Saurin sauƙaƙe , saurin jini, kasusuwa mai karfi, hakora, gashi da kariya mai karfi - yana nuna cewa duk wannan yana yiwuwa, kuna buƙatar ƙara ƙaramin ƙarfe zuwa abincin ku. Shine yana da alhakin jinin jini da kuma kira na jini, Har ila yau Fe yana da alhakin rigakafi da kuma leukocytes, kuma, idan dai duk wannan shi ne, jiki zai kwarewa kuma ya ba da ɗan baƙin ƙarfe da hakora tare da gashi.
Alal misali, samfurori mafi arziki a baƙin ƙarfe shine jan nama da kuma kashewa. Ta hanyar daidaituwa, daga gare su ne muka ƙi cin abinci. A sakamakon haka, magoya bayan nauyin asarar nauyin nau'i na fama da rashin lafiya - rashin anemia rashi.
Ayyuka na baƙin ƙarfe a jiki
Don mu kusanci tambaya game da wajibcin samun abinci masu ƙarfe a cikin abincinmu, zamu fara da muhimman ayyukan Fe cikin jiki.
Da farko, jini ne. 70% na dukan baƙin ƙarfe mai shigowa ne zuwa ga samar da jini, ko kuma mafi daidai, jinin jini - kwayoyin jinin jini. Tun da erythrocytes na samar da kwayar halitta ta jikinmu tare da abinci, baƙin ƙarfe ya zama abu mai mahimmanci a cikin aiki mai muhimmanci na jiki. Bugu da ƙari, erythrocytes ne masu sufurin oxygen. Idan gland shine ƙananan - ƙananan jini da jini, a ƙarshe, muna fama da yunwa daga oxygen.
Bugu da ari, akwai myoglobin. Yana da furotin da ke adana iskar oxygen idan akwai wahalar numfashi, abin da ake kira oxygen ballast. Bugu da ƙari, ƙarfe yana shiga cikin tafiyar matakan lantarki, wanda ke nufin cewa rashinsa zai haifar da raguwar ƙarfin iya canza abincin zuwa makamashi. Kuma leukocytes - jingina na rigakafin. Ayyukansu shine don warewa peroxide don yaki da kwayoyin halitta. Alas, peroxide na iya yin guba kanmu, kuma don kawar da shi, muna buƙatar baƙin ƙarfe.
Abubuwan da suke dauke da baƙin ƙarfe
Da farko, dole ne a jaddada cewa ƙarfe yana da yawa a cikin dabba fiye da kayan kayan lambu, kuma an kwatanta da nama da kifaye mafi kyau fiye da tsire-tsire.
A cikin kayayyakin dabba:
- naman sa, alade, rago, nama;
- ducks, geese;
- samfurori, musamman hanta;
- turkey da zomo;
- abincin teku - oysters, shellfish, mussels;
- gwaiduwa na qwai;
- ruwan hoda, mackerel.
Matsalar mafi yawan masu cin ganyayyaki ita ce anemia ta baƙin ƙarfe. Idan nama ba zai yiwu ba, kana buƙatar mayar da hankali kan kayan abinci mai gina jiki a cikin baƙin ƙarfe da ƙurar baƙin ƙarfe:
- hatsi (hatsi, ba hatsi);
- buckwheat, lebur;
- wake;
- walnuts;
- beets;
- 'ya'yan itãcen marmari.
- garnet, inabi, apricots, peaches.
Assimilation baƙin ƙarfe
Don yin la'akari da wannan muhimmin nauyin tebur na Mendeleyev, bai isa ya san abincin da ke cikin ƙarfe ba. Yana da matukar muhimmanci a hade ƙarfe tare da wasu abubuwa.
Saboda haka, inganta rayuwarta ta bitamin C da folic acid. Ya hana kwayoyin.
Wannan yana nufin cewa amfani da abinci mai arziki a baƙin ƙarfe, musamman ma a cikin anemia, ya kamata a hade tare da Citrus, kayan lambu, kiwi, berries, da wake, da lebur, da bishiyar asparagus. Amma don kaucewa shine sababbin hade - "buckwheat tare da madara." Gaskiyar ita ce, calcium ta shafe tare da assimilation na baƙin ƙarfe, kuma baƙin ƙarfe bai yarda da assimilation na alli.
To, da mahimmancin gaskiyar mahimmanci, mata suna bukatar cin abinci da yawa a cikin baƙin ƙarfe da kuma folic acid fiye da kowa, saboda a wani ɓangare mun rasa Fe a lokacin haila.
A kullum yawancin ƙarfe na mace ita ce mota 18, amma tare da horo mai tsanani, wannan adadin ya kamata a ƙara zuwa 25 MG. Yi hankali ga lafiyarka, kuma idan akwai damuwa akan raunin baƙin ƙarfe, nazarin kwayoyin jini zai taimaka wajen dakatar da shakku.