Menene haɗarin karancin ƙarfe a jiki?

Menene haɗarin karancin ƙarfe a jiki?

Iron wani ma'adinai ne da ya wajaba ga jikin dan adam, saboda yana kunshe da sinadarin haemoglobin, wanda ke taimakawa wajen jigilar iskar oxygen zuwa dukkan sassan jiki, kuma yana taimakawa wajen daidaita yanayin zafin jiki da kuma tallafawa tsarin garkuwar jiki. Bugu da ƙari, yana rinjayar yanayin fata, gashi da kusoshi, don haka rashi shine alamar haɗari.

Jiki ba zai iya samar da wannan muhimmin sinadari da kansa ba, don haka abubuwan gina jiki sun kasance mafi mahimmancin tushen samunsa. Kuma buqatar jiki ta yau da kullum na ƙarfe ya dogara da shekaru da jinsin mutum. Yara na bukatar milligram 8 zuwa 10 a rana, kuma maza masu shekaru 19-50 suna bukatar milligram 8 a rana, amma mata suna bukatar milligram 18 a kowace rana, domin matakinsa a lokacin al'ada yana raguwa kuma dole ne a biya shi.

Karancin numfashi..da gazawar zuciya

Kuma idan baƙin ƙarfe ya yi karanci a cikin jiki, tsokoki da kyallen jikin jikin ba sa aiki yadda ya kamata, wanda zai iya haifar da anemia, wanda ke haifar da rushewar aikin zuciya, hanyoyin jini, narkewar abinci da kuma tsarin motsa jiki.

Alamomin anemia sune gajiya da tsananin gajiya, ciwon kai, juwa, walƙiya a ido, saurin bugun zuciya, ɓacin rai na saman fatar ido na ƙasa, gaɓoɓin farce da gashi, ƙarancin numfashi yayin yin motsa jiki, sanyi hannaye da ƙafafu. raunin rigakafi da kamuwa da cututtuka masu yaduwa.

abincin dabbobi

Don guje wa anemia, wajibi ne a ci kayan abinci na dabba ko kayan lambu wanda ke dauke da kashi mai kyau na baƙin ƙarfe. Hanta, kwakwalwa, naman sa maras kyau, abincin teku, naman kaji, kawa, turkey, tuna gwangwani, da kwai suna da yawa a cikin ƙarfe.

Ana samun mafi girman abun ciki na ƙarfe a cikin nama mai duhu (naman sa shine lamba ɗaya). Baya ga baƙin ƙarfe, hanta naman sa yana ɗauke da sinadirai masu yawa waɗanda ba su da adadin kuzari. Dangane da naman kaji, yana dauke da sunadarai, selenium da zinc wadanda ke taimakawa wajen kula da yawan tsoka.

shuka abinci

Amma ga kayan abinci na asalin shuka, sune - tsaba, kwayoyi, cakulan duhu, broccoli, alayyafo, rumman, quinoa da legumes. Misali, sesame da kabewa suna da wadatar ƙarfe da ƙarancin kuzari.

Kwayoyi suna kama da amfaninsu ga nama, saboda yana ɗauke da kaso mai yawa na ƙarfe kuma yana da adadin kuzari, musamman almonds, gyada da pistachios. Haka nan tsaban koko suna da wadataccen ƙarfe, don haka idan cakulan ya ƙunshi kashi 70% na koko ko fiye, ana iya cinye shi don rama ƙarancin ƙarfe a cikin jiki. Bugu da ƙari, baƙin ƙarfe, sun ƙunshi magnesium, wanda ya zama dole don aikin zuciya.