Silent alamun cewa jikinka ba shi da isasshen bitamin da kuma ma'adanai

Har ma da wadanda daga cikin mu suka yi jihãdi a ci lafiya da kuma abinci na gina jiki, da fuskantar da rashin bitamin da kuma gina jiki. Ga wasu hujjoji bayyanannu cewa jikinka da aka rasa a cikin bitamin.

Gaggautsa, discolored kusoshi

Iron - mai muhimmanci da kuma zama dole ga jiki ta ma'adinai. Mata rasa mafi baƙin ƙarfe saboda da hailar sake zagayowar, a matsayin rashin wannan kashi a cikin jiki sau da yawa da masu cin ganyayyaki. Men yawanci cinye mafi baƙin ƙarfe fiye da ake bukata.

Lokacin da jiki rasa baƙin ƙarfe, shi bayyana kanta a waje ãyõyi, kamar kusoshi, hannayensa biyu, da sãwãyensu ne kodadde kuma sau da yawa karya saukar, kuma kodadde ciki na eyelids.

Matan da suka yi ba kai menopause, kana bukatar 18 milligrams na baƙin ƙarfe da rana, maza - 8 milligrams. Mafi jiki tsinkayen baƙin ƙarfe daga dabbobi kafofin, kamar ja nama da kifi da kaji, oysters da kuma sauran abincin teku. Kayan lambu kafofin na baƙin ƙarfe ne alayyafo da zaki Peas. Vitamin C muhimmanci inganta sha na baƙin ƙarfe.

Hawan jini

Wannan yanayin na iya nuna cewa jiki rasa bitamin D. Vitamin D karanci sau da yawa bayyana a cikin duhu-skinned, duhu-skinned da kuma baki mutane. A isasshen ko ya karu yawa daga cikin abu sakamakon a wani low matsa lamba, da kuma na taimaka wa ta rashin kyautata.

Adult, ko da jima'i, 600 Iu zama dole (mataki raka'a) na bitamin D kullum. Abin baƙin ciki, isassun yawa na wannan sinadarin gina jiki da wuya a samu ta hanyar amfani da abinci, tun da shi yana kunshe ne a cikin 'yan kayayyakin. Shi ne mafi kyau don samun isasshen hasken rana. Duk da haka, idan wannan ba zai yiwu, shi wajibi ne don kara ci a abinci-mai madara, kifi, orange da na halitta namomin kaza (girma a karkashin yanayi).

Low jini

Wannan yanayin na iya nuna wani rashin bitamin B12. Sauran cututtuka na rashin cobalamin (bitamin B12 rukunin) ne unsteady Gait, tsoka gazawar da kuma m urination.

Duk wani adult bukatar akalla 2.4 micrograms na cobalamin kowace rana. Excellent halitta kafofin bitamin B12 suna da wadannan kayayyakin: mussels, kifi, kifi, naman sa, qwai da madara. A yankan shawara don amfani mai medicated kari kuma bitamin, shi ne mafi kyau ga zama a cikin sublingual Allunan (resorbable karkashin harshensa), saboda su ne mafi alhẽri, kuma mafi sauri samamme ta jiki.

tsoka cramps

Daya daga cikin manyan jini Wutan - potassium. Its karanci a cikin jiki take kaiwa zuwa gaskiya cewa furotin ne talauci tunawa da talauci kafa tsoka taro. Raguwar a matakin na potassium Wutan take kaiwa zuwa da cewa a cikin yankin na maraƙi tsoka spasm ne sau da yawa ji.

A mafi m hanyar rashin potassium a cikin jini ya zama m asarar m sweating, zawo da amai, da sauran yanayi moriya ga dehydration.

Adult yana bukatar dubu biyar milligrams na potassium da rana, kuma shi ne mafi kyau ga ci shi da abinci. Rich kafofin na potassium ne banana, avocado, kwakwa, dankalin turawa, da kuma legumes.

ƙara gajiya

Karuwan gajiya iya zama wani alama na wani rashin bitamin C a cikin jiki. A cikin XVIII karni, wannan yanayin zai iya zama m kuma ya sa irin wannan mummunan cututtuka kamar scurvy. Yau, irin wannan sakamako ba yi mana wa'adi, amma bitamin C rashi bayyana kanta a wani rauni na rigakafi da tsarin, gajiya, irritability, da kuma wani lokacin zub da jini gumis da kuma bushe gashi. Musamman yiwuwa ga wannan yanayin Club. Suna bukatar su cinye daya-uku sama na kullum na bitamin C da rana, cin nasara da rashin ta. Haka ya shafi m Club.

Mata bukatar game da 75 milligrams na bitamin C da rana, maza - 90 MG, smokers - 125 MG. A mafi kyau samo bitamin C hada da 'ya'yan itatuwa Citrus, tumatir, kiwi, abarba, alayyafo, Broccoli, melons da kuma barkono.

Matsaloli tare da thyroid gland shine yake aikin

A thyroid gland shine yake secretes thyroid hormones zama dole domin tasiri aiki na da kwayoyin. Yawancin lokaci, da rashin wadannan hormones ne a hankali alaka aidin rashi. The matsaloli a cikin thyroid gland shine yake za a iya gano kawai da dakin gwaje-gwaje bincike, amma rashin aidin a cikin jiki zai iya kai ga daban-daban effects. Alal misali, rage fahimi aiki da kuma matsalolin da memory, rage makamashi, apathy, da kuma low yanayin jiki iya nuna wani rashin thyroid hormone. Matsaloli tare da thyroid gland shine yake aiki musamman m lokacin daukar ciki, saboda rashin hormones iya kai wa ga ashara.

Mai manya bukatar 150 micrograms na aidin da rana, yayin da mata masu ciki ya kamata dauki 220 micrograms. Aidin yana kunshe ne a cikin mafi abincin teku, kiwo kayayyakin, kazalika da ruwa da kuma iodized gishiri.

M lalacewar da kashi nama

Rashin alli a cikin jiki take kaiwa zuwa wani karu a kashi taro kuma sa ƙasusuwan gaggautsa. A yanayin zai iya ci gaba zuwa osteoporosis, kai zuwa low kashi yawa, canje-canje a cikin kashi metabolism kuma saboda haka ya m samu karaya.

Ƙasusuwansu isa su ganiya a shekaru 30, sa'an nan suka fara sannu a hankali rauni, kuma rasa ma'adanai, musamman alli. Saboda haka, ya zama wajib ne cikin jiki na'am da ake buƙata kudi na abu. Amma dai ba duka: Baya ga alli, da ƙasũsuwa bukatar aiki da kuma motsa jiki, don haka yana da matukar amfani ga je yawo, gudu, yi yoga da / ko aerobics.

Adult, 45-50 shekaru bukatar game da dubu milligrams na alli a rana, bayan wannan shekara cikin kudi ƙaruwa zuwa 1,200 milligrams. A mafi girma adadin alli yana kunshe ne a cikin kiwo kayayyakin, musamman cuku da madara, Collard ganye, turnip ganye, latas, tofu, kore Peas a kwafsa da kuma kore wake. Pharmaceutical bitamin da kuma kari an mafi kyau dauka tare da abinci.

Fasa a kan lebe da kuma sasanninta na bakinka

Kamar haka wani lokacin bayyana wani rashi na bitamin B6. Sauran cututtuka iya ƙãruwa harshe, ciki da kuma rikice. Alamun fara bayyana ne kawai a lokacin da wani rashin bitamin a cikin jiki ya zama m. Wani lokaci rashin bitamin B6 ne ya sa ta likita kwayoyi.

Mutane karkashin 50 years old bukatar wani talakawan na daya da rabi milligrams na wadannan aka gyara a cikin yini, bayan hamsin kudi ƙaruwa 1.7 milligrams. Foods dauke da bitamin B6: chickpeas, tuna, kifi, ayaba, kuma marinara miya. Zai fi kyau mu bi da wani rashin bitamin B6, tare da taimakon magunguna, likita da umarnin.