'Ya'yan itacen mai yalwar ƙarfe
Wadatacce
Iron shine muhimmin gina jiki don aikin jiki, tunda yana cikin aikin jigilar oxygen, aikin tsokoki da tsarin juyayi. Ana iya samun wannan ma'adinan ta hanyar abinci, tare da 'ya'yan itace kamar kwakwa, strawberries da busassun' ya'yan itace, kamar su pistachio, kwayoyi ko gyada.
Fa'idar amfani da fruitsa richan itace masu wadataccen ƙarfe shine yawancinsu, gabaɗaya, ma suna da wadatar bitamin C, wanda shine bitamin da ke inganta sha ƙarfe daga asalin tsirrai ta jiki, yana ba da gudummawa wajen rigakafi da maganin rashin jini.
Sanin waɗanne fruitsa fruitsan itace masu arziƙin ƙarfe yana da mahimmanci ga masu cin ganyayyaki, saboda ba sa cin nama, wanda shine kyakkyawan tushen ƙarfe. Saboda haka, yana da mahimmanci su nemi wasu hanyoyi zuwa tushen ƙarfe, don guje wa cututtuka saboda rashin wannan ma'adinai, kamar rashin jini. San abin da mai cin ganyayyaki ya kamata ya ci don guje wa ƙarancin jini.
Amfanin Zaman Lafiya
Iron yana yin ayyuka da yawa a jiki. Babban aikin baƙin ƙarfe a cikin haemoglobin shine haɗuwa da iskar oxygen, yana ba shi damar ɗaukar shi kuma a ba shi zuwa kyallen takarda da kuma shiga cikin halayen shaƙuwa, mai mahimmanci wajen samar da kuzari daga abinci. Bugu da ƙari, baƙin ƙarfe yana da mahimmanci don ingantaccen tsarin tsarin garkuwar jiki da halartar halaye daban-daban a cikin jiki.
Lokacin da akwai rashi a cikin baƙin ƙarfe, aikin enzymes da yawa da ke cikin waɗannan halayen biochemical yana raguwa, yana ɓata aikin jiki yadda ya kamata.
'Ya'yan itacen mai yalwar ƙarfe
Fruitsa fruitsan -a fruitsan arean ƙarfe babban zaɓi ne don wadatar da abincin ƙarfe da kuma zama a matsayin madaidaicin madadin cikin rigakafin da kula da ƙarancin jini a yara, manya ko mata masu ciki. Wasu misalan 'ya'yan itacen da ke dauke da ƙarfe sune:
| 'Ya'yan itãcen marmari | Adadin ƙarfe a cikin 100 g |
| Pistachio | 6.8 MG |
| Apricot da aka bushe | 5.8 MG |
| Wuya innabi | 4.8 MG |
| Bushewar kwakwa | 3.6 MG |
| Nut | 2.6 MG |
| Gyada | 2.2 MG |
| Strawberry | 0.8 MG |
| Blackberry | 0.6 MG |
| Ayaba | 0.4 MG |
| Avocado | 0.3 MG |
| Cherry | 0.3 MG |
Don inganta shayarwar baƙin ƙarfe da ke cikin waɗannan fruitsa fruitsan itacen, ya kamata mutum ya guji cin abinci tare da alli a cikin abinci iri ɗaya, saboda alli yana rage karɓar baƙin ƙarfe.
Koyi game da sauran abinci mai wadataccen baƙin ƙarfe, adadin da ya dace ga kowane mutum da ƙwarin da ya kamata ku bi don inganta shayarwar su.
Hakanan kalli bidiyo mai zuwa, kuma koya abin da za ayi don hana ƙarancin jini:
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