Iron a cikin abinci

Iron shine ma'adinai da ake samu a kowane sel na jiki. Ana ɗaukar baƙin ƙarfe a matsayin ma'adinai mai mahimmanci saboda ana buƙatar sa haemoglobin, wani ɓangare na ƙwayoyin jini.

Jikin mutum yana buƙatar ƙarfe don yin sunadarin hazoglobin da myoglobin masu ɗauke da iskar oxygen. Ana samun Hemoglobin a cikin jinin jini. Myoglobin yana cikin tsokoki.

Mafi kyawun tushen ƙarfe sun haɗa da:

• Bushewar wake
• 'Ya'yan itacen da aka bushe
• Qwai (musamman kwai gwaiduwa)
• Alsarfen hatsi masu ƙarfe
• Hanta
• Jan nama (musamman naman sa)
• Kawa
• Kaji, duhu ja nama
• Kifi
• Tuna
• Dukan hatsi

Ana kuma samun ƙarfe mai ma'ana a cikin rago, naman alade, da kifin kifin.

Ironarfe daga kayan lambu, 'ya'yan itãcen marmari, hatsi, da kari yana da wuya jiki ya sha. Wadannan kafofin sun hada da:

'Ya'yan itacen da aka bushe:

• Prunes
• Zabibi
• Abun fure

Legumes:

• Lima wake
• Waken soya
• Bushewar wake da wake
• Wake wake

Tsaba:

• Almond
• Goro na Brazil

Kayan lambu:

• Broccoli
• Alayyafo
• Kale
• Collards
• Bishiyar asparagus
• Ganyen Dandelion

Cikakken hatsi:

• Alkama
• Gero
• Hatsi
• Brown shinkafa

Idan kun gaɗa nama mara nauyi, kifi, ko kaji tare da wake ko ganyen ganye mai duhu a lokacin cin abinci, zaku iya inganta shan kayan marmarin ƙarfe har sau uku. Abincin da ke da wadataccen bitamin C (kamar su citrus, strawberries, tumatir, da dankali) suma suna ƙara ƙarfewar ƙarfe. Hakanan dafa abinci a cikin skillet na ƙarfe-ƙarfe na iya taimakawa don ƙara yawan ƙarfen da aka bayar.

Wasu abinci suna rage shan ƙarfe. Misali, baƙar fata na fata ko teas na shayi suna ɗauke da abubuwa waɗanda suke ɗaure da baƙin ƙarfe don jiki ba zai iya amfani da shi ba.

MATSAN KARAN KARFE

Jikin mutum yana adana ɗan ƙarfe don maye gurbin duk abin da ya ɓace. Koyaya, ƙarancin ƙarfe na dogon lokaci na iya haifar da karancin baƙin ƙarfe. Kwayar cututtukan sun hada da rashin kuzari, rashin numfashi, ciwon kai, bacin rai, jiri, ko rage nauyi. Alamomin jiki na rashin ƙarfe harshe ne mai laushi da kusoshi masu kamannin cokali.

Waɗanda ke cikin haɗari don ƙananan ƙarfe sun haɗa da:

• Matan da suke jinin al'ada, musamman idan suna da jinin al'ada
• Matan da suke da ciki ko waɗanda suka sami haihuwa
• Masu tsere na nesa
• Mutanen da ke da kowane irin jini a cikin hanji (alal misali, ulcer mai zub da jini)
• Mutanen da suke yawan bayar da gudummawar jini
• Mutanen da ke da yanayin yanayin ciki wanda ke wahalar da shi don sha abubuwan abinci daga abinci

Yara da yara suna cikin haɗari don ƙarancin ƙarfe idan basu sami abincin da ya dace ba. Yaran da ke motsawa zuwa abinci mai ƙarfi ya kamata su ci abinci mai wadataccen ƙarfe. Ana haihuwar jarirai da isasshen ƙarfe wanda zai ɗauki tsawon watanni shida. Needsarin baƙin ƙarfe na buƙatar jariri yana haɗuwa da ruwan nono. Yaran da ba a shayar da nono ba ya kamata a ba su ƙarin ƙarfe ko ƙarfe mai ƙarfi na ƙarfe.

Yara tsakanin shekara 1 zuwa 4 suna girma cikin sauri. Wannan yana amfani da baƙin ƙarfe a jiki. Yaran wannan zamani ya kamata a basu abinci mai ƙarfi na ƙarfe ko ƙarin ƙarfe.

Madara shine tushen ƙarfe mara kyau. Yaran da ke shan madara mai yawa kuma suna guje wa wasu abinci na iya haifar da "madarar anemia." Shawarwarin shan madara shine kofi 2 zuwa 3 (480 zuwa 720 milliliters) a kowace rana don yara.

KYAUTA IRON

Rashin lafiyar kwayoyin halitta da ake kira hemochromatosis yana shafar ikon jiki don sarrafa yadda baƙin ƙarfe ke sha. Wannan yana haifar da yawan ƙarfe a jiki. Jiyya ya ƙunshi abinci mai ƙarancin ƙarfe, babu ƙarin ƙarfe, da phlebotomy (cire jini) a kai a kai.

Yana da wuya mutum ya sha ƙarfe da yawa. Koyaya, yara wasu lokuta na iya haifar da gubar baƙin ƙarfe ta hanyar haɗiye ƙarin ƙarfe da yawa. Kwayar cututtukan da ke dauke da gubar sun hada da:

• Gajiya
• Rashin abinci
• Dizziness
• Ciwan
• Amai
• Ciwon kai
• Rage nauyi
• Rashin numfashi
• Launin toka zuwa fata

Hukumar Abinci da Abinci a Cibiyar Magunguna ta ba da shawarar mai zuwa:

Jarirai da yara

• Arami fiye da watanni 6: milligram 0.27 a kowace rana (mg / rana) *
• 7 watanni zuwa shekara 1: 11 mg / rana
• 1 zuwa 3 shekaru: 7 mg / day *
• 4 zuwa shekaru 8: 10 mg / rana

* AI ko Isasshen Sha

Maza

• 9 zuwa 13 shekaru: 8 mg / rana
• 14 zuwa 18 shekaru: 11 mg / rana
• Shekaru 19 zuwa sama: 8 mg / day

Mata

• 9 zuwa 13 shekaru: 8 mg / rana
• 14 zuwa 18 shekaru: 15 mg / rana
• 19 zuwa 50 shekaru: 18 mg / rana
• 51 da mazan: 8 mg / day
• Mata masu ciki masu shekaru daban-daban: 27 mg / day
• Mata masu shayarwa shekaru 19 zuwa 30: 9 mg / day (shekara 14 zuwa 18: 10 mg / day)

Mata masu ciki ko samar da nono na iya buƙatar baƙin ƙarfe daban-daban. Tambayi mai ba ku kiwon lafiya abin da ya dace da ku.

Abinci - baƙin ƙarfe; Ferric acid; Ferrous acid; Ferritin

• Ironarin 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.

Maqbool A, Parks EP, Shaikhkhalil A, Panganiban J, Mitchell JA, Stallings VA. Bukatun gina jiki. A cikin: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. Nelson Littafin koyar da ilimin yara. 21st ed. Philadelphia, PA: Elsevier; 2020: babi na 55.