Abinci 8 Waɗanda suke Manya a Maɗaukaki

Wadatacce

• 1. Hanta
• 2. Kawa
• 3. Spirulina
• 4. Shiitake Namomin kaza
• 5. Kwayoyi da Tsaba
• 6. Alade
• 7. Ganyen Ganye
• 8. Duhun Cakulan
• Layin .asa

Copper ma'adinai ne wanda jikinka yake buƙata da ƙananan kaɗan don kiyaye ƙoshin lafiya.

Yana amfani da jan ƙarfe don ƙirƙirar jajayen ƙwayoyin jini, ƙashi, kayan haɗi da wasu mahimman enzymes.

Copper shima yana da hannu wajen sarrafa sinadarin cholesterol, yadda ya dace da tsarin garkuwar ku da kuma ci gaban jarirai a cikin mahaifa ().

Kodayake ana buƙata ne a cikin ƙananan kaɗan, yana da mahimmin ma'adinai - ma'ana cewa dole ne ku samo shi daga abincinku saboda jikinku ba zai iya samar da shi da kansa ba.

An ba da shawarar cewa manya su sami mcg 900 na jan ƙarfe a kowace rana.

Koyaya, idan kuna da ciki ko shayarwa, yakamata ku sami dan kadan - 1 MG ko 1.3 MG kowace rana, bi da bi.

Ga abinci 8 masu dauke da tagulla.

1. Hanta

Naman jiki - kamar su hanta - suna da matuƙar gina jiki.

Suna samar da adadi mai yawa na abubuwan gina jiki, gami da bitamin B12, bitamin A, riboflavin (B2), folate (B9), baƙin ƙarfe da choline (2).

Hanta ma kyakkyawan tushen jan ƙarfe ne.

A zahiri, yanki guda (gram 67) na hantar maraƙi yana baka 10.3 MG na tagulla - wanda yakai 1,144% na Reference Daily Intake (RDI) (3).

Don ƙara dandano da ƙanshi a hanta, gwada gwada-soya shi da albasarta ko haɗa shi cikin burger patties da stews.

Koyaya, yawan bitamin A cikin hanta na iya cutar da jariran da ba a haifa ba. Sabili da haka, mata masu ciki su guji abinci mai cike da bitamin A, gami da hanta ().

Takaitawa Hanta nama ne mai matukar gina jiki. Ayan yanki guda na hanta maraƙi yana alfahari fiye da sau 11 na RDI don jan ƙarfe, da kuma wasu kyawawan abubuwan gina jiki.

2. Kawa

Oysters nau'ikan kifin kwalliya galibi ana ɗaukarsa abinci ne na abinci. Za'a iya musu girki ko danye, ya danganta da fifikonku.

Wannan abincin teku yana da ƙarancin adadin kuzari kuma yana da yawa a cikin abubuwa masu mahimmanci kamar zinc, selenium da bitamin B12.

Bugu da kari, kawa kyakkyawan tushe ne na tagulla, suna samar da 7.6 MG a kowace 3.5 oces (gram 100) - ko 844% na RDI (5).

Kuna iya damuwa game da cin kawa da sauran kifin kifi saboda yawan abubuwan cholesterol.

Koyaya, sai dai idan kuna da wata tabbatacciyar, yanayin yanayin kwayar halitta, cholesterol na abinci da ake samu a cikin abinci kamar kawa ba zai yuwu da haɓaka matakan jini na ƙwayar cholesterol () ba.

Ka tuna cewa ɗanyen kawa yana da haɗarin guba na abinci, don haka ba a ba da shawarar ga mata masu juna biyu ko kuma mutanen da ke da garkuwar jiki ().

Takaitawa A kowace oza 3.5 (gram 100), kawa suna dauke da RDI sau 8.5 na tagulla. Wannan kifin mai sanyin kalori yana da yawa a zinc, selenium da bitamin B12.

3. Spirulina

Spirulina shine abincin abinci mai ƙura da aka yi daga cyanobacteria, ko shuɗi-koren algae.

Da zarar tsoffin Aztec suka cinye, sai a sake sanya shi azaman abinci na lafiya bayan NASA ta yi nasarar amfani da shi azaman abincin abincin na astan sama jannati a kan ayyukan sararin samaniya (, 9).

Gram na gram, spirulina na da matukar gina jiki. Tebur guda (gram 7) ya ƙunshi adadin kuzari 20 kawai amma yana ɗaukar gram 4 na furotin, 25% na RDI na bitamin B2 (riboflavin), 17% na RDI na bitamin B1 (thiamine) kuma kusan 11% na RDI na baƙin ƙarfe (10).

Wannan adadin yana samar da 44% na RDI don jan ƙarfe.

Ana hada Spirulina da ruwa don yin koren abin sha. Koyaya, idan baku son ɗanɗano na ɗanɗano, za ku iya ƙara shi zuwa kanshi, mai laushi ko hatsi don ɓoye dandano.

Takaitawa Spirulina, busasshen kari da aka yi daga shuɗi-koren algae, yana da ƙoshin gaske - cokali ɗaya (gram 7) yana ba kusan rabin buƙatun tagulla na yau da kullun.

4. Shiitake Namomin kaza

Naman kaza Shiitake nau'ikan naman kaza ne wanda ake ci, asalin sa zuwa Asiya ta Gabas, wanda yake da ɗanɗano mai ƙarfi na umami.

Busassun namomin kaza guda huɗu (gram 15) suna ba da adadin kuzari 44, gram 2 na zare da abinci mai ɗumbin yawa, ciki har da selenium, manganese, zinc, folate da bitamin B1, B5, B6 da D (11).

Hakanan wannan ɓangaren ya fitar da ƙarancin 89% na RDI don jan ƙarfe.

Takaitawa Handfulauke da busassun namomin kaza shiitake kusan duk bukatunku na yau da kullun don jan ƙarfe. Suna kuma da wadatattun kayan abinci masu mahimmanci.

5. Kwayoyi da Tsaba

Kwayoyi da tsaba ƙananan ƙananan gidajen abinci ne.

Suna da yawa a cikin fiber, furotin da lafiyayyen mai, kazalika da yawancin sauran abubuwan gina jiki.

Kodayake kwayoyi da iri daban-daban suna ƙunshe da abubuwa na gina jiki, da yawa suna riƙe da jan ƙarfe mai yawa.

Misali, oza 1 (gram 28) na almond ko cashews yana alfahari da kashi 33% da 67% na RDI, bi da bi (12, 13).

Bugu da ƙari, babban cokali (gram 9) na 'ya'yan itacen sesame ya tattara 44% na RDI (14).

Kuna iya jin daɗin goro da tsaba a matsayin abun ciye-ciye na kaɗaici, a saman salatin ko gasa shi a cikin burodi ko casserole.

Takaitawa Kwayoyi da tsaba - musamman almond, cashews da sesame - su ne asalin jan ƙarfe. Abin da ya fi haka, suna cike da fiber, furotin da lafiyayyen mai.

6. Alade

Lobsters suna da girma, kifin kifin mai rai a jikin teku.

Naman su mai gamsarwa ya sanya su sanannen ƙari ne ga miya da biskoki, kodayake kuma ana iya yin hidimar su da kansu.

Naman lobster bashi da mai, yana dauke da furotin kuma an loda shi da bitamin da kuma ma'adanai, gami da selenium da bitamin B12.

Hakanan yana da kyakkyawar tushen tagulla.

A zahiri, adadin o-3 (gram 85) na lobster ya ƙunshi kashi 178% na RDI (15) mai ban mamaki.

Abin sha'awa, kodayake bashi da mai, lobster shima yana da yawa a cholesterol.

Koyaya, cholesterol na abinci ba shi da tasiri kaɗan akan matakan cholesterol na jini a cikin mafi yawan mutane, don haka adadin da ke lobster bai kamata ya zama damuwa ba ().

Takaitawa Lobster shine abincin teku mai daɗi wanda bashi da ƙanshi, mai ƙarancin furotin da kuma kyakkyawan tushen jan ƙarfe, yana samar da 178% na RDI a cikin inti 3 (gram 85).

7. Ganyen Ganye

Ganye masu laushi kamar alayyafo, kale da chard na Switzerland suna da lafiya ƙwarai, suna alfahari da abubuwan gina jiki kamar fiber, bitamin K, alli, magnesium da fure a ƙananan adadin kalori.

Yawancin ganye masu ganye suna ɗauke da adadin jan ƙarfe.

Misali, girkin Switzerland da aka dafa yana ba da kashi 33% na RDI don jan ƙarfe a kofi ɗaya (gram 173) (17).

Sauran ganye suna da irin wannan adadin, tare da ƙoƙo (gram 180) na alayyafo da aka dafa shi kuma yana riƙe da kashi 33% na RDI (18).

Wadannan ganyen za a iya jin daɗin ɗanye a cikin salatin, a dafa shi a cikin stew ko a ƙara shi a matsayin gefe don yawancin abinci don haɓaka duka abubuwan gina jiki da jan ƙarfe.

Takaitawa Ganye masu laushi kamar su chard na Switzerland da alayyaho suna da ƙoshin abinci mai gina jiki, ƙaruwa mai ƙarfafuwa akan abincinku.

8. Duhun Cakulan

Duhun cakulan ya ƙunshi adadin koko mai ƙarfi - da ƙasa da madara da sukari - fiye da cakulan na yau da kullun.

Duhun cakulan yana alfahari da antioxidants, fiber da abinci mai yawa.

Misali, sandar grace-gram 100 (gram 100) na cakulan mai duhu - tare da daskarar koko 70-85% - yana bada gram 11, 98% na RDI na manganese da 67% na RDI na baƙin ƙarfe (19).

Wannan sandar kuma tana ɗaukar 200% mai yawa na RDI don jan ƙarfe.

Mene ne ƙari, cinye cakulan mai duhu a matsayin ɓangare na daidaitaccen abinci yana da alaƙa da haɓakawa a yawancin abubuwan haɗarin cututtukan zuciya (,,).

Koyaya, ku kula kada ku cinye cakulan mai duhu. Har yanzu abinci ne mai yawan kalori da aka ɗora da mai da yiwuwar sukari.

Takaitawa Duhun cakulan wani abu ne mai daɗi wanda ke ba da haɗin abubuwan gina jiki masu amfani, gami da jan ƙarfe. Barayan sandar kaɗai na iya ba ka ninki biyu na buƙatar tagulla a kowace rana.

Layin .asa

Ana samun jan ƙarfe - wanda yake da mahimmanci ga lafiyar ku - a cikin abinci iri-iri, daga nama zuwa kayan lambu.

Musamman ingantattun kafofin sun hada da kawa, goro, tsaba, naman kaza, lobster, hanta, ganyen ganye da cakulan cakulan.

Don kauce wa rashi, tabbatar da hada da ire-iren wadannan hanyoyin a cikin abincinku.