Yadda za a samu ƙarfe mai yalwa ka guje wa kwakwalwa
Ƙananan rashi shine matsala ta musamman ga 'yan wasan mata. Nazarin sun gano cewa 'yan wasa, musamman ma' yan wasa mata, sukan kasance marasa galihu ko anemic.
Iron yana da muhimmanci ga wasan wasan. Yana da bangaren hemoglobin a cikin jinin jininku wanda ke dauke da iskar oxygen a cikin jikinku kuma yana dauke da carbon dioxide. Har ila yau, kwakwalwa yana dogara da hadarin oxygen, kuma ba tare da isasshen ƙarfe ba, zai zama da wuya a mayar da hankali da jin kunya da rashin jin tsoro.
Ana buƙatar ƙarfe don kula da tsarin lafiya. Idan ba ku da isasshen ƙarfe ba za ku iya kasancewa cikin ƙwayar cuta.
'Yan wasa da Ƙananan Yanayin
Haɗuwa da abubuwan da ke biyo baya suna sanya 'yan wasa suna fuskantar hadarin baƙin ƙarfe:
- Rashin wadataccen abinci na baƙin ƙarfe. 'Yan wasan da suka guje wa nama mai nama ba su da wuyar wahalar bukatun jiki.
- Ƙara bukatar buƙatun ƙarfe. Ƙunƙarar wuya yana kara yawan karuwar jini da jini da kuma samar da karfin jini kuma yana ƙaruwa buƙatar baƙin ƙarfe. (Girman ƙarfe shine mafi girma ga horo ga 'yan wasa a babban ƙarfin).
- Babban asarar ƙarfin. Cutar jini ta hanyar rauni, ko haila. A cikin 'yan wasan motsa jiki,' ƙafafun kafa 'lalacewar jini a cikin ƙafafunsa saboda yin tafiya a kan tsaunuka tare da nauyin takalma marasa kyau yana haifar da asarar baƙin ƙarfe. A ƙarshe, saboda baƙin ƙarfe yana ɓacewa a gumi, ƙwaƙwalwa mai nauyi yana haifar da ƙananan hadarin rashi.
Kwayoyin cututtuka na rashin ƙarfe na baƙin ƙarfe da ciwon kwari
Kwayoyin cututtuka na baƙin ƙarfe sun hada da hasara na jimiri, wahala mai tsanani, ciwon zuciya na motsa jiki, rashin ƙarfi, raunin ciwo, ciwo mai maimaita, da kuma asarar sha'awa ga motsa jiki da kuma rashin jin dadi.
Sauran bayyanar cututtuka sun hada da rashin abinci mara kyau da kuma ƙara yawan tasiri da kuma tsawon lokacin sanyi da cututtuka. Da yawa daga cikin wadannan bayyanar cututtuka sune mawuyacin horo, saboda haka rashin fahimtar juna na kowa. Hanyar hanyar da za ta gwada rashin rashi shi ne gwajin jini don ƙayyade matsayin baƙin ƙarfe. Idan kun fuskanci kowane irin alamun bayyanar da ke sama, kuma kuna cikin ɗaya daga cikin halayen haɗari mafi girma, ya kamata ku ziyarci likitan ku don aikin aiki.
Idan likitanku ya tabbatar da rashin ƙarfin baƙin ƙarfe , za ta ba da shawara ga karuwa a cikin abincin abincinku na abinci. Idan raunin ku yana da tsanani, kuna iya buƙatar kari. Kada kayi amfani da kayan aikin ƙarfe sai dai idan ka kula da likitanka, saboda baƙin ƙarfe zai iya haifar da lalacewa mai banƙyama da haɗarin cutar ciwon daji da cututtukan zuciya .
Mai kyau Sources na Iron
RDA ga mata da matasa yana da miliyon 15 a kowace rana. Maza ya kamata cinye 10 MG. Masu ta'azantar da hakuri zasu iya buƙatar dan kadan. Zaka iya samun ƙarfe a cikin dabba da shuka kayan abinci, amma baƙin ƙarfe a cikin samfurori na dabba yana da raguwa mai kimanin kashi 15, idan aka kwatanta da kimanin kashi 5 cikin dari na tsire-tsire. Sabili da haka hanya mafi mahimmanci don kara ƙarfin hali shine ta cin abinci irin dabba kamar su nama nama, kaji ko kifi ko hanta. Hakanan zaka iya ƙara adadin baƙin ƙarfe a cikin abincin da kuke ci ta dafa tare da girasar baƙin ƙarfe (musamman idan kuna dafa abinci na acidic).
Ana karɓaccen abincin daga duk wani abincin, ko shuka ko dabba, idan an haɗa su tare da abinci da maganin kafeyin. Calcium da zinc kuma sun rage karfin jiki don shafe ƙarfe. Duk da haka ƙara 'ya'yan itace (tsirrai' ya'yan itace musamman), don abinci kara habaka ƙarfe sha . Mafi mahimman kayan ƙarfe a cikin abincin sun hada da: Gwano nama mai nama, abincin naman karin kumallo, kwayoyi, da legumes, (hada su tare da abinci mai girma a bitamin C ).
Ƙarin ƙarin bayani duba wannan Shagon Abincin Abincin Rich Rich .
> Sources:
> Alaunyte I, Stojceska V, Plunkett A .. "Iron da kuma Athletic Athletic: wani Review na hanyoyin kula da abinci na inganta inganta yanayin ƙarfe da kuma motsa jiki." J Int Soc Sports Nutr. 2015 Oktoba 6; 12: 38. Doi: 10.1186 / s12970-015-0099-2. > eCollection > 2015.
> Ta Yaya Aka Yi Mutuwar Ƙarƙashin Ƙarƙashin Ƙari? National Heart, Lung, da Blood Institute, Maris 26, 2014.