Abincin mai-ƙarfe don shawo kan karancin jini

Anaemia gaskiya ne ga mutane da yawa a yau, kuma shine cewa abincin da bashi da tushe mai kyau kuma mara lafiya yana iya sa mutane su sami ƙarancin ƙarfe, wani abu da zai iya haifar da karancin jini. Abin da ya sa ya zama dole a kula da abincin yau da kullun kuma ku ci la'akari da waɗancan abinci masu amfani ga lafiyar jiki.

A cikin daidaitaccen abinci, ba za ku iya rasa abinci mai wadataccen ma'adanai, bitamin da sauran kaddarorin ba, amma sama da duka, ba za ku iya rasa abincin da ke da baƙin ƙarfe ba. A) EeIdan kai mutum ne mai saurin fama da karancin ƙarfe, ya kamata ka san wasu abinci masu wadatar wannan dukiyar don tabbatar da lafiyar ka.

Rashin ƙarfe

Lokacin da muke jin ci gaba da gajiya, ana iya danganta gajiya da karancin baƙin ƙarfe, cututtukan cututtukan cututtukan cututtukan da ke faruwa ga mata masu yawan haihuwa saboda rashin ƙarfe, wanda sau da yawa saboda yawan jinin haila, ciki ko shayarwa.

Iron shine asalin haemoglobin, wanda ke da alhakin jigilar oxygen don haɓakar ƙwayoyin halitta da sel. Idan muka rasa wannan mahimman ma'adinai, yana haifar da alamomi iri daban-daban, ɗayansu kuma mafi mahimmanci shine jin gajiya.

Don hana wannan alamun cutar za mu sanar da ku game da abincin da suke da shi concentrationarfafa baƙin ƙarfe domin more rayuwa mai kyau.

Tukwici na abinci don ku sami mafi kyawun shan ƙarfe

Ironarfe daga asalin dabba shine mafi kyawun nutsuwa kuma shine mahimmin tushe ga jiki kamar jan nama, kifi da ruwan kwai. Ironarfe na asalin kayan lambu yana shiga cikin ƙarami kaɗan, don haka idan ba ku ci nama, kifi ko ƙwai ba, ya kamata ku ɗauki yawancin abinci na asalin kayan lambu don samun damar samun baƙin ƙarfe a jikinku (kuma idan sha shi tare da bitamin C a lokaci guda, yafi kyau saboda za'a shanye shi sauƙin). Wannan dole ne ya zama haka saboda a cikin waɗannan abincin akwai samuwar abubuwan da ke hana sha.

Wasu abinci don la'akari

• Folic acid daga kaza, dawa, da hatsi, da zare.
• Oxalic acid daga chard, alayyafo, bishiyar asparagus, kabeji, da sauransu.
• Tannins na kofi, shayi da giya.

Idan muka haɗu, alal misali, nama tare da kayan lambu da hatsi, ƙarfe ƙarfe na asalin kayan lambu, wanda ke cikin kayan lambu, an inganta. Amfani da abincin da ke dauke da bitamin C, don haka yana da kyau a dauki 'ya'yan itacen citta, tumatir, jan barkono, strawberries, da sauransu.. Ruwan lemu yana ƙaruwa da ƙarfe sosai. Tare da wadannan nasihu mai gina jiki zaka iya hana rashi, wanda idan yayi tsanani zai fi kyau kaje wajan likitanka don gudanar da kayayyakin da ke dauke da sinadarai masu karfi.

Abincin da zai taimaka maka shawo kan karancin jini

Idan kun gaji sosai kuma kuka gaji, kuka ji rauni, kuka manta abubuwa, kuka yi baƙin ciki ko kuka fi ƙarfin yadda kuka saba, ko kuma ku ji daɗi a ƙafafunku da hannayenku, to kuna iya fama da rashin jini. Lokacin da matakin haemoglobin da jajayen ƙwayoyin jini suka faɗi ƙasa suka zauna ƙasa da al'ada, to za a sami karancin jini. Wannan rikicewar jini na iya faruwa a cikin kowa ba tare da la'akari da jinsi ko shekaru ba, kodayake mata galibi sun fi maza rauni.

Nan gaba zan yi magana game da wasu takamaiman abinci wadanda zasu zama masu matukar amfani ga amfanin ku na yau da kullun kuma zaku iya yaƙar anemia da wuri-wuri.

Qwai

Qwai kyakkyawan juzu'i ne na sunadarai, antioxidants da bitamin don shawo kan karancin jini. Lokacin da qwai suka cinye yayin shan ruwan lemun tsami, haɓakar baƙin ƙarfe yana inganta sosai. Menene ƙari, yawan cin qwai yana qarfafa qwai da haxin gwiwa, kuma idan ka zabi kwai daga kaji mai yanci kyauta, zaka lura da duk fa'idodinsa har ma fiye da haka.

Gwoza

Beetroot abinci ne wanda aka san shi da tasiri wajen yaƙi da karancin jini. Kayan lambu ne wanda yake dauke da sinadarin ƙarfe kuma zai iya taimaka muku wajen gyarawa da sake kunna ƙwayoyin jan jini. Da zarar an kunna jajayen ƙwayoyin jini, wadatar oxygen yana ƙaruwa a dukkan sassan jiki.

Alayyafo

Alayyafo yana da yawan beta-carotene, fiber, iron, calcium, bitamin A, B9, E da C. Duk wannan zai sanya shi cikakken abinci don iya cika ƙarancin ƙarfe kuma yana ƙarfafa garkuwar jiki. A hada da alayyahu a cikin salad, a ci dafaffun su ... duk ra'ayoyi ne masu kyau don ɗaukar wannan abincin cikakke.

Man gyada

Idan kuna da man gyada a cikin sandwich ɗinku kuma ku ci shi tare da lemu mai lemun tsami shine kyakkyawan zaɓi. Cokali biyu na man gyada sun ƙunshi mg 0 na baƙin ƙarfe.

Red nama

Ga waɗanda suke cin abincin da suka fito daga masana'antar nama, zuciya, hanta da koda na jan nama (kamar alade ko naman sa) ana ɗora su da ƙarfe kuma jiki na shan shi cikin sauƙi. Naman sa hanta ya ƙunshi fiye da 600% na bukatun ƙarfe na yau da kullun. Amma idan baku ci nama ba, ya kamata ku sani cewa akwai wasu zaɓuɓɓuka waɗanda zaku iya yaƙi don shawo kan karancin jini.

tumatur

Idan ka ci tumatir a rana zaka iya inganta karfin jikin ka wajen shan ƙarfe. Vitamin E da beta-carotene suma zabuka ne masu kyau don lafiyar gashi da lafiyar fata.

Don Allah

Kwayoyi kuma babbar hanya ce ta ƙarfe kuma zata taimaka maka ƙara matakan ƙarfe a jikinku. Pistachios shine mafi kyawun tushen ƙarfe kamar yadda suke dauke da MG 15 cikin gram 100 kawai. Walnuts shima babban zaɓi ne.

Abincin teku, gurasar hatsi, zuma, waken soya also suma zaɓi ne mai kyau. Kamar yadda kake gani, kuna da hanyoyi da yawa don nasarar ku ta yaƙi da karancin jini.