Vitamins
Ma'anarsa
Mahimman mahadi masu mahimmanci da ake buƙata a cikin ƙananan kuɗi don aikin ilimin lissafi na al'ada. HealthKit na iya bin diddigin cin bitamin daban-daban.
Me Yasa Yayi Muhimmanci
Vitamins suna da mahimmanci ga: - Metabolism da samar da makamashi - Ayyukan rigakafi - Girman salula da gyarawa - Lafiyar kashi - Ayyukan tsarin jijiya - Antioxidant kariya
Fat-Soluble Vitamins
Ajiye a cikin kitsen jiki; zai iya tarawa zuwa matakan masu guba.
Vitamin A
- Ayyuka:hangen nesa, aikin rigakafi, lafiyar fata
- RDA:700-900 mcg RAE / rana
- Sources:Hanta, kiwo, lemu/rawaya kayan lambu
- Rashi:Makantar dare, rashin aikin rigakafi
Vitamin D
- Ayyuka:Shayewar Calcium, lafiyar kashi, aikin rigakafi
- RDA:600-800 IU / rana (mafi girma ga rashi)
- Sources:Hasken rana, kifi mai kitse, abinci mai ƙarfi
- Rashi:Rauni na kashi, raunin tsoka
Vitamin E
- Ayyuka:Antioxidant, aikin rigakafi
- RDA:15 MG / rana
- Sources:Kwayoyi, tsaba, kayan lambu mai
- Rashi:Lalacewar jijiya (da wuya)
Vitamin K
- Ayyuka:Ciwon jini, metabolism na kashi
- RDA:90-120 mcg / rana
- Sources:Koren ganyen kayan lambu
- Lura:Yana hulɗa tare da masu rage jini
Vitamins masu narkewar ruwa
Ba a adana; buƙatar sha na yau da kullun. Yawan wuce haddi a cikin fitsari.
B-Complex Vitamins
| Vitamin | Aiki | RDA |
|---|---|---|
| B1 (Thiamin) | Makamashi metabolism | 1.1-1.2 MG |
| B2 (Riboflavin) | Makamashi, aikin salula | 1.1-1.3 MG |
| B3 (Niacin) | Makamashi, gyaran DNA | 14-16 mg |
| B5 (pantothenic acid) | Hormone kira | 5 mg |
| B6 | Protein metabolism, kwakwalwa | 1.3-1.7 MG |
| B7 (Biotin) | Metabolism | 30 mcg |
| B9 (Folate) | Sashen salula, DNA | 400 mcg |
| B12 | Ayyukan jijiya, DNA | 2.4mcg ku |
Vitamin C
- Ayyuka:Antioxidant, collagen kira, goyon bayan rigakafi
- RDA:75-90 MG / rana
- Sources:Citrus, berries, barkono, broccoli
- Rashi:Scurvy (rare)
La'akarin Bibiya
- Aikace-aikacen log ɗin abinci sun ƙididdige yawan bitamin daga abinci
- Ya kamata a shigar da kari daban
- Daidaito ya dogara da ingancin bayanan abinci
- Halin halittu ya bambanta ta asali da mutum