Copper a cikin abinci

Copper wani mahimmin abu ne wanda yake cikin jikin jikin mutum.

Copper yana aiki da ƙarfe don taimakawa jiki samar da jajayen ƙwayoyin jini. Hakanan yana taimakawa kiyaye jijiyoyin jini, jijiyoyi, garkuwar jiki, da kasusuwa cikin koshin lafiya. Copper shima yana taimakawa wajen sha ƙarfe.

Oysters da sauran kifin kifin, hatsi cikakke, wake, kwayoyi, dankali, da naman gabobin (kodan, hanta) sune tushen jan ƙarfe. Ganyen ganye mai duhu, bushewar 'ya'yan itace kamar prunes, koko, barkono baƙi, da yisti suma tushen jan ƙarfe ne a cikin abincin.

A al'ada mutane suna da isasshen jan ƙarfe a cikin abincin da suke ci. Cutar Menkes (cututtukan gashi na kinky) cuta ce mai saurin gaske game da narkewar narkewar ƙarfe wanda ke kasancewa kafin haihuwa. Yana faruwa a jarirai maza.

Rashin jan karfe na iya haifar da karancin jini da sanyin kashi.

A cikin adadi mai yawa, jan ƙarfe mai guba ne. Cutar da ba a saba gani ba, cutar Wilson, tana haifar da ajiyar tagulla a cikin hanta, kwakwalwa, da sauran gabobin. Copperarin ƙarfe a cikin waɗannan ƙwayoyin yana haifar da cutar hanta, matsalolin koda, rikicewar kwakwalwa, da sauran matsaloli.

Hukumar Abinci da Abinci a Cibiyar Magunguna ta ba da shawarar cin abincin mai zuwa don jan ƙarfe:

Jarirai

• 0 zuwa watanni 6: 200 microgram kowace rana (mcg / rana) *
• 7 zuwa watanni 12: 220 mcg / rana *

* AI ko Isasshen Sha

Yara

• 1 zuwa 3 shekaru: 340 mcg / rana
• 4 zuwa 8 shekaru: 440 mcg / rana
• 9 zuwa 13 shekaru: 700 mcg / rana

Matasa da manya

• Maza da mata shekaru 14 zuwa 18 shekaru: 890 mcg / rana
• Maza da mata masu shekaru 19 zuwa sama: 900 mcg / rana
• Mata masu ciki: 1,000 mcg / rana
• Mata masu shayarwa: 1,300 mcg / rana

Hanya mafi kyau don samun buƙatun yau da kullun na mahimmin bitamin shine cin abinci mai daidaituwa wanda ya ƙunshi abinci iri-iri daga farantin jagoran abinci.

Takamaiman shawarwari sun dogara da shekaru, jima'i, da wasu dalilai (kamar ciki). Matan da ke da ciki ko samar da nono (lactating) suna buƙatar adadi mai yawa. Tambayi mai ba ku kiwon lafiya wane adadin ne ya fi dacewa a gare ku.

Abinci - jan ƙarfe

Mason JB. Vitamin, ma'adanai masu alama, da sauran kayan ƙarancin abinci. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: babi na 218.

Smith B, Thompson J. Gina Jiki da ci gaba. A cikin: Asibitin Johns Hopkins; Hughes HK, Kahl LK, eds. Littafin Harriet Lane. 21st ed. Philadelphia, PA: Elsevier; 2018: babi na 21.