3 nasiha mai sauki don warkar da karancin jini
Wadatacce
- 1. Ku ci abinci da baƙin ƙarfe a kowane cin abinci
- 2. Ku ci ‘ya’yan itacen da ke cikin acid tare da abinci
- 3. Guji yawan cin abinci mai wadatar calcium
Don magance karancin jini, ya zama dole a kara yawan haemoglobin a cikin hanyoyin jini, wanda shine bangaren jini wanda ke daukar iskar oxygen zuwa sassan jiki daban-daban.
Aya daga cikin dalilan da ke haifar da raguwar haemoglobin shine rashin ƙarfe a jiki kuma, sabili da haka, ƙara yawan cin abinci mai wadataccen wannan abinci shine hanya mai kyau don haɓaka maganin da likita ya nuna, musamman yayin mu'amala da rashin jini . don rashin baƙin ƙarfe
Abubuwan da ke gaba sune matakai 3 masu sauki amma masu mahimmanci waɗanda zasu ba ku damar haɓaka maganin anemia a cikin yanayin ƙarancin ƙarfe:
1. Ku ci abinci da baƙin ƙarfe a kowane cin abinci
Abincin da ke cike da baƙin ƙarfe yawanci jan nama ne, kaza, ƙwai, hanta da wasu abinci na tsire-tsire, irin su gwoza, faski, wake da kuma kayan lambu. Dole ne a haɗa waɗannan abinci a cikin dukkan abinci, kuma za a iya yin ciye-ciye irin su sandwich ko tapioca tare da kwai, cuku ko kuma yankakken kaji, alal misali.
Akwai abinci da yawa waɗanda zasu iya taimakawa cimma adadin yau da kullun, wasu misalan su sune:
| Abinci | Adadin ƙarfe a cikin 100 g | Abinci | Adadin ƙarfe a cikin 100 g |
| Nama, amma yawanci hanta | 12 MG | Faski | 3.1 MG |
| Duka kwan | 2 zuwa 4 MG | Zabibi | 1.9 MG |
| Gurasar sha'ir | 6.5 MG | Açaí | 11.8 MG |
| Bakin wake, wake da danyen waken soya | 8.6 MG; 1.4 MG; 8.8 MG | Datsa | 3.5 mg |
| Fresh alayyafo na gwangwani, kayan cin ruwa da kuma kayan kwalliya | 3.08 MG; 2.6 MG; 1.5 MG | Siffa a cikin syrup | 5.2 MG |
| Kawa da mayuka | 5.8 MG; 6.0 MG | Jenipapo ya bushe | 14.9 MG |
| Oat flakes | 4.5 MG | Jambu | 4.0 MG |
| Goro na Brazil | 5.0 MG | Rasberi a cikin syrup | 4.1 MG |
| Rapadura | 4.2 MG | Avocado | 1.0 MG |
| Koko koko | 2.7 MG | Tofu | 6.5 MG |
Bugu da kari, dafa abinci a cikin tukunyar ƙarfe shima yana taimakawa wajen ƙara yawan ƙarfe a waɗannan abinci. Duba dabaru 3 don wadatar da abinci da baƙin ƙarfe.
2. Ku ci ‘ya’yan itacen da ke cikin acid tare da abinci
Ironarfin da ke cikin abinci na asalin tsirrai, kamar su wake da gwoza, ya fi wuyar hanji ya shanye shi, yana buƙatar bitamin C don ƙara wannan saurin sha ta jiki. Saboda wannan dalili, shan fruitsa fruitsan itace da kayan lambu tare da abinci, waɗanda yawanci suna da bitamin C, yana taimakawa yaƙi da ƙarancin jini.
Don haka, shawarwari masu kyau sune shan ruwan lemun tsami yayin cin abinci ko cin 'ya'yan itace kamar lemu, abarba ko cashews don kayan zaki, da kuma sanya ruwan' ya'yan itace masu dauke da sinadarin iron da bitamin C, kamar ruwan 'ya'yan gwoza da karas da lemu.
3. Guji yawan cin abinci mai wadatar calcium
Abincin da ke cike da alli, kamar su madara da kayayyakin kiwo, na rage ƙarƙƙarwar baƙin ƙarfe kuma ya kamata a guji yayin manyan abinci, kamar abincin rana da abincin dare. Kari kan haka, giya, kofi, cakulan da giya na iya lalata shan abubuwa kuma ya kamata a guje su.
Wadannan hanyoyin dole ne a bi su gabaɗaya don maganin cutar rashin jini kuma baya ware buƙatar shan magungunan da likita ya umurta, amma hanya ce ta halitta don kammala da haɓaka abinci.
Kalli bidiyon ku ga wasu dubaru daga masaninmu na abinci mai gina jiki don magance karancin jini da sauri:
Ya Tashi A Yau
Maganin Ciwon Hanta
