Lafiyayyun abinci 12 Masu inarfi

Wadatacce

• 1. Shellfish
• 2. Alayyafo
• 3. Hanta da sauran naman gabobi
• 4. Kayan kwalliya
• 5. Jan nama
• 6. 'Ya'yan kabewa
• 7. Quinoa
• 8. Turkiya
• 9. Broccoli
• 10. Tofu
• 11. Duhun cakulan
• 12. Kifi
• Layin kasa

Iron shine ma'adinai wanda ke aiki da mahimman ayyuka masu yawa, babban shine ɗaukar oxygen a cikin jikin ku duka a matsayin ɓangaren jajayen ƙwayoyin jini ().

Yana da mahimmanci na gina jiki, ma'ana dole ne ku samo shi daga abinci. Darajar yau da kullun (DV) 18 mg ne.

Wani abin sha'awa shine, yawan karfen da jikinka yake sha wani bangare ne dangane da yadda ka adana.

Rashin rashi na iya faruwa idan cin abincinku yayi ƙasa kaɗan don maye gurbin adadin da kuka rasa kowace rana ().

Rashin ƙarfe na iya haifar da ƙarancin jini kuma yana haifar da bayyanar cututtuka kamar gajiya. Mata masu haila da basa cin abinci mai wadataccen ƙarfe suna cikin haɗari na musamman na rashi.

Abin takaici, akwai kyawawan zaɓuɓɓukan abinci don taimaka muku saduwa da yau da kullun
ƙarfe bukatun.

Anan ga lafiyayyun abinci guda 12 wadanda suke da baƙin ƙarfe.

1. Shellfish

Shellfish yana da daɗi da gina jiki. Duk kifin kifin yana da baƙin ƙarfe, amma kalamu, kawa, da mussali ne mahimman tushe.

Misali, kilo-gram 3.5 (gram 100) na kujeru na iya ƙunsar har zuwa 3 MG na baƙin ƙarfe, wanda yake 17% na DV ().

Koyaya, abun ƙarfe na katun yana da saurin canzawa, kuma wasu nau'ikan na iya ƙunsar ƙananan ƙananan abubuwa (4).

Ironarfe a cikin kifin kifin shine baƙin ƙarfe, wanda jikinka yake shaƙa cikin sauƙi fiye da baƙin ƙarfe da ba shi da heme da ake samu a cikin tsire-tsire.

Hakanan adadin kilo-3.5 da aka samar na kifaye yana samar da gram 26, 24% na DV na bitamin C, da wanda ya sami 4,125% na DV don bitamin B12.

A zahiri, duk kifin kifin yana da abubuwan gina jiki kuma an nuna shi yana ƙara ƙimar lafiyar zuciya mai kyau HDL cholesterol a cikin jininka ().

Kodayake akwai damuwar da ta dace game da mercury da toxins a cikin wasu nau'ikan kifaye da kifin kifin, amfanin cin abincin teku ya fi haɗarin haɗari ().

Aikace-aikacen kilo-gram 3.5 (gram 100) na bayar da 17% na DV don baƙin ƙarfe. Shellfish shima yana da wadata a cikin wasu abubuwan gina jiki kuma yana iya ƙara yawan ƙwayar cholesterol na HDL (mai kyau) a cikin jininka.

2. Alayyafo

Alayyafo yana ba da fa'idodin kiwon lafiya da yawa amma ƙarancin adadin kuzari.

Kimanin awo uku da hamsin (gram 100) na alayyahu mai ɗanyen rai yana ɗauke da mil 2.7 na baƙin ƙarfe, ko 15% na DV ().

Kodayake wannan baƙin ƙarfe ne ba na heme ba, wanda ba'a shanye shi sosai, alayyafo kuma yana da wadataccen bitamin C. Wannan yana da mahimmanci tunda bitamin C yana ƙarfafa ƙarfen ƙarfe sosai ().

Alayyafu kuma yana da wadata a cikin antioxidants da ake kira carotenoids, wanda zai iya rage haɗarin kamuwa da cutar kansa, rage kumburi, da kare idanunku daga cuta (,,,).

Amfani da alayyafo da sauran ganyen ganye tare da kitse yana taimakawa jikinka sha ga carotenoids, don haka ka tabbata ka ci lafiyayyen kitse kamar man zaitun tare da alayyarka ().

Alayyafu yana ba da 15% na DV don baƙin ƙarfe a kowane aiki, tare da bitamin da kuma ma'adanai da yawa. Hakanan ya ƙunshi mahimman antioxidants.

3. Hanta da sauran naman gabobi

Naman ganyayyaki suna da matuƙar gina jiki. Shahararrun nau'ikan sun hada da hanta, koda, kwakwalwa, da zuciya - dukkansu suna da baƙin ƙarfe.

Misali, hanta mai nauyin 3.5 (gram 100) na naman sa ya ƙunshi 6.5 MG na baƙin ƙarfe, ko 36% na DV ().

Hakanan naman jiki suna cike da furotin kuma suna da wadataccen bitamin B, jan ƙarfe, da selenium.

Hanta ya fi yawa a cikin bitamin A, yana ba da kyauta 1,049% na DV ta sabis na 3.5-ounce.

Mene ne ƙari, naman gabobi suna cikin mafi kyawun tushen choline, muhimmin abinci mai gina jiki don ƙwaƙwalwa da lafiyar hanta wanda mutane da yawa basa samun isasshen ().

Naman ganyayyaki asalinsu ne na ƙarfe, kuma hanta ya ƙunshi 36% na DV a kowane aiki. Hakanan naman jiki suna da wadata a cikin wasu abubuwan gina jiki da yawa, kamar su selenium, bitamin A, da choline.

4. Kayan kwalliya

An ɗora ƙwayoyi tare da abubuwan gina jiki.

Wasu nau'ikan nau'ikan wake guda daya sune wake, dawa, dawa, da kuma waken soya.

Sun kasance tushen tushen ƙarfe, musamman ga masu cin ganyayyaki. Kofi daya (gram 198) na dafaffun da aka dafa sun ƙunshi 6.6 MG, wanda shine 37% na DV ().

Wake kamar baƙin wake, wake na wake, da wake koda duk suna iya taimakawa cikin sauƙin haɓakar ƙarfenku.

A zahiri, rabin kofi (gram 86) na dafaffen ɗan wake yana ba da kusan gram 1.8 na ƙarfe, ko 10% na DV ().

Legumes kuma sune kyakkyawan tushen abinci, magnesium, da potassium.

Abin da ya fi haka, nazarin ya nuna cewa wake da sauran kayan lambu na iya rage kumburi ga mutanen da ke fama da ciwon sukari. Legumes na ƙira kuma na iya rage haɗarin cututtukan zuciya ga mutanen da ke fama da ciwo na rayuwa (,,,).

Ari, legumes na iya taimaka maka ka rasa nauyi. Suna da girma sosai a cikin fiber mai narkewa, wanda zai iya ƙara yawan jin daɗi da rage yawan adadin kuzari ().

A cikin wani binciken daya, an nuna wani abincin mai yawan fiber wanda yake dauke da wake yana da tasiri kamar karancin abincin carb don rage nauyi ().

Don kara yawan shan ƙarfe, cinye hatsi tare da abinci mai cike da bitamin C, kamar tumatir, ganye, ko 'ya'yan itacen citrus.

Kofi ɗaya (gram 198) na naman dafa da aka dafa yana ba da kashi 37 cikin ɗari na DV don baƙin ƙarfe. Umesananan Legumes kuma suna da yawa a cikin fure, magnesium, potassium, da fiber kuma suna iya taimakawa rasa nauyi.

5. Jan nama

Jan nama yana da gamsarwa da gina jiki.

Abincin 3.5-ounce (gram 100) na naman sa ya ƙunshi 2.7 mg na baƙin ƙarfe, wanda shine 15% na DV ().

Nama kuma yana da wadataccen furotin, zinc, selenium, da bitamin na B masu yawa ().

Masu binciken sun ba da shawarar cewa karancin ƙarfe na iya kasancewa mai sauƙi ga mutanen da ke cin nama, kaji, da kifi akai-akai ().

A zahiri, jan nama shine mai sauƙin samun ƙarfe mai sauƙi, wanda mai yiwuwa ya mai da shi muhimmin abinci ga mutanen da ke da saukin ƙarancin jini.

A cikin binciken daya duba canje-canje a shagunan ƙarfe bayan motsa jiki na motsa jiki, matan da suka ci nama sun riƙe baƙin ƙarfe fiye da waɗanda suka sha maganin ƙarfe ().

Servingaya daga cikin naman sa yana ƙunshe da 15% na DV don baƙin ƙarfe kuma yana ɗaya daga cikin hanyoyin da ake samun sauƙin ƙarfe na baƙin ƙarfe. Hakanan yana da wadataccen bitamin B, zinc, selenium, da furotin mai inganci.

6. 'Ya'yan kabewa

'Ya'yan kabewa suna da daɗi, abun ciye-ciye.

Abincin 1-gram (gram 28) na 'ya'yan kabewa ya ƙunshi 2.5 MG na baƙin ƙarfe, wanda shine 14% na DV ().

Bugu da kari, 'ya'yan kabewa suna da kyau tushen bitamin K, zinc, da manganese. Hakanan suna cikin mafi kyawun tushen magnesium, wanda yawancin mutane basu da ().

Abincin 1-ounce (gram 28) ya ƙunshi 40% na DV don magnesium, wanda ke taimakawa rage haɗarin jure insulin, ciwon sukari, da baƙin ciki (,,).

'Ya'yan kabewa suna samar da 14% na DV don baƙin ƙarfe a kowace hidimar-oza. Hakanan suna da kyakkyawan tushen wasu abubuwan gina jiki, musamman magnesium.

7. Quinoa

Quinoa sanannen hatsi ne wanda aka sani da suna na ƙarya. Kofi ɗaya (gram 185) na dafafin quinoa yana samar da 2.8 mg na baƙin ƙarfe, wanda shine 16% na DV ().

Bugu da ƙari, quinoa ba ya ƙunshe da alkama, yana mai da shi kyakkyawan zaɓi ga mutanen da ke fama da cutar celiac ko wasu nau'ikan rashin haƙuri.

Quinoa shima ya fi furotin yawa fiye da sauran hatsi, kuma yana da wadataccen abinci, magnesium, jan ƙarfe, manganese, da sauran abubuwan gina jiki.

Bugu da kari, quinoa yana da ayyukan antioxidant fiye da sauran hatsi. Antioxidants suna taimakawa kare ƙwayoyin ku daga lalacewa daga ƙwayoyin cuta kyauta, waɗanda aka kirkira a lokacin haɓaka da kuma amsa ga damuwa (,).

Quinoa yana samar da 16% na DV don baƙin ƙarfe a kowane aiki. Hakanan baya dauke da alkama kuma yana dauke da sinadarai masu gina jiki, furotin, ma'adanai, da kuma antioxidants.

8. Turkiya

Naman Tukiyya lafiyayye ne kuma mai daɗin ci. Hakanan kyakkyawan tushe ne na ƙarfe, musamman naman turkey mai duhu.

Wani ɓangaren oce 3.5 (gram 100) na naman turkey mai duhu yana da miliyon 1.4 na ƙarfe, wanda yake shi ne 8% na DV ().

Idan aka kwatanta, adadin adadin naman fari turkey yana dauke da 0.7 MG kawai ().

Naman turkey mai duhu kuma yana ɗaukar gram 28 na furotin mai ban sha'awa kowane sabis da yawancin bitamin B da ma'adanai, gami da 32% na DV don tutiya da 57% na DV don selenium.

Amfani da babban abincin furotin kamar turkey na iya taimakawa asarar nauyi, kamar yadda furotin ke sa ku ji daɗi kuma yana ƙaruwa saurin ku na rayuwa bayan cin abinci (,,).

Hakanan yawan cin abinci mai gina jiki na iya taimakawa hana asarar tsoka da ke faruwa yayin raunin nauyi da tsarin tsufa (,).

Turkiyya tana samar da 13% na DV don baƙin ƙarfe kuma kyakkyawan tushe ne na yawancin bitamin da ma'adinai. Babban furotin da ke ciki na inganta cikawa, ƙara ƙaruwa, kuma yana hana asarar tsoka

9. Broccoli

Broccoli yana da ƙoshin gina jiki. Kofin 1-gram (156-gram) na broccoli da aka dafa ya ƙunshi 1 mg na baƙin ƙarfe, wanda shine 6% na DV ().

Abin da ya fi haka, hidimar broccoli kuma tana ɗaukar 112% na DV don bitamin C, wanda ke taimaka wa jikinka karɓar baƙin ƙarfe da kyau (,).

Hakanan girman adadin yana da yawa a cikin abinci kuma yana bada gram 5 na zare, kazalika da wasu bitamin K. Broccoli memba ne na dangin kayan lambu, wanda ya hada da farin kabeji, Brussels sprouts, kale, da kabeji.

Kayan marmari na gishiri suna ƙunshe da indole, sulforaphane, da glucosinolates, waɗanda sune mahaɗan tsire-tsire waɗanda aka yi imanin suna kare kansar (,, 46,).

Servingaya daga cikin aiki na broccoli yana samar da 6% na DV don baƙin ƙarfe kuma yana da yawa cikin bitamin C, K, da folate. Hakanan yana iya taimakawa rage haɗarin cutar kansa.

10. Tofu

Tofu abinci ne na wake wanda ya shahara tsakanin masu cin ganyayyaki da kuma a wasu ƙasashen Asiya.

Rabin rabin kofi (gram 126) yana ba da 3.4 MG na baƙin ƙarfe, wanda ya zama 19% na DV ().

Tofu kuma kyakkyawan tushe ne na thiamine da ma'adanai da yawa, gami da alli, magnesium, da selenium. Bugu da kari, yana samar da gram 22 na furotin a kowane aiki.

Tofu ya ƙunshi mahaɗan musamman da ake kira isoflavones, waɗanda aka alakanta da ƙwarewar insulin, rage haɗarin kamuwa da cututtukan zuciya, da sauƙi daga alamomin jinin haila (,).

Tofu yana samar da 19% na DV don baƙin ƙarfe a kowane aiki kuma yana da wadataccen furotin da ma'adanai. Isoflavones ɗinta na iya inganta lafiyar zuciya da sauƙaƙe alamomin jinin haila.

11. Duhun cakulan

Duhun cakulan yana da ban sha'awa sosai da kuma gina jiki.

Abincin 1-ounce (gram 28) ya ƙunshi 3.4 MG na baƙin ƙarfe, wanda shine 19% na DV ().

Wannan ƙaramin hidimar shima ya tattara 56% da 15% na DVs don jan ƙarfe da magnesium, bi da bi.

Bugu da kari, yana dauke da zaren prebiotic, wanda ke ciyar da kwayoyin cuta masu ban sha'awa a cikin hanjinku ().

Wani binciken da aka gudanar ya nuna cewa koko koko da cakulan mai duhu sun fi aikin antioxidant fiye da foda da ruwan 'ya'yan itace da aka yi daga' ya'yan acai da shudayen ()

Karatun kuma ya nuna cewa cakulan yana da amfani mai amfani akan cholesterol kuma yana iya rage haɗarin bugun zuciya da shanyewar jiki (,,).

Koyaya, ba duk cakulan aka halicce shi da daidai ba. An yi imanin cewa mahaɗan da ake kira flavanols suna da alhakin fa'idodin cakulan, kuma abun cikin flavanol na cakulan mai duhu ya fi na cakulan madara yawa (57).

Saboda haka, yana da kyau a cinye cakulan tare da mafi karancin koko 70% don samun matsakaicin fa'ida.

Servingaramin ruwan cakulan mai duhu ya ƙunshi 19% na DV don baƙin ƙarfe tare da ma'adanai da yawa da zaren prebiotic wanda ke inganta lafiyar hanji.

12. Kifi

Kifi abu ne mai matukar gina jiki, kuma wasu nau'ikan kamar tuna suna da ƙarfe musamman ma ƙarfe.

A hakikanin gaskiya, yawan oza 3 (gram 85) na tuna tuna na gwangwani ya ƙunshi kusan ƙarfe 1.4 na baƙin ƙarfe, wanda yake kusan 8% na DV ().

Haka kuma kifi yana kunshe da kitse na Omega-3, wadanda nau'ine na mai lafiyayyar zuciya hade da yawan fa'idodi ga lafiya.

n musamman, an nuna omega-3 fatty acid don inganta lafiyar kwakwalwa, inganta aikin rigakafi, da tallafawa ci gaban lafiya da ci gaba ().

Kifi kuma yana dauke da wasu muhimman abubuwan gina jiki, ciki har da niacin, selenium, da bitamin B12 ().

Bayan tuna, haddock, mackerel, da sardines wasu 'yan misalai ne na kifi mai arzikin ƙarfe wanda zaku iya haɗawa a cikin abincinku (,,).

Bautar tuna tuna na gwangwani na iya samar da kusan 8% na DV don baƙin ƙarfe. Kifi kuma kyakkyawan tushe ne na wasu muhimman abubuwan gina jiki, gami da omega-3 fatty acid, bitamin, da kuma ma'adanai.

Layin kasa

Ironarfe shine mahimmin ma'adinai wanda dole ne a sha shi akai-akai saboda jikinka ba zai iya samar da shi da kansa ba.

Duk da haka, ya kamata a sani cewa wasu mutane suna buƙatar taƙaita shan jan nama da sauran abinci mai higharfin ƙarfe.

Koyaya, yawancin mutane suna iya daidaita adadin abin da suke sha daga abinci.

Ka tuna cewa idan baka ci nama ko kifi ba, zaka iya haɓaka sha ta haɗuwa da tushen bitamin C lokacin cin tushen hanyoyin ƙarfe.

Karanta labarin a cikin Mutanen Espanya