Me yasa ake buƙatar furotin?
Protein (protein) wani muhimmin sashi ne na jikinmu: shine mabuɗin tushen samuwar kyallen jikin ɗan adam. An samar da wani ɓangare na abubuwan da ake buƙata a cikin jikinmu ba tare da tsoma baki ba, duk da haka, don ingantaccen aiki na dukkan tsarin, ya kamata a cika samar da abinci akai-akai.
yi
Kowane mutum ya san cewa tsarin salula yana sabuntawa akai-akai - an maye gurbin tsofaffin sel da sababbi, saboda abin da tsarin jikin mutum ya canza. Kowane ɗayan waɗannan ƙwayoyin ya ƙunshi furotin, don haka ƙarancin wannan sinadari a cikin jiki yana haifar da mummunan sakamako. Ana iya bayyana wannan a sauƙaƙe: idan a lokacin da aka kafa sabon tantanin halitta, babu isasshen furotin a jiki, to tsarin ci gaba zai tsaya. Amma magabata sun riga sun gama zagayowarsu! Ya zama cewa sashin da ba a maye gurbin matattun barbashi da sababbi ba a cikin lokaci zai sha wahala.
hormonal
Yawancin kwayoyin halittar da ke shafar jin daɗin mutum, aiki da aikin haihuwa sun ƙunshi furotin. Yana da ma'ana cewa rashin adadin da ake buƙata na wannan kashi zai haifar da gazawar hormonal da sauran matsalolin.
sufuri da na numfashi
Sunadaran haemoglobin ne ke da alhakin aikin numfashi: yana taimakawa iskar oxygen da ke shiga jiki don fara iskar oxygenation na kyallen takarda, sannan ya mayar da shi waje a cikin nau'i na carbon dioxide. Wadannan matakai suna cike da makamashi mai mahimmanci, saboda haka, idan ba a "kunna" a lokaci ba, anemia yana tasowa a cikin jiki. Har ila yau yana haifar da rashi na bitamin B12, wanda ke da hannu a cikin yadda ya dace da ƙwayar furotin da aka ci tare da abinci.
cike da ƙwayoyin cuta
Duk abubuwan da ke cikin tsarin musculoskeletal kuma sun ƙunshi furotin.
mai karɓa
Sinadarin yana taimakawa aikin dukkan gabobin dan Adam, gami da tunani, hangen nesa, fahimtar launuka da wari, da sauransu.
immunoprotective
Godiya ga furotin, ana samar da ƙwayoyin rigakafi a cikin jiki, ana kawar da gubobi, kuma an lalatar da ƙwayoyin cuta da ƙwayoyin cuta.
Menene amfanin bitamin B12?
B12 (cobalamin) yana da kayan tarawa: an haɗa shi cikin jiki tare da taimakon microflora, sannan ya kasance a cikin kodan ɗan adam da hanta. A lokaci guda kuma, bitamin ba ya shiga cikin hanji, wanda ke nufin cewa adadinsa dole ne a sake cika shi daga waje. Abun yana da matukar mahimmanci a lokacin ƙuruciya, tun da yake yana shiga cikin daidaitaccen tsarin duk tsarin, yana daidaita yanayin jin tsoro, yana hana anemia, yana haɓaka samar da makamashi. Hakanan wajibi ne ga duk manya su cinye bitamin tare da abinci, tunda babu ɗayan mahimman hanyoyin ciki da zai iya yin ba tare da shi ba, misali:
hematopoiesis
· haifuwa
aiki na tsarin juyayi
Samuwar da goyon bayan rigakafi
al'ada matsa lamba
kuma da yawa more.
1. Atrophic gastritis
2. mamayewa na parasitic
3. Gut dysbiosis
4. Cututtukan karamar hanji
5. Shan maganin hana daukar ciki, maganin hana haihuwa, ranitidine.
6. Rashin isasshen bitamin daga abinci
7. Shaye-shaye
8. Tsarin daji
9. Cututtukan gado
Likitoci sun ƙayyade daidaitattun adadin cobalamin da aka samu daga abinci - daga 2 zuwa 5 micrograms kowace rana. Dukansu masu cin nama da masu cin ganyayyaki suna buƙatar saka idanu matakan B12 a cikin jini: ana ɗaukar al'ada daga 125 zuwa 8000 pg / ml. Sabanin tatsuniyoyi, babban adadin cobalamin yana kunshe ba kawai a cikin dabbobi ba, har ma a cikin kayan shuka - waken soya, kelp, albasa kore, da dai sauransu.
Wane abinci ya kamata ku ci?
Anna Zimenskaya, gastroenterologist, phytotherapist:
Yawancin abinci na shuka suna da wadataccen furotin. Jagora a cikin abun ciki na furotin da ma'auni na mahimman amino acid sune waken soya, waɗanda za a iya cinye su duka danye da fermented (a cikin nau'i na miso, tempeh, natto) da kuma dafa shi da zafi. Suna da furotin mai yawa - kimanin 30-34 grams da 100 g na samfurin. Sauran legumes kuma suna taimakawa wajen saturate jiki da wannan sinadari, misali, lentil (24 g), mung wake (23 g), chickpeas (19 g). Sunadaran flax yana kusa a cikin abun da ke ciki zuwa furotin mai kyau kuma ya ƙunshi 19-20 g na furotin a kowace g 100 na tsaba. Baya ga furotin mai inganci, flax kuma yana ƙunshe da babban abun ciki na omega-3 – acid fatty acid wanda ke kare tasoshin jini da hana ci gaban ciwon daji. Ana samun isasshen adadin furotin a cikin tsaba na kabewa (24 g), tsaba chia (20 g), buckwheat (9 g). Don kwatanta, furotin a cikin naman sa shine kawai 20 zuwa 34 g, a cikin tsiran alade - 9-12 g, a cikin cuku - ba fiye da 18 g ba.
Yana da matukar amfani ga masu cin ganyayyaki su ci gaba da cinye flax porridge ko jelly, legumes sau biyu zuwa sau biyar a mako - duka danye da suka tsiro da kayan lambu. Bean monodishes ba su dace da mutanen da ke da matsala tare da gastrointestinal tract. Amma idan kun ƙara su a cikin ƙananan yawa zuwa kayan lambu ko buckwheat, za su yi amfani.
Vitamin B12 ba shi da mahimmanci ga mutane. Ana iya zargin ƙarancinsa ta hanyar canje-canje a cikin jin daɗin rayuwa gabaɗaya: ana jin rauni, ƙwaƙwalwar ƙwaƙwalwa tana daɗaɗawa, tunani yana raguwa, girgiza hannaye yana bayyana kuma yana damun hankali, ci yana raguwa sosai, glossitis na iya dagulawa. Don bayyana halin da ake ciki, an duba matakin bitamin a cikin jini, homocysteine .
A cikin dabi'a, B12 yana haɗawa ta musamman ta ƙwayoyin cuta a cikin nau'ikan nau'ikan halitta: adenosylcobalamin, methylcobalamin. A cikin jikin mutum, an kafa shi a isassun adadi ta hanyar microflora na hanji. A mahangar kimiyyar zamani, ba za a iya jigilar bitamin ta hanyar shingen hanji a cikin ƙananan ƙwayar gastrointestinal ba, amma dole ne a shiga cikin ƙananan hanji. Amma watakila har yanzu ba mu san da yawa game da ɓoyayyun ajiyar jiki ba. A aikace, akwai masu cin ganyayyaki waɗanda ke da gogewar shekaru da yawa zuwa shekaru da yawa waɗanda ba sa fuskantar alamun ƙarancin bitamin B12. Kuma a wasu mutane, akasin haka, yana tasowa a cikin watanni 3-6 na ƙin nama. Af, sau da yawa ana lura da rashin B12 a cikin masu cin nama!
Madadin tushen dabba na bitamin - kifin teku da sauran abincin teku, ƙwai - na iya zama magunguna da abubuwan abinci tare da bitamin B12. Amma yana da kyau a yi amfani da samfuran hadaddun da ke ɗauke da dukkan nau'ikan bitamin B.
Ni ba mai goyon bayan gwaje-gwaje na yau da kullum ba, saboda na yi imani cewa babban rigakafin kiwon lafiya shine kai tsaye salon rayuwa mai kyau, ilimin jiki, taurin kai, aiki tare da tunanin ku. Sabili da haka, idan babu cin zarafi na jin dadi, to yana da kyau a kula da ci gaban ku. A gaban matsalolin kiwon lafiya, bayyanar cututtuka na cututtuka, ba shakka, ya zama dole a bincikar likita. A wasu yanayi, gwajin jini na yau da kullun kowane watanni 6-12 zai zama mai ba da labari sosai.
Yawancin masu cin ganyayyaki waɗanda ke yin canji mai ƙarfi a cikin abinci kuma suka daina cin nama ba sa fuskantar wata matsala. Akasin haka, ciwon kai ya tafi, jimiri yana ƙaruwa, kuma jin daɗin rayuwa gabaɗaya yana inganta. A lokaci guda, 10-20% na mutanen da ke da canji mai kaifi a cikin abinci mai gina jiki na iya har yanzu suna da alamun rashi ta hanyar anemia, gashi mai karye da kusoshi. A cikin irin wannan yanayi, yana da kyau a daidaita ardor kuma a fara canje-canje a hankali, kiyaye azumi, gudanar da shirye-shiryen antiparasitic da matakan tsabtace jiki gaba ɗaya.