Kari: Vitamin B da D na iya haɓaka yanayi

Masanin ilimin abinci mai gina jiki Vic Coppin ya ce: “Hanyar da ta fi dacewa don samun tasiri mai kyau ga yanayi ta hanyar abinci ita ce cin abinci mai kyau wanda ya ƙunshi nau'ikan nau'ikan abinci da yawa da bitamin da ma'adanai, waɗanda za su tabbatar da samun ingantaccen abinci mai gina jiki. don inganta ingantacciyar yanayin motsin rai."
Masu cin abinci sun ce mafi kyawun abincin da ke ƙarfafa kwakwalwa su ne kifi mai kitse kamar salmon, cakulan duhu, ayaba, hatsi, berries, wake, da lentil.
Madam Coppin ta ce: “Vitamin Bshi ne core micronutrient da za a iya ƙara a cikin abincinku kowace rana don bunkasa aikin kwakwalwa da kuma taimakawa wajen inganta yanayin ku.

"Zaku iya samun wannan bitamin a cikin maɓuɓɓuka kamar kiwo, qwai, jan nama, kaji, kifi, da wasu kayan lambu masu duhu kore."
Ta kara da cewa an fi saninta da bitamin da muke iya samu daga hasken rana, sannan kuma ta bada shawarar shan bitamin D a kullum.
"Za ku iya kuma samubitamin Da wasu wuraren abinci, irin su yolks ɗin kwai, kifi kifi, sardines, da kuma hanta mai hanta, da kuma wasu madara da yoghurt masu ƙarfi na bitamin D,” in ji masanin abinci.
"A Burtaniya, an shawarce mu duka mu ɗauki microgram 10 a rana a duk lokacin hunturu, kuma a lokacin rani idan kuna cikin gida da yawa.
"Na ga ci gaba a cikin yanayin abokan ciniki na kafin in fara karin bitamin D na yau da kullum, don haka tabbas wani abu ne da ya kamata a yi la'akari."

"Vitamin B12 da sauran bitamin B suna taka rawa wajen samar da sinadarai na kwakwalwa da ke shafar yanayi da sauran ayyukan kwakwalwa," in ji Mayo Clinic.
"Ƙananan matakan B12 da sauran bitamin B, irin su bitamin B6 da folic acid, na iya haɗuwa da damuwa."
Ya kara da cewa babu wani kari da zai iya maye gurbin tabbataccen jiyya na bakin ciki, irin su magungunan kashe-kashe da nasiha.
Kungiyar ta ce: “Hanya mafi kyau don tabbatar da cewa kuna samun isassun B12 da sauran bitamin ita ce ku ci abinci mai kyau wanda ya haɗa da tushen muhimman abubuwan gina jiki.
“Vitamin B12 yana da yawa a cikin kayayyakin dabbobi kamar kifi, nama maras kyau, kaji, ƙwai, da madara mara ƙiba da mara ƙiba.Ƙarfafan hatsin karin kumallo kuma yana da kyakkyawan tushen B12 da sauran bitamin B."
"A lokacin kaka da lokacin hunturu, kuna buƙatar samun bitamin D daga abincin ku, saboda hasken rana bai isa ba don jikin ku don yin shi," in ji NHS.
Ya ce: “Daga ƙarshen Maris/farkon Afrilu zuwa ƙarshen Satumba, yawancin mutane za su iya yin duk bitamin D da suke bukata tare da hasken rana akan fatar jikinsu da kuma daidaita abinci.”

Hukumar ta NHS ta kara da cewa: “Shan sinadarin bitamin D da yawa na tsawon lokaci na iya sa sinadarin calcium da yawa ya taru a jiki (hypercalcemia).Wannan zai iya raunana kashi kuma ya lalata koda da zuciya.
"Idan kun zaɓi shan ƙarin bitamin D, 10 micrograms kowace rana ya wadatar ga yawancin mutane."
Hukumar lafiya ta kuma ce abinci yana shafar yanayin ku.Ya yi bayani: “Yin zaɓe mai kyau game da abincin da kuke ci zai iya sa ku ji daɗin motsin rai.Kuna yin wani abu mai kyau ga kanku, wanda ke haɓaka girman kan ku.
“Cin abinci mai kyau kuma yana taimaka wa kwakwalwar ku da aikin jikin ku yadda ya kamata.Nufin daidaitaccen abinci wanda ya haɗa da duk manyan rukunin abinci. ”