Kayan Abincin 21 Masu Ganyayyaki Wanda Aka Haɗa Da ƙarfe

Wadatacce

• 1-3: Kayan abinci
• 1. Tofu, Tempeh, Natto da Waken Suya
• 2. Lentures
• 3. Sauran Wake da Peas
• 4–5: Kwayoyi da Tsaba
• 4. Kabewa, Sesame, Hemp da Flaxseeds
• 5. Cashews, Goron Goro da sauran Goro
• 6-10: Kayan lambu
• 6. Ganye Mai Ganye
• 7. Manna Tumatir
• 8. Dankali
• 9. Namomin kaza
• 10. Zuciyar Dabino
• 11-13 'Ya'yan itãcen marmari
• 11. Ruwan 'Ya'yan itace
• 12. Zaitun
• 13. Mulberries
• 14-17: Cikakken hatsi
• 14. Amaranth
• 15. Rubuta rubutu
• 16. Hatsi
• 17. Quinoa
• 18–21: Sauran
• 18. Madarar Kwakwa
• 19. Duhun Cakulan
• 20. Blackstrap Molasses
• 21. Bushewar Thyme
• Yadda ake Kara Tsotsan Iron daga Abincin Shuke-shuke
• Layin .asa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Iron ƙarfe ne mai mahimmanci wanda ke taka muhimmiyar rawa a cikin ayyukan jiki da yawa (1).

Abincin da ba shi da baƙin ƙarfe na iya haifar da ƙananan matakan makamashi, ƙarancin numfashi, ciwon kai, rashin hankali, jiri ko rashin jini.

Ana iya samun ƙarfe ta sifofi biyu a cikin abinci - heme da mara ƙanshi. Ana samun ƙarfen Heme ne kawai a cikin kayayyakin dabba, alhali kuwa baƙin ƙarfen ba na heme ba kawai ana samunsa a tsire-tsire ().

Abubuwan da aka ba da shawarar yau da kullun (RDI) ya dogara ne da matsakaicin yawan abinci na 18 MG kowace rana. Koyaya, bukatun mutum ya bambanta dangane da jinsin mutum da matakin rayuwa.

Misali, maza da mata bayan sun gama menopausal yawanci suna buƙatar kusan 8 MG na baƙin ƙarfe kowace rana. Wannan adadin yana ƙaruwa zuwa 18 MG kowace rana ga mata masu haila da zuwa 27 MG kowace rana ga mata masu juna biyu.

Kuma, tunda baƙin ƙarfe wanda ba shi da ƙoshin lafiya yana da sauƙin ɗaukar jikinmu fiye da baƙin ƙarfe, RDI na masu cin ganyayyaki da masu cin ganyayyaki ya ninka sau 1.8 fiye da na masu cin nama.

Ga jerin kayan abinci guda 21 wadanda suke da yawan baƙin ƙarfe.

1-3: Kayan abinci

Lido, gami da wake, wake da kuma kayan lambu, sune tushen ƙarfe.

An jera su a ƙasa nau'ikan da ke ƙunshe da baƙin ƙarfe, daga sama zuwa ƙasa.

1. Tofu, Tempeh, Natto da Waken Suya

Waken soya da abincin da aka samo daga waken soya suna cike da baƙin ƙarfe.

A zahiri, waken soya ya ƙunshi kusan 8.8 MG na kowane kofi, ko 49% na RDI. Sashi ɗaya na natto, samfurin waken soya mai ƙanshi, yana ba da MG 15, ko 83% na RDI (3, 4).

Hakanan, oci 6 (gram 168) na tofu ko tempeh kowannensu yana ba da 3-6.6 mg na baƙin ƙarfe, ko kuma kusan 20% na RDI (5, 6).

Baya ga baƙin ƙarfe, waɗannan kayayyakin waken soya sun ƙunshi tsakanin 10-19 giram na furotin a kowane yanki kuma ma kyakkyawan tushen alli ne, phosphorus da magnesium.

2. Lentures

Lentils wani abinci ne mai cike da baƙin ƙarfe, yana ba da 6.6 MG a kowane kofi dahuwa, ko 37% na RDI (7).

Lentils na dauke da adadi mai yawa na protein, hadadden carbs, zare, folate da manganese. Kofi ɗaya na dafaffun da aka dafa ya ƙunshi giram 18 na furotin kuma ya rufe kusan 50% na yawan cin abincin yau da kullun.

3. Sauran Wake da Peas

Sauran nau'ikan wake suna ɗauke da baƙin ƙarfe mai kyau kuma.

Fari, lima, jan koda da wake na wake suna bin waken soya a hankali, suna ba da 4.4-6.6 MG na baƙin ƙarfe a kowane kofi dahuwa, ko 24-37% na RDI (8, 9, 10, 11).

Koyaya, kaji da baƙar ido suna da mafi girman ƙarfe. Suna bayarwa kusan 4.6-5.2 MG a kowane kofi dahuwa, ko 26-29% na RDI (12, 13).

Baya ga abun da ke cikin su na iron, wake da wake sune ingantattun hanyoyin samun hadadden carbi, zare, folate, phosphorus, potassium, manganese da kuma mahaukatan shuke-shuke masu amfani.

Yawancin karatu kuma suna danganta cinye wake da wake yau da kullun don rage karfin jini, cholesterol da matakan sukarin jini, da ragi a cikin mai (,,,).

Takaitawa: Wake, Peas da lentil suna da wadatar ƙarfe. Waɗannan legan hatsi suna ƙunshe da adadin furotin, fiber, bitamin, ma'adanai da kuma mahaɗan tsire-tsire masu amfani wanda zai iya rage haɗarin kamuwa da cututtuka daban-daban.

4–5: Kwayoyi da Tsaba

Kwayoyi da tsaba suna amfani da tushen albarkatun shuka masu ƙarfe biyu.

Waɗanda suke son ƙara yawan adadin ƙarfensu na yau da kullun ya kamata su ƙara waɗannan nau'ikan zuwa abincinsu, saboda suna ƙunshe da adadi mafi yawa.

4. Kabewa, Sesame, Hemp da Flaxseeds

Kabewa, sesame, hemp da flaxseeds sune tsaba mafi wadatar ƙarfe, dauke da kusan 1.2-4.2 MG a cikin babban cokali biyu, ko kuma 7-23% na RDI (18, 19, 20, 21).

Abubuwan da aka samo daga waɗannan tsaba suma suna da daraja. Misali, cokali biyu na tahini, manna da aka yi daga kwayayen sesame, suna da 2.6 mg na baƙin ƙarfe - wanda shine 14% na RDI (21).

Hakanan, hummus da aka yi daga kaji da tahini yana ba ku kusan 3 MG na baƙin ƙarfe a kowace rabin kofi, ko 17% na RDI (22).

Tsaba dauke da adadi mai yawa na furotin na shuka, fiber, alli, magnesium, zinc, selenium, antioxidants da sauran mahaɗan shuka masu fa'ida, suma ().

Hakanan sune babban tushen omega-3 da omega-6. 'Ya'yan itacen hemp, musamman, suna da alama sun ƙunshi waɗannan ƙwayoyin biyu a cikin rabo da aka ɗauka mafi kyau ga lafiyar ɗan adam (24).

5. Cashews, Goron Goro da sauran Goro

Kwayoyi da goro mai goro suna ɗauke da ɗan ƙarfe mara baƙin ƙarfe.

Wannan gaskiyane ga almond, cashews, pine nuts da macadamia nuts, waɗanda suka ƙunshi tsakanin 1-1.6 MG na baƙin ƙarfe a kowane awo, ko kusan 6-9% na RDI.

Hakanan ga iri, kwayoyi sune babban tushen furotin, fiber, mai kyau, bitamin da kuma ma'adanai, da kuma antioxidants da mahaɗan tsire-tsire masu amfani ().

Ka tuna cewa yin ruɓaɓɓen goro ko gasasshen ƙwayoyi na iya lalata abubuwan gina jiki na su, don haka ka yarda da ɗanye da ƙananan iri (25).

Game da man goro, yana da kyau a zaɓi nau'ikan nau'ikan 100% na halitta don kauce wa kashi mara buƙata na ƙarin mai, sugars da gishiri.

Takaitawa: Kwayoyi da tsaba su ne tushen tushen ƙarfe mai ƙarancin ruwa, da kuma wasu nau'ikan bitamin, ma'adinai, zare, lafiyayyen ƙwayoyi da kuma mahaɗan tsire-tsire masu amfani. Aara karamin rabo zuwa menu a kowace rana.

6-10: Kayan lambu

Gram a kowane gram, kayan lambu galibi suna da abun ƙarfe mafi girma fiye da abincin da yawanci ke haɗuwa da babban ƙarfe, kamar nama da ƙwai.

Kodayake kayan marmari na dauke da sinadarin iron wanda ba shi da nauyi ba, wanda ba sa saurin shakuwa, amma kuma suna da wadataccen bitamin C, wanda ke taimakawa wajen kara karfin ƙarfe (1).

Kayan lambu masu zuwa da kayayyakin da aka samo daga kayan lambu suna ba da mafi ƙarfe a kowane aiki.

6. Ganye Mai Ganye

Ganye masu ganye, kamar alayyafo, kale, swiss chard, collard da ganyen gwoza sun ƙunshi tsakanin 2.5-6.4 MG na baƙin ƙarfe a kowane kofi da aka dafa, ko kuma 14-36% na RDI.

Misali, gram 100 na alayyaho ya ƙunshi ƙarfe sau 1.1 fiye da adadin jan nama da kuma sau 2.2 fiye da giram 100 na salmon (26, 27).

Wannan kuma ya ninka sau 3 fiye da gram 100 na dafaffun kwai da sau 3.6 fiye da adadin adadin kaza (28, 29).

Amma duk da haka saboda nauyinsu mai sauki, wasu na iya wahalar amfani da gram 100 na danyen, ganye mai ganye. A wannan yanayin, ya fi kyau a cinye su dafaffe.

Sauran kayan lambu masu wadataccen ƙarfe waɗanda suka dace a cikin wannan rukunin sun haɗa da broccoli, kabeji da tsiron Brussels, waɗanda suka ƙunshi tsakanin 1 zuwa 1.8 MG a kowane kofi da aka dafa, ko kusan 6-10% na RDI (30, 31, 32).

7. Manna Tumatir

A kan MG 0.5 a kowane kofi, ɗanyen tumatir yana ɗauke da baƙin ƙarfe kaɗan. Koyaya, lokacin bushewa ko mai da hankali, suna ba da mafi yawa (33).

Misali, rabin kofi (118 ml) na manna tumatir yana ba da 3.9 MG na ƙarfe, ko 22% na RDI, yayin da kofi 1 (237 ml) na tumatir miya yana ba da 1.9 MG, ko 11% na RDI (34, 35 ).

Tumatir da aka bushe da rana wata hanya ce mai arzikin ƙarfe, tana ba ku MG 1.3-2.5 a kowace rabin kofi, ko zuwa 14% na RDI (36, 37).

Tumatir shima babban tushen bitamin C ne, wanda yake taimakawa karuwar shan ƙarfe. Bugu da ƙari, sun kasance babban tushen lycopene, antioxidant wanda ke da alaƙa da rage haɗarin kunar rana a jiki (,).

8. Dankali

Dankali yana ɗauke da ƙarfe mai yawa, galibi sun fi mayar da hankali a cikin fatunsu.

Mafi mahimmanci, ɗayan dankalin turawa, wanda ba a narke ba (oza 10.5 ko gram 295) yana ba da 3.2 MG na baƙin ƙarfe, wanda shine 18% na RDI. Dankali mai zaki dauke da dan kadan kadan - kusan MG 2.1 na irin wannan adadi, ko 12% na RDI (40, 41).

Dankali ma babban tushen fiber ne. Bugu da ƙari, yanki ɗaya na iya ɗaukar nauyin 46% na bitamin C na yau da kullun, B6 da buƙatun potassium.

9. Namomin kaza

Wasu nau'ikan namomin kaza suna da wadataccen ƙarfe.

Misali, dafa kofi ɗaya na farin naman kaza ya ƙunshi kusan 2.7 mg, ko 15% na RDI (42).

Naman kaza na iya bayar da ninki biyu na ƙarfe, amma portobello da naman kaza shiitake sun ƙunshi kaɗan (43, 44, 45).

10. Zuciyar Dabino

Dabbobin zuciya suna da kayan lambu mai zafi wanda ke da yalwar fiber, potassium, manganese, bitamin C da fure.

Tabbataccen sanannen sanannen game da zukatan dabino shine cewa suma suna ƙunshe da adadin ƙarfe - madaidaiciya 4.6 MG a kowane kofi, ko 26% na RDI (46).

Wannan kayan lambu mai yalwa za a iya hade shi a tsoma, a jefa shi a gasa, a sanya shi a cikin soya, a kara shi da salati har ma a gasa shi da abubuwan da kuka fi so.

Takaitawa:

Kayan lambu galibi suna ɗauke da ƙarfe mai yawa. Matsakaicinsu mai girma-zuwa-nauyi ya bayyana dalilin da yasa cin su dafa zai iya sauƙaƙa don biyan buƙatun yau da kullun.

11-13 'Ya'yan itãcen marmari

'Ya'yan itace ba yawancin rukunin abinci bane wanda mutane ke juyawa lokacin da suke son ƙaruwar abun baƙin ƙarfe na abincin su.

Koyaya, wasu fruitsa fruitsan fruitsa fruitsan itace abin mamakin ƙarfe.

Anan ne mafi kyawun tushen ƙarfe a cikin wannan rukunin.

11. Ruwan 'Ya'yan itace

An san Prunes don tasirin laxative mai sauƙi, wanda ke taimakawa sauƙar maƙarƙashiya (47).

Koyaya, su ma ingantaccen ƙarfe ne.

Ruwan 'ya'yan itace, musamman, ana ba da kusan 3 mg na baƙin ƙarfe a kowane kofi (237 ml). Wannan yana kusan 17% na RDI kuma ƙarfe ninki biyu ne fiye da na yawan prunes (48, 49).

Ruwan prune yana da wadataccen fiber, potassium, bitamin C, bitamin B6 da manganese, suma.

12. Zaitun

Zaitun a zahiri 'ya'yan itace ne, kuma ɗayan da ke da ƙarancin ƙarfe a wancan.

Sun ƙunshi kusan 3.3 MG na ƙarfe a kowane awo 3.5 (gram 100), ko 18% na RDI. Kari akan haka, sabbin zaitun sune babban tushen fiber, kitse masu kyau da bitamin A da E (50).

Hakanan zaitun ya ƙunshi nau'ikan mahaɗan tsire-tsire masu fa'ida waɗanda ake tsammani don samar da fa'idodin kiwon lafiya da yawa, gami da ƙananan haɗarin cututtukan zuciya (, 52,).

13. Mulberries

Mulberries wani nau'i ne na fruita fruitan itace tare da ƙimar mai ƙayatarwa musamman.

Ba wai kawai suna ba da kusan mil 2.6 na baƙin ƙarfe a kowane kofi - 14% na RDI ba - amma wannan adadin mulberries shima ya haɗu da 85% na RDI na bitamin C (54).

Mulberries babbar hanya ce ta antioxidants kuma, wanda na iya ba da kariya daga cututtukan zuciya, ciwon sukari da wasu nau'o'in cutar kansa (,,).

Takaitawa:

Ruwan 'ya'yan itace, zaituni da mulberries sune nau'ikan' ya'yan itace guda uku tare da mafi girman karfin ƙarfe a kowane yanki. Wadannan 'ya'yan itace kuma suna dauke da sinadarin antioxidants da wasu nau'ikan abubuwan gina jiki masu amfani ga lafiya.

14-17: Cikakken hatsi

Bincike ya danganta hatsi gaba daya da fa'idodi daban-daban na kiwon lafiya.

Wadannan fa'idodin sun haɗa da haɓaka tsawon rai da rage haɗarin kiba, rubuta ciwon sukari na 2 da cututtukan zuciya (,).

Koyaya, ba duk hatsi yake da amfani iri ɗaya ba. Misali, sarrafa hatsi galibi yana cire sassan hatsi wanda ya ƙunshi fiber, antioxidants, bitamin da kuma ma'adanai, gami da baƙin ƙarfe.

Saboda wannan dalili, yawancin hatsi galibi suna ɗauke da baƙin ƙarfe fiye da ƙwayoyin da aka sarrafa. Wadannan su ne nau'ikan hatsi huɗu waɗanda ke ƙunshe da baƙin ƙarfe a kowane yanki.

14. Amaranth

Amaranth hatsi ne mai yalwar abinci wanda ba ya girma daga ciyawa kamar sauran hatsi. A saboda wannan dalili, a kimiyance ana daukarta a matsayin "karyace gaskiya."

Amaranth ya ƙunshi kusan 5.2 MG na baƙin ƙarfe a kowane kofi dahuwa, ko 29% na RDI (60).

Abin sha'awa shine, amaranth yana daya daga cikin ingantattun hanyoyin samar da sunadarai kuma shima yana dauke da tarin hadadden carbs, fiber, manganese, phosphorus da magnesium.

15. Rubuta rubutu

Spelled shine tsohuwar hatsi mai ƙarfe mai ƙarfe.

Ya ƙunshi kusan 3.2 MG na baƙin ƙarfe a kowane kofi dahuwa, ko 18% na RDI. Bugu da ƙari, rubutattun kalmomi suna ba da kusan gram 5-6 na furotin a kowane yanki, wanda ya ninka kusan sau 1.5 fiye da furotin fiye da na hatsi na zamani, kamar alkama (61).

Spelled ya ƙunshi wasu nau'o'in abubuwan gina jiki, suma, gami da ƙwayoyin carbi, fiber, magnesium, zinc, selenium da bitamin na B. Hakanan ma'adinan ta na iya zama dan kadan sama da na hatsi na yau da kullun (62).

16. Hatsi

Oats hanya ce mai ɗanɗano da sauƙi don ƙara ƙarfe a abincinku.

Kopin dafawar hatsi ya ƙunshi kusan 3.4 MG na ƙarfe - 19% na RDI - da kuma yawan furotin na tsire-tsire, fiber, magnesium, zinc da folate (63).

Mene ne ƙari, hatsi yana ƙunshe da fiber mai narkewa wanda ake kira beta-glucan, wanda zai iya taimakawa wajen inganta lafiyar hanji, ƙara ƙarar cikawa da rage yawan cholesterol da matakan sukarin jini (,,,).

17. Quinoa

Kamar amaranth, quinoa baƙarya ce mai yalwar wadataccen mai wadataccen furotin, fiber, hadadden carbs, bitamin da kuma ma'adanai.

Yana bayar da kusan mil 2.8 na baƙin ƙarfe a kowane kofi dahuwa, ko 16% na RDI. Ari da, binciken bincike ya haɗa quinoa mai wadataccen antioxidant abun ciki zuwa ƙananan haɗarin yanayin kiwon lafiya, gami da hawan jini da kuma buga ciwon sukari na 2 ().

Takaitawa: Cikakken hatsi gaba ɗaya ya ƙunshi ƙarfe fiye da wadataccen hatsi. Nau'o'in da aka lissafa a sama suna da wadataccen ƙarfe amma kuma suna ƙunshe da wasu abubuwan gina jiki da dama da kuma mahaɗan tsire-tsire masu amfani ga lafiya.

18–21: Sauran

Wasu abinci basu dace da ɗayan rukunin abinci na sama ba, duk da haka suna ƙunshe da ƙarfe mai yawa.

Haɗa su cikin abincinku na iya taimaka muku saduwa da shawarar ƙarfe na shawararku na yau da kullun.

18. Madarar Kwakwa

Madarar kwakwa na iya zama madadin mai daɗi da madarar shanu.

Kodayake yana da kitse sosai, yana da kyakkyawan tushen bitamin da ma'adanai da yawa, gami da magnesium, jan ƙarfe da kuma manganese (69).

Hakanan madarar kwakwa ta ƙunshi adadin ƙarfe mai kyau - musamman ma, kusan mil 3.8 a kowace rabin kofi (118 ml), ko kuma kusan 21% na RDI.

19. Duhun Cakulan

Duhun cakulan ya ƙunshi abubuwan gina jiki fiye da takwaransa na cakulan madara.

Ba wai kawai yana ba da 3.3 MG na ƙarfe a kowace awo (gram 28), haɗuwa da kusan 18% na RDI, amma kuma ya ƙunshi adadin zaren mai yawa, magnesium, jan ƙarfe da manganese (70).

Bugu da ƙari, cakulan mai duhu shine tushen tushen antioxidants, ƙungiyar mahaɗan tsire-tsire masu amfani waɗanda ke taimakawa kariya daga cututtuka daban-daban ().

20. Blackstrap Molasses

Blackstrap molasses shine mai ɗanɗano mai daɗin sau da yawa yana da lafiya fiye da teburin tebur.

Dangane da baƙin ƙarfe, ya ƙunshi kusan 1.8 MG na baƙin ƙarfe a cikin cokali biyu, ko kusan 10% na RDI (72).

Hakanan wannan rabo yana taimakawa rufe tsakanin 10-30% na shawarar ku na yau da kullun na jan ƙarfe, selenium, potassium, bitamin B6, magnesium da manganese.

Koyaya, duk da yawan kayan abinci mai gina jiki, molasses na baƙar fata ya kasance mai ƙarfi sosai cikin sukari kuma yakamata a cinye shi da matsakaici.

21. Bushewar Thyme

Dry thyme shine ɗayan shahararrun ganyayyaki.

Dayawa suna la'akari da shi gidan abinci mai gina jiki, kuma bincike ya danganta shi da fa'idodin kiwon lafiya tun daga yaƙar cututtukan ƙwayoyin cuta da mashako don inganta yanayin ku,,,.

Thyme shima yana zama ɗayan ganyayyaki tare da mafi girman ƙarfe, yana ba da MG 1.2 a kowane busasshen ƙaramin shayi, ko kusan 7% na RDI (76).

Yin yayyafa kaɗan akan kowane cin abinci dabarun kirki ne ga waɗanda ke son ƙara yawan ƙarfensu.

Takaitawa: Madarar kwakwa, cakulan mai duhu, molasses na blackstrap da busassun thyme ba a san su sosai ba, amma babu shakka masu wadata ne, tushen ƙarfe.

Yadda ake Kara Tsotsan Iron daga Abincin Shuke-shuke

Ironarfin baƙin ƙarfe da ake samu a cikin nama da kayayyakin dabbobi gabaɗaya jikin mutum yana saurin saurin samun nutsuwa fiye da baƙin ƙarfen da ba shi da heme da ake samu a cikin tsire-tsire.

A saboda wannan dalili, shawarar ƙarfe da ake bayarwa yau da kullun ya ninka sau 1.8 ga masu cin ganyayyaki da masu cin ganyayyaki fiye da waɗanda suke cin nama (1).

Wannan ya kai kusan 14 MG kowace rana ga maza da matan da suka gama menopausal, 32 MG kowace rana don mata masu haila da 49 MG kowace rana ga mata masu ciki (1).

Koyaya, akwai dabaru iri-iri waɗanda za a iya amfani da su don ƙara ƙarfin jiki don ɗaukar ƙarfe maras heme. Anan ga mafi kyawun hanyoyin bincike:

• Ku ci abinci mai wadataccen bitamin C: Cin abinci mai wadataccen bitamin C tare da abinci mai wadataccen baƙin ƙarfe ba zai iya ƙarɓar ƙarfe sama da 300% (1).
• Guji kofi da shayi tare da abinci: Shan kofi da shayi tare da abinci na iya rage shan ƙarfe da 50-90% ().
• Jiƙa, tsiro da kumburi: Shaƙatawa, tsiro da tsire-tsire da hatsi da hatsi na iya inganta narkar da baƙin ƙarfe ta hanyar rage adadin ƙwayoyin halittar da ke cikin waɗannan abincin ().
• Yi amfani da kwanon ƙarfe Abincin da aka shirya a cikin kwanon rufin ƙarfe ya kan bayar da ƙarfe biyu zuwa uku kamar waɗanda aka shirya a cikin kayan girkin da ba baƙin ƙarfe ba ().
• Yi amfani da abinci mai wadataccen lysine: Amfani da tsire-tsire kamar legumes da quinoa waɗanda suke da wadataccen amino acid lysine tare da wadataccen abincin ku na ƙarfe na iya ƙara ƙarfan ƙarfe ().

Takaitawa:

Nau'in ƙarfe da ake samu a cikin abincin tsirrai (ba-heme) ba shi da sauƙi jiki ya sha kansa. Hanyoyin da aka zayyana anan ana iya amfani dasu don kara girman shan shi.

Layin .asa

Iron shine sinadari mai mahimmanci ga jikin mutum.

Ana iya samun wannan ma'adinan a cikin abinci iri daban-daban, gami da abinci iri-iri.

Bayan kasancewarsa tushen ƙarfe mai kyau, abincin shuke-shuke da aka jera a cikin wannan labarin kuma yana ƙunshe da wasu nau'o'in abubuwan gina jiki da ƙwayoyin tsire-tsire masu amfani.

Don haka, sanya su cikin abincinku ba zai taimaka muku kawai don biyan buƙatunku na ƙarfe ba, amma kuma zai iya amfanar da lafiyar ku gaba ɗaya.