Alamomi 9 da Ciwon Tagulla

Wadatacce

• 1. Gajiya da Rauni
• 2. Yawan Ciwo
• 3. Kasusuwa masu rauni da rauni
• 4. Matsaloli Tare da Tunawa da Ilimi
• 5. Matsalar Tafiya
• 6. Yin hankali ga Sanyi
• 7. Fata mai launi
• 8. Gashin Gashi da wuri
• 9. Hasarar hangen nesa
• Tushen Tagulla
• Illolin Side na Copper da Yawa
• Layin .asa

Copper wani mahimmin ma'adinai ne wanda ke da matsayi a jiki.

Yana taimakawa riƙe ƙoshin lafiya, inganta ƙoshin lafiya da ƙoshin lafiya kuma yana tabbatar da tsarinku na aiki da kyau.

Duk da yake rashi jan ƙarfe yana da wuya, da alama mutane ƙalilan a yau suna samun isasshen ma'adinai. A zahiri, har zuwa 25% na mutanen Amurka da Kanada bazai haɗu da shawarar jan ƙarfe ba (1).

Rashin cinye isasshen jan ƙarfe na iya haifar da rashi, wanda ke da haɗari.

Sauran abubuwan da ke haifar da karancin jan karfe su ne cututtukan celiac, aikin tiyata da ya shafi bangaren narkewar abinci da cin zinc da yawa, yayin da zinc ke gasa da jan karfe don a sha.

Ga alamomi 9 da alamomin karancin tagulla.

1. Gajiya da Rauni

Rashin jan ƙarfe na iya zama ɗayan dalilan da ke haifar da gajiya da rauni.

Copper yana da mahimmanci don jan ƙarfe daga hanji ().

Lokacin da matakan jan ƙarfe suke ƙasa, jiki na iya ɗaukar ƙaramin ƙarfe. Wannan na iya haifar da karancin karancin baƙin ƙarfe, yanayin da jiki baya iya ɗaukar isashshen iskar oxygen zuwa kayanta. Rashin oxygen na iya sanya ku rauni da jin kasala cikin sauƙi.

Yawancin karatun dabba sun nuna cewa karancin jan ƙarfe na iya haifar da ƙarancin jini (,).

Bugu da ƙari, ƙwayoyi suna amfani da jan ƙarfe don samar da adenosine triphosphate (ATP), babban tushen makamashi na jiki. Wannan yana nufin ƙarancin jan ƙarfe na iya shafar matakan ƙarfin ku, wanda ya sake inganta gajiya da rauni (,).

Abin farin ciki, cin abinci mai arzikin jan ƙarfe na iya taimakawa gyaran ƙarancin jini wanda rashin ƙarfe ke haifarwa ().

Rashin jan ƙarfe na iya haifar da ƙarancin karancin baƙin ƙarfe ko yin lahani ga aikin ATP, wanda ke haifar da rauni da gajiya. Abin farin ciki, ana iya juya wannan ta hanyar ƙaruwa da jan ƙarfe.

2. Yawan Ciwo

Mutanen da ke yin rashin lafiya sau da yawa na iya samun karancin jan ƙarfe.

Wancan saboda jan ƙarfe ke taka muhimmiyar rawa wajen kiyaye lafiyar garkuwar jiki.

Lokacin da matakan jan ƙarfe suke ƙasa, jikinka na iya yin gwagwarmaya don yin ƙwayoyin ƙwayoyin cuta. Wannan na iya rage yawan kwayar halittar farin jinin ku, yana lalata karfin jikin ku na yaki da kamuwa da cutar ().

Bincike ya nuna cewa karancin jan karfe na iya rage samar da kwayayen kwazo, wadanda sune kwayoyin farin jini wadanda suke aiki a matsayin layin farko na tsaron jiki (,).

Abin farin ciki, cin karin abinci mai arzikin jan ƙarfe na iya taimakawa juyawa waɗannan tasirin.

Rashin jan ƙarfe na iya raunana garkuwar jiki, wanda kan iya sa mutane su kamu da rashin lafiya sau da yawa. Ana iya juya wannan ta hanyar ƙara cin jan ƙarfe.

3. Kasusuwa masu rauni da rauni

Osteoporosis yanayi ne mai rauni da ƙasusuwa masu rauni.

Ya zama gama gari tare da shekaru kuma an danganta shi da ƙarancin jan ƙarfe ().

Misali, nazarin bincike takwas da suka hada da mutane sama da 2,100 an gano cewa wadanda ke da cutar sanyin kashi suna da matakan jan karfe fiye da na manya ().

Copper yana cikin ayyukan da ke haifar da haɗin kan ƙashi. Waɗannan haɗin giciye suna tabbatar da ƙasusuwa suna da ƙoshin lafiya da ƙarfi (,,).

Menene ƙari, jan ƙarfe yana ƙarfafa jiki don yin ƙarin osteoblasts, waɗanda sel ne waɗanda ke taimakawa sake fasali da ƙarfafa ƙashin ƙashi (, 15).

Copper yana cikin ayyukan da ke taimakawa ƙarfafa ƙashin ƙashi. Rashin jan ƙarfe na iya inganta sanyin kashi, yanayin rashi da ƙasusuwa.

4. Matsaloli Tare da Tunawa da Ilimi

Rashin jan ƙarfe na iya sa ya zama da wuya a koya kuma a tuna.

Wancan ne saboda jan ƙarfe yana taka muhimmiyar rawa a aikin kwakwalwa da ci gaba.

Ana amfani da Copper ta hanyar enzymes waɗanda ke taimaka wajan samar da kuzari ga ƙwaƙwalwa, taimakawa tsarin tsaro na ƙwaƙwalwa da kuma isar da sakonni ga jiki ().

Akasin haka, an danganta karancin tagulla da cututtukan da ke haifar da ci gaban kwakwalwa ko shafar ikon koyo da tunawa, kamar cutar Alzheimer (,).

Abin sha'awa, wani binciken ya gano cewa mutanen da ke da cutar Alzheimer suna da ƙananan ƙarfe na 70% a cikin kwakwalwar su, idan aka kwatanta da mutane ba tare da cutar ba ().

Copper yana taimakawa wajen tabbatar da ingantaccen aikin kwakwalwa da ci gaba. Sakamakon haka, karancin jan ƙarfe na iya haifar da matsaloli game da koyo da ƙwaƙwalwa.

5. Matsalar Tafiya

Mutanen da ke da karancin jan ƙarfe na iya yi musu wuya su yi tafiya yadda ya kamata (,).

Enzymes suna amfani da jan ƙarfe don kiyaye ƙoshin lafiya na ƙashin baya. Wasu enzymes na taimakawa rufe igiyar kashin baya, saboda haka ana iya sake isar da sakonni tsakanin kwakwalwa da jiki ().

Rashin jan ƙarfe na iya haifar da waɗannan enzymes ba suyi aiki yadda yakamata ba, hakan yana haifar da ƙarancin rufin jijiyoyi. Wannan, bi da bi, yana sa siginar ba za a sake watsa su yadda ya dace ba,,).

A zahiri, karatun dabba ya gano cewa rashi jan ƙarfe na iya rage rufin jijiyoyin jiki kamar yadda 56% ().

Tafiya ana daidaita shi ta sigina tsakanin kwakwalwa da jiki. Kamar yadda waɗannan alamun ke shafar, ƙarancin jan ƙarfe na iya haifar da asarar daidaituwa da rashin ƙarfi (,).

Ana amfani da tagulla ta hanyar enzymes waɗanda ke taimakawa wajen kula da ƙoshin lafiya, tabbatar da aika sakonni yadda ya kamata zuwa da daga kwakwalwa. Deficaranci na iya daidaitawa ko jinkirta waɗannan siginar, haifar da asarar daidaituwa ko rashin kwanciyar hankali yayin tafiya.

6. Yin hankali ga Sanyi

Mutanen da ke da karancin jan ƙarfe na iya jin ƙarancin yanayin sanyi.

Copper, tare da sauran ma'adanai kamar zinc, suna taimakawa wajen kula da aikin glandar thyroid.

Nazarin ya nuna cewa matakan T3 da T4 na hormones na thyroid suna da alaƙa da matakan jan ƙarfe. Lokacin da matakan jan ƙarfen suka yi ƙasa, waɗannan matakan homon na thyroid suna faɗuwa. A sakamakon haka, glandar thyroid ba zata yi aiki yadda ya kamata ba. (24, 25).

Ganin cewa glandar thyroid tana taimakawa wajen daidaita yanayin aikin ka da samar da zafi, ƙananan matakan hawan ka zasu iya jin sanyi a sauƙaƙe (26,).

A gaskiya ma, an kiyasta cewa sama da 80% na mutanen da ke da ƙananan matakan haɓakar thyroid sun ji daɗin yanayin yanayin sanyi ().

Copper yana taimakawa wajen tabbatar da ƙwanjin matakan hormone na ƙoshin lafiya. Wadannan homonin suna taimakawa wajen daidaita tasirin ka da zafin jikin ka. A sakamakon haka, karancin jan ƙarfe na iya sa ka ji sanyi.

7. Fata mai launi

Launin fata yana ƙaddara ƙwarai da ƙwayar melanin.

Mutanen da ke da fata mai laushi galibi suna da ƙananan launuka masu ƙanƙan da sauƙi na melanin fiye da mutanen da ke da fata mai duhu ().

Abin sha'awa, ana amfani da tagulla ta hanyar enzymes masu samar da melanin. Sabili da haka, ƙarancin jan ƙarfe na iya shafar samar da wannan launin, yana haifar da fatalwar fata (,).

Koyaya, ana buƙatar ƙarin binciken bincike na ɗan adam wanda ke bincika alaƙar tsakanin fataccen fat da jan rashi.

Enzymes masu ƙera melanin suna amfani da jan ƙarfe, launin da yake yanke launin fata. Rashin jan karfe na iya haifar da fataccen fata.

8. Gashin Gashi da wuri

Hakanan launin melanin yana shafar launin gashi.

Ganin cewa ƙananan matakan jan ƙarfe na iya shafar samuwar melanin, ƙarancin jan ƙarfe na iya haifar da furfurar tsufa da wuri (,).

Duk da yake akwai wasu bincike game da karancin tagulla da kuma melanin pigment pigment, da wuya wani karatu ya duba hanyar haɗi tsakanin rashi jan ƙarfe da furfura musamman. Researcharin bincike na ɗan adam a cikin wannan yanki zai taimaka wajen bayyana alaƙar da ke tsakanin su.

Kamar launin fata, launin gashi yana da tasirin melanin, wanda ke buƙatar jan ƙarfe. Wannan yana nufin rashi jan ƙarfe na iya haɓaka fatar tsufa da wuri.

9. Hasarar hangen nesa

Rashin hangen nesa mummunan yanayi ne wanda zai iya faruwa tare da ƙarancin jan ƙarfe na dogon lokaci (,).

Enzymes da yawa suna amfani da jan ƙarfe wanda ke taimakawa tabbatar da tsarin mai juyayi yayi aiki yadda ya kamata. Wannan yana nufin cewa ƙarancin jan ƙarfe na iya haifar da matsaloli tare da tsarin mai juyayi, gami da ɓata gani (36).

Da alama rashin gani saboda karancin tagulla ya fi zama ruwan dare tsakanin mutanen da aka yi wa tiyata a kan narkewar narkewar abinci, kamar tiyatar wucewar ciki. Wannan saboda wadannan tiyatar na iya rage karfin jiki na shakar tagulla ().

Duk da yake akwai wasu shaidun da ke nuna cewa rashin hangen nesa da ya haifar da ƙarancin jan ƙarfe na iya canzawa, wasu nazarin kuma ba su nuna wani ci gaban gani ba bayan haɓakar jan ƙarfe (,).

Rashin jan karfe na iya haifar da rashin gani. Wannan saboda hangen nesan ku yana da alaƙa da tsarin jijiyar ku, wanda ya dogara da jan ƙarfe.

Tushen Tagulla

Abin godiya, karancin jan karfe yana da wuya, saboda yawancin abinci suna ɗauke da adadin jan ƙarfe.

Bugu da ƙari, kawai kuna buƙatar ƙananan jan ƙarfe don saduwa da shawarar yau da kullun (RDI) na 0.9 MG kowace rana ().

Abubuwan abinci masu zuwa sune kyakkyawan tushen jan ƙarfe (39):

Kawai cin waɗancan abincin a cikin mako yakamata ya samar muku da isasshen jan ƙarfe don kiyaye ƙarancin jini.

Har ila yau, ya kamata a lura cewa za ku iya samun jan ƙarfe ta hanyar shan ruwan famfo kawai, kamar yadda ake yawan samun jan ƙarfe a bututun da ke kai ruwa gidanka. Wancan ya ce, adadin tagulla da ake samu a cikin ruwan famfo ya yi kaɗan, saboda haka ya kamata ku ci abinci iri-iri na wadataccen tagulla.

Ana samun jan ƙarfe a cikin yawancin abinci mai mahimmanci, wanda shine dalilin da ya sa rashi ke da wuya. Cin abinci mai kyau ya kamata ya taimake ka ka sadu da adadin yau da kullun.

Illolin Side na Copper da Yawa

Duk da yake jan ƙarfe yana da mahimmanci don ƙoshin lafiya, kawai kuna buƙatar cin ɗan ƙarami kowace rana.

Cinye jan karfe da yawa na iya haifar da guba ta tagulla, wanda nau'in guba ne na ƙarfe.

Rashin guba na jan ƙarfe na iya haifar da daɗaɗar illa mai haɗari, gami da (,):

• Ciwan mara
• Amai (abinci ko jini)
• Gudawa
• Ciwon ciki
• Black, "jinkiri" stool
• Ciwon kai
• Rashin numfashi
• Bugun zuciya mara tsari
• Pressureananan hawan jini
• Coma
• Fata mai launin rawaya (jaundice)
• Lalacewar koda
• Lalacewar hanta

Koyaya, yana da wuya a ci jan ƙarfe mai guba ta hanyar abinci na yau da kullun.

Madadin haka, yana iya faruwa idan an fallasa ka ga gurɓataccen abinci da ruwa ko aiki a cikin mahalli mai yawan jan ƙarfe (,).

Duk da yake guba ta jan ƙarfe ba ta da yawa, illolin na iya zama masu haɗari sosai. Wannan guba yana faruwa ne lokacin da aka fallasa ku ga abinci da ruwa wanda aka gurɓata da jan ƙarfe ko aiki a cikin mahalli mai yawan matakan jan ƙarfe.

Layin .asa

Rashin tagulla yana da wuya ƙwarai, saboda yawancin abinci suna samar da wadataccen ma'adinai.

Idan kun damu game da matakan jan ku, zai fi kyau kuyi magana da likitan ku. Za su ga idan kuna cikin haɗarin ƙarancin tagulla kuma suna iya gwada matakan jan ƙarfen ku.

Yin amfani da daidaitaccen abinci zai taimake ka ka sadu da buƙatun tagulla na yau da kullun.

Duk da haka, an kiyasta cewa kusan kashi ɗaya cikin huɗu na mutanen Amurka da Kanada ba sa cin isasshen jan ƙarfe, wanda na iya ƙara haɗarin ƙarancin tagulla.

Alamomin gama gari da alamomin rashin jan karfe sun hada da kasala da rauni, rashin lafiya mai yawa, rauni da kasusuwa, matsaloli game da tunani da ilmantarwa, matsalolin tafiya, karin karfin sanyi, fatar fatar jiki, furfura da wuri da rashin gani.

Abin godiya, ƙara yawan jan ƙarfe ya kamata ya gyara yawancin waɗannan alamun da alamun.