Idan an gano ku anemia a wani lokaci, zaka san cewa saboda rashin ƙarfe ne a jikinka, ƙari, za ka san yadda za ka yaba da abin da mafi yawan alamun alamun sune: gajiya, kasala, kasancewa cikin mummunan yanayi, ciwon kai, da sauransu. . Gaba, zamu gaya muku menene mafi kyawun zaɓuɓɓukan abinci sab thatda haka, ana sarrafa matakan ƙarfen ku.
Halaye na baƙin ƙarfe
Iron shine ma'adinai wanda ke aiki tuƙuru don jikinmu yayi aiki daidai, yana da alhakin jigilarwa da adana iskar oxygen. Baya ga shiga cikin aikin numfashi na salula, wanda ke cikin haɗin DNA, yana kula da tsarin rigakafi kuma yana da mahimmanci ga samarwa da sakin makamashi.
Iron yana samarwa abubuwa biyu:
- Hemoglobin, furotin a cikin jajayen kwayoyin jini wanda ke da alhakin gudanar da iskar oxygen zuwa gabobin.
- Myoglobin, irin wannan furotin amma hakan yana dauke da iskar oxygen zuwa ga tsokoki.
A gefe guda, mun sami iri biyu na baƙin ƙarfe:
- Hemic: Shine wanda yake saurin saurin fahimta. Mun same su a cikin kayan asalin dabbobi.
- Ba damuwa ba: Wannan nau'in yana sha a hankali kuma a ƙananan, kawai 3 zuwa 8%. Bugu da kari, ana samun sa a cikin kayayyakin shuka.
Darajar la'akari da ƙarfe a jiki:
- Maza manya: daga 80 zuwa 180 ug / dl.
- Mujeres manya: 60 zuwa 160 ug / dl.
- yara: daga 50 zuwa 120 ug / dl.
- Yaran ƙarƙashin shekara 1: tsakanin 100 da 250 ug / dl.
Yadda za a san cewa ina buƙatar cinye baƙin ƙarfe
Wanene suka ɗan ɓace a cikin abinci mai gina jiki da kuma batun kiwon lafiya, za mu nuna menene su mafi yawan bayyanar cututtuka lokacin da kake da ƙananan ƙarfe a jikinka. Koyaya, kodayake kun sha wahala daga gare su, bazai iya nufin cewa matakan ku basu da kyau ba, yana iya zama saboda dalilai daban-daban. Saboda wannan, koyaushe muna ba da shawarar zuwa likita kuma cewa shine ƙwararren mai yin gwajin da ya dace.
Alamomin ciwon ƙananan ƙarfe
- Rashin oxygen lokacin wasa.
- Gajiya tsoka.
- Maɗaukaki.
- Performanceananan aiki.
- Asthenia.
- Cold hannuwanku da ƙafa.
- Ciwon kai.
- Dizziness
- Riƙewa mai narkewa.
- Inara cikin bugun zuciya.
Wasu lokuta mutane ne suke zaɓar wani mai cin ganyayyaki ko na maras nama Wadanda ke fama da karancin jini, saboda wannan dalili, dole ne su kara sanin yawan cin kayan lambu masu wadataccen ƙarfe saboda haɗuwarsu ta fi ta kayan nama.
Yadda ake cin karin ƙarfe
Ana samun ƙarfe ne ta halitta A yawancin abinci daga yanayi, ba ma buƙatar yin amfani da zaɓin masana'antu ko na sinadarai don magance wannan rashi, kawai, Ka mai da hankali ka lura menene mafi kyawun zaɓuɓɓuka a gare ku.
Ga jerin sunayen abincin da ke dauke da karin iron a cikin abun da ke ciki:
- Jan nama mara kiba.
- carne na tsuntsaye.
- Qwai.
- Mollusks da clams.
- Blue Kifi, kifin kifi, kifin sardine, mackerel.
- Prunes, zabibi, apricots (busasshen apricots).
- Legends kowane irin nau'I ne: wake, wake, wake, faɗa wake, wake, kaji, da sauransu.
- Verduras: alayyafo, broccoli, kale, kabeji, bishiyar asparagus, da sauransu.
- Alkama, shinkafa ko shinkafa
Don samun karin hoto, zamu bar ku kusan matakan ƙarfe waɗanda yakamata mu cinye a kowane mataki na rayuwa.
- Yaran har zuwa shekara 1: 0,27 MG
- yara 4-8 shekaru: 10 MG
- Maza manya: 8 MG
- Mujeres manya: 18 MG
- Yara da mata masu ciki: 27 MG
- Mata masu shayarwa: 9 MG
Ana iya gani kamar mata suna bukatar ƙari na wannan ma'adinai tun lokacin da suka wuce ta hanyar kwayoyin halitta mafi girma fiye da maza, da lokacin haila, daukar ciki da shayarwa wasu daga cikinsu.
Hada abinci ta hanya mafi kyau
Da kyau, hada wannan jerin abincin don samun iyawa da yawa. Cikakke zai kasance haɗuwa da kayayyakin asalin dabbobi da waɗanda suke da asalin tsirrai. Menene ƙari, Idan muka sha karin bitamin C, zai haifar da karin baƙin ƙarfe da ke ɗauke a cikin hanjin.
Kodayake abu ne mai sauki muyi tunanin girke-girke daban-daban ta yadda jikinmu zai dauki mafi girman wannan sinadarin, dole ne mu tuna cewa baƙin ƙarfe ba za a iya assimilated Idan an cakuda shi da wasu abubuwan, akwai da yawa wadanda suke hana shan sa, saboda haka kokarin mu zai zama a banza idan ba mu yi la'akari da shi ba.
Amfani da ƙarfe yana faruwa a cikin ƙananan hanji kuma koyaushe zai kasance mafi alheri akan komai a ciki. Koyaya, idan muka yanke shawarar haɗa su da sauran abinci, guji masu zuwa:
- Shayi
- An sami ceto
- Hatsi
- Madarar waken soya
- Madarar shanu
Da wannan ba zamu ce idan kuna fama da cutar karancin jini ku guji waɗannan kayan ba, kawai muna ba da shawarar cewa waɗanda ke ba da ƙarfe da yawa ba za a haɗa su da wasu ba tunda ba za a haɗa ta ba.
Yi hankali da yawan baƙin ƙarfe
Mun san cewa shan kowane samfuri fiye da kima yana da lahani ga jiki, daidai yake da wannan ma'adinan. Idan muka daga matakan ba tare da kulawa ba za mu iya wahala:
- Maƙarƙashiya
- Amai
- Ciwon ciki
A cikin dogon lokaci zan iya samu a cikin wasu nau'ikan cututtuka, kamar su kansar mama, cirrhosis, ko bugun zuciya mara tsari. Don hana wannan daga faruwa, abin da ya fi dacewa shi ne zuwa cibiyar kiwon lafiya tare da neman gwajin jini.