9 karancin abinci mai gina jiki a cikin Amurka

Kiwan lafiya

Kodayake yawancinmu muna sane da fa'idodi na cin daidaitaccen abinci, kusan 10% na mutane a Amurka suna da ƙarancin abinci mai gina jiki. Rashin samun muhimman abubuwan gina jiki na iya haifar da matsaloli iri daban-daban na lafiya, haɗe da gajiya, makantar dare, sanyin kashi, hawan jini, har ma da kuraje.

Idan kuna fuskantar alamun da ke sama kuma sun yanke hukunci game da wasu yanayin kiwon lafiya, zaku iya fama da rashi na gina jiki. Yin rigakafi da gano abubuwan da aka fi sani-da suka haɗa da alli, muhimman ƙwayoyin mai, folic acid, ƙarfe, magnesium, da bitamin A, B12, C, da D-za a iya samun su ta hanyar sa ido da kuma daidaita tsarin abincinku, la'akari da abubuwan da ake ci, da kuma samun tattaunawa tare da mai ba da lafiyar ku idan kuna tsammanin kuna da ƙarancin bitamin ko ma'adinai.

Menene rashi na gina jiki, kuma ta yaya zan sani idan ina da ɗaya?

Rashin abinci mai gina jiki yana faruwa ne lokacin da jiki bai sami adadin abubuwan gina jiki da yake buƙata ba (mai gina jiki abu ne mai mahimmanci ga ci gaba, ci gaba, ko kiyaye rayuwa), in ji Michael Jay Nusbaum, MD, likita da tiyata darektan a Cibiyoyin Kiwon Lafiya na Nusbaum a cikin New Jersey.

Mutane da yawa suna da karancin bitamin amma ba su farga ba. Waɗanda ke kula da ƙarancin abinci, suna cin abinci mara kyau, ko kuma rashin cin abincin kari suna cikin haɗari. A lokuta da yawa, bayyanar cututtuka na haifar da haƙuri ga gwaji, wanda ke nuna rashi.

Da zarar an gano ƙarancin abinci mai gina jiki, ana magance ta ta hanyar samar da abubuwan gina jiki da ake buƙata a cikin abinci ko dai ta hanyar abinci, kari, ko kuma duka biyun. A wasu lokuta rashi mai tsanani, infusions na IV na iya zama dole don sake cika abin da ya ɓace, a cewar Dr. Nusbaum.

9 rashin wadatar abinci mai gina jiki

A cikin Amurka, alli, muhimman ƙwayoyin mai, folic acid, ƙarfe, magnesium, da bitamin A, B12, C, da D sune wasu ƙananan ƙarancin abinci mai gina jiki.

1. Calcium

Calcium din babban suna yana fitowa ne daga kasancewa muhimmin tubalin ginin kasusuwa masu ƙarfi. Amma mahimmin ma'adinai ma mabudin ne don jijiya da aikin tsoka da lafiyar zuciya. Saboda ana adana alli a cikin ƙashi kuma ana cire shi idan ba mu shanye isasshen ba, ƙarancin alli yana barin ƙasusuwa su zama masu rauni kuma za su iya karyewa.

Kusan 70% na Amurkawa sun kasa saduwa da shawarar yau da kullun don alli, wanda ya faru ne saboda ko dai rashin isasshen abinci mai wadataccen sinadarin calcium ko kuma rashin ingantaccen sha. Bugu da ƙari, abubuwan sha da ke cikin caffeinated, barasa, soda, ganye mai duhu, wake da dukan hatsi na iya rage yawan shan alli cikin jiki.Alamomin karancin alli sun hada da hakora masu motsi, farce masu rauni, ko suma / kunci a yatsu ko jijiyoyin tsoka.

2. Muhimman acid mai

Entialarancin rashi mai ƙanshi mai haɗari yana faruwa yayin Omega 3 yawan cin ya yi kadan, amma kuma alamun cutar na iya bayyana idan cin omega-6 mai yawan mai daga abinci da aka sarrafa ya yi yawa, in ji Paul Kriegler, RD, manajan shirye-shiryen kayan abinci mai gina jiki a Lokacin Rayuwa . Cutar cututtukan sun haɗa da fatar fata, ƙwanƙwasawa ko ƙusoshin ƙusa, da ƙuraje.

3. Sinadarin folic acid

Sinadarin folic acid , daya daga cikin bitamin na B dayawa, yana taka rawa wajan kiyaye lafiyayyun kwayoyin jinin ja kuma yana da mahimmanci a lokacin daukar ciki, tunda matan da suke da shagunan folic acid masu ƙarancin ƙarfi suna da babbar dama ta haihuwar jariri da nakasar bututu (kamar spina bifida) . A wajen ciki, folic acid yana taimakawa hana anemia da cututtukan zuciya.

Waɗanda ba sa shan isassun 'ya'yan itatuwa da kayan marmari (ko waɗanda suka cika kayan lambu) suna cikin haɗarin haɗarin ɓarkewar ƙugu. Mutanen da ke yawan shan giya ko waɗanda suke shan wasu magunguna (kamar su phenytoin , methotrexate , sulfasalazine , karinaik , trimethoprim-sulfamethoxazole , da barbiturates) suna da haɗarin haɓaka ƙarancin folic acid. Kwayar cututtukan na iya zama iri ɗaya da na rashin ƙarfe, wanda ya haɗa da gajiya, kasala, zubewar gashi, da ƙarancin numfashi.

Dangantaka: Nau'ikan magunguna 3 waɗanda zasu iya samun haɗin bitamin

4. Iron

Ironarfe nakasu na iya faruwa ta hanyoyi da yawa: rashin wadataccen amfani da abinci mai arzikin ƙarfe, shan ƙarfe mara kyau, ko asarar baƙin ƙarfe ta hanyar zubar jini da yawa ko yayin matakan ci gaba a rayuwa kamar ƙuruciya, ciki, ko shayarwa, in ji Kriegler. Sauran mutanen da ke da haɗarin kamuwa da ƙarancin baƙin ƙarfe sun haɗa da waɗanda ke da wasu yanayi na ciki ko na hanji waɗanda ke haifar da zub da jini ko rage karɓar baƙin ƙarfe daga abinci.

Emarancin karancin baƙin ƙarfe na iya haifar da gajiya gaba ɗaya, ciwon kai, jiri, gajiyar numfashi, raunin tsoka, launin farar fata, da kuma ciwon kirji. A cikin mata masu ciki, ya kamata a duba matakan ƙarfe a kai a kai, saboda uwaye masu ciki na cikin haɗarin kamuwa da wannan yanayin.

5. Magnesium

Magnesium wani mahimmin ma'adinai ne wanda ke shafar daruruwan halayen rayuwa a cikin jiki, gami da daidaita aikin tsoka da jijiya. Amurkawa da yawa basa cin isassun magnesium da yawa kuma yawancin kwayoyi masu amfani da sinadarai masu yawa suna ɗauke da wadataccen magnesium saboda yana da ma'adanin ma'adinai wanda ke ɗaukar babban sarari a cikin tsarin, saboda haka ana yawan bada shawarar azaman ƙarin, tsayayyar kari, '' Kriegler ya lura. Kwayar cututtukan cututtukan magnesium sun hada da ciwon jijiyoyin jiki, bugun zuciya mara kyau, numfashi mara dadi ko gwatsewa, da hawan jini.

6. Vitamin A

Vitamin A yana da mahimmanci wajen maye gurbin ƙwayoyin fata da kuma kiyaye gani da kyau da kuma tsarin garkuwar jiki. Saboda wannan, waɗanda ke da rashi bitamin A suna cikin haɗarin kamuwa da cuta mai tsanani. Tun da yara suna fuskantar kamuwa da cuta, yana da mahimmanci waɗanda ke ƙasa da shekaru 5 su sami isasshen bitamin A cikin abincin su ko ta hanyar kari. A cikin manya, ɗayan manyan alamun gargaɗi na rashi bitamin A shine makantar dare.

7. Vitamin B12

Daya daga cikin nau'ikan bitamin B guda takwas, bitamin B12 yana taimakawa wajen samar da jajayen ƙwayoyin jini, haɓaka aikin jijiyoyin jiki, da samar da tubalin gini ga DNA. Waɗanda suka fi fuskantar haɗarin rashi bitamin B12 masu cin nama ne, mutanen da ke da matsalar hanji waɗanda ke taƙaita shan bitamin, tsofaffi, da waɗanda ke shan magani na ƙwanna lokaci mai tsawo. Kwayar cututtukan rashin bitamin B12 sun yi kama da na karancin jini, gami da rauni, fatar jiki, rashin numfashi, da canjin yanayi.

8. Vitamin C

Vitamin C yana aiki a matsayin antioxidant a cikin jiki, yana taimakawa don hana ɓarnawar da aka samu ta hanyar 'yan iska kyauta. Vitamin C shima yana taimakawa wajen samarda homon da amino acid; yana kuma taimakawa da shan ƙarfe. Mafi yawan sanannun tasirin rashin bitamin C shine scurvy, cuta mai saurin kisa idan ba'a magance ta ba wanda ke haifar da kumburi da zubda jini, sauƙin rauni, rauni, gajiya, rashes, da wahalar warkar da raunuka. Duk da yake cutar da ba a sani ba a yau, cin bitamin C mai dacewa har yanzu yana da mahimmanci ga lafiyar mafi kyau, yayin da bitamin C ke sarrafa haɓakar collagen.

9. Vitamin D

Vitamin D na musamman ne a cikin cewa yawancin bitamin D ana iya samar dasu a jikinmu yayin da aka fallasa su da isasshen adadin UVB daga hasken rana. Babban mahimmin aikin Vitamin D shine daidaita shayar da alli. Waɗanda ke fama da rashi na bitamin D ba sa iya shan wannan allurar kuma hakan yana ƙarfafa ƙasusuwa. Koyaya, bitamin D yana da wasu mahimman matsayi masu yawa don lafiyar gaba ɗaya, gami da tallafawa lafiyar ƙashi, lafiyar zuciya, jijiyoyin, da kuma aikin rigakafi.

Da NIH yace hakan35% na manya a Amurka basu da bitamin D.Yi ƙoƙari don samun mintuna 10-15 na rana da rana na fuska, hannaye, da makamai ba tare da kariya daga hasken rana ba zai iya isa don kiyaye matakan bitamin D mai kyau, gwargwadon lokacin shekara, latitude, da halayen launin launin fata. Ka tuna, idan fatar ka ta fara zama ruwan hoda, ka samu rana da yawa.

Dangantaka: Yaya bitamin D zan sha?

Yadda za a hana ƙarancin abinci mai gina jiki

Hanya mafi sauki don hana karancin abinci mai gina jiki shine cin abinci mai kyau, abinci mai gina jiki dangane da wadataccen kayan abinci (sau bakwai a kowace rana) da wadataccen furotin, tare da haɓaka abincinku kowace rana tare da ingantaccen multivitamin, bitamin D, da man kifi omega-3, in ji Kriegler. Idan kun damu game da rashi na gina jiki, akwai 'yan matakai da zaku iya ɗauka:

Yi gwaji

Mai ba ku kiwon lafiya na iya yin odar gwajin jini don kimanta mahimman matakanku na gina jiki idan kuna nuna alamun rashin ƙarfi. Ana iya gudanar da gwajin jini na mutum don tantance takamaiman karancin abinci mai gina jiki. Koyaya, a cikakken abinci mai gina jiki ita ce hanya mafi inganci don auna lafiyar ku gaba ɗaya gwargwadon matakan bitamin, abubuwan gina jiki, da enzymes. Azumin dare na iya bada shawarar inganta ingancin sakamako.

Kimanta tsarin abincinku

Samun abubuwan gina jiki daga abincinka yayin gujewa abinci da abinci, abinci mai sauri, da sukari shine hanya mafi kyau don kauce wa karancin abinci. Tushen abinci sun hada da:

• Alli: Kayan abinci na madara (madara, yogurt, ko cuku), sardines, ruwan 'ya'yan lemu mai garu mai dauke da alli, da kayan lambu masu launin kore
• Folic acid: Qwai, 'ya'yan itatuwa, da busassun wake da wake
• Abubuwa masu mahimmanci Kifi mai ruwan sanyi, ayaba, da man zaitun
• Ironarfe: Kayayyakin kayan kiwo, kifi mai mai, kwai yolks, jan nama, kaji, kifi, da wake ko wake
• Magnesium: 'Ya'yan kabewa, kayan lambu masu ganye, wake, wake, da hatsi
• Vitamin A: Alayyahu, chard, dankalin hausa, squash, kabewa, karas, mangwaro, gwanda, kwai da madara
• Vitamin B12: Nama, kifi, kaji, kwai, da kayan kiwo
• Vitamin C: 'Ya'yan itacen Citrus, broccoli, cantaloupe, farin kabeji, kiwi, dankalin hausa, tumatir, kale, barkono mai kararrawa, da kuma strawberries
• Vitamin D: Kifi mai kitse, hanta na naman sa, yolks na kwai, ko kuma abinci mai karfi (duk da haka, kusan mawuyaci ne a cimma matakan bitamin D mafi kyau ta hanyar abinci, bayanin kula Kriegler)

Yi la'akari da kari

Ko da tare da lafiyayyen abinci, yana da wahala a sami daidaitaccen ƙoshin abubuwan gina jiki.Arin abubuwan da ke ƙunshe da mahimmin abubuwan gina jiki ana samun su ko dai su kaɗai, ko a cikin ƙwayoyin cuta masu yawa; mai ba da sabis na kiwon lafiya ko likitan magunguna zai iya taimaka maka ƙayyade daidaitaccen kari .