ana ɗauka cewa buƙatar yau da kullun na bitamin K ga mazajen manya shine 65 µg.

Potassium ga maza

Wani sinadari da bai kamata a rasa ba a cikin abincin maza shine potassium. Yana rinjayar lafiyar tsarin jini, kasusuwa da metabolism. Yana iya daidaita hawan jini, yana taimakawa narkewa, da hana kumburin tsoka, wanda maza da yawa ke fama da su, musamman idan suna shan magungunan hawan jini, ciwon sukari, ko cututtukan jijiyoyin jini.

Rashin potassium yana haifar da haɗarin duwatsun koda, bugun jini da hypokalemia. Halin na ƙarshe yana da haɗari musamman saboda a cikin hypokalemia, matakan potassium na jini yana da ƙasa, yana haifar da ciwon tsoka, rauni kuma, a wasu lokuta, gurɓatacce. Tabbas, yawan potassium shima yana da hatsari ga lafiyar ku saboda yana iya haifar da bugun zuciya har ma da mutuwa.

Ana iya samun potassium a cikin namomin kaza, wake, dankali mai dadi, prunes, ayaba, avocado, salmon, tuna, naman sa da madara. Abubuwan da ake buƙata na potassium yau da kullun ga mazan manya an ƙiyasta a 4700 MG.

Duba kuma: Hanyoyin kwangila. Nau'o'i, haddasawa, magunguna na gida don ƙwayar tsoka

Iron ga maza

Iron yana buƙatar jiki don samar da haemoglobin. Wannan yana da mahimmanci saboda haemoglobin da ke cikin jajayen ƙwayoyin jini yana ɗaukar iskar oxygen daga huhu zuwa dukkan sassan jiki. Wannan shine dalilin da ya sa rashin ƙarfe na iya haifar da gajiya, juwa, launin fata, da ciwon kai. Wani abin sha'awa shi ne, maza sun fi yawan tara ƙarfe a jikinsu fiye da mata, shi ya sa ba a cika samun ƙarancin ƙarfe a jikin maza ba.

Tushen baƙin ƙarfe ne, kayan lambu masu duhu kore, tumatir, dankali, goro, wake, legumes, da cakulan. Abubuwan da ake buƙata na ƙarfe na yau da kullun ga mazan manya ana ɗauka shine 20 μg.

Bor ga maza

Wani abu mai mahimmanci a cikin abincin maza shine boron. Yana taimakawa jiki samar da kasusuwa masu karfi da lafiya. Tasirinsa akan lafiyar kashi shine mabuɗin don rage matsalolin haɗin gwiwa. An kuma samo shi don taimakawa wajen magance osteoarthritis. Naman tsoka kuma ya dogara da ingantaccen kashi na boron. Ga maza, duk da haka, boron yana taka muhimmiyar rawa yayin da yake shiga cikin samar da estradiol da testosterone. Yana taimaka maka ka sha ma'adanai da abubuwan gina jiki, wanda ke taka muhimmiyar rawa a lafiyar jima'i.

Babu takamaiman bayanai akan rashi boron. An yi imanin cewa ƙarancin wannan sinadari na iya shafar aikin ƙwaƙwalwa ta hanyar rage faɗakarwar tunani da kuma lalata ayyukan zartarwa na kwakwalwa. Karancin shan boron kuma yana bayyana yana rage ƙwayar plasma da simintin calcium kuma yana ƙara yawan ƙwayar calcitonin da osteocalcin a cikin maza da mata, wanda zai iya rinjayar yawan ma'adinan kashi.

Ana iya samun Boron a cikin prunes da apricots, zabibi, avocados, apples, busasshen wake, madara da dankali. Bukatar boron yau da kullun ga mazan manya ana ɗauka shine 20 MG.

Omega-3 fatty acid ga maza

Omega-3 fatty acids rage triglycerides, rage karfin jini da kiyaye zuciya bugun al'ada. Wannan bangare yana da mahimmanci musamman ga mazan da suka haura shekaru 30 yayin da zuciyarsu da lafiyarsu ke cikin haɗari. Abin da ya fi haka, omega-3 fatty acids kuma yana tallafawa aikin kwakwalwa, yana hana cututtuka irin su ciwon hauka da asarar ƙwaƙwalwar ajiya.

Omega-3 fatty acids kuma hanya ce ta rage haɗarin cututtukan zuciya da kuma rage yuwuwar kamuwa da cututtukan rayuwa. Har ila yau, Omega-3 fatty acids na taimakawa wajen rage kumburi da ciwon haɗin gwiwa, kuma idan aka hada su da calcium da man primrose na yamma, suna kara yawan kashi kuma suna hana ciwon kashi, ko da a cikin tsofaffi.

Rashin wannan sinadari a cikin abinci yana haifar da matsala ga fata, gashi da farce (fatar ta bushe, gashi ya yi karye, kuma farce sun yi sirara, fashewa da fashe), rash, dandruff, gajiya da matsalar barci, matsaloli tare da maida hankali. , ciwon gabobi da ciwon kafa. , alamun rashin lafiyar jiki da matsalolin zuciya.

Tabbas, ana iya samun acid fatty omega-3 a yawancin nau'ikan kifi (misali sardines, salmon, tuna da mackerel), amma kuma a cikin linseed, tsaba chia, walnuts, kale ko mai kayan lambu (man rafi, man linseed da mai). . waken soya). Ana tsammanin cewa maza masu lafiya yakamata su cinye kusan MG 1000 na omega-3 fatty acids kowace rana.

Dubi kuma: Ciwon ƙafafu da daddare yana sa ku farka? Ga wasu ingantattun magungunan gida

Zinc ga maza

Ga maza, zinc shima wani bangare ne mai matukar muhimmanci, wanda ke taka rawa wajen rarraba tantanin halitta da girma, da kuma hadawar DNA. Hakanan yana tallafawa warkar da rauni da kuma lafiyar tsarin rigakafi gaba ɗaya. Abin da ya fi haka, zinc yana taimakawa wajen daidaita testosterone da wani hormone na jima'i, watau prolactin, godiya ga wanda zinc yana da tasiri mai karfi akan aikin jima'i na maza.

Ana iya ganin raunin Zinc tare da ido tsirara. Namiji zai yi kama da rashin lafiya, wanda ke haifar da alamun ƙarancin wannan sinadari, kamar asarar gashi, rashin jin wari da dandano, canza launin fata, jinkirin warkar da rauni da cututtuka masu yawa.

Kodayake ana iya samun zinc daga tushen shuka, zai yi wahala jiki yayi amfani da shi. Abin farin ciki, ana iya samun zinc a cikin abinci kamar naman sa, kawa da naman alade. Hakanan ana iya samun shi a cikin cashews, almonds, da chickpeas. An ɗauka cewa abin da ake bukata na zinc yau da kullum ga maza ya kamata ya zama 11 MG.

Selenium ga maza

Selenium wani sinadari ne mai mahimmanci ga maza kamar yadda ya nuna fa'idodi ga haihuwa na namiji duka idan aka sha shi kadai da kuma hade da sauran abubuwan gina jiki. A cikin binciken daya da aka buga a cikin Dabarun Gwaji a Urology & Nephrology a cikin 2017, an wajabta wa maza marasa haihuwa 50 micrograms na selenium sau ɗaya a rana har tsawon watanni uku. Sakamakon haka, matakan testosterone da ƙididdigar maniyyi sun ƙaru, da motsinsu, ƙarfinsu da ilimin halittar jiki. A cikin binciken da maza marasa haihuwa suka ɗauki selenium tare da bitamin E, A, ko C, gaba ɗaya ingancin maniyyi ya karu.

Ƙananan matakan selenium suna da alaƙa da cututtukan zuciya, cututtuka na rheumatoid, rashin haihuwa na namiji, damuwa da damuwa. Nazarin ya nuna cewa mafi kyawun matakan selenium na iya yin tasiri wajen rage yawan kamuwa da ciwon hanji, huhu, hanta da ciwon prostate, yana mai da shi ma'adinai mai matukar fa'ida.

Ana iya samun selenium a cikin tafarnuwa da kwayoyi na Brazil. An ɗauka cewa abin da ake buƙata na selenium na yau da kullum ga maza ya kamata ya zama 55 µg.

Magnesium ga maza

Magnesium yana daya daga cikin ma'adanai masu yawa a jikin mutum. Daga raunin tsoka zuwa lafiyar kashi, yana shiga cikin matakai daban-daban. Yana da mahimmanci don haɗin furotin, aikin jijiya, sarrafa glucose, da kuma hanyoyin sinadarai sama da 300. Ga maza, yana da mahimmanci don dalilai da yawa.

Na farko, yana tallafawa samarwa da aikin testosterone. Na biyu, magnesium yana taka muhimmiyar rawa wajen mayar da abincin da muke ci zuwa makamashi kuma yana iya inganta ingancin barci ta hanyar watsa siginar da ke ƙarfafa kwakwalwa da tsokoki don shakatawa. A ƙarshe, kuma na uku, magnesium shine muhimmin sinadari ga zuciya kuma ana iya ɗaukar dogon lokaci don tallafawa aikin zuciya mai kyau. Wannan batu na ƙarshe ya fi mahimmanci idan muka gane cewa cutar cututtukan zuciya ta fi girma a cikin maza fiye da mata.

Rashin magnesium na iya haifar da matsalolin lafiya ciki har da hawan jini da cututtukan zuciya, ciwon sukari, osteoporosis, da ciwon kai. Alamomin raunin magnesium sun hada da asarar ci, tashin zuciya da amai, gajiya, tashin hankali, tingling, spasms tsoka, yawan motsa jiki, bacci, da bugun zuciya mara kyau.

Almonds, black wake, goro, tsaba, ayaba, da ganyen ganye na iya zama babban tushen magnesium. Ana ɗauka cewa buƙatar magnesium yau da kullun ga maza yakamata ya kasance tsakanin 400 da 420 MG.

Calcium ga maza

Sinadarin yana da mahimmanci musamman ga mazan maza. Jiki yana buƙatar calcium don kiyaye ƙasusuwa da tsokoki lafiya. Rashin samun isasshen sinadarin calcium a lokacin yaro na iya haifar da ciwon kashi daga baya a rayuwa, cuta ce da kasusuwa ke yin rauni da karyewa ko karyewa cikin sauki. Calcium yana taimakawa sarrafa ayyukan tsoka kamar shakatawa da raguwa.

Wani lokaci alamar farko ta rashi calcium shine karaya ko asarar hakori. Idan rashi na calcium ya yi tsanani sosai ko mai tsanani, za ka iya samun ciwon tsoka ko ƙumburi, tingling ko zafi a kusa da baki da yatsunsu, fuska da fuska da tics, girgiza da rawar jiki (asarar calcium daga kashi ana kiransa osteopenia lokacin da yake da laushi. , da osteoporosis lokacin da yayi nauyi). Wasu alamomin ƙarancin calcium sun haɗa da wahalar haɗiye, suma, rashin jin daɗi, ƙarancin hawan jini, ciwon hanji, jin zafi a baya ko hip, da kuma karaya.

Kyakkyawan tushen calcium sune kayan kiwo marasa kitse masu ƙarancin kitse kamar madara, yogurt, da cuku. Ana iya samun Calcium a cikin sardines, tofu, madarar soya, da kayan lambu masu ganya kamar Kale da Kale. An ɗauka cewa buƙatar calcium na yau da kullum ga maza ya kamata ya kasance daga 800 MG, amma ya dogara da shekaru.

Iodine ga maza

Ana amfani da Iodine a cikin jiki don daidaita matakan hormones, musamman thyroid hormones (fiye da musamman T3 da T4 hormones wanda ke taimakawa wajen sarrafa yadda kuke ƙona calories). Wannan yana nufin cewa yana taka muhimmiyar rawa wajen sarrafa metabolism. Hakanan yana tallafawa lafiyar tsarin rigakafi. Lokacin da adadin iodine a cikin jiki bai isa ba, za mu iya haifar da matsalolin thyroid, wanda zai iya haifar da karuwar nauyi ko kuma goiter mara kyau.

Ana iya samun Iodine daga yawancin abincin teku, ciyawa, yogurt, da madara. Hakanan ana iya samun iodine daga gishirin tebur da aka yi da iodized. An ɗauka cewa buƙatar calcium kowace rana ya kamata ya kasance tsakanin 150 da 300 μg.

Dubi kuma: Ta yaya thyroid hormones ke aiki?

Vitamins ga maza - sauran abubuwa

Ko da yake, a gaskiya, creatine ba bitamin ko ma'adinai ba ne, amma amino acid, yana da mahimmanci ga maza. Yana faruwa ta halitta a cikin ƙwayoyin tsoka. Ayyukan creatine shine haɓaka ƙarfin samar da makamashi, wanda a ƙarshe yana ƙara yawan ci gaban tsoka. Ana iya samun Creatine a cikin jan nama da abincin teku. Ana ɗauka cewa abin da ake buƙata na yau da kullun don creatine shine kawai 5g a rana, amma muna iya buƙatar ƙarin shi idan muka horar da ƙarfi. Sa'an nan kuma zai zama mafi sauƙi don cin gajiyar kari na creatine.

Wani sinadari wanda zai iya sha'awar maza shine saw palmetto. Wani nau'in dabino ne daga Amurka, Turai da Afirka. Saw palmetto ana yawan amfani dashi a cikin kari don inganta lafiyar prostate, daidaita matakan hormone, da hana asarar gashi a cikin maza. Bugu da ƙari, an haɗa shi da wasu fa'idodi masu yawa, ciki har da rage kumburi da inganta aikin urinary. Saw palmetto tsantsar 'ya'yan itace wani sashi ne na shirye-shirye da yawa da ake samu a cikin shaguna.

Vitamins ga maza - multivitamins

Duk da yake amfani da multivitamins yana da kyau idan muka fahimci cewa ba su da alƙawari, musamman ma lokacin da kuka san cewa ba ma biyan duk bukatun sinadirai na jikin mu ta hanyar cin abinci kawai, bincike kan tasirin su yana haɗuwa. Bisa ga sakamakon binciken 2017 da aka buga a cikin Jaridar Nutrition, akwai ƙananan dama cewa multivitamins na iya cutar da yawancin mutane masu lafiya.

Likita, idan aka gano cewa yana da ƙarancin abinci na musamman, yawanci zai ba da shawarar shan bitamin guda ɗaya maimakon multivitamin, saboda multivitamin zai ƙunshi ƙarin abubuwan gina jiki waɗanda mai haƙuri ba zai buƙata ba. Har ila yau, ya kamata a tuna cewa ba a yi nufin multivitamins don maye gurbin abinci mai daidaitacce ba, kuma ana nufin mutanen da ba su iya biyan bukatun su na gina jiki tare da abinci kadai. Yin amfani da multivitamin ba koyaushe ba ne.

Dubi kuma: Ta yaya multivitamin yake aiki kuma yana da tasiri?