Wadanne Abinci ne ke haɓaka haemoglobin?

haemoglobinYana da matukar muhimmanci jikinmu yayi aiki. Demir, jajayen kwayoyin jini da karancin jini yana da alaƙa da. Amma haɓaka haemoglobin yana ɗaukar fiye da ƙara yawan ƙarfe.

Menene haemoglobin?

Samuwar haemoglobin Yana da mahimmanci ga jikinmu. Iron, CopperVitamins B12, B9 (folate) da C suna taka muhimmiyar rawa wajen samarwa. Kula da matakin haemoglobin Ana buƙatar daidaitaccen abinci. 

Don haka me yasa haemoglobin yake da mahimmanci?

haemoglobinfurotin ne da ake samu a cikin jajayen ƙwayoyin jini. Babban aikinsa shine ɗaukar iskar oxygen daga huhu zuwa duk sauran ƙwayoyin.

matakin haemoglobinƘananan matakan jini yana haifar da anemia. Sakamakon rashin abinci mai gina jiki, rashin samun abinci mai gina jiki, ciki, zubar jini, da wasu magunguna matakin haemoglobin iya faduwa.

Mafi yawan bayyanar cututtuka na ƙananan haemoglobin gajiyagazawar numfashi, dizziness, ciwon kai da ciwon kirjishine. Wannan yanayin, wanda ke da mummunan sakamako, kuma yana rinjayar tsarin zuciya.

Wadanne abinci ne ke kara haemoglobin?

Et

Jan namaYana da kyakkyawan tushen ƙarfe. matakin haemoglobinNau'in naman da zai tayar da

• Hanta: Ana samun mafi girman matakan ƙarfe, bitamin B12 da folate a cikin hanta. Sauran tushe masu kyau sune naman sa, turkey, da hanta kaza.

• Nice: Naman sa na ƙasa (mai laushi) shine tushen ƙarfe.

• Nonon kaji: Nono kaji Hakanan yana da kyau tushen ƙarfe.

kayayyakin teku

Kawa Abincin teku kamar caviar da caviar suna ba da fiye da buƙatunku na yau da kullun na baƙin ƙarfe da bitamin B12.

Pulse

Legumes suna da kyakkyawan tushen ƙarfe ga waɗanda ba masu cin nama ba. Waken soyaWaken koda da kajin na dauke da sinadarin iron da folate mai yawa.

Sitaci da hatsi

Rice bran, ruwan alkama da oat bran Taurari irin su sitaci kyakkyawan tushen ƙarfe ne. Duk da haka, ba su ƙunshi bitamin C, bitamin B12 da folate ba.

• Brown shinkafa: Yana da kyau tushen ƙarfe. 100 grams launin ruwan kasa shinkafa Ya ƙunshi kimanin milligrams 0,4 na baƙin ƙarfe.

• Dukan hatsi: Sha'ir, quinoa sannan duk hatsi irin su oatmeal shima yana da wadataccen ƙarfe. 

'Ya'yan itãcen marmari

bitamin C, matakin haemoglobinWajibi ne don sha da baƙin ƙarfe, wanda ya kara da lemun tsami, orange, guava Ana ba da shawarar 'ya'yan itace irin waɗannan don yawan abun ciki na bitamin C.

• Busassun 'ya'yan itace: Busassun apricots, zabibi da kwanan wata tushen ƙarfe ne. Baya ga baƙin ƙarfe, waɗannan busassun 'ya'yan itatuwa sun ƙunshi fiber da mahimman bitamin.

• Strawberry: Ga waɗanda ke da ƙananan matakan haemoglobin, yana ba da baƙin ƙarfe kuma yana ƙara ƙwayar ƙarfe a jiki.
• Busasshen plum: Wannan 'ya'yan itace mai arziki a cikin baƙin ƙarfe, fiber da bitamin C, wanda ke taimakawa wajen samar da RBCs (jajayen jini).
• Apple: Elmasuna da wadataccen ƙarfe (da sauran abubuwan gina jiki masu yawa), don haka inganta matakin haemoglobin Yana da kyau ga.
• Ruman: rummanYana da wadata a cikin baƙin ƙarfe, calcium, protein, carbohydrates, fiber da sauran bitamin da ma'adanai masu yawa. low haemoglobin Ana ba da shawarar ga mutanen da ke da

• Tumatir busasshen rana: gram 100 na tumatur busasshen rana ya ƙunshi har zuwa milligrams 9,1 na baƙin ƙarfe.

• Trabzon Persimmon: Wannan 'ya'yan itace tushen ƙarfe, bitamin C, antioxidants da sauran abubuwan gina jiki masu yawa.

• Mulberry: MulberryYana da matukar amfani ga waɗanda ke da ƙananan matakan haemoglobin.

• Currants: baki currant Yana ƙara ƙidayar RBC. Ya ƙunshi 100 zuwa 1 milligrams na baƙin ƙarfe a kowace gram 3.

• Kankana: dauke da baƙin ƙarfe kankanaHar ila yau, yana ƙara ƙwayar ƙarfe tare da abun ciki na bitamin C.

kayan lambu

• Ganyen ruwa: matakin haemoglobinYana da abun ciki na ƙarfe wanda ke ɗagawa

• Gwoza: gwoza, saboda yawan sinadarin folate haemoglobindagawa i.

• dankalin turawa,: dankalin turawa,Yana da wadata a cikin baƙin ƙarfe da bitamin C.

• Broccoli: Broccoli Tare da baƙin ƙarfe, yana kuma ƙunshi wasu mahimman abubuwan gina jiki kamar magnesium, bitamin A da C.

• Alayyahu: alayyafo, matakin haemoglobinYana daya daga cikin kayan lambu mafi kyau don kiwo gram 100 nasa ya ƙunshi har zuwa milligrams 4 na baƙin ƙarfe.

Shuke-shuke

Thyme, faski, Mint da cumin tsaba suna ba da tallafi ga buƙatun ƙarfe na yau da kullun azaman ganye da kayan yaji.

Ganyen Nettle yana da wadata a cikin baƙin ƙarfe, bitamin B da C, da sauran bitamin da yawa waɗanda ke ba da hanya don inganta ƙimar RBC.

kwai

wani kwaiYa ƙunshi kimanin gram 6 na furotin, 0,55 mcg na bitamin B12, 22 mcg na folate da 0,59 MG na baƙin ƙarfe.

'Ya'yan kabewa

100 gram 'ya'yan kabewa Ya ƙunshi kusan milligrams 15 na baƙin ƙarfe. Har ila yau, yana dauke da sinadarai masu mahimmanci wadanda ke sa fata tayi haske.

Dark cakulan

Dark cakulan matakin haemoglobinYana haɓaka matakan sukari na jini saboda kowane gram 100 na 80% duhu cakulan yana ba da miligiram 17 na baƙin ƙarfe.

Kwayoyi

almonds, gyada, cashew, Pine kwayoyi, hazelnuts, gyada - duk wadannan kwayoyi ne babban tushen baƙin ƙarfe.