Muhimman abubuwan gina jiki

Wadatacce

• Nau'in muhimman abubuwan gina jiki
• Misalan abubuwan gina jiki masu mahimmanci

Themuhimman abubuwan gina jiki Su abubuwa ne masu mahimmanci don ingantaccen aikin jiki, wanda jiki ba zai iya haɗa shi ta zahiri ba amma dole ne a samar da shi ta hanyar abinci.

Waɗannan nau'ikan mahimman abubuwan gina jiki sun bambanta da nau'in, amma sa'ar al'amarin shine Ana buƙatar su cikin ƙananan allurai kuma galibi jiki yana adana su na dogon lokaciSabili da haka, alamun rauninsa yana bayyana ne kawai bayan tsawan lokacin rashi.

A zahiri, wuce haddi daga cikin waɗannan abubuwan gina jiki na iya zama mara lafiya (kamar hypervitaminosis ko wuce haddi na bitamin). Wasu, a gefe guda, ana iya cin su yadda ake so ba tare da haifar da illa mai illa ba.

• Duba: Misalan Ganyen Abinci da Inganci

Nau'in muhimman abubuwan gina jiki

Wasu daga cikin waɗannan abubuwan galibi ana kiran su mahimmanci ga mutum:

• Bitamin. Waɗannan mahadi iri -iri suna haɓaka ingantaccen aiki na jiki, suna aiki azaman masu tsarawa, masu jawo ko hana wasu takamaiman matakai, waɗanda zasu iya kasancewa daga hawan keke (homeostasis) zuwa garkuwar garkuwar jiki.
• Ma'adanai. Abubuwan da ba su da ƙima, yawanci ƙarfe da ƙari ko ƙaramin ƙarfe, waɗanda suka zama dole don tsara wasu abubuwa ko don daidaita hanyoyin da ke da alaƙa, sama da duka, tare da wutar lantarki da pH na kwayoyin halitta.
• Amino acid. An samar da waɗannan kwayoyin halitta tare da wani tsari na musamman (tashar tashar amino da wani hydroxyl a ƙarshensu) wanda suke aiki a matsayin ginshiƙai na asali waɗanda aka haɗa sunadarai kamar enzymes ko kyallen takarda.
• Fatty acid. Biomolecules na nau'in lipid (fat), wato, koyaushe ruwa (mai) kuma an samar da shi ta dogayen sarƙoƙi na carbon da sauran abubuwa. Ana buƙatar su azaman tushe don haɗaɗɗen ɗimbin kitse na kitse na sakandare da ake buƙata don rayuwar salula.

Ana buƙatar wasu daga cikinsu a duk rayuwarsu, wasu kuma kamar histidine (amino acid) ana buƙatar su ne kawai lokacin ƙuruciya. Abin farin, duk ana iya samun su ta hanyar abinci.

Misalan abubuwan gina jiki masu mahimmanci

1. Alpha-linoleic acid. Wanda aka fi sani da omega-3 shine polyunsaturated fat acid, wani bangare na yawancin tsirrai na yau da kullun. Ana iya samun sa ta hanyar shan tsaba na flax, man hanta mai hako, mafi yawan kifayen shuɗi (tuna, bonito, herring) ko a cikin kayan abinci, da sauransu.
2. Linoleic acid. Bai kamata a rikita shi da wanda ya gabata ba: wannan polyunsaturated fat acid ana kiranta omega-6 kuma yana rage ƙarfi daga abin da ake kira "mummunan" cholesterols, wato, m da trans fats. Yana cika ayyukan lipolysis, haɓaka ƙwayar tsoka, kariya daga cutar kansa da ƙa'idodin rayuwa. Ana iya cinye shi ta man zaitun, avocado, qwai, alkama na hatsi, walnuts, kwayoyi na pine, canola, linseed, masara ko man sunflower, da sauransu.
3. Phenylalanine. Ofaya daga cikin muhimman amino acid 9 na jikin ɗan adam, masu mahimmanci a cikin gina da yawa enzymes da sunadarai masu mahimmanci. Yawan amfani da shi fiye da kima na iya haifar da laxations, kuma yana yiwuwa a same shi ta hanyar cin abinci abinci mai gina jiki: jan nama, kifi, kwai, kayayyakin kiwo, bishiyar asparagus, kawa, waken soya da gyada, da sauransu.
4. Histidine. Wannan amino acid mai mahimmanci ga dabbobi (tunda fungi, kwayoyin cuta kuma tsire -tsire na iya haɗa shi) yana cika mahimman ayyuka a cikin haɓakawa da kiyaye kyallen kyallen takarda, da kuma myelin da ke rufe ƙwayoyin jijiya. Ana samunsa a cikin kayayyakin kiwo, kaji, kifi, nama kuma galibi ana amfani da shi a lokutan gubar ƙarfe mai nauyi.
5. Tryptophan. Wani muhimmin amino acid a jikin mutum, ya zama dole don sakin serotonin, a neurotransmitter da hannu cikin ayyukan bacci da tsinkayen jin daɗi. Rashin nasaba a cikin jiki yana da alaƙa da yanayin tashin hankali, damuwa ko rashin bacci. Ana samun sa a cikin ƙwai, madara, hatsi gabaɗaya, hatsi, dabino, kabewa, tsaba na sunflower, da ayaba, da sauransu.
6.  Lysine. Muhimmin amino acid da ke cikin sunadarai da yawa, wajibi ne ga duk dabbobi masu shayarwa, ba sa iya haɗa shi da kansu. Yana da mahimmanci don gina haɓakar haɓakar hydrogen da catalysis. Ana samunsa a cikin quinoa, waken soya, wake, lentil, watercress, da carob wake, tsakanin sauran kayan shuka.
7. Valine. Wani mahimmin amino acid guda tara a jikin ɗan adam, yana da mahimmanci don haɓaka ƙwayar tsoka, inda yake aiki azaman makamashi a cikin yanayi na damuwa kuma yana kula da daidaitaccen sinadarin nitrogen. Ana samunsa ta hanyar cin ayaba, cuku gida, cakulan, ja berries da kayan yaji masu daɗi.
8. Folic acid. An san shi da bitamin B9, yana da mahimmanci a cikin jikin mutum don gina furotin na tsari da kuma haemoglobin, abu wanda ke ba da izinin jigilar iskar oxygen a cikin jini. Ana samun sa a cikin kayan lambu (kajin kajin, lentil, da sauransu), koren ganye (alayyahu), a cikin wake, wake, kwayoyi da hatsi.
9. Pantothenic acid. Har ila yau, ana kiranta bitamin B5, wani ruwa ne mai narkar da ruwa mai mahimmanci a cikin metabolism da haɗin carbohydrates, sunadarai, da mai. Abin farin ciki, akwai ƙananan allurai na wannan bitamin a kusan dukkanin abinci, kodayake ya fi yawa a cikin hatsi gabaɗaya, legumes, yisti giya, jelly na sarauta, ƙwai da nama.
10. Thiamine. Vitamin B1, wani ɓangare na hadaddun bitamin B, mai narkewa ne cikin ruwa kuma baya narkewa a cikin barasa, ya zama dole a cikin abincin yau da kullun na kusan dukkanin kasusuwa. Shawarta tana faruwa a cikin ƙananan hanji, wanda bitamin C da folic acid ke haɓakawa, amma an hana shi ta kasancewar barasa ethyl. Ana samun sa a cikin hatsi, yeast, hatsi cikakke, masara, kwayoyi, kwai, jan nama, dankali, tsaba, da sauransu.
11. Riboflavin. Wani bitamin na rukunin B, B2. Yana cikin rukunin launin shuɗi mai launin shuɗi mai launin shuɗi wanda aka sani da flavins, yana cikin samfuran kiwo, cuku, legumes, kayan lambu masu ganye da hanjin dabbobi. Yana da mahimmanci ga fata, kumburin ido da kuma mucous membranes na jiki.
12. Dutsen. Wannan kayan abinci mai mahimmanci, mai narkewa cikin ruwaYawanci an haɗa shi da bitamin B. Yana gaba da masu aikawa da sakonnin neurotransmitters da ke da alhakin ƙwaƙwalwa da daidaita tsoka, da kuma haɗawar membranes na sel. Ana iya cinye shi a cikin ƙwai, hanta na dabbobi, kodan, kaji mara fata, innabi, quinoa, tofu, jan wake, gyada ko almond, da sauransu.
13. Vitamin D. An san shi azaman calciferol ko antirachitic, yana da alhakin daidaita ƙididdigar ƙashi, ƙa'idar phosphorus da alli a cikin jini, tsakanin sauran mahimman ayyuka. An alakanta rauninsa da osteoporosis da rickets, kuma galibi ana faɗakar da masu cin ganyayyaki ga ƙarancin abincinsa. Ya kasance a cikin madara mai ƙarfi, namomin kaza ko namomin kaza, ruwan soya da hatsi masu wadata, amma kuma ana iya haɗa shi da ƙaramin abu ta hanyar fatar fata ga rana.
14. Vitamin E. Wani antioxidant mai ƙarfi, wani ɓangare na haemoglobin jini, ana samunsa a yawancin abinci na tushen shuka, kamar hazelnuts, almonds, alayyafo, broccoli, ƙwayar alkama, yisti mai giya, da cikin kayan lambu kamar sunflower, sesame, ko man zaitun .
15. Vitamin K. An san shi azaman phytomenadione, shine bitamin anti-hemorrhagic, tunda sune maɓallan hanyoyin tafiyar jini. Har ila yau, yana haɓaka ƙaruwar sel jini, wanda ke haɓaka jigilar jini. Rashinsa a jiki yana da wuya, tunda wasu ƙwayoyin cuta na iya haɗa shi a cikin hanji na ɗan adam, amma kuma ana iya haɗa shi da yawa ta hanyar cinye kayan lambu masu duhu.
16. Vitamin B12. Ana magana da shi azaman cobalamin, tunda yana da ribar cobalt, bitamin ne mai mahimmanci don aikin kwakwalwa da tsarin juyayi, haka kuma cikin samuwar jini da sunadarai masu mahimmanci. Babu naman gwari, shuka ko dabba da zai iya haɗa wannan bitamin: ƙwayoyin cuta da archaebacteria ne kawai za su iya, don haka dole ne mutane su karɓe su daga ƙwayoyin cuta a cikin hanjinsu ko daga cin naman dabbobi.
17. Potassium. Gabas sinadarin sinadarai Yana da ƙarfe alkali mai aiki sosai, yana cikin ruwan gishiri, kuma yana da mahimmanci don yawancin hanyoyin watsa wutar lantarki a cikin jikin mutum, har ma da daidaitawar RNA da DNA. Ana amfani da shi ta 'ya'yan itatuwa (ayaba, avocado, apricot, ceri, plum, da sauransu) da kayan lambu (karas, broccoli, gwoza, eggplant, farin kabeji).
18. Iron. Wani sinadarin ƙarfe, wanda ya fi yawa a cikin ɓawon ƙasa, wanda mahimmancinsa a jikin ɗan adam shine mabuɗin, kodayake a cikin adadi kaɗan. Matakan baƙin ƙarfe suna tasiri oxygenation na jini kai tsaye, kazalika da nau'ikan ƙwayoyin salula daban -daban. Ana iya samun ta ta hanyar cin jan nama, tsaba na sunflower, pistachios, da sauransu.
19. Retinol. Wannan shine yadda ake kiran bitamin A, yana da mahimmanci ga hanyoyin hangen nesa, fata da mucous membranes, tsarin garkuwar jiki, haɓaka tayi da haɓaka. An adana shi a cikin hanta kuma an samo shi daga beta-carotene da ke cikin karas, broccoli, alayyafo, kabewa, ƙwai, peaches, hanta dabbobi da peas, da sauransu.
20. Calcium. Abun da ake buƙata a cikin hakar ma'adinai na ƙasusuwa da hakora, wanda ke ba su ƙarfinsu, da sauran ayyukan rayuwa, kamar jigilar membrane na sel. Ana iya shigar da alli a cikin madara da abubuwan da suka samo asali, a cikin kayan ganyayyaki (alayyafo, bishiyar asparagus), haka nan a cikin koren shayi ko yerba mate, tsakanin sauran abinci.

Yana iya ba ku: Misalan Macronutrients da Micronutrients