Nazarin ya nuna cewa shan kofi, shayi, da sauran abubuwan sha da ke cikin caffeinated ya hana yin amfani da baƙin ƙarfe, amma shin shayi na ganye, irin su chamomile, rubutun kalmomi, ko ginger shayi, ma rage rage karfin ƙarfe?
Tannins da oxalates sune wasu magungunan shayi da ke faruwa a yanayi wanda aka ce sun hana zubar da baƙin ƙarfe. Suna ɗaure tare da baƙin ƙarfe, musamman ƙananan kiɗa wanda aka samo a cikin kayan abinci na abinci irin su wake, wake, ganye mai laushi, da kwayoyi.
(Sauran nau'in baƙin ƙarfe, heme na baƙin ƙarfe, ana samuwa a cikin abincin dabba kamar nama, kaza, da kifi.)
Tannins da aka samu a baƙar fata shayi suna ba shi launin fata mai launin ruwan kasa mai launin launin ruwan kasa da halayyar jikinsa, daɗin ƙanshi. Tannins na da dalilai daban-daban, daga kare wani shuka daga kwari don inganta ci gaban shuka.
Ko da yake yawan tannins a cikin shayi na shayi ya bambanta dangane da nau'o'in, yanayin girma, da hanyar sarrafawa, shayi na shayi yana dauke da daya daga cikin manyan magunguna na tannins a cikin abincin mutum (wasu mahimman bayanai sun hada da giya mai ruwan inabi, cakulan, da kofi).
Sauran shayi iri iri, ciki har da koren shayi, shayi na shayi, da shayi mai suna, an yi su ne daga tsire-tsire kamar shayi mai sha, wanda ake kira Camellia sinensis . Sun ƙunshi nau'ikan tannins daban-daban. Abubuwa kamar lokaci mai zurfi da kuma digiri na furotin yana shafi tannin abun cikin shayi. Cikakken gine-gine irin su puerh da olong shayi suna dauke da tannins fiye da farar fata.
Tsirar daji (waɗanda suke da tisanci ko fasaha) zasu iya ƙunsar tannins. Ko da yake mafi yawancin abubuwan da aka sani game da sakamakon shayi na shayi ba a kan karfin baƙin ƙarfe ba, wasu suna da'awar cewa shayi na musamman, musamman tannin shayi, na iya hana ƙarfe.
Ganye da kayan yaji ya ce sun ƙunshi tannins sun hada da:
- Hibiscus
- Chamomile
- Cinnamon
- Cloves
- Guarana
- Cunkushe
- Peppermint
- Red rasberi
- Raho mai girma
- Sage
- M elm
- Thyme
- Turmeric
- Yerba matsala
Rooibos da shawan zuma a wasu lokuta suna cewa suna da rauni a tannins, duk da haka, akwai kananan shaida cewa tannin abun ciki a cikin rooibos ko honeybush na kasa da sauran teas.
Binciken
A wannan lokaci, ƙananan bincike sun bincika tasirin shayi na shayi akan sha'anin baƙin ƙarfe. Binciken da ake ciki ya haɗa da buga shi a cikin Jaridar Birtaniya ta Nutrition . Masu bincike sun gwada teas da koko da yawa kuma sun gano cewa sun hana karfin ƙarfe. Ban da baki shayi ne daga kashi 79 zuwa 94 bisa dari, shayi mai cin gashi 84 bisa dari, shanu na pennyroyal 73 bisa dari, koko 71 bisa dari, shayi na kashi 59 bisa dari, shayi mai shayi mai kashi 52 bisa dari, kuma shayi shamom mai kashi 47 bisa dari. Ƙara madara yana da ƙananan ko babu tasiri a kan abin sha.
A cikin binciken da aka wallafa a cikin Jarida na Jaridar Clinical Nutrition ta Turai , masu bincike sun ƙaddamar da matakan ƙarfe a cikin mutane 954 masu lafiya kuma sun kiyasta abincin su na shayi kuma sun gano cewa matakan baƙin ƙarfe ba su da alaka da baƙar fata, kore, da kuma shayi na shayi. Har ila yau, ba su sami dangantaka tsakanin irin ko ƙarfin shayi, lokacin jimawa, da kuma lokacin shan shayi ba.
Sauran nazarin sun gano cewa lokaci na shan shayi yana shafan ƙarfin sha.
A cikin binciken da aka buga a cikin American Journal of Clinical Nutrition in 2017, alal misali, masu bincike sun gano cewa shayi da cin abinci tare da rage cin abinci ba tare da amfani da shi ba, amma shayi na sha daya bayan safiyar abincin ba ta rage karfin baƙin ƙarfe ba. wannan har.
Wani binciken da aka yi a baya, ya gano cewa kofi (wani abin sha wanda aka sani ya rage karfin shayar da ba shi da karfi) bai hana karfin ƙarfe ba a lokacin da yake cin sa'a daya kafin cin abinci, amma ya hana karfin ƙarfe a daidai lokacin da aka cinye shi tare da abinci ko sa'a daya daga baya.
Hanyar tafi
Ba kawai maganin kafeyin ne wanda aka sani ba don tsoma baki tare da karfin ƙarfe.
Sauran abubuwa, irin su tannins da oxalates, waɗanda aka samo a cikin shayi na ganye, kuma sun bayyana sun shafi shafewar baƙin ƙarfe, amma ana bukatar karin bincike.
Idan zakuɗa kopin shayi tare da abincinku shine wani ɓangare na al'ada na yau da kullum, la'akari da ciwon shayi a tsakanin abinci maimakon abinci tare idan tushen farko na baƙin ƙarfe daga tushe. Gwada ƙoƙarin sanya shi akalla sa'a daya kafin cin abinci.
Idan ka bi mai cin ganyayyaki ko cin abinci maras cin nama, an gaya maka ka rage tannins a cikin abincinka, ko kuma idan kana da anemia na baƙin ƙarfe, tuntuɓi mai ba da sabis na kiwon lafiya game da abinci da abin sha wanda zai dace maka.
Ƙarin ƙarin shawarwari:
Ka guje wa shayi. Tsaya wa jagororin kuma kauce wa kan-tsalle don rage yawan tannins da oxalates a shayi.
Vitamin C yana inganta ƙin abin baƙin ƙarfe.
Ka tuna cewa baƙin ƙarfe a jiki yana iya haifar da matsaloli. Idan kuna shan shayi akai kuma kuna damuwa game da ko kuna damun baƙin ƙarfe, kuyi magana da mai ba da sabis na kiwon lafiya kafin yin amfani da kayan ƙarfe (musamman daga kari).
> Sources:
> Ahmad Fuzi SF, Koller D, Bruggraber S, et al. Hanya na 1-h tsakanin cin abinci dauke da baƙin ƙarfe da kuma amfani da shayi ya ƙaddamar da tasirin da ke hana amfani da baƙin ƙarfe: gwajin gwagwarmaya cikin ƙungiyar 'yan matan Birtaniya masu zaman lafiya ta yin amfani da isotope iron. Am J Clin Nutr. 2017 Oktoba 18.
> Hurrell RF, Reddy M, Cook JD. Tsanantawa da karfin sharan da ba a haye ba a cikin mutum ta hanyar maye gurbin polyphenolic. Br J Nutr. 1999 Fabrairu 81 (4): 289-95.
> Menn L, Hirvonen T, Arnault N, et al. Amfani da baƙar fata, kore da ganye na shayi da matsayi na baƙin ƙarfe a cikin matasan Faransa. Eur J Jarin Nutr. 2007 Oktoba; 61 (10): 1174-9.
> Morck TA, Lynch SR, Cook JD. Haramtaccen abincin burodi ta kofi. Am J Clin Nutr. 1983 Mar; 37 (3): 416-20.
> Bayani: Bayanan da aka ƙunshe a wannan shafin an yi nufi don dalilai na ilimi kawai kuma ba a maimakon shawara, ganewar asali ko magani da likitan lasisi ba. Ba'a nufin ɗaukar dukkan kariya, hulɗar miyagun ƙwayoyi, yanayi ko cutarwa. Ya kamata ku nemi kulawa da lafiya ga duk wani al'amura na kiwon lafiya ku tuntuɓi likitan ku kafin kuyi amfani da magani ko yin canji ga tsarinku.