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Abinci

Abinci shi ne dukkan abin da za a ci sannan kuma ya bai wa jiki sinadaran da yake buƙata domin samun ƙarfi da zama lafiya har ma da yin aikace-aikacen yau da kullum. Yawancin abincin da ake ci akan samo shi ne daga tsirrai da kuma dabbobi. Kyakkyawan tsarin abinci mai gina jiki yana da mahimmanci kuma yana samar wa jiki abubuwa kamar haka:

Nau’ikan abincin da ke samar da sinadarin furotin mai ginawa da gyara jiki.

1. Samar da kuzari
2. Inganta rauni da gyarawa
3. Taimaka wa ayyukan jiki
4. Tabbatar da lafiyar jiki
5. Taimaka wa aikin ƙwayoyin halitta
6. Rage haɗarin kamuwa da cututtuka

Rabe-raben abinci

1. Sinadaran kuzari (Carbohydrates)

Wani muhimmin bangare ne na abinci da ke samar da kuzari. Carbohydrates suna daya daga cikin abincin da ke samar sinadari mai gina jiki da ba da kuzari. Kashi 60% na kuzarin da jiki ke karɓa daga carbohydrates ne masu amfani, waɗanda ake jujjuya su zuwa glucose yayin aikin sarrafa su da kuma narkarwa. Glucose ne ke shiga cikin jini, wani nau’in sinadari ne wanda yake samar da kuzari. Ana samu a jikin masara, shinkafa, gero, dawa, alkama ko maiwa da sauran kayan hatsi.

A takaice dai carbohydrates su ne mahimman abubuwan gina jiki waɗanda ke ba da kuzari ga jiki. An kasa su zuwa manyan rukunai guda uku:

1. Simple Carbohydrates (Sugars): Ana samun su a cikin abinci masu zaƙi kamar cincin da ‘ya’yan itatuwa. Suna kuma da saurim narkewa.

2. Complex Carbohydrates: Nau’i ne mai ƙunshe da sinadarin (Polysaccharides). Ana samun su a cikin dukan hatsi da kayan lambu. A hankali yake narkewa ya kuma shiga jiki.

3. Fiber: Ana samun shi a cikin abinci na shukoki kamar ‘ya’yan itatuwa, kayan marmari, da hatsi gabaɗaya. Yana da mahimmanci ga lafiyar hanji da satiety.

Wasu daga cikin ire-iren abincin da ke samar da sinadarin kuzari, wato carbohydrates.

2. Sinadarin Gyarawa da Gina sassan jiki (Protein)

Shi kuma wannan shi ne yake gina jiki da kara kwarin gaɓoɓin jiki, inda aka samu tangarda kamar rauni ko idan wata cuta ta ci sashen, ya gyara. Ana samu a nama, kifi, kwai, madara, wake da sauransu. Yana ƙunshe da macronutrients, tare da wani yanki na carbohydrates da mai, kuma yana da mahimmanci ga:

– Ginawa da cike guraben rauni kamar (tsokoki, kasusuwa, fata, gashi)
– Samar da enzymes da hormones
– Sarrafa ayyukan jiki ( misali, metabolism, tsarin riga-kafi)
– Kula da daidaiton ruwa
– Taimaka wa girman jiki.

Protein ya ƙunshi amino acid, waɗanda su ne tubalan gina jiki. Akwai amino acid daban-daban guda 20, kuma jiki yana amfani da su don ginuwa da cike guraben raunuka.

Hanyoyin samun furotin

1. Dabbobi: Wannan ɓangare ya ƙunshi nama misali, naman sa, naman awaki, rago da kaji da makamantansu. Har ma ƙwai da kifi da sauran halittun ruwa mafiya yawa. Kayan kiwo kamar madara, cukui, yogurt duk su ma suna samar da sinadarin furotin.

2. Kayan gona: irin su wake da lentil da Peas da waken suya da kayan lambu misali, alayyahu da sauran su.

3. Sinadaran maiƙo (Fat)

Wannan shi ke taimaka wa ciki markada abinci, kuma ana ajiye shi a karkashin fata a matsayin teba da kuma cikin hanta a matsayin abinci mai kara kuzari na gaggawa. Wato lokacin da jiki ya bukaci abu mai kuzari cikin gaggawa shi jiki ke narkawa a samu dan kuzari. Kitse sinadari ne ko nau’in abinci mai ɗauke da sinadarin macronutrients da carbohydrates har ma da furotin, kuma yana taimakawa wajen: tafiyar da bitamin (A, D, E, K da samar da hormones da inganta kwakwalwa da inganta lafiyar fata, gashi, da farce da sauran su.

Nau’ikan kitse

Cikakken mai: Ana samun su a cikin kayan dabbobi misali, nama, madara, ƙwai. Haka nan kuma akan same shi a cikin man kwakwa da dabino.

Kitse marar wadatuwa: Shi kuma wannan nau’i ana samun shi a cikin amfanin gona, misali ƙwayoyi, tsaba, da avocados. Ana kuma samun shi a cikin kifi mai kitse salmon da sauran su.

4. Bitamins

Su ne mahimman abubuwan gina jiki waɗanda ke taka muhimmiyar rawa a cikin ayyuka daban-daban na jikin ɗan’adam. Akwai bitamin guda 13 da jikin ɗan’adam ke bukata. Sinadaran Bitamin su suka fi yawa. Suna taimaka wa jiki ayyuka daban-daban na yau da kullum, kamar sarrafa shi abincin, taimakawa wajen kashe waɗansu ƙwayoyin cuta, taimaka wa protein gina sassan jiki da sauransu.

Su suka fi yawa a sinadaran abinci, shi ya sa aka sa su a rukunnai na A, B, C, D, E da K.

1. Bitamin A

Amfaninsa shi ne kara karfin ido. Yana kuma hana dundumi (ciwon da mutum zai kasance yana gani da rana, amma da duhu ya yi, ya daina gani sosai). Ana samunsa a abinci kamar karas, alayyahu, man kifi, hanta ko gwaiduwa. Hukumar Lafiya ta Duniya ta ba da umarnin sa shi a cikin man gyada da buhun sikari saboda a kara yawan abinci masu dauke da shi.

2. Bitamin B

Wannan rukuni ya kunshi nau’in sinadarai da dama, shi ya sa ake kiransu B compled.

B1: Wani sinadari da ke kara wa laka ko jijiyoyinmu karko. Ana samunsa a hatsi da shinkafa.

B2: Wani sinadari da ke taimakawa wajen sarrafa abincin da muka ci. Ana samunsa a kwai da alkama.

B3: Wanda ke taimakawa wajen sarrafa sababbin kananan halittu na jiki (cells) don maye gurbin wadanda suka mutu. Ana samunsa a kowane irin nama da kayan marmari da hatsi, in ban da masara.

B5: Yana taimaka wa jiki sarrafa abinci, kuma ana samunsa a kusan kowane irin abinci.

B6: Ana samunsa a madara da nama da shinkafa. Ba a samunsa a hatsi ko kayan itatuwa. Yana kara karkon fata da na jijiyoyin laka.

B7: Ana ci a hanta da gwaiduwa. Yana kara kyau da kyallin gashi da farce.

B9 (Folic acid): Ana samu a duk kayan ganye da na marmari. Babu a hatsi da shinkafa. Yana taimakawa wajen sarrafa sababbin kananan halittu na jiki (cells). Wannan ne ya sa ake ba mata masu ciki kari saboda yawan sarrafa kananan halittu na dan tayi.

B12: Mai taimaka wa lakar da kwakwalwa wajen ayyukanta na yau da kullum, da sarrafa jajayen kwayoyin jini. Ana samu a hanta da kwai da madara.

3. Bitamin C

Amfaninsa shi ne kara karkon dukkan halittun jiki da tsane kitse. Ana samu a gwaba, lemon zaki da na tsami da wasu ganyayyaki.

4. Bitaman D

Wannan sinadari shi ne kadai jikinmu kan iya sarrafawa. koda ce take sarrafa wani bangare, sai rana ta lokacin hantsi ta karasa ragowar. Yana kara karfin kashi da na hakora. Yaran da ba sa shan hantsi kan iya zama gwame, in har ba a ba su madara ko man kifi ba, tunda ana iya samunsa a madara da man kifi.

5. Bitaman E

Yana kara karfin jijiyoyi da kuma kyan fata shi ma. Ana samu a gyada da man gyada, da hatsi. Ana sa shi a wasu man shafawa da sabulun wanka don gyaran fata.

6. Bitamin K

Shi kuma wannan ana cinsa a ganyen alayyahu da kabeji, da kuma hanta. Shi ne kadai bitamin da kwayoyin bacteria da ke cikin hanji ke sarrafa mana. Yana taimaka wa lafiyar jini kada ya tsinke.

Abin lura a nan shi ne duk wadannan sinadarai, Allah Ya adana su cikin abinci, ba sai an nema a wani wuri ba. In dai mutum na da lafiya, to waɗanda yake samu a abinci sun ishe shi kiwata lafiyarsa. Wadanda ake kara wa kwatyoyin bitamin a asibiti su ne marasa lafiya, waɗanda kuma ba su iya cin abinci ko kuma mata masu juna biyu.

Ana iya samun bitamin ta hanyar daidaitaccen abinci wanda ya ƙunshi nau’ikan abinci iri-iri, kamar ‘ya’yan itatuwa, kayan marmari, hatsi gabaɗaya, sunadaran gina jiki, da mai ingantacce. Bugu da ƙari, ana iya amfani da magungunan bitamin don tallafa wa bukatun kiwon lafiya. Sai dai yana da muhimmanci a riƙa tuntuɓar ƙwararrun.masana a fannin kiwon lafiya kafin shan kowane maganin bitamin ƙari akan wanda ake da du a matsayin abinci.

5. Minerals

Sinadarai ne da jiki ke buƙata domin samun kuzari da lafiya kamar su; calcium, potassium, iron, sodium d.s. Ana samun su a jikin kayan marmari, hanta, madara, dangin gyaɗa da sauran su. Akwai mineral masu mahimmanci guda 15 waɗanda jikin ɗan adam ke buƙata.

6. Ruwa

Sai kuma goga abokin tafiya, ruwa. Ko ka gan shi ko ba ka gan shi ba, ko ka sha shi zallansa ko ba ka sha ba, akwai dai ruwa a kowane abincin da kake ci, wanda idan babu shi ba rayuwa. Kusan kashi saba’in cikin dari na jikinmu ruwa ne.

Amfanin abinci

Ƙungiyar abinci ta Amurka wato ‘Food and Agricultural Organization’ (FAO), cewa suka yi dole a samu abinci saboda jiki ya:

1. Haɓɓaka, sannan ya sauya, sannan kuma ya gyara ƙwayoyin halitta na naman jiki (tissue);

2. Ya samar da ƙarfi da kuma ɗumama jiki, don jikin ya samu damar yin tafiya da kuma yin aiki;

3. Ya gudanar da ayyukan da suka shafi narkar da abinci a cikin jiki da sauransu;

4. Ya kare jiki daga kamuwa da cututtuka sannan kuma ya warkar da jiki daga cututtuka, da sauransu.

Wata cibiyar kula da lafiya, wacce ke ƙasar Indiya mai suna ‘Health and Care’ cewa ta yi, abincin da muke ci shi ne kaɗai kafar da take samar da ƙarfi da gina jiki ga jikkunanmu (Health and Care, 2010).

Manazarta

BBC News Hausa. (2024, May 14). Abinci mai gina jiki BBC News Hausa.

Catalog (n.d.) – Amfanin abinci ga jikin mutum  UW-Madison Libraries.

Macbeth, O. (2023, June 25). The six classes of food – Ofime Macbeth – Medium.

Mustapha, O. (2018, May 27). Sinadaran cikin abinci. Aminiya.

Umar, J. (2018, December 15). (13)Tsarin narka da tace abinci a jikin Dan Adam. Kimiyyar Hausa Blogspot.com

Tansi International College, AWKA. (n.d.). WEEK 6: FOOD (MEANING AND CLASSES)

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