Beetroot baya daya daga cikin mahimman hanyoyin da ke da wadatar baƙin ƙarfe!!

Beetroot baya daya daga cikin mahimman hanyoyin da ke da wadatar baƙin ƙarfe!!

Shawarar da aka ba da shawarar cin abinci na baƙin ƙarfe shine kusan MG 10 a kowace rana, la’akari da cewa da yawa sun ba da shawarar haɗawa da gwoza da rumman a cikin abinci, ganin cewa launinsu ja ne, don haka suna iya magance cutar anemia sakamakon ƙarancin ƙarfe ta hanyar ƙara jini a cikin jiki. ., bisa ga abin da jaridar Times of India ta buga.

Sai dai masanin abinci mai gina jiki Juhi Kapoor ya bayyana cewa gwoza da rumman ba su ne tushen abinci mafi kyau na baƙin ƙarfe ba, yana mai cewa ɗaya daga cikin rashin fahimta shi ne cewa gwoza da rumman tushen ƙarfe ne. Kapoor ya ce: "Beets na dauke da 0.76 MG na baƙin ƙarfe a kowace gram 100, yayin da rumman ke ɗauke da MG 0.31 na baƙin ƙarfe a kowace gram ɗari, wanda hakan ya sa waɗannan abinci guda biyu su zama matalauta tushen ƙarfe."

A nasa bangaren, Dokta Dilip Goud, babban likita mai ba da shawara a asibitocin Yashoda a Hyderabad, ya ce, "Akwai abincin da ke dauke da akalla "sau 3 baƙin ƙarfe da aka samu a cikin rumman da / ko beets," ko fiye.

Antioxidants

Dr. Kapoor ya kuma ambata cewa launin ja mai zurfi a cikin beets da rumman a haƙiƙa ya kasance saboda pigments na halitta ko antioxidants da aka sani da polyphenols, don haka launin ja mai duhu zai iya zabar su a cikin jerin mafi kyawun tushen antioxidants amma ba shi da alaƙa da su. abun ciki na baƙin ƙarfe.

Dokta Judd ya yarda da Dr. Kapoor, yana bayanin cewa beets yana dauke da bitamin A mai yawa, mafi yawan lokaci fiye da shawarar da aka ba da shawarar yau da kullum, yana mai cewa, "Yanayin mai-mai narkewa na bitamin A zai iya haifar da ajiyar yawan wuce haddi. wanda zai iya sa Yana da wahala jiki ya rabu da shi. Babban matakan beets na iya haifar da raguwa a cikin karfin jini kuma yana iya haifar da rashin lafiyan raɗaɗi. Yawan adadin calcium oxalate a cikin beets na iya hana shan calcium, ƙara haɗarin duwatsun koda, da kuma haifar da ciwon ciki."

Nau'i biyu na ƙarfe

Abubuwan gina jiki sun ƙunshi nau'ikan ƙarfe guda biyu:

1. Iron Heme: Ana samun ƙarfen Heme a cikin nama, kifi da kaji. A cewar kwararre a fannin abinci mai gina jiki Prerna Kalra, jiki yana sha kashi 30% na sinadarin heme cikin sauki.

2. Iron wanda ba shi da hamma: Ana samun ƙarfen da ba shi da hamma a cikin 'ya'yan itatuwa, kayan lambu, da goro. A cewar Dokta Kalra, "ƙarfe ba heme da ake samu a cikin 'ya'yan itatuwa da kayan marmari ba a cika cika shi gaba ɗaya ba, domin, a gaba ɗaya, kashi 2 zuwa XNUMX% ne kawai jiki ke sha."

Dokta Kalra ta bayyana cewa, "Gwoza da rumman ba sa taimakawa wajen yin ƙarfe, amma tabbas suna taimakawa wajen samuwar jan jini, amma sannu a hankali."

Mafi kyawun tushen ƙarfe

Wasu daga cikin mafi kyawun tushen baƙin ƙarfe sun haɗa da naman gabobin jiki kamar hanta da sauransu. "Nama irin su kaza, rago, kawa da mussels sune kyakkyawan tushen ƙarfe na abinci," in ji Dokta Judd.

A cewar Dr. Goode, broccoli, koren wake, ganyaye masu duhu, irin su dandelion, kale, kabeji, alayyahu, peaches, zabibi, apricots, qwai, wake, gyada, peas, lentil, da tofu, duk abinci ne mai arzikin ƙarfe. . Su ne abincin da "sun ƙunshi akalla sau 3 RDA na baƙin ƙarfe idan aka kwatanta da rumman / beetroot kuma ana ba da shawarar sosai," in ji Dokta Judd.

Nasiha mai mahimmanci

Masana sun ba da shawarar lokacin cin abinci mai arzikin ƙarfe, a haɗa shi da abinci mai ɗauke da bitamin C, kamar tumatur, 'ya'yan itacen citrus, barkono ja da rawaya, waɗanda ke taimakawa sosai wajen tsotse ƙarfe.

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