Abincin da ke cike da alli

Wannan tsarin shine hadadden tsari wanda ke daure jijiyoyi, jijiyoyi da guringuntsi, yana aiwatar da ɗayan manyan ayyuka na jiki kuma yana da mahimmanci mu kula da kanmu a cikin abinci da salon rayuwa don kar mu sami karaya cikin sauki.

Calcium tare da gidajen abinci da tsokoki Yana ƙoƙari ya ba da tallafi da motsi ga jiki, don haka yana iya aiwatar da ɗimbin ayyuka. Menene ƙari, yana tsoma baki tare da samar da jajayen kwayoyin jini kuma yana taimakawa wajan adana abubuwa masu matukar amfani.

Idan muna da karancin alli ko ƙananan matakan zamu iya shan wahala, cututtuka cewa saboda halayensu suna da wahalar magani da warkewa, suna shafar rayuwarmu.

Duk da haka, bai kamata mu ji tsoron komai ba idan abincinmu yana da wadataccen abinci mai wadataccen ƙwayoyin calcium da muna kula da ayyukanmu, muna tafiya, muna iyo ko kuma mu hau kan keke don kiyaye haɗin haɗin mu.

Nan gaba zamu gaya muku menene samfuran da dole ku haɗa a cikin abincinku don rufe bukatunku da kyau.

Abincin da ke cike da alli

• Kwai: ɗayan mafi kyawun abinci, gwaiduwa tana dauke da sinadarin calcium mai yawaKodayake ana samun mafi girman rabo a cikin kwasfansa, kodayake yawan cinsa bai yadu sosai ba, ana iya zama ƙasa a kuma kara shi girke-girke da yawa.

• Alayyafo: yana daya daga cikin wadanda suke dauke da sanadarin mafi yawan sinadarai a cikin kayan lambu masu ban sha'awa, manufa shine a cinye shi danye, saboda wannan dalili, muna ba da shawara mu cinye shi a cikin salads ko koren laushi.
• Kifi mai launin shuɗi: cikakke don ƙara yawan ƙwayoyin ku, ku ƙarfafa kashin ku, zaku guji saurin lalacewar jijiyoyi da jijiyoyi. Menene ƙari, omega 3 mai mai, Har ila yau, hana saurin tsufa abubuwa a matsayin babban antioxidant na halitta.
• Madarar waken soya: ya zama lafiya madadin madarar shanu, ba ya dauke da lactose kuma a maimakon haka yana samar da narkewar abinci mai haske wanda ke samar da alli kuma ana saurin hade shi.
• Albasa: yana da kyau a cikin abincin Bahar Rum, a cikin yawancin jita-jita muna yin amfani da shi, ban da babban ɗanɗano da yake ƙunshe da shi bitamin, amino acid da abubuwan da aka gano wanda ke karfafa kashi da hadin gwiwa.
• Chickpeas: wannan legume shine wanda ya ƙunshi mafi girman rabo na alli, saboda haka yana da kyau don ƙara matakan mu.

• Queso: kasancewar kiwo yana taimakawa kai tsaye don ƙarfafa tsarin ƙashi, yana hana saurin lalacewar kasusuwa. 
• Zama na Yogurt: wannan dan kayan zaki yana dauke dashi bitamin D da alli, biyu mahimmanci ga kashinmu. Bugu da kari, mai sauƙin cinyewa, mara tsada da wadataccen dandano.

Abincin da zai taimaka muku shan alli

Tun daga ƙuruciya mun san cewa cin abinci mai wadataccen ƙwayoyin calcium zai zama da amfani a gare mu lafiyar kasusuwa yana cikin cikakken yanayi, ƙarfi kasusuwa da hakora.

Koyaya, a lokuta da yawa muna cinye waɗannan abincin koyaushe amma matakanmu sunyi ƙasa ƙwarai.

Wannan yana faruwa idan muka cinye baya abincin da ke hana shan alli yadda ya kamata, kamar yadda su ne abinci mai wadataccen oxalatesSabili da haka, yana da mahimmanci a san waɗanne irin abinci ne masu ɗauke da wannan ma'adinan kuma waɗanne ne ke taimaka mana muyi amfani da shi daidai.

Abincin da ke da wadatar bitamin D

• Blue kifi, tuna, mackerel, kifin kifi, sardines, Da dai sauransu
• Gwai 
• Abincin teku, prawns, crayfish, prawns, kawa. 
• Man kifi. 

Abincin da ke cike da bitamin K

Vitamin K Yana da sinadarin gina jiki wanda yake dacewa da shan alli, saboda wannan dalili, kar a manta da cin waɗannan abinci don samun ingantattun ƙwayoyin calcium.

• Fresh ganye, basil, thyme, mai hikima. 
• Kayan lambu kamar yadda yake kabeji, ruwan kwalliya, broccoli ko bishiyar asparagus. 
• 'Ya'yan itacen dajin baƙar fata, shuɗi, shuɗi ko ma pears.
• Pickles e-Ananan gishiri mai tsami.

Abincin da ke cike da bitamin B6

Ara wasu madadin zuwa abincinku:

• Naman nama kamar turkey, kaza ko naman sa ba tare da kayan kitso ba.
• Kifi kamar tuna, kifi ko kifi 
• Kayan lambu kamar yadda barkono mai kararrawa, turnips ko peas. 
• Chickpeas, lentil, ko waken soya suma suna da babbar gudummawar bitamin B6 wanda ke taimakawa shayar da alli.

Menene alamun rashin rashin alli?

Calcium yana da mahimmanci ga lafiyarmu, yana taka muhimmiyar rawa a cikin samuwar ƙasusuwa, haƙori da kayan kyallen takarda daban-daban Lokacin da muke da ƙananan matakan alli zamu iya samun matsaloli, ku san menene alamun mafi yawan rashin ƙarancin alli a cikin jiki.

• Kashi rauni: Zamu iya lura da raunin kashi wanda, idan ba'a halarta ba, zai iya shafar mu da cutar sanyin ƙashi da kuma karaya.
• Hakori hakori: Kalshiyam ma na kula da haƙoran mu, saboda wannan, idan ba mu da alli a jikin mu, zai iya nakasa haƙora a cikin ƙarami kuma ya ƙara matsalolin baki a cikin manya.
• Wasu cututtuka: Zamu sami babban haɗarin cututtukan numfashi da cututtuka, tunda garkuwar jiki zata yi rauni.

•  Ciwon tsoka: Yana daya daga cikin alamun bayyanar, akwai yawan oba a cikin tsokoki wanda baza su iya tallafawa ba, zamu iya wahala dasu kawai ta hanyar ayyukan yau da kullun.
• Rashin barci: Kai tsaye yana iya shafar barcinmu kamar yadda yake hana mu hutawa yadda ya kamata, bacci yana katsewa. Yana shafar rayuwarmu ta yau kamar yadda baza mu iya hutawa ba kuma muna jin gajiya.
• Zafin lokaciKodayake waɗannan cututtukan na iya sha wahala daga dalilai daban-daban, an yi nazarin cewa rashin wannan ma'adanai kuma yana fifita bayyanar ƙarin raɗaɗi. Colic, kumburi, riƙe ruwa da zafi za a kauce masa.
• Ba a rasa nauyi ba: alli yana daidaita metabolism, sabili da haka, idan ba'a cinye shi ba zamu iya samun nutsuwa a hankali saboda haka kada mu rasa nauyi. Matakan da suka dace suna taimakawa kiyaye kitse daga jiki.

• Dry fata da rauni kusoshi: sabuntawar kwayoyin halitta yana da matsala tare da gyarawar ƙusa da fata daidai. Muna iya shan wahala bushewa, fatattaka ko tabo.
• Matsalar gashi: Idan muka lura cewa gashinmu baiyi kama da da ba, yakan fadi fiye da yadda yakamata ko kuma muna da busasshen gashi, yana iya faruwa ne saboda karancin sinadarin calcium a jikinmu, duk da cewa yana iya zama saboda wasu dalilai, shi ya cancanci haɗuwa da abinci mai wadataccen ƙwayoyin calcium don tabbatarwa.