Babban mutum yana buƙatar kowace rana na milligram 8 na baƙin ƙarfe kowace rana, yayin da mace baliga ke buƙatar milligrams 19 na baƙin ƙarfe kowace rana. Lokacin da yawan baƙin ƙarfe a cikin jiki ya ragu, kashi na ferritin kerarre kuma an rage. Sabanin haka, lokacin da yawan ƙarfe yake ƙaruwa, samar da ferritin yana ƙaruwa shi ma. Don haɓaka ferritin, saboda haka wajibi ne a ƙara yawan ƙarfe a jiki.
Matsakaici mafi kyau don kara ferritin a bayyane yana cinye abinci mai wadataccen ƙarfe. Manyan sune kamar haka: jan nama, kaji, kifi, abincin teku, karanta kayan lambu, 'ya'yan itatuwa, hatsi cikakke.
Amma don ƙarawa da ferritin, cin abinci mai wadataccen ƙarfe bai isa ba. Hakanan yana da mahimmanci a ci abinci wanda zai sauƙaƙe shan baƙin ƙarfe a jiki. Saboda wannan, bitamin C ya kamata ya zama wani muhimmin bangare na abincin. Akwai abinci da yawa masu wadatar bitamin C: kabeji, broccoli, barkono mai ƙararrawa, alayyafo, citrus, mangoro, strawberry.
Haka nan akwai abinci da ke toshe wannan sha ƙarfe a cikin jiki. Wannan shine dalilin da ya sa ya kamata a guji yawan amfani da waɗannan abinci: kofi, madara, shayi, Coca Cola, faski, abinci mai yalwar fiber, abinci mai yalwar abinci mai ƙanshi.
Increaseara yawan halitta a cikin ferritin ba kawai yana faruwa ta hanyar abinci ba. Tabbas, akwai abinci wanda zai iya rage saurin shan ƙarfe a jiki, amma lamarin haka yake damuwa.
Danniya na iya haifar da a hyperacidity ko miki na ciki da kuma tarwatse shan ƙarfe. Don magance wannan, yana da kyau ayi yoga ko tunani. Waɗannan ayyukan suna ba da damar yin tallan cikin makamashi na jiki da magance damuwa.
Amma mai kyau sha ƙarfe bai isa ba. Ya zama dole jiki ya haɗe shi da kyau, kuma wannan haɗin zai inganta shi ta hanyar yawan motsa jiki. Don bada izinin mai kyau assimilation na baƙin ƙarfe jiki dole ne ya kasance yana da jini sosai. A saboda wannan dalili ana ba da shawarar yin aiki da a aiki kimiyyar lissafi kowace rana na kimanin minti 20.