Shin Ƙarin ƙarfe shine Kick Ayyukanku na Bukatar?

Wadatacce

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Cin karin baƙin ƙarfe na iya taimaka muku ƙara yawan ƙarfe: Matan da suka ɗauki kariyar ma'adinai na yau da kullun sun sami damar yin motsa jiki da ƙarfi kuma tare da ƙarancin ƙoƙari fiye da mata marasa ƙarfi, rahoton sabon binciken bincike a Jaridar Gina Jiki. Masu bincike sun gano cewa karin ƙarfe yana taimaka wa mata motsa jiki a ƙananan bugun zuciya da kuma yin amfani da ƙaramin kashi na ƙarfin ƙarfin su.

Janet Brill, Ph.D., R.D, masanin abinci mai gina jiki kuma marubucin littafin ya ce "Jajayen jinin ku ne ke da alhakin ɗaukar iskar oxygen zuwa sauran jikin ku, kuma baƙin ƙarfe yana da mahimmanci wajen ɗaure iskar oxygen zuwa sunadaran jan jini da ake kira haemoglobins." Hawan Jini Kasa. Ba tare da isasshen ƙarfe ba, jikinka ya yi aiki tuƙuru don samun ƙarfin da yake buƙata (musamman a lokacin motsa jiki!) Ma'ana za ku ji gajiya da sauri.

Shin matakan ku na iya zama ƙasa? Baya ga masu cin ganyayyaki waɗanda ke barin jan nama mai wadataccen ƙarfe, mata sun fi kamuwa da ƙarancin ma'adinai saboda muna rasa ƙarfe da yawa yayin haila, in ji Brill. Kuma idan ƙarfin ku a ciki da wajen motsa jiki ya kasance ɗan ƙaramin ƙarfi, kun kasance kuna jin ƙarancin numfashi, ko rage haske, ko ci gaba da kama ƙwayoyin cuta, ƙila za ku gaza, in ji ta.

Ana iya magance ƙarancin baƙin ƙarfe tare da abinci mai wadataccen ƙarfe ko kari. A zahiri, masu binciken Switzerland sun gano cewa mata masu ƙarancin baƙin ƙarfe suna yanke gajiya a rabi bayan sun ɗauki miligram 80 na ƙarin ma'adinai kowace rana tsawon makonni 12. Amma kar ku fitar da kwaya sai dai idan likitanku ya gaya muku ƙimar ku ba ta da ƙarfi: Ƙarin ƙarfe akan matakan lafiya na iya lalata gabobin ku kuma ƙara haɗarin kamuwa da ciwon sukari, cututtukan zuciya, da cutar kansa, in ji Brill. Idan kun damu, ku nemi gwaje-gwaje guda biyu: Na ɗaya wanda ke duba ƙimar haemoglobin-wanda zai iya bayyana karancin jini, yanayin da jikin ku ke da ƙarancin ƙwayar jinin jini-da kuma wani wanda ke auna matakan ferritin, ko ainihin ƙarfe.

Idan kuma ba a kai a kai a ci jan nama, turkey, ko gwaiduwa kwai ba, cika farantinka da abinci mai arziƙin tsiro, kamar ganyayen ganye masu duhu, busassun 'ya'yan itace, quinoa, wake da lentil. Ku ci su da tushen bitamin C (kamar ruwan lemun tsami ko tumatir) don taimakawa jikin ku da kyau ya sha ƙarfe, in ji Brill.

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