07 Jan 2013


Maize contains rich in Carbohydrates, protein , iron, corn oils , antioxidant , vitamin C, thymine ,carotenoids , bioflavonoid ,copper, ferulic acid , vitamin K , phosphorus minerals and vitamins

Maize is highly rich in carbohydrates. Many people would prefer maize to other energy foods to supply them with energy. Being a starchy food, it releases energy slowly in the blood stream ensuring that you stay energized the whole day. Fortified maize meal is rich in minerals and vitamins. It is rich in iron, sodium and trace elements such as manganese.  Porridge made from maize is also sweet and delicious. It is fed to young children and can be a good substitute for milk. It is usually prepared using milk. It can be enriched by adding margarine and sugar.

 The non-sifted maize is particularly nutritious because the germ has not been removed. It is highly nutritious and beneficial to the body.  The endosperm is the energy store house. It is packed with high calories.
Maize of course has other uses. In other countries, it is used to make corn oil. Corn oil is mono unsaturated oil that is beneficial to the body. The oil is a good antioxidant and does not solidify at room temperature; hence does not cause have cholesterol found in animal fats. Corn flakes are made from corn (corn is same as maize).  Corn flakes are highly nutritious and a good source of energy and vitamins.

Health Benefits of Corn:

1. Good for Digestion:

Corn is high in dietary fiber which comprises of both soluble and insoluble fiber. Soluble fiber helps in blocking cholesterol absorption by turning into a gel like consistency whereas insoluble fiber prevents constipation and intestinal problems by promoting soft and bulky stool that can move easily through the intestines, thus reducing the chances of Irritable Bowel Syndrome and diarrhea.  Thus, it aids in preventing digestive problems like constipation and hemorrhoids as well as colon cancer. Though corn contains both types of fiber, it has a higher content of insoluble fiber.

2. Prevents Anemia:

Anemia is caused due to the deficiency of vitamin B12 and folic acid. Corn contains a significant amount of these as well as iron which is one of the essential minerals required to form new red blood cells. Deficiency of iron can also cause anemia.

3. Increased Energy:

Corn is considered as a starchy vegetable as it contains a high amount of carbohydrates which provide you with short term and long term energy. They also ensure proper functioning of brain and nervous system. One cup of corn provides around 29 grams of carbs. This is particularly beneficial for athletes as they require more carbs to optimize exercise performance. Moreover, corn is a complex carb so it gets digested at a slow pace, thus providing you with balanced energy levels that are free of peaks and valleys. It is advisable to eat corn a couple of hours before exercising for lasting energy.

4. Lowers LDL Cholesterol:

Cholesterol is produced by the liver and there are generally two types of cholesterol, HDL or good cholesterol and LDL or bad cholesterol. Bad cholesterol increases due to the intake of fatty food, thus weakening your heart and causing cardiovascular diseases. Sweet corn is rich in vitamin C, carotenoids and bioflavonoid that keep your heart healthy by controlling cholesterol levels and increasing the flow of blood. Corn oil has anti-atherogenic effect on the cholesterol levels as it lowers cholesterol levels by reducing cholesterol absorption by the body, thus preventing atherosclerosis and scavenging free radicals throughout the body.

5. Facilitates Weight Gain:

Corn is a great option for underweight people, referred to as ‘hard gainers’. They need to increase their caloric intake so as to put on some pounds on their frames. Corn is rich in carbs as well as calorie dense to bulk up your body. Thus, it can be a healthy addition to your meals if you are underweight. One cup of corn kernels provides as much as 130 calories.

6. Prevents Diabetes and Hypertension:

Organic fruits and vegetables like corn have proven to be effective in reducing the signs of diabetes. Regular consumption of corn kernels assists in the management of non-insulin dependent diabetes mellitus (NIDDM) and protects against hypertension due to the presence of phenolic phytochemicals in whole corn. Phytochemicals regulate the absorption and release of insulin in the body, thus reducing the chances of spikes and drops for diabetic patients and enabling them to maintain a normal lifestyle. Besides, corn is a good source of pantothenic acid. This vitamin B helps in carbohydrate, protein and lipid metabolism. Hence, it prevents stress by supporting the functioning of adrenal glands.

7. Stronger Connective Tissue:

Connective tissue comprises of bones, ligaments, tendons, muscles and cartilage. Corn contains the trace mineral manganese that strengthens the connective tissue. In addition to these, manganese keeps blood sugar levels stable and breaks down carbs and fat to provide energy. A cup of corn provides about 12 percent of the daily recommended value of manganese. Corn also contains a large proportion of minerals like magnesium, iron, copper and phosphorus which is needed for healthy bones. These nutrients prevent your bones form cracking as you grow older.

8. Improves Vision:

The yellow kernels of corn contain substances called carotenoids which reduce the risk of macular degeneration i.e. impairment of vision at the center of your line of sight. Beta-carotene helps in producing vitamin A, thus supporting better vision.

9. Anti-cancer Properties:

Research has proved that antioxidants found in corn can fight and eliminate cancer causing free radicals. Moreover, this grain is a good source of phenolic compound, ferulic acid which is effective in fighting tumors in the breast and liver.

10. Beneficial during Pregnancy:

Being a rich source of folic acid, corn is particularly beneficial for pregnant women. Deficiency of folic acid in pregnant women can cause the birth of underweight infants and also cause neural tube defects at birth. Thus, pregnant women should include corn in their diet as it benefits the health of both the child and the expecting mother. However, in case of high blood pressure or swollen hands or feet, it is advisable to consult their doctor first.

11. Beneficial for Heart:
Corn oil is said to have anti-atherogenic effect on cholesterol levels, thus, protecting against cardiovascular diseases. Corn oil is particularly beneficial for heart health as it has an optimal fatty acid combination, thus enabling omega-3 fatty acids to remove the damaging bad cholesterol and replace them at the bonding sites. As a result, it prevents the arteries from becoming clogged, reduces blood pressure and reduces the risk of heart attack and stroke.

12. Prevents Alzheimer’s disease:
Corn is a good source of thymine which is an integral participant in enzymatic reactions central to energy production as well as brain cell/cognitive function. It is also needed for the synthesis of acetylcholine, a neurotransmitter essential for memory and whose deficiency can cause age related impairment in mental function (senility) and Alzheimer’s disease.

13.Skin Benefits of Corn:

Corn is a good source of several vitamins including vitamin C, thiamin and niacin, as well as minerals and antioxidants which play an important role in skincare. Given below are the benefits of corn for skin.

Maintenance of Healthy Skin:
Yellow corn is a rich source of beta-carotene which forms vitamin A that is vital for the maintenance of healthy skin. Vitamin C and lycopene are potential antioxidants that prevent the UV generated free radicals from damaging the skin and increase the production of collagen that assists in the maintenance of smooth skin. Besides being eaten, corn can also be applied topically as corn oil which is a rich source of linoleic acid.

 Prevents Skin Problems:
Corn starch is used as an ingredient in many cosmetic products and can even be applied topically to soothe skin rashes and irritation. Carcinogenic petroleum products can be substituted with corn products in cosmetic preparations as skin creams use petroleum jelly as a base material which can block pores and worsen the skin conditions.

14.Hair Benefits of Corn:

Regular consumption of one cup of corn strengthens the hair follicles as it contains potent antioxidants like vitamin C and lycopene which assist in collagen production, thus maintaining smooth hair. Corn oil is particularly beneficial for adding sheen to your hair and numerous other hair care benefits given below.

 Combats Hair loss and Dryness:

Corn oil offers a great combination of fatty acids and nutrients such as vitamin E. Thus, topical application of this oil helps to keep the hair follicles hydrated, well-nourished and prevents premature ageing. The antioxidants prevent cell damage by trapping the free radicals. Hence, it is effective in combating dryness and hair fall due to free radical action. It also contains vitamin K that helps in the absorption of calcium, thus preventing hair loss.

 Maintenance of Healthy Hair:

Hot oil treatment with corn oil can give you soft and silky hair. It has a right balance of omega-3 and omega-6 fatty acids that controls inflammation and prevents the scalp from becoming dry and flaky. These fatty acids are important constituents of cell structure facilitating the transport of fat and deficiency of any of these can cause brittle hair or hair fall. For this purpose, heat corn oil for half a minute and massage it on your scalp with the tip of your fingers. Leave it for 15 minutes and then rinse with shampoo to get soft and lustrous hair.

Side Effects Of Corn

Wondering what could be the side effects of corn which forms one of the staple foods in many parts of world. To our surprise, it’s true that along with several uses in the form of human food, chemicals and medicines, corn is also associated with some adverse effects on health. Let’s have a look on the dangers of corn which we generally ignore but are worth consideration to avoid any long term health disorders.

1. Allergic Reactions:
Consuming corn can lead to allergies and symptoms like rashes on the skin, swelling of mucous membrane, vomiting, etc. Many people also suffer from asthma attack and anaphylaxis after eating corn. The main reason behind the allergies is the ingestible protein present in the corn.

2. Risk Of Pellagra:
Corn is a staple food of many people. If you consume corn in high amounts, then you are at the risk of pellagra. Pellagra is nothing but the deficiency of vitamins, especially niacin in the body. Corn is deficient in amino acids (lysine and tryptophan) and niacin, which helps to protect the body from pellagra. If corn forms the major chunk of your diet, then make sure that you supplement your diet with vitamin-rich foods to prevent pellagra.

3. Not Good For Diabetics:
Corn adversely affects people suffering from diabetes as it increases the blood sugar level in the body. Corn has a high carbohydrate content, which leads to the increase in blood sugar levels. So people suffering from diabetes should not consume corn in large quantities.

4. Causes Bloating And Flatulence:
Corn contains a high percentage of starch. When you consume corn, it breaks down in the large intestine and produces a lot of gas. So if someone consumes corn in large quantities, then it can cause bloating and flatulence.

5. Causes Indigestion And Stomach Upset:
Corn is a good source of fiber and other vital nutrients, which helps in flushing out bad toxins from the body. But an overdose of these fibers can be bad for your stomach. Even if you eat large portions of cereals, then it can lead to indigestion and stomach cramps! So, keep a watch on how much corn you are consuming, in any of its forms.

6. Causes Intestinal Irritation And Diarrhea:
Corn should not be consumed raw as it can result in diarrhea. Corn also leads to many intestinal disorders. You must consult your doctor if you find symptoms that warrant some checking out.

7. Causes Tooth Decay:
Corn contains a good amount of sugar, so it can lead to tooth decay in some people. This is a relatively rare side effect of corn, but not one that should be taken lightly! Make sure you follow a good oral hygiene and brush your teeth after eating corn.

8. Increases Weight:

As mentioned before, corn contains a heavy dose of sugar and carbohydrate. Overzealous eating of corn can surely lead to weight gain. People on a diet should avoid consumption of corn.

9. Leads To Lethargy:

Corn contains an ample amount of starch. Starch can cause drowsiness and lead to lethargy.

These are the side effects of eating corn. Most of these so-called negative effects of corn can actually be countered with a balanced meal. For the rest, well, just watch your portion size!

ေျပာင္းဖူးတြင္ပါ၀င္ေသာ အဟာရမ်ား

ေျပာင္းဖူးတြင္ ကစီဓါတ္၊အသားဓါတ္၊ သံဓါတ္၊ ေျပာင္းဖူးဆီ၊ ဗီတာမင္၊ သတၱဳဓါတ္၊ carotenoids , bioflavonoid,copper, vitamin K ,ferulic acid, thymine, phosphorus  ႏွင့္ အျခားေသာ ႏုပ်ိဳေစေသာ ဓါတ္မ်ားပါ၀င္ပါသည္။ 
ကစီဓါတ္မ်ားေသာ အစားအစာျဖစ္တဲ့အတြက္ေၾကာင့္ ေျပာင္းဖူးက ခႏၶာကိုယ္အတြက္ လိုအပ္ေသာ စြမ္းအင္မ်ားကို ေသြးတြင္းသို႔ ျဖည္းျဖည္းခ်င္း ထုတ္လႊင့္ေပးပါသည္။ ထုိ႔ေၾကာင့္ ေျပာင္းဖူးစားေသာအခါမွာ သင္ကတစ္ေန႔လံုး အားရွိျပီး တတ္ၾကြသလို ခံစားရပါလိမ့္မယ္။ ေျပာင္းဖူးသည္ သံဓါတ္၊ ဆိုဒီယမ္ဓါတ္ႏွင့္ မဂၢနီဆီယမ္ အနည္းငယ္ပါ၀င္ပါသည္။ ကေလးငယ္ေတြကို ႏို႔ျပီးလ်င္ အစားထိုးျဖည့္စြက္စာသည္ ေျပာင္းဖူးသာျဖစ္ပါသည္။ ေျပာင္းဖူးထဲတြင္ ပါ၀င္ေသာ ေျပာင္းဖူးေစ့သည္ စြမ္းအင္အဓိကထုတ္ေပးေသာ ေနရာျဖစ္ပါသည္။ ေျပာင္းဖူးကို တစ္ခ်ိဳ႕ေသာ ႏုိင္ငံမ်ားတြင္ ေျပာင္းဖူးဆီအျဖစ္ အဓိကအသံုးျပဳၾကပါသည္။ ေျပာင္းဖူးထဲတြင္ ပါ၀င္ေသာ မျပည့္၀ဆီတစ္မ်ိဳး (mono unsaturated oil) သည္ ခႏၶာကိုယ္အတြက္ လြန္စြာအသံုး၀င္ပါသည္။ 

 ေျပာင္းဖူး၏ ေကာင္းက်ိဳးမ်ား

၁။ အစာေျခစနစ္ကို ေကာင္းမြန္ေစျခင္း 
ေျပာင္းဖူးသည္ အစာေျခဖ်က္မႈတြင္ ေပ်ာ္၀င္ႏိုင္ေသာ အမွ်င္မ်ားႏွင့္ မေပ်ာ္၀င္ႏိုင္ေသာ အမွ်င္မ်ားျဖင့္ ဖြဲ႔စည္းထားပါသည္။ ေပ်ာ္၀င္ႏိုင္ေသာအမွ်င္မ်ားသည္ ခႏၶာကိုယ္အတြင္းသို႔ ကိုလတ္စထေရာဓါတ္မ်ား စုပ္ယူျခင္းကို တားျမစ္ျပီးေတာ့ မေပ်ာ္၀င္ႏိုင္ေသာ အမွ်င္မ်ားသည္ ၀မ္းခ်ဳပ္ျခင္းမွ ကာကြယ္ေပးပါသည္။ ထို႔အျပင္ အူႏွင့္ဆိုင္ေသာေရာဂါမ်ား ျဖစ္ေသာ ၀မ္းေလွ်ာျခင္း၊ ၀မ္းပ်က္ျခင္း ႏွင့္ အူေရြ႕ရွားမႈမမွန္ျခင္း ေရာဂါမ်ားကိုလည္း သက္သာေစပါသည္။ ထုိ႔အျပင္ အူမၾကီးကင္ဆာႏွင့္ လိပ္ေခါင္းေရာဂါမ်ားကိုလည္း ၀မ္းပံုမွန္သြားေစျခင္းျဖင့္ သက္သာေစပါသည္။ 

၂။ ေသြးအားနည္းေရာဂါကို ကာကြယ္ျခင္း
ဗီတာမင္ B12 ႏွင့္ Folic acid တို႔ ခ်ိဳ႕တဲ့ျခင္းေၾကာင့္ျဖစ္ေသာ ေသြးအားနည္းေရာဂါမ်ား ၊ သံဓါတ္အားနည္းျခင္းေၾကာင့္ျဖစ္ေသာ ေသြးအားနည္းျခင္းမ်ာကုိလည္ ကာကြယ္ေပးပါသည္။ 

၃။ စြမ္းအင္တိုးပြားေစျခင္း
အထက္ပါ ေဖာ္ျပထားသည့္အတိုင္း ကစီဓါတ္အလြန္မ်ားစြာ ပါ၀င္ျခင္းေၾကာင့္ ခႏၶာကိုယ္အတြက္ လိုအပ္ေသာ စြမ္းအင္မ်ားကုိ ေႏွးေကြးစြာထုတ္ေပးပါသည္။ စြမ္းအင္ပံုမွန္ရရွိျခင္းေၾကာင့္ ဦးေႏွာက္ႏွင့္အာရံုေၾကာအဖြဲ႔အစည္းမ်ားသည္ ေကာင္းမြန္စြာ အလုပ္လုပ္ႏိုင္ပါသည္။ ထုိ႔ေၾကာင့္ ေျပာင္းဖူးကို အားကစားသမားမ်ား စားသံုးသင့္ပါသည္။ ေလ့က်င့္ခန္းမျပဳလုပ္မီ ၂နာရီခန္႔ အလိုတြင္ ေျပာင္းဖူးစားျခင္းက ေကာင္းမြန္ေသာအေလ့အထတစ္ခု ျဖစ္ပါသည္။ 

၄။ LDL ကိုလတ္စထေရာမ်ားကို ေလ်ာ့ခ်ေပးျခင္း 
ခႏၶာကိုယ္တြင္ ေကာင္းေသာ ကိုလတ္စထေရာ (HDL) ႏွင့္ မေကာင္းေသာ ကိုလတ္စထေရာ (LDL) ႏွစ္မိ်ဳးရွိပါသည္။ LDL ကိုလတ္စထေရာမ်ားသည္ အဆီမ်ားေသာ အစားအစာမ်ား စားသံုးျခင္းေၾကာင့္ တုိးပြားလာပါသည္။ ၄င္းသည္ ႏွလံုးအားနည္းေစျပီး ႏွလံုးႏွင့္ဆိုင္ေသာ ေရာဂါမ်ားကုိ ျဖစ္ပြားေစပါသည္။ ေျပာင္းဖူးတြင္ ပါ၀င္ေသာ  vitamin C, carotenoids ႏွင့္ bioflavonoid တို႔သည္ ႏွလံုးကို က်မ္းမာေစပါသည္။ ေျပာင္းဖူးသည္ ခႏၶာကိုယ္အတြင္းသို႔ LDL စုပ္ယူမႈကို ေလ်ာ့ခ်ေစျခင္းျဖင့္ ေသြးတြင္းရွိ LDL မ်ားကို ေလ်ာ့က်ေစပါသည္။ 

၅။ ကိုယ္အေလးခ်ိန္တတ္ေစျခင္း
ေျပာင္းဖူးသည္ အလြန္ပိန္ေသးေနသူမ်ားအတြက္ အထူးေကာင္းမြန္ပါသည္။ ေျပာင္းဖူးတြင္ ပါ၀င္ေသာဓါတ္မ်ား အထူးသျဖင့္ ကစီဓါတ္မ်ားႏွင့္ အျခားေသာ သတၱဳမ်ားေၾကာင့္ ပိန္ေနသူမ်ားအတြက္ ကိုယ္အေလးခ်ိန္အလ်င္အျမန္တတ္ရန္ အေထာက္အကူျပဳပါသည္။ 

၆။ ဆီးခ်ိဳ ေသြးခ်ိဳႏွင့္ ေသြးတိုးေရာဂါ ကာကြယ္ေပးျခင္း
သဘာ၀ သစ္သီး၊ သစ္ရြက္မ်ားႏွင့္ ေျပာင္းဖူးကဲ့သို႔ေသာ အရာမ်ားသည္ ဆီးခ်ိဳေရာဂါ လကၡဏာမ်ားကို သက္သာေစပါသည္။ ေျပာင္းဖူးေစ့ သို႔မဟုတ္ ေျပာင္းဖူးေသးေသးေလးမ်ားကို ပံုမွန္စားေသာက္လ်င္ အင္ဆူလင္ေၾကာင့္မဟုတ္ေသာ ဆီးခ်ိဳေရာဂါကို အထိုက္အေလ်ာက္ သက္သာေစပါသည္။ phenolic phytochemicals ပါ၀င္ျခင္းက ေသြးတိုးေရာဂါကို ကာကြယ္ေပးပါသည္။ Phytochemicals မ်ားသည္ ခႏၶာကိုယ္အတြင္းကို အင္ဆူလင္ဓါတ္ စုပ္ယူျခင္းႏွင့္ ထုတ္လႊတ္ျခင္းကို ထိန္းညွိေပးပါသည္။ ထုိ႔ေၾကာင့္ ဆီးခ်ိဳေရာဂါသည္မ်ား ျဖစ္ေလ့ရွိသည္ ခံတြင္းပ်က္ျခင္း၊ အစာအလြန္အမင္းစားခ်င္ျခင္း စသည္မ်ားကို ပံုမွန္ျဖစ္ေစသည္။ adrenal glands ၏ လုပ္ငန္းေဆာင္တာမ်ားကို ေျပာင္းဖူးက ကူညီျခင္းေၾကာင့္ စိတ္ဖိစီးမႈကိုလည္း ေလ်ာ့က်ေစပါသည္။ 

၇။ ခႏၶာကိုယ္အတြင္းရွိ ၾကြက္သားႏွင့္ အရိုးမ်ားကို သန္မာေစျခင္း
ေျပာင္းဖူးတြင္ ပါ၀င္ေသာ မဂၢနီဆီယမ္ဓါတ္သည္ အရိုးႏွင့္ ၾကြက္သားမ်ားကို သန္မာေစပါသည္။ ထို႔အျပင္ မဂၢနီဆီယမ္သည္ ေသြးတြင္းရွိအခ်ိဳဓါတ္မ်ားကို ထိန္းညွိေပးပါသည္။ ေျပာင္းဖူးတြင္ copper ႏွင့္ phosphorus မ်ားလည္း ပါ၀င္ျခင္းေၾကာင့္ အရိုးကိုသန္မာေစပါသည္။ 

၈။ အျမင္စြမ္းအားေကာင္းေစျခင္း
အ၀ါေရာင္ရွိေသာ ေျပာင္းဖူးေစမ်ားတြင္ carotenoids ပါ၀င္ျခင္းေၾကာင့္ မ်က္လံုးအတြင္းရွိ Macular cell မ်ား ပ်က္စီးျခင္းကို အေတာ္အသင့္ တားဆီးေပးပါသည္။ Beta-carotene သည္ ဗီတာမင္ ေအ ထုတ္ယူျခင္းကို အားေပးျခင္းေၾကာင့္ အျမင္အာရံုေကာင္းမြန္ေစပါသည္။ 

၉။ ကင္ဆာေရာဂါကို ကာကြယ္ေပးျခင္း
ေလ့လာခ်က္မ်ားအရ ေျပာင္းဖူးသည္ free radicals ေၾကာင့္ျဖစ္ေသာ ကင္ဆာေရာဂါအမ်ဳိးအစားကို အတိုင္းအတာတစ္ခုအထိ ကုသႏိုင္သည္ဟု သိရွိရသည္။ ferulic acid သည္ ရင္သားႏွင့္ အသည္း တုိ႔တြင္ ျဖစ္ေလ့ရွိေသာ အလံုးအက်ိတ္မ်ားကို တုိက္ခုိက္ရာတြင္ အလြန္အေရးပါ ပါသည္။ 

၁၀။ ကိုယ္၀န္ေဆာင္မ်ားအတြက္ ေကာင္းက်ိဳးမ်ား
 ေဖာလစ္အက္ဆစ္ဓါတ္ အမ်ားအျပားပါ၀င္ျခင္းေၾကာင့္ ၄င္းဓါတ္ခ်ိဳ႕တဲ့ျခင္းေၾကာင့္ ျဖစ္ေလ့ရွိေသာ ကေလးကိုယ္အေလးခ်ိန္မျပည့္ျခင္း၊ ဦးေႏွာက္ဖြံ႔ျဖိဳးမႈအားနည္းျခင္း ၊စသည့္ အရာမ်ားကို တားဆီးေပးပါသည္။ သို႔ေသာ္လည္း ေသြးတိုးေရာဂါရွိလ်င္ (သို႔မဟုတ္) ေျခလက္မ်ား ေဖာေနလ်င္ ဆရာ၀န္ႏွင့္တိုင္ပင္ျပီးမွသာ ေျပာင္းဖူးစားသင့္ပါသည္။ 

၁၁။ ႏွလံုးက်န္းမာေစျခင္း
ေျပာင္းဖူးဆီသည္ အထက္တြင္ေဖာ္ျပထားသည့္အတိုင္း ကိုလတ္စထေရာမ်ားကို ေလ်ာ့က်ေစျခင္းေၾကာင့္ ႏွလံုးေသြးေၾကာပိတ္ေရာဂါကို ကာကြယ္ေပးပါသည္။ အိုမီဂါ ၃ႏွင့္ တြဲျပီး ေသြးလႊတ္ေၾကာထဲတြင္ အလိုအေလ်ာက္ေသြးခဲျခင္းကို တားဆီးေပးျခင္းေၾကာင့္ ေသြးတိုးေရာဂါႏွင့္ ေလျဖတ္ျခင္းမ်ားကို ကာကြယ္ေပးပါသည္။ 

၁၂။ သူငယ္ျပန္ေရာဂါကို ကာကြယ္ေပးျခင္း

thymine ဓါတ္သည္ ဦးေႏွာက္ဆဲလ္မ်ားႏွင့္ မွတ္ဥာဏ္မ်ားအတြက္လိုအပ္ေသာ စြမ္းအင္ကို အဓိက ေပးစြမ္းပါသည္။ ၄င္းသည္ ဦးေႏွာက္အတြင္းရွိ ဆဲလ္မ်ား ႏွင့္ အာရံုေၾကာတစ္ခုႏွွင့္တစ္ခု ေပးပုိ႔ေသာ ၾကားခံနယ္ acetylcholine ထုတ္လုပ္ရာတြင္ အဓိကလုိအပ္ေသာ အရာျဖစ္ပါသည္။ 

၁၃။ အေရျပားအတြက္ ေကာင္းမြန္ျခင္း
 ေျပာင္းဖူးတြင္ ပါ၀င္ေသာ vitamin C, thiamin , niacin , သတၱဳဓါတ္မ်ား ,antioxidants မ်ားသည္ အေရျပားအတြက္ အဓိက ပါ၀င္ေသာအရာျဖစ္ပါသည္။ ေျပာင္းဖူးသည္ အေရျပားအလွအပကို ထိန္းသိမ္းေပးပါသည္။ beta-carotene,Vitamin C ႏွင့္ lycopene တို႔သည္ ခႏၶာကိုယ္အတြင္းသို႔ UV ႏွင့္ ခရမ္းလြန္ေရာင္ျခည္မ်ား ၀င္ေရာက္ျခင္းမွ ကာကြယ္ေပးပါသည္။ ေကာ္လာဂ်င္ ထုတ္လုပ္မႈကို အားေပးကူညီျခင္းေၾကာင့္ အသားအေရကိုႏူးညံ့ေခ်ာမြတ္ေစပါသည္။ အေရျပားယားျခင္း ၊ေခြ်းေပါက္က်ယ္ျခင္းမ်ားကိုလည္း သက္သာေစပါသည္။ 

၁၄။ ဆံေကသာေကာင္းက်ိဳး
vitamin C ႏွင့္ lycopene သည္ ဆံေကသာကို ႏူးညံ့ေခ်ာေမြ႔ေစပါသည္။ ဆံေကသာေျခာက္ျခင္း၊ ဆံပင္ကြ်တ္ျခင္းမ်ားကို ဗီတာမင္ အီးႏွင့္ fatty acids တို႔က ကာကြယ္ေပးပါသည္။ ေျပာင္းဖူးဆီကို ဆံေကသာကိုလိမ္းျခင္းျဖင့္ ဆံေကသာေျခာက္ျခင္း၊ ဆံေကသာက်ိဳးျခင္းမ်ားအတြက္ ကာကြယ္ေပးပါသည္။ ေျပာင္းဖူးတြင္ပါ၀င္ေသာ ဗီတာမင္ေကသည္ ကယ္ဆီယမ္ဓါတ္ကို စုပ္ယူျခင္း အားေကာင္းေစျခင္းေၾကာင့္ ဆံပင္ကြ်တ္ျခင္းမွ သက္သာေစပါသည္။

ေျပာင္းဖူး၏ ေဘးထြက္ဆိုးက်ိဳးမ်ား 
ေျပာင္းဖူးသည္ အခ်ိဳ႕ေသာသူမ်ားတြင္ ဓါတ္မတည့္မႈ ျဖစ္ေစႏိုင္ပါသည္။ ထုိသုိ႔ဓါတ္မတည့္လ်င္ အေရျပားေပၚတြင္ အနီကြက္မ်ားထြက္ျခင္း၊ ယားျခင္း၊ ခႏၶာကိုယ္ေရာင္ျခင္း ႏွင့္ အန္ျခင္းတုိ႔ကို ျဖစ္ေစနိုင္ပါသည္။ အခ်ိဳဓါတ္ အလြန္အမင္း ပါ၀င္ျခင္းေၾကာင့္ ဆီိးခ်ိဳေရာဂါရွင္မ်ားသည္ ေျပာင္းဖူးစားလ်င္ သတိထားစားသင့္ပါသည္။ ဆရာ၀န္ႏွင့္ တိုင္ပင္ျပီးမွသာ ဆီးခ်ိဳရွင္မ်ား ေျပာင္းဖူးစားသင့္ပါသည္။ အကယ္၍ ကိုယ့္သေဘာႏွင့္စားလိုလ်င္ အနည္းငယ္သာ စားရပါမည္။  ေျပာင္းဖူးသည္ ကစီဓါတ္အလြန္အမင္း ပါ၀င္ျခင္းေၾကာင့္ ရင္ျပည့္ျခင္း၊ ဗိုက္ကယ္ျခင္း၊ ေလပြျခင္းမ်ားကို ျဖစ္ေစပါသည္။ ေျပာင္းဖူးကို အလြန္အမင္းစားလ်င္ ေျပာင္းဖူးတြင္ ပါ၀င္ေသာအမွ်င္ဓါတ္မ်ားသည္ အစာအိမ္ကို ထိခိုက္ေစပါသည္။ အမွ်င္ဓါတ္မ်ားသည္ ခႏၶာကိုယ္ထဲတြင္ အလြန္မ်ားလ်င္ ၀မ္းေလ်ာတတ္ပါသည္။ ေျပာင္းဖူးတြင္ ပါ၀င္ေသာ အခ်ိဳဓါတ္မ်ားသည္ လိုအပ္သည္ထက္လြန္ကဲပါက ခႏၶာကိုယ္အေလးခ်ိန္တတ္ေစပါသည္။ ကစီဓါတ္ကို အမ်ားအျပားစားသံုးလ်င္ ေခါင္းေ၀ျပီး အသက္ေသသည္အထိ အႏၱရာယ္ရွိေစပါသည္။ သုိ႔ေသာ္ ကစီဓါတ္လြန္ကဲ၍ ေသေသာသူသည္ လက္ေတြ႕ဘ၀တြင္ မရွိပါ။


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