Babban abinci mai wadataccen ƙarfe

Wadatacce

• Tebur na abinci mai wadataccen ƙarfe
• Nasihu don inganta ƙarfe sha
• Bukatar ƙarfe ta yau da kullun

Iron shine muhimmin ma'adinai don samuwar ƙwayoyin jini kuma yana taimakawa jigilar oxygen. Don haka, lokacin da akwai ƙarancin ƙarfe, mutum yana gabatar da alamomi kamar su gajiya, rauni, ƙarancin kuzari da wahalar nitsuwa.

Wannan ma'adinan yana da mahimmanci a duk matakan rayuwa kuma dole ne a sha shi akai-akai, amma ya zama dole a kara amfani da shi yayin daukar ciki da kuma tsufa, lokacin da ake da bukatar karin ƙarfe a jiki. Misalai masu kyau na abinci masu wadataccen ƙarfe sune jan nama, wake wake, da gurasar sha'ir, misali.

Akwai baƙin ƙarfe iri 2, baƙin ƙarfe: ana samunsu a cikin jan nama, da kuma baƙin ƙarfe da ba na heme ba a cikin kayan lambu. Ironarfin da ke cikin nama ya fi kyau nutsuwa, yayin da ƙarfe a cikin kayan lambu ke buƙatar amfani da tushen bitamin C don samun ingantaccen sha.

Tebur na abinci mai wadataccen ƙarfe

Ga tebur tare da abinci mai wadataccen baƙin ƙarfe wanda dabbobin da kayan lambu suka raba:

Ironarfin da ke cikin abinci daga tushen dabba, yana shan ƙarfe a matakin hanji tsakanin 20 zuwa 30% na jimlar ma'adinan da aka sha.

Yayinda ƙarfen da ke cikin abincin asalin shuke-shuke ya ba da damar shan kusan 5% na jimlar baƙin ƙarfe da suke da shi a cikin abin da ya ƙunsa. Saboda wannan dalili yana da mahimmanci a cinye su tare da abinci mai wadataccen bitamin C, kamar lemu, abarba, strawberries da barkono, saboda yana fifita shan wannan ma'adinan a matakin hanji.

Duba ƙarin nasihu a cikin nasihu 3 don warkar da karancin jini ko kallon bidiyo:

Nasihu don inganta ƙarfe sha

Baya ga abinci mai wadataccen ƙarfe don ƙarancin jini, yana da mahimmanci a bi sauran shawarwarin cin abinci kamar:

• Guji cin abinci mai wadataccen alli tare da abinci mai mahimmanci, kamar yogurt, pudding, madara ko cuku saboda alli shine mai hana ƙarancin ƙarfe ƙarfe;
• Kauce wa cin dukkan abinci a lokacin cin abincin rana da abincin dare, kamar yadda kwayoyin halittar da ke cikin hatsi da zaren abinci na abinci gaba daya, ya rage ingancin shan iskar da ke cikin abincin;
• Guji cin abinci zaƙi, jan giya, cakulan da wasu ganyayyaki don yin shayi, saboda suna da polyphenols da phytates, waɗanda suke masu hana shan ƙarfe;
• Cooking a cikin kwanon rufi na ƙarfe hanya ce ta ƙara yawan ƙarfe a cikin abinci mara kyau, kamar su shinkafa, misali.

Haɗa 'ya'yan itatuwa da kayan marmari a cikin ruwan' ya'yan itace kuma na iya zama kyakkyawar hanya don wadatar da abincin ƙarfe. Manyan girke-girke masu wadataccen ƙarfe sune ruwan abarba a cikin abin haɗawa tare da sabon faski da naman hanta. Moreara koyan fruitsa fruitsan Irona Ironan ƙarfe.

Bukatar ƙarfe ta yau da kullun

Bukatar baƙin ƙarfe a kowace rana, kamar yadda aka nuna a tebur, ya bambanta gwargwadon shekaru da jinsi, kasancewar mata suna da buƙatar ƙarfe fiye da maza, musamman a lokacin da suke da ciki.

Abubuwan buƙatun ƙarfe na yau da kullun na ƙaruwa saboda yawan jini a jiki yana ƙaruwa, don haka ana buƙatar baƙin ƙarfe don samar da ƙarin ƙwayoyin jini, kamar yadda ake buƙatar baƙin ƙarfe don ci gaban jariri da mahaifar mahaifa.Haɗuwa da buƙatun ƙarfe yayin ciki yana da matukar mahimmanci, amma ƙarin ƙarfe na iya zama dole a cikin ciki, wanda ya kamata koyaushe likitanka ya ba da shawara.