15 abinci mai arzikin tagulla

Wadatacce

• 1. Nakasasshen hanta na naman alade
• 2. Coriander, busasshen ganye
• 3. Gasa gasashen cashew
• 4. Raw Brazil goro
• 5. Tsaba
• 6. Raw kyakkyawan gwanda
• 7. gasashen wake wake
• 8. Garin garin waken soya
• 9. Raw Jurubeba
• 10. gasashe almon
• 11. Namomin kaza
• 12. Gyada
• 13. Duhun cakulan
• 14. Raw gyada
• 15. Raw hatsi
• Menene adadin da aka ba da shawarar yau da kullun?
• Abin da zai iya haifar da rashin jan ƙarfe
• Abin da zai iya haifar da yawan jan ƙarfe

Kofi yana cikin ruwa kuma a cikin wasu abinci irin su hanta maraƙi, coriander, almond, cakulan ko flaxseed.

Copper ma'adinai ne wanda ake samu a jini, hanta, kwakwalwa, zuciya da koda kuma yana da mahimmanci ga ayyuka daban-daban na jiki, kamar samar da ƙarfi, samuwar jajayen ƙwayoyin jini, samuwar ƙasusuwa. Bugu da kari, jan karfe shima antioxidant ne, wanda ke taimakawa wajen kare kwayoyin halitta daga yiwuwar lalacewa, hana tsufa da wuri har ma da bayyanar cututtuka masu tsanani irin su kansar.

Karancin jan karfe a jiki ba safai ake samu ba, saboda yawan tagullar da ake samu a cikin abinci ya isa biyan bukatun tagulla da jiki ke bukata. A wasu lokuta, yawan jan karfe a jiki na iya faruwa, wanda zai iya haifar da gudawa ko ɗanɗano ƙarfe a baki, misali.

Wasu daga cikin wadatattun abinci a jan ƙarfe sune:

1. Nakasasshen hanta na naman alade

Hanta abinci ne mai arzikin jan ƙarfe, musamman idan aka soya shi, kuma a cikin 100g na gas ɗin hanta akwai mili na 12.58 na tagulla.

Abincin da ya hada da hanta a matsakaiciyar hanya yana da mahimmanci saboda abinci ne mai dauke da sinadarai masu gina jiki wanda zai iya zama mai amfani wajen magance wasu cututtuka, kamar su anemia.

Arin fahimta game da yankin hanta.

2. Coriander, busasshen ganye

Ana iya shan kwaro a cikin ganyayyaki, iri ko saiwa, amma duk da haka amfani da ganyen koriya mai ƙarancin ruwa shi ne mafi kyawun sifa saboda yana da wadataccen jan ƙarfe, tunda a cikin 100g na ganyen da ya bushe, akwai miliyon 4.09 na tagulla.

Coriander wani muhimmin ganye ne mai daɗin ƙanshi a cikin abinci saboda, kamar sauran kayan ƙanshi, yana ƙara dandano da abinci mai gina jiki a cikin jita-jita kuma ana iya amfani dashi a cikin salat, miya, shinkafa ko taliya.

Dubi yadda kwari yake hana kansa da inganta narkewar abinci.

3. Gasa gasashen cashew

Roasashen goro na kashu yana da arzikin jan ƙarfe, kuma a cikin 100g na goro akwai miliyon 1.92 na jan ƙarfe.

Gwanon cashew yana da kyau kwarai da gaske saboda yana da fa'idodi da yawa, tunda yana da abubuwan kare haƙƙin antioxidant kuma yana da wadatattun ƙwayoyi masu kyau, kuma ana iya amfani dashi a cikin kayan ciye-ciye, salati ko kuma a cikin hanyar man shanu.

Binciko fa'idodi 10 na 'ya'yan cashew.

4. Raw Brazil goro

Goro na Brazil wani irin mai ne wanda za'a iya cinye shi danye, a cikin salati, hatsi, kayan zaki ko kuma tare da fruita fruitan itace, duk da haka an bada shawarar amfani da shi cikin ɗanyen tsari, saboda 100g na kwaya ta Brazil tana da miliyon 1.79 na tagulla, don haka yana kawowa, fa'idodin kiwon lafiya daban-daban.

Bugu da kari, tana da fa'idodi da yawa ga lafiya kamar rage cholesterol, hana wasu nau'ikan cutar kansa, karfafa garkuwar jiki ko kiyaye lafiyar zuciya, tunda tana da yalwar sunadarai, zaren, bitamin da tagulla.

Koyi fa'idar lafiyar goro ta Brazil guda 8 (da yadda ake cinyewa).

5. Tsaba

Tsaba irinsu sesame da flaxseed suna dauke da jan karfe mai kyau, tunda 100g na sesame yana da 1.51 mg na jan karfe kuma 100g na flaxseed yana da 1.09 mg na jan ƙarfe.

Sesame da flaxseed abinci ne masu kyau don cin abinci mai kyau saboda suna da fa'idodi da yawa kamar taimakawa tare da rage nauyi, rage haɗarin kamuwa da cututtukan zuciya, rage cholesterol ko taimakawa wajen sarrafa suga.

Duba manyan fa'idodi 7 na flaxseed da yadda ake amfani da shi.

6. Raw kyakkyawan gwanda

A cikin kowane 100g na gwanda formosa akwai miliyon 1.36 na jan ƙarfe, wanda ke sa gwanda ta zama abinci mai kyau yayin da kake son daidaitaccen abinci.

Formosa gwanda wani nau'i ne na gwanda kuma yana da fa'idodi da dama ga lafiya, akasari a matakin narkewa saboda yana taimakawa wajen narkar da abinci da kuma karbar shi, kuma saboda yana da wadatar karfe, alli, bitamin K da tagulla, wadanda suke da sinadarai masu mahimmanci ga daidai aiki na kwayoyin.

Binciko fa'idodi 8 na gwanda da kuma yadda ake ci.

7. gasashen wake wake

Gasashen wake na kofi, wanda za a iya nika shi sannan a yi amfani da shi wajen yin kofi, yana da wadataccen tagulla, tun da 100g na hatsi yana da 1.30 mg na jan ƙarfe.

Bewaren kofi yana da fa'idodi da yawa na kiwon lafiya, waɗanda za a iya samu ta hanyar shan kofi. Kofi yana da ɗimbin abubuwan gina jiki, kamar kafeyin, wanda ke taimakawa wajen yaƙar gajiya, hanawa da inganta ciwon kai ko kuma kiyaye zuciya.

Fahimci fa'idodi 7 na lafiyar Kofi.

8. Garin garin waken soya

Za a iya amfani da waken soya ta hanyar dafaffen hatsi, gari ko kuma ta hanyar furotin da aka ƙera, kuma a cikin fulawar tana da nauyin ƙarfe na 1.29 MG a cikin 100 g na garin waken soya, wanda ke taimaka wajen daidaita matakan jan ƙarfe a jiki. .

Soy wani irin mai ne mai yalwar fiber, fatty acid, omega 3 da bitamin, wanda ake amfani dashi a matsayin aboki don rage haɗarin kamuwa da cututtukan zuciya, daidaita matakan sukari da taimakawa tare da rage nauyi.

Koyi menene waken soya, fa'idodi da yadda ake shiryawa.

9. Raw Jurubeba

Ana iya amfani da Jurubeba a cikin shayi ta hanyar jiko, tincture ko ruwan 'ya'yan itace kuma, galibi, a cikin ɗanyensa yana da wadataccen tagulla, tare da 1.16 mg na jan ƙarfe a cikin kowane 100g na jurubeba.

Jurubeba tsire-tsire ne na magani da za a iya amfani da shi wajen magance cututtuka kamar su rashin jini, matsalolin narkewar abinci, wajen magance cushewar hanci, ko kuma a girki, don shirya abubuwan sha.

Duba abin da jurubeba yake, menene don shi da yadda ake cin sa.

10. gasashe almon

Za a iya cin almond a cikin salads, tare da yogurt, 'ya'yan itace, a cikin kayan zaki, ɗanye ko gasa, gasasshen almon ya fi wadata a jan ƙarfe, tare da 0.93 MG na jan ƙarfe a cikin kowane 100 g.

Almond shine man da aka samu mai mai mai mai kyau, furotin, zare da kuma bitamin, kuma yana da matukar mahimmanci a kiwon lafiya domin yana taimakawa wajen daidaita hanji, ci abinci da haɓaka ƙasusuwa cikin lafiyayyar hanya kuma yana hana cututtukan zuciya.

Gano fa'idodin kiwon lafiya 5 na almond.

11. Namomin kaza

Akwai nau'ikan namomin kaza da yawa, amma, Shiitake da naman kaza masu launin ruwan kasa sun fi wadata a jan ƙarfe, tun da 100g na ɗanyen naman kaza na Shiitake yana da 0.9 MG na jan ƙarfe kuma 100g na ɗanyen ruwan naman kaza yana da 0.5 MG na jan ƙarfe kuma, ana iya amfani da shi a cikin salati, taliya ko sandwiches.

Namomin kaza sune ingantattun hanyoyin bitamin, potassium, phosphorus, selenium da jan ƙarfe, suna taimakawa wajen daidaita hawan jini, rage haɗarin cutar koda da cututtukan zuciya.

Duba nau'ikan naman kaza da manyan fa'idodin kiwon lafiya 9.

12. Gyada

Gyada wani irin mai ne da za a iya amfani da shi danye ko gasashshiya, a cikin salati, kayan zaki, taliya ko kayan ciye-ciye. A cikin 100g na ɗanyen gyada akwai 0.78 MG na jan ƙarfe kuma, kowane 100g na gasasshen gyada yana da 0.68 MG na jan ƙarfe, kasancewa muhimmin yanki na daidaitaccen abinci.

Wannan mai mai yana da wadataccen bitamin, sunadarai da mai kyau, kamar su omega 3, wadanda ke taimakawa kare zuciya, da hana kamuwa da cututtukan zuciya ko atherosclerosis.

Koyi fa'idodi 9 na gyada da yadda ake ci

13. Duhun cakulan

Za a iya cinye cakulan mai duhu a cikin allunan, a cikin kayan zaki ko na fruitsa fruitsan itace kuma, a cikin kowane 100g, ya ƙunshi 0.77 mg na jan ƙarfe, wanda ya sa ya zama aboki mai kyau don daidaitaccen abinci.

Mafi kyawun cakulan don lafiya shine matsakaicin matsakaici saboda yana da kashi mafi yawa na koko da sauran abubuwan gina jiki waɗanda ke taimakawa tare da lafiyar zuciya da kare ƙwayoyin cuta, hana tsufa da wuri da kuma yaƙar matakan cholesterol.

Gano wanne ne mafi kyawun cakulan don lafiya.

14. Raw gyada

Ana iya cin wannan busasshen 'ya'yan itacen a bushe ko danye, a cikin kayan zaki, a cikin salati ko a taliya, kuma a cikin kowane gyada 100g akwai miliyon 0.75 na tagulla.

Goro busassun fruita fruitan itace ne masu ɗimbin bitamin, zare, ƙwayoyi masu kyau da jan ƙarfe kuma yana taimakawa wajen daidaita ƙwayar cholesterol, rage nauyi da haɓaka kuzari.

Duba yadda ake cin busassun yayan itace ba tare da kiba.

15. Raw hatsi

Ana iya cinye hatsi a cikin flakes, gari ko granola, don yin kukis, pies, waina, burodi ko taliya, kuma yana dauke da 0.44 MG na jan ƙarfe a cikin kowane 100g na ɗanyen oat.

Oats hatsi ne mai yalwar bitamin, fiber da antioxidants, wanda ke taimakawa wajen sarrafa sukarin jini da matakan cholesterol da kare zuciya.

Fahimci manyan fa'idodi 5 na lafiyar hatsi.

Menene adadin da aka ba da shawarar yau da kullun?

Matsakaicin shawarar shawarar jan ƙarfe don ƙoshin lafiya mai girma yawanci ya kasance daga 0.9 MG zuwa 2.7 MG kowace rana. A cikin yara, tsakanin shekara 1 zuwa 13, yawan cin jan ƙarfe ya bambanta tsakanin 0.34 da 0.7 MG na jan ƙarfe a kowace rana.

Abin da zai iya haifar da rashin jan ƙarfe

Amountananan adadin jan ƙarfe a jiki ba safai ake samu ba, amma idan hakan ta faru yana iya samun matsaloli kamar su anemia, raguwar adadin fararen ƙwayoyin jini a cikin jini, wanda ake kira neutropenia, ko hargitsi a matakin ƙashi, karaya.

Abin da zai iya haifar da yawan jan ƙarfe

Hakanan ana iya samun jan ƙarfe a cikin ruwan famfo idan ya bi ta hanyar aikin jan ƙarfe.A wannan yanayin, yawan shan jan ƙarfe na iya haifar da ɗanɗano na baƙin ƙarfe a cikin baki, yawan salvation, tashin zuciya, amai, ƙonewa a ciki, zubar jini da gudawa.