Karfe sha, jiki yana samun isasshen abinci ma'adinan ƙarfeyana nufin ɗauka da amfani da shi don ayyukan da suka dace.
Iron shine ma'adinai mai mahimmanci wanda ya zama dole don aikin lafiya na jiki. Don haka, yana da mahimmanci ku sami isasshen abinci daga abincin ku na yau da kullun. Tare da abun da ke cikin baƙin ƙarfe na abin da kuke ci, yawancin ƙarfen da jikinku ke sha yana da mahimmanci.
a cikin jiki baƙin ƙarfe sha Lokacin da ya faru, ana amfani da shi azaman tubalin ginin haemoglobin, sunadaran da ake samu a cikin jajayen ƙwayoyin jini wanda ke taimakawa yanayin iskar oxygen.
Iron kuma wani sashi ne na myoglobin, furotin ajiyar oxygen da ake samu a cikin tsokoki. Ana amfani da wannan iskar oxygen don gina tsoka.
Matsakaicin adadin baƙin ƙarfe da aka ba da shawarar shine 7-18 MG kowace rana don yawan jama'a kuma yana iya zuwa gram 27 ga mata masu juna biyu.
A cikin wannan rubutu "mene ne shakar baƙin ƙarfe”, “abincin da ke ƙara ƙarfin baƙin ƙarfe”, “abincin da ke rage yawan baƙin ƙarfe”, “don ƙara ƙarfin ƙarfe”me za ayiZa a gaya muku abin da kuke buƙatar sani game da batutuwan.
Ciwon Ƙarfe da Rashin Ƙarfe
karancin ƙarfeshine mafi yawan sanadin cutar anemia, wanda ke shafar mutane biliyan daya a duniya. Mutumin da ke da ƙarancin ƙarfe zai nuna alamu iri-iri, ciki har da gajiya, juwa, ciwon kai, jin sanyi, da ƙarancin numfashi lokacin yin ayyuka masu sauƙi.
Rashin ƙarancin ƙarfe kuma yana shafar hanyoyin tunani. Rashin ƙarancin ƙarfe a farkon ƙuruciya yana da alaƙa da hankali.
Ciki, shekarun haihuwa, matasa da mata suna cikin haɗari musamman ga ƙarancin ƙarfe.
Wannan shi ne saboda shansu baya biyan buƙatun ƙarfe na jiki da yawa. Bugu da kari, ana tunanin masu cin ganyayyaki da masu cin ganyayyaki gabaɗaya sun fi fuskantar ƙarancin ƙarfe.
Abincin da ke Kara Shakar ƙarfe
Iron daga abinci ba ya shiga jiki daidai gwargwado, amma wasu abinci na iya karawa jiki sha. nema abincin da ke ƙara yawan ƙwayar ƙarfe;
Abinci mai arziki a cikin bitamin C
Vitamins da ke ƙara yawan ƙwayar ƙarfeDaya daga cikinsu shine bitamin C.
Ta yaya bitamin C ke ƙara yawan jan ƙarfe?
Heme yana ɗaukar baƙin ƙarfe kuma yana adana shi a cikin nau'i mai sauƙi wanda jiki ke sha. abinci mai yawan bitamin C Citrus, duhu kore ganye kayan lambu, barkono, kankana da strawberriesBabbar mota.
A cikin binciken daya, shan 100 MG na bitamin C baƙin ƙarfe shaAn gano cewa ya karu da kashi 67%. Don haka, lokacin da kuke cin abinci mai yawa na baƙin ƙarfe, shan ruwan 'ya'yan itace citrus ko cinye wasu abinci mai albarkar bitamin C. baƙin ƙarfe shayana ƙarawa.
Abincin da ke da bitamin A da beta-carotene
bitamin AYana taka muhimmiyar rawa wajen kiyaye hangen nesa mai kyau, haɓakar kashi da tsarin rigakafi. Beta-carotene wani launi ne na ja-orange da ake samu a cikin tsire-tsire da 'ya'yan itatuwa. Yana juya zuwa bitamin A cikin jiki.
beta-carotene da abinci mai kyau tushen bitamin A; karas, zaki da dankali, alayyahu, Kale, zucchini, ja barkono, apricots, lemu da peach.
Ɗaya daga cikin binciken da aka yi na mutane 100 sun ciyar da abinci na hatsi ya gano cewa bitamin A baƙin ƙarfe shaAn gano cewa shinkafa ta karu da kashi 200%, alkama da kashi 80%, masara da kashi 140%.
A cikin wannan binciken, ƙara beta-carotene a cikin abinci yana ƙara yawan shan shinkafa fiye da 300%, yayin da karuwar alkama da masara ya kasance 180%.
Nama, Kifi da Kaji
Nama, kifi da kaza kawai heme baƙin ƙarfe shaBa wai kawai yana samar da hydration ba, yana kuma sauƙaƙe ɗaukar nau'in nau'in nau'in heme.
Nazarin ya nuna cewa ƙara gram 75 na nama a cikin abinci ba heme bane. baƙin ƙarfe shaya nuna karuwar kusan sau 2,5.
Dangane da binciken binciken, an kiyasta gram 1 na nama, kifi ko kaji don samar da ingantaccen sakamako mai kama da na 1 MG na bitamin C.
Abincin da ke Rage shaƙar ƙarfe
Kamar yadda wasu abinci ke ƙara sha, wasu yana rage karfin ƙarfe yana da tasiri. nema abincin da ke hana jan ƙarfe...
Abincin da Ya ƙunshi phytate
Phytate ko phytic acidAna samunsa a cikin abinci irin su hatsi, waken soya, goro, da legumes. Ko da ƙananan adadin phytate baƙin ƙarfe shaiya rage muhimmanci
A cikin binciken daya, kusan 2 MG na phytate a cikin abinci ya hana shan baƙin ƙarfe da kashi 18% lokacin da aka ƙara shi cikin alkama.
Mummunan sakamako na phytate, heme kamar bitamin C ko nama baƙin ƙarfe shaAna iya hana shi ta hanyar cin abincin da ke karuwa
Abincin Calcium-Mai Wadata
alliYana da ma'adinai da ba dole ba ne don lafiyar kashi. Duk da haka, wasu shaidun baƙin ƙarfe shayana nuna cewa an toshe shi.
Nazarin ya nuna cewa ɗari da sittin da biyar MG na calcium daga madara, cuku, ko kari yana rage sha da kashi 50-60%.
Don ƙara ƙwayar ƙarfe, abincin da ke da sinadarin calcium bai kamata a ci shi tare da abinci mai dauke da ƙarfe ba. Game da kari, yakamata a sha sinadarin calcium da iron a lokuta daban-daban na yini, idan zai yiwu.
Abincin da Ya ƙunshi Polyphenols
Polyphenols; Ana samunsa da yawa a cikin abinci da abubuwan sha na shuka kamar kayan lambu, 'ya'yan itatuwa, wasu hatsi da legumes, shayi, kofi, da giya. Kofi da shayi da aka cinye tare da abinci suna da babban abun ciki na polyphenol kuma ba heme ba ne. baƙin ƙarfe shame ya hana.
A cikin binciken daya, shan kofi na shayi na baki tare da abinci ya rage sha da kashi 60-70%. Koyaya, raguwar sha shine kawai 20% lokacin da mahalarta suka sha shayi tsakanin abinci.
Don magance mummunan tasirin polyphenols, ana bada shawarar sha shayi ko kofi tsakanin abinci, ba tare da abinci ba.
Wadanne Abinci ne Suka Kunshi Iron?
Wataƙila kun ji cewa za ku iya samun ƙarfe daga jan nama, amma akwai wasu abinci waɗanda a zahiri suna ɗauke da ƙarfe. A cikin abinci, baƙin ƙarfe yana samuwa a cikin nau'i biyu: heme da non-heme iron.
Tushen Heme Iron
Ana samun baƙin ƙarfe na Heme a cikin abincin dabbobi masu ɗauke da haemoglobin, kamar nama, kifi, da kaji. Iron Heme shine mafi kyawun nau'in ƙarfe saboda kashi 40 cikin XNUMX na jikinka yana ɗaukar shi cikin sauƙi. Kyakkyawan tushen abinci na heme iron sun haɗa da:
- Naman sa
- Kaza
- Gari
- Kifi irin su halibut, haddock, bass na teku, salmon ko tuna
– Shellfish, irin su kawa da mussels.
– Jajayen nama da naman gabobin jiki kamar hanta suna da kyau musamman tushe.
Madogaran ƙarfen da ba na heme ba
Iron wanda ba shi da heme yana zuwa da farko daga tushen shuka kuma ana samunsa a cikin hatsi, kayan lambu da kayan abinci masu ƙarfi. Yawancin kari sun ƙunshi baƙin ƙarfe wanda ba na heme ba, da kuma nau'in da aka wadatar da baƙin ƙarfe ko ƙarawa ga abinci mai ƙarfi.
An kiyasta cewa kashi 85-90% na jimlar baƙin ƙarfe ya fito ne daga nau'in da ba na heme ba kuma 10-15% ya fito ne daga siffar heme. Iron wanda ba shi da heme yana sha jiki sosai fiye da baƙin ƙarfe.
Kyakkyawan tushen baƙin ƙarfe ba na heme sun haɗa da:
– Ƙarfafa hatsi, shinkafa, alkama da hatsi
– Ganyayyaki masu ganye masu duhu kamar alayyahu da Kale
Shawarwari masu zuwa za su taimaka muku haɓaka yawan ƙarfe na abinci:
Ku ci jajayen nama
Wannan shine mafi kyawun tushen ƙarfe na heme mai sauƙin ɗauka. Idan kuna da ƙarancin ƙarfe, zaku iya ci sau da yawa a mako.
Ku ci kaza da kifi
Waɗannan su ne kyakkyawan tushen heme iron.
Cin abinci mai arziki a cikin bitamin C
Vitamin C da kuma jan ƙarfe Akwai dangantaka ta kud da kud a tsakanin hema don ƙara ƙarfin ƙarfe Yi amfani da abinci mai arziki a cikin bitamin C yayin cin abinci. Misali, ruwan lemun tsami da aka matse akan ganyen ganye zai kara sha.
Ka guji kofi, shayi ko madara tare da abinci
A guji su a lokacin abinci mai ɗauke da abinci mai ƙarfe. Sha kofi ko shayi tsakanin abinci.
Zabi abinci mai arzikin da ba ƙarfe ba
Idan ba ku ci nama da kifi ba, ku ci abinci mai wadataccen ƙarfe mai ƙarfi.
Soaking, sprouting da fermentation
Jiƙa, tsiro da fermentation na hatsi da legumes na rage adadin phytates da ke faruwa a cikin waɗannan abinci. baƙin ƙarfe shayana ƙarawa.
Cin abinci mai arziki a cikin lysine
lysine cin abinci na tsire-tsire kamar legumes da quinoa mai arzikin amino acid shazai iya karuwa.
A sakamakon haka;
Iron shine ma'adinai mai mahimmanci don aikin jiki. Akwai nau'ikan abinci guda biyu: heme da wadanda ba heme. Nama, kifi da kaji sun ƙunshi nau'i na heme, wanda jiki ke iya ɗaukar shi cikin sauƙi.
Iron wanda ba shi da heme galibi ana samunsa ne a cikin abincin da ake samu daga tsirrai, amma wannan nau'in yana da wahala ga jiki ya sha.
Kuna iya ƙara shawar jikin ku ta hanyar cin abinci mai ɗauke da bitamin C, bitamin A, nama, kifi da kaji a cikin abincinku. A daya hannun, abinci dauke da phytates, calcium da polyphenols. baƙin ƙarfe shazai iya hana shi.
