11 Abinci don taimakawa wajen hana Ƙarfin Iron

Ku kawo wake

Ƙananan rashi shi ne mafi yawan abin da ke tattare da rashawa a duniya. Rashin ƙarfin baƙin ƙarfe na iya haifar da anemia da haɓaka (ilmantarwa) a cikin yara. Anemia zai iya jere daga mummunan abu mai tsanani, wani lokaci ana buƙatar karfin jini. Ga mafi yawancin mutane, mahimmanci don hana nauyin baƙin ƙarfafa shine tabbatar da isasshen ƙarfe a cikin abincin.

Iron ya zo ne a cikin nau'i biyu: muryar baƙin ƙarfe (daga nama) da baƙin ƙarfe heme. Ma'anar baƙin ƙarfe yana da kyau fiye da irin baƙin ƙarfe wanda ba zai iya ba da damar yin amfani da abinci (RDA) don ƙarfe don kusan kusan sau 2 a cikin masu cin ganyayyaki. Duk da wannan masu cin ganyayyaki wadanda ke cin abinci mai banbanci ba shine mafi girma da haɗarin tasowa ga anemia ba . Bayan sun yi girma, mata suna da karfin RDA mafi girma saboda rashin jinin jini.

Za mu sake nazarin abubuwa da yawa masu cin abinci. Ba a haɗa haɗin cikin wannan jerin ba. Ko da yake yana da kyakkyawar ƙarfe na ƙarfe, kuma yana da kyau a cholesterol. Wasu daga cikin waɗannan da ka riga sun sani suna da ƙarfe, amma wasu na iya mamaki.

1 -

Abincin

Muna magana ne fiye da naman sa. Chicken, rago, alade, da kuma turkey ma sune masu ƙarfe na ƙarfe. Abincin yana dauke da baƙin ƙarfe, abin da ya fi sauƙi ga jiki ya sha, ma'ana kuna samun karin baƙin ƙarfe daga waɗannan abinci. Ana bayar da shawarar yin amfani da sautin naman sa.

Ba mai cin nama ba? Ba damuwa, akwai ƙarin zabi.

2 -

Shellfish

Kullin, kaya, da oysters suna dauke da nau'in baƙin ƙarfe a matsayin nama, ma'ana yana saukewa sau ɗaya.

Mai cin ganyayyaki? Ba damuwa, mafi zaɓin zai zo. Akwai wadataccen zabi ga masu cin ganyayyaki da vegans.

3 -

Tofu

Tofu ne babban tushen furotin tare da adadin baƙin ƙarfe. Ka guji tofu tare da kara yawan inji kamar yadda wannan zai iya rage ƙarfin baƙin ƙarfe.

4 -

Wake

Bugu da ƙari, kasancewa mai girma tushen furotin, wake (ciki har da wake, wake, wake, da wake wake) su ma ma'anar ƙarfe ne.

5 -

Broccoli da Bok Choy

Broccoli da bok suna amfani da kayan lambu da yawa idan sun zo da baƙin ƙarfe. Bugu da ƙari, kasancewa mai kyau tushen baƙin ƙarfe, sun ƙunshi bitamin C, wanda zai taimaka wa jikin ku karɓa baƙin ƙarfe daga abincinku.

6 -

Kayan lambu

Sau da yawa kayan lambu suna da kyau tushen ƙarfe, ciki har da kore, leafy kayan lambu; kore wake; da tumatir. Abincin tumatir yana daya daga cikin 'yan juices dauke da baƙin ƙarfe.

7 -

'Ya'yan itãcen marmari

Haka ne, dried apricots, peaches, prunes, da kuma raisins da baƙin ƙarfe a cikinsu. Suna yin dadi sosai. Haka ma ruwan 'ya'yan tumatir, ruwan' ya'yan itace mai yalwa zai ba ka damar shan ƙarfinka.

8 -

Kwayoyi

Yawancin kwayoyi, ciki har da cashews, hazelnuts, pistachios, da almonds sun ƙunshi ƙarfe. Don haka, ku ci abinci mai cin abinci kamar abinci mai gina jiki. Wataƙila a haɗa a cikin 'ya'yan' ya'yan itatuwa kaɗan don dan ƙaramin ƙarfe.

9 -

Suman Tsaba

Raw kabewa tsaba, wanda ake kira pepitas, suna babban tushen shuka tushen baƙin ƙarfe. Idan za ku gasa su, ku guje wa zafi mai tsanani domin wannan zai iya rage adadin baƙin ƙarfe a cikinsu. Yi la'akari da yin amfani da su azaman salad.

10 -

Gurasa da Cereals

A Amurka da sauran ƙasashe, masu tsabta suna da karfi da bitamin da kuma ma'adanai ciki har da baƙin ƙarfe. Zaka iya gane waɗannan samfurori ta hanyar ganin gari mai wadata a kan jerin sifofin. Wannan zai hada da abinci irin su gurasa, hatsi, taliya, da sauran hatsi. Gaba ɗaya, hatsi tare da rassa a cikinsu sun fi ƙarfe fiye da sauran hatsi.

11 -

'Ya'yan itãcen marmari

Kodayake ba su dauke da ƙarfe ba, 'ya'yan itatuwa masu arziki da bitamin C (albarkatun, lemons, limes, kankana, kiwi) zasu taimake ka ka karbi baƙin ƙarfe daga abincinka mafi alhẽri. Don haka, haɗa su tare da abincin ka mai arzikin ƙarfe don sakamako mai kyau.

_{Source:
Cibiyoyin Lafiya na Ƙasar. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/ Samun shiga 08/18/2015}

Yin rigakafi yana da mahimmanci

Da fatan tare da waɗannan shawarwari za ku yi nasara wajen hana raunin ƙarfe. Yana da muhimmanci a lura da cewa kayayyakin kiwo ba a wannan jerin ba. Abincin da ke dauke da ƙwayoyin ƙwayoyin abincin da ke kange abincin da ake amfani da shi daga sauran abinci da ake ci a lokaci guda. Cincin yawan madara (fiye da kofuna 3 ko 24 a kowace rana) zai iya hana ƙarfin baƙin ƙarfe daga abinci. Har ila yau, abubuwan sha da ke dauke da tannins kamar kofi da shayi na iya toshe ma'anin baƙin ƙarfe. Idan nauyin ƙarfin ƙarfin ku mai tsanani ne don haifar da anemia, canza saurin abincinku ba zai cika cikakkiyar nauyin ba. Tattaunawa tare da mai bada sabis na kiwon lafiya. Source: Ƙarin Bayanin Abincin Abinci. Cibiyoyin Kula da Lafiya ta Kasuwanci na kasa. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional. Fabrairu 11, 2016. Samun dama ga Maris 14, 2017.