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Vitamin-nadu waa kaabaha jidhkeena iyo hab difaaceena ,marnaba kama maarano cunto dheeli tiran in aynu cunno haddii ay dhici waydo kawaran ,waa in uu qofku uu qaato fiitamiino dheeli tira nafaqo ahaan maalintii inta uu u baahan yahay.
Vitaminada qaar hadii qofka ay ka yaraadaan waxa uu isku arkaa calaamado badan oo lala xidhiidhiyo hadba vitamin ka ka dhiman qofka.
Maanta waxa aynu qoraalkeenan ku xusi doonaa vitamin-nada keeni kara hadii ay yaraadaan hurdo-yari waxa ka mid ah :-
- Vitamin D.
- Seexashada hurdada qayb baaxad weyn ayuu ka qaata ,waxa uu saxaa in si fudud looso daayo hormone ka hurdada ee melatonin,hadii vitamin D uu qofka uu hooseeyo lama soo daayo melatonin.
- Eeg heerka vitamin D ga jidhkaaga adiga oo lasoconaya heerarkiisa,qaado vitamin D oo kiniini ah .
- Magnesium hadii ay kaayartahay hurdo majirto sidoo kale.
- Vitamin B complex hadii ay kaa yartahay sidoo kale way adagtahay in hurdo aad seexatid :-
- Vitamin B1.
- Vitamin B2.
- Vitamin B3.
- Vitamin B4.
- Vitamin B6.
- Vitamin B9.
- Vitamin B12.
- Iron hadii ay kaa yartahay sidoo kale hurdo mahelaysid.
- Zinc hadii ay kaa yartahay hurdo kugu filan mahelaysid.
- Vitamin C oo isna ka qaybqaata hab wareegga hurdada ayaa qofka hadii uu ka yaryahay aanu helin hurdo ku filan.
Maxaa uu qofku iskaga ilaalin karaa in hurdo yaraan ay ku dhacdo:-
- In uu qaato vitamin nada D,Bcomplex,macdanta Magnesium,Iron iyo zinc oo ah kaabaha ugu weyn ee qofka hurdo yarida iyo qofka hurdadu ay ka khalkhalsantahay loogu sixi karo hurdada.
- Xaaladaha hurdo yarida keena oo meesha laga saaro sida :-
- xanuunada jiitama.
- jimicsi la’aanta.
- iskubuuqa.
- khilaafaadka qoyska.
