Sharuɗɗa don Shirin Abincin Abincin Abincin Abincin Abincin Abinci
A matsayin mai cin ganyayyaki yana da muhimmanci a kula da wasu kayan abinci a cikin abincinku, daga cikinsu sunadaran, calcium, bitamin B12, omega-3 acid fat, da kuma baƙin ƙarfe. Ba wai suna da wuya a samu - banda bitamin B12, yawan abinci mai gina jiki sun hada da waɗannan abubuwan gina jiki. Duk da haka, waɗannan abincin bazai kasance ko da yaushe kasancewa tuna ba, kuma tushen magungunan ƙarfe na musamman sun zo tare da caveat.
Lokacin da ba ku da ƙarfin ƙarfe ba za ku iya samun gajiya, rauni, da jin sanyi, daga sauran alamun bayyanar . Kwarewar jini mai sauki - babu abin da ya rikitarwa - zai iya tabbatar idan kuna da ƙarancin baƙin ƙarfe na baƙin ƙarfe. A wannan lokaci likitanku na iya ba da shawarar ƙarin ƙarfe ta wurin abincin ku da kuma ƙarin.
Heme vs. Iron Non-Heme
Ƙarin yana da sauƙin ɗaukar, amma ina za ku fara da abincin ku? Na farko, ya kamata ka sani cewa akwai nau'i biyu na baƙin ƙarfe: heme da wadanda ba sa'a ba. Ƙararren baƙin ƙarfe ya zo ne daga asali daga dabbobin dabba-jan nama da kifi, misali. Wannan nau'in an sauke shi cikin jiki.
Gumar da ba a kan kaza ba ne daga tushen shuka-legumes, ganye mai laushi kamar alayyafo, hatsi da hatsi masu yawa, tofu, kwayoyi da tsaba, 'ya'yan itace masu tsami, da kayan lambu kamar bishiyar asparagus da broccoli suna da yawa. A matsayin mai cin ganyayyaki, waɗannan su ne abincin da ya kamata ka mayar da hankali ga samun ƙarin. Abin takaici, suna da sauki kuma suna ba da abinci mai mahimmanci, ban da baƙin ƙarfe.
Amfani da abubuwan gina jiki
Anan ya zo wurin karewa: ko da yake baƙin ƙarfe mai sauki ba shi da sauki don samun jiki, jiki ba ya ƙin shi kamar sauƙi kamar yadda yayi baƙin ƙarfe. Kuna iya taimakawa jikin ku ta hanyar haxa wadannan abinci tare da bitamin C-'ya'yan itace masu arziki kamar citrus da citrus juices,' ya'yan itace kamar strawberries, da kayan lambu kamar barkono mai kararrawa. Za su taimaka wa jikinka ka ɗauki karin ƙarfin ka kuma samo matakanka zuwa al'ada.
Kila ka ji cewa ƙwayoyin zazzaɓin rage karfin ƙarfe. Idan ya zo da baƙin ƙarfe, ba za a iya yin bincike ba, amma hulɗar na iya kasancewa mai ƙarfi. A wasu kalmomi, ƙwayoyin zazzafar ƙila za ta iya rage ɗaukar moriya ba lokacin da aka cinye shi da yawa.
Wasu kayan abinci masu ƙarfe da yawa kamar alayyafo ma suna da yawa a cikin allurar, amma sai dai idan kuna shan kariyar ƙwayoyin yawancin yawa bazai shafar shayarwa ba. Har ila yau, yawancin abincin na yamma yana da girma a cikin masu cigaba kamar bitamin C, wanda zai iya daidaita wadannan tasirin.Yawancin abincin ku zai iya taimaka maka sanin yawancin injinci da kuma idan kana samun isasshen alli daga magungunan dabba.
Yaya Ƙananan Iron Ina Bukata?
Ya dogara da shekarunku.
- Wani mai shekaru 19 da haihuwa yana da shekaru 8 da haihuwa yana da shekaru 8 da haihuwa.
- Mata 19-50 years old bukatar 18mg.
- Bukatun mata sun sauke zuwa 8mg bayan shekaru 51.
- Mata masu ciki suna bukatar karin ƙarfe-kimanin 27 MG.
- Mace masu lalata suna bukatar masiya-game da 9mg.
Ka tuna cewa waɗannan abubuwan da aka ba da shawarar yau da kullum sun kasance ga masu girma lafiya. Kodayake bukatunku na iya bambanta, san cewa kashi-kashi na baƙin ƙarfe da aka kiyasta a ƙasa ya dogara ne akan shawarar da ake amfani da shi na mita 18m a kowace rana. Abinci tare da ƙarfe 6mg a kowace hidima, alal misali, yana bayar da giraguwa 6 daga cikin 18, ko kashi 34 cikin yawan kuɗin yau da kullum. Maiyuwa bazai shawo kan shi ba, amma girke-girke da paiye da ke ƙasa suna farawa mai kyau.
Breakfast
Kayan gargajiya na abinci na karin kumallo-abinci mai wadatar, abinci mai yalwaci, oatmeal, da qwai, alal misali-dauke da baƙin ƙarfe. Haɗa su tare da sauran kayan cin ganyayyaki masu cin ganyayyaki masu yawa irin na ganye, wake, da kuma kayan aiki don ƙirƙirar bowls, pizzas, tacos, da sauransu.
Za ku fara ranarku da karfi tare da waɗannan girke-girke. Ta hanyar bauta, suna samar da akalla kashi 20 cikin dari na makamancin yau da kullum (abin da yake aƙalla 4mg ko fiye). Wasu 'yan wasu abubuwan karin abubuwan da ke cikin abubuwan da ke cikin abubuwan da ake amfani da shi sune.
Yi zagaye a kowane cin abinci tare da bitamin C-arziki zaki da zakuyi don taimaka maka ka karbi ƙarfe. Gilashin orange ko tumatir tumatir, rabi na sliced orange ko 'ya'yan tumbu, ko kofin ɓangaren strawberries, guna, abarba, ko kiwi ne zabi mai kyau.
Dabaran farin wake wake Pizza
Yawancin sinadirai a cikin wannan pizza yana ba da taimako na baƙin ƙarfe - zaka sami kashi 6mg (kashi 34 cikin dari) tsakanin wake wake, dukan alkama alkama, marinara, da alayya.
Domin calories 393 zaka sami nauyin gina jiki 23g, 58g carbohydrate, 12g fiber (47 bisa dari), kuma fiye da kashi 20 cikin manufa na kimanin bitamin 16 da ma'adanai 16.
Kale da Dankali Hash Tare da Gurasa Gurasa da Tumatir
Kale da dankalin turawa su ne masu ba da gudummawar star zuwa yawancin baƙin ƙarfe a cikin wannan tasa. Yana bayar da kashi 27 cikin 100 na yau da kullum (game da 5mg).
Ga adadin kuzari 417 kuma kuna samun gina jiki 18g, 55g carbohydrate, 8g fiber (kashi 34), kuma fiye da kashi 20 cikin dari na manufarku ga ma'adanai 17 da ma'adanai guda 17. Akwai kuma kusan sau uku daga bitamin C da ake buƙatarka a nan, yana taimaka maka ka karbi ƙarfe sosai.
Savory Spinach da Feta Oatmeal Bowl
Anan, oatmeal, alayyafo, da kwai suna haɗuwa don bayar da kashi 23 na ma'aunin baƙin ƙarfe (game da 4mg).
Domin adadin kuzari 309 zaka sami nauyin gina jiki 19g, 34g carbohydrate, 5g fiber (20 bisa dari), da kuma fiye da kashi 20 cikin manufa na nau'o'in bitamin da ma'adanai 14.
Roasted Akidar Veggie Breakfast Tacos
Kwanin kwari na wake baƙar fata yana samar da kashi 27 cikin 100 na nauyin baƙin ƙarfe (game da 5mg). A cikin wannan girke-girke, suna taimakawa zuwa kashi 22 cikin dari (4 MG).
Me kake samu? Don kadan a karkashin adadin calories 300, ji daɗin gina jiki 10g, 48 g carbohydrate, 12g fiber (47 bisa dari), kuma fiye da kashi 20 cikin manufa na 8 bitamin da ma'adanai daban-daban.
Abincin rana da abincin dare
Ci gaba da rushe baƙin ƙarfe a ko'ina cikin rana ta hanyar mayar da hankali ga ƙwayoyin hatsi, legumes, da kuma kayan lambu mai ban sha'awa irin su alayyafo. Suna alfahari da martabaccen bayanan martaba don haka ya kamata a shigar da ku a cikin abincinku ko kuna neman kara kara.
Kowane ɗayan abincin yana bada akalla kashi 20 cikin dari na makamancin yau da kullum. Bakwai daga cikin 11 sun samar da kashi 20 cikin 100 na yawan bitamin C da ake amfani dasu yau da kullum, yana taimaka maka ka karbi baƙin ƙarfe sosai.
Hakanan zaka iya cin abinci tare da ɗaya daga cikin waɗannan karamar karamar karan, bitamin C-dauke da abin sha:
- Strawberry Basil Sparkler: kashi 38 cikin dari na bitamin C ta bauta
- Ƙarfafawa da Sweet Cherry Ginger Fizz: 24 kashi bitamin C ta bauta
- Ruwan Gishiri na Strawberry Gishiri a cikin Ruwa: kashi 22 cikin dari na bitamin C ta bauta
Black Bean Arugula Tostadas
Kusan kowane tasa tare da wake yana tabbata ya zama babban ƙarfe. A nan, salsa yana kara da wani nau'i mai nauyin 26% (6mg).
Tare da haka zaka sami calories mai gina jiki 461-19g, 70g carbohydrate, 21g fiber (84 bisa dari), kuma fiye da kashi 20 cikin manufa na nau'o'in bitamin da ma'adanai guda 11. Kuma ko da yake adadin bitamin C ba kusan fiye da kashi 20 ba, yana da kyau a 18.
Vegan Red Curry Lentil miya Tare da Kale
Legumes na sake zama tauraruwar girke-girke. Ganye a cikin wannan tasa yana taimakawa kashi 30 cikin 100 na baƙin ƙarfe ta wurin (game da 5mg). Kale kuma yana dauke da bit na baƙin ƙarfe kuma, tare da tumatir, yana bayar da adadin yawan bitamin C.
Ga 230 adadin kuzari za ku kuma cinye albarkatun 12g, 32g hawan carbohydrate, 10g fiber (kashi 40), kuma fiye da kashi 20 cikin manufa na nau'o'in bitamin 12 da ma'adanai guda 12, ciki har da kashi 52 na bitamin C.
Kale da Lentil Stuffed Sweet Dankali
Irin wannan sinadaran tauraron daga tasa a sama an canza shi zuwa tasa daban-daban tare da nau'in kashi 29 cikin dari (kimanin 5 MG).
Domin calories 237 zaka sami kayan furotin 13g, carbohydrate na 42g, 10g fiber (kashi 40), kuma fiye da kashi 20 cikin jimlar ku ga ma'adanai 13 da ma'adanai guda 13, ciki har da kashi 136 na bitamin C!
Yellow Dal tare da Quinoa
Za ku sami kadan na baƙin ƙarfe idan kuna zabi peas ko lentils don wannan tasa. Tare da quinoa, lambobin suna adana har zuwa kashi 25 cikin dari na baƙin ƙarfe ta hanyar bauta (5mg).
Wannan tasa yana da calories 330, gina jiki 18g, 59 g carbohydrate, 16g fiber (64 bisa dari), kuma fiye da kashi 20 cikin manufa na 8 bitamin da ma'adanai daban-daban.
Spring kayan lambu Quinoa Salatin
Kwanin bishiyar bishiyar asparagus yana da mamaki a cikin baƙin ƙarfe - yana bada kimanin kashi 16 cikin abin da kake burin yau da kullum. Za ku hadu da kashi 25 na burinku na yau da kullum (4mg) lokacin da kuka hada shi da peas da quinoa don wannan tasa.
Tarin calories 265 da kowace hidima ta zo tare da gina jiki 10g, 37g carbohydrate, 8g fiber (kashi 32), kuma fiye da kashi 20 cikin manufa na nau'o'in bitamin da ma'adanai guda 9.
Buga Gasar Gurasa Tare da Lemon Ricotta
Bishiyar asparagus ba shine tauraruwar wannan tasa ba, amma wannan kayan lambu mai kayan ƙarfe yana ɓoye cikin alkama alkama da Kale. Tare da abinci guda uku a kashi 25 cikin dari na burin abincinku na yau da kullum (5mg).
Tarin calories 344 da ke ba da kyautar gina jiki 19g, gizon carbohydrate 44g, 6g fiber (kashi 24), da kuma kashi 20 cikin dari na manufa don nau'o'in bitamin da ma'adanai guda 13. Vitamin C a cikin kashi 95 cikin 100 na burin yau da kullum.
Mutuwar Quinoa Cushe Barkono
An yi amfani da barkono na Bell da yawa da naman mai nama ko kaza. Wannan kayan cin ganyayyaki yana kan naman amma bai rasa ƙarfe ba. Da quinoa da chickpeas taimakawa yalwa-25 kashi na manufa (4mg).
Akwai calories 346, furotin 13g, 51g carbohydrate, 11g fiber (kashi 44), kuma fiye da kashi 20 cikin manufa na nau'o'in bitamin da ma'adanai 12. Da barkono da kararrawa da tumatir suna adana yalwaccen bitamin C-220 bisa manufa!
Sanya Gurasar Asparagus Tare Da Bikin Ciki da Cakesws
Kashi ashirin da biyu bisa ƙarfe (4mg) yana da ban sha'awa ga tasa da aka yi kawai da kayan ƙanshi da kwayoyi. Bishiyar asparagus da kuma cashews musamman suna ba da yalwar abinci mai gina jiki.
Ka ji dadin wannan abincin don kawai calories 302, tare da furotin 9g, 25 g carbohydrate, 4g fiber (kashi 16), kuma fiye da kashi 20 cikin manufa na nau'i nau'i daban daban 9 da ma'adanai. Da nau'o'in bitamin C-rich veggies racks a 107 kashi na your darajar darajar.
Sashin Salatin Gumma na Yamma
Ciyar da wannan salatin kuma ƙara kashi 21 cikin dari na baƙin ƙarfe (4mg) zuwa yawan ƙidaya na yau da kullum. Kamar kowane wake, chickpeas wadataccen tushen wannan gina jiki.
Salatin yana ba da dukan abinci. Yana da adadin kuzari 383, furotin 14g, carbohydrate 32g, 9g fiber (kashi 36), da kuma kashi 20 cikin dari na manufa don nau'o'in bitamin da ma'adanai guda 11.
Black Sesame Tofu Yana Yau Da Yarda Da Gwanin Sauro
Tofu ne maye gurbin nama a cikin cin abinci maras nama. An yi da soya, shi ma ya ƙunshi furotin. Wadannan rani suna da kashi 21 bisa dari (game da 4mg). Man shanu na man shanu yana taimakawa kadan, ma.
Akwai calories 410 da hidima, furotin 20g, carbohydrate na 39g, da 5g fiber (kashi 20). Gurasar bitamin da kuma ma'adanai guda goma sha biyu sun ƙunshi fiye da kashi 20 cikin dari na manufa don su.
Gurasa
Kaddamar da kowane burin cikin ƙananan, mafi yawan hanyoyin sarrafawa shine hanya mafi kyau ta cimma shi. Idan yazo ga haɗuwa da abubuwan gina jiki, wannan na nufin samun wani abu mai gina jiki a kowane cin abinci, ciki har da abincin kwari.
Samun ga 'ya'yan itace kamar busassun apricots, kwayoyi irin su cashews da almonds, tsaba kamar kabewa ko sunflower, hatsi mai cin gashi, ko ma karamin salatin ko gizon broccoli mai zurfi a cikin hummus ko tahini. Wadannan duk abincin abincin da ya ƙunshi bit baƙin ƙarfe. Haɗa su da wasu 'yan yanka na Citrus ko dintsi na strawberries don ƙara ƙarfin baƙin ƙarfe.
Hakanan zaka iya hada wasu daga cikin wadannan abincin don yin fashi mai laushi.
Savory Spiced Kwayoyi Snack Mix
A girke-girke yana da sauƙi. Hada hatsi mai cin gashi tare da kwayoyi masu amfani da baƙin ƙarfe kamar launi da almonds, wani abu mai dadi, da kayan ƙanshi na kayan ƙanshi don cin abinci mai yatsa wanda yake da kashi 21 cikin dari na baƙin ƙarfe ta wurin bauta (kimanin 4mg)
A matsayin abincin abincin, yana da mafi girma a cikin adadin kuzari, yana motsawa a cikin 226 ta kowace hidima. Amma yana samar da furotin da furotin: 5g da 3g, bi da bi.
Datti
Ba za ku iya ƙetare kayan zaki ba idan kuna shimfida abincinku na baƙin ƙarfe cikin yini. Abincin kayan abinci mai baƙin ƙarfe zai taimaka wajen yawan kuɗin yau da kullum.
Gwaran Butter Cup Chia Pudding
Chia tsaba suna da ban sha'awa a kewaye. Sun kasance babban tushen fiber, dauke da furotin, omega-3s masu zuciya-zuciya, da baƙin ƙarfe. Tare da man shanu, sai suka ba da kashi 22 cikin 100 (game da 4mg) na baƙin ƙarfe.
Mafi yawan bayanin abincin mai gina jiki na wannan tasa yana da ban sha'awa. Yana sauti a cikin calories 415, furotin 20g, 40g carbohydrate, 17g fiber (68 bisa dari), kuma yana da kashi 20 bisa dari na manufa don nau'o'in bitamin da ma'adanai guda 11.
Kalma Daga
Ana iya samun ƙarfe mai yawa a kan cin ganyayyaki idan ka zabi abinci mai gina jiki da kuma haɗa su tare da kayan shawo kamar bitamin C. Mix da wasa da hutun abinci, abincin rana, cin abinci, abincin abinci, da kuma kayan abinci da aka tsara a nan don ƙirƙirar shirin abinci mai cikakke wanda ya cika da kyan dandana.
Idan gwajin gwajin ku yana nuna ƙananan ƙarfe ko kuma idan ba ku lura da canji a yadda kuka ji ba, kuyi aiki mafi kyau don aiki tare da mai cin abinci. Zai iya bayar da shawarar mafita wanda zai dace da halinka na musamman kuma zai iya bada shawarar ƙarfafa kayan ƙarfe don taimaka maka daidaita matakanka. Suna samuwa a kan gabar kuma ba'a yi tsada ba.
> Sources:
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> Grinder-pedersen L, Bukhave K, Jensen M, Højgaard L, Hansen M. Kwaya daga madara ko abin da ake kira calcium-kayan abinci mai ƙarfi ba ya hana wani abu mai cin nama ba daga rage cin abinci da aka cinye a tsawon lokaci 4-d. Am J Clin Nutr. 2004; 80 (2): 404-9.
> Makarantun Lafiya na Ƙungiyar Abincin Abinci Iron Fact Sheet. 2016.
> Thompson BA, Sharp PA, Elliott R, Fairweather-tait SJ. Hanyoyin da ke hana sallar kan abin da ba a taɓa amfani da shi ba ne na iya ɗaukar nauyin DMT-1 a cikin apical membrane na enterocytes. J Agricultural Chem. 2010; 58 (14): 8414-7.
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