Daya daga cikin abubuwan da yafi dacewa don rayuwar jikin mutum shine ƙarfe. Kwayoyinta suna gudana ta hanyar jini, kamar nau'in kwalliya, jigilar oxygen da kuma adana shi daga huhu zuwa kyallen takalma da gabobin jikin mutum, sannan kuma ya janye carbon dioxide. Wannan tsari yana ci gaba. "Hanya" da kuma "komai" yanayi ba a ba su.
Heme da non-heme baƙin ƙarfe
Akwai dangantaka ta kai tsaye tsakanin rashin ƙarfin baƙin ƙarfe da rashin isashshen oxygen, wanda zai haifar da rushewa daga ayyukan jiki. Rage rigakafi, rashin barci, gajiya, busassun fata da mucous membranes, raunana hankalin tunani - duk wannan shine sakamakon hypoxia. Duk da haka, idan kana da irin wadannan cututtuka, kada kayi kokarin haɗiye kusoshi ko sha ruwa mara kyau. Iron na asalganic asali zai iya cutar da lafiyar mutum: jini ya zama mai zurfi, ƙwanƙwasa kuma ya zubar da jini, tsarin aiwatar da kowane nau'in duwatsu ya zama mai aiki.
Mutum ne kawai zai iya bincika kwayoyin halitta. Yawan nauyin abu na "baƙin ƙarfe," ya koyi, cin abincin da yake dauke da baƙin ƙarfe (yawan yau da kullum ga mutane 10-15 mg). Gurasar ƙarfe na 2 ne:
- Ana samo baƙin ƙarfe a cikin samfurori na asali daga dabba, kuma an ambaci shi saboda yana cikin sashin haemoglobin na dabbobi, saboda haka yana iya sauƙaƙe da mutane.
- Ƙungiyar da ba a yi amfani da shi ba wani ɓangare na tsire-tsire. An gane mafi yawan muni. Daga duk abin da yazo tare da abinci, kawai kashi goma na karfe ya shiga cikin mahaifa. Shuka abincin da yake da ƙarfe a cikin ƙarfe suna da shawarar haɗuwa tare da wasu abinci waɗanda suke dauke da bitamin C ko B 12.
Wadanne kayayyaki sun ƙunshi ƙarfe?
Saboda haka, domin samun lafiyar "ƙarfe", dole ne ku ci daidai. Kwayoyin cuta, fats, carbohydrates, bitamin, abubuwan da aka gano a cikin abinci suna daidaita daidaitattun abinci. Bisa ga abun ciki na baƙin ƙarfe (ta 100 g na samfurin) matsayi mafi girma yana cike da nama da samfurori :
- hanta (alade 20 MG, kaza 17 MG, naman sa 7 MG);
- zuciya (naman sa 5 MG, alade 4 MG);
- nama (zomo nama 4.5 MG, naman sa 3.5 MG, rago da nama 3 MG, alade 1.8 MG, kaza da turkey 1.5 MG).
Sa'an nan kuma bi kifi da abincin teku :
- Mollusks kusan 30 MG;
- mussels 7 MG;
- oysters 6 MG;
- perch marine 2.5 MG;
- tuna 2 MG;
- mackerel da pike da 1.7 MG;
- perch kogin - 1.2 mg
- sprats da gwangwani mackerel na 4.5 MG;
- gel na gwangwani 3 MG;
- black caviar 2,5 MG.
Ƙwai gwaiduwa kuma mai arziki a baƙin ƙarfe:
- kaji 4 MG;
- quail 2 MG.
Jerin kayan shuka sun hada da:
- hatsi (buckwheat 7 MG, oatmeal 6 MG, hatsin rai 4 MG, masara 3 MG);
- legumes (lentils da wake 7 MG kowace, Peas 1.5 MG);
- kayan lambu da ganye;
- 'ya'yan itace;
- berries (cornel 4 MG, cherries da raspberries 1.5 MG, strawberries 1 MG);
- kwayoyi;
- tsaba (kabewa 8 MG, sunflower 5 MG).
Yana da daraja a ambaci 'ya'yan itatuwa dried :
- bushe apples da pears 5-6 MG;
- dried apricots 3,2 MG;
- prunes 3 MG.
Wani irin nama ya fi ƙarfe?
Kada ka shiga cikin rikici na har abada tsakanin masu cin nama da masu cin ganyayyaki, ya kamata a lura cewa nama shine samfuri mai amfani. Bugu da ƙari, da dandano da jin daɗin jin dadi na dogon lokaci, yana ba da jikin mutum tare da yawancin bitamin da abubuwa masu amfani, ciki har da baƙin ƙarfe. Idan mukayi magana game da abincin nama a general, game da kowane kayan da aka yi daga dabbobin dabba, yana da kyau a kira mafi ƙwayar naman alade mai baƙin ƙarfe, a cikin 100 g wanda ya ƙunshi kusan kashi 150 cikin dari na yau da kullum.
Idan kun kusanci tambaya mai mahimmanci, kuma ku ɗauki hanta zuwa kayan samfurori (wanda shine), to, kayan nama waɗanda suke dauke da baƙin ƙarfe an shirya su daga tsokawar ƙwayar dabba. A wannan yanayin, yawancin ƙarfe na baƙin ƙarfe yana cikin nama na nama (100 g na da kashi 30 cikin haɗin da ake bukata na yau da kullum da mutum yake bukatar). Ƙananan ƙarfin ƙarfe a cikin ƙwayar cuta, amma ana tunawa da shi sosai. Bugu da ƙari, ƙwayar nama da zomo suna dauke da nama mai cin nama (mafi kyawun saturation da mai da iyakar - furotin).
A cikin kifi ne mai yawa baƙin ƙarfe?
Abinci mai kyau yana nufin hada kayan kifi a cikin abincin. Idan mukayi magana game da kwayoyin halitta, to, mafi yawan "kifi" da aka yi da "baƙin ƙarfe" - perch, tuna, mackerel da pike. Sauran mazaunan teku da zurfin kogi: pollock, ruwan hoda, maile, saury, herring, doki mackerel, carp, bream, pike perch, da dai sauransu. - mafi muhimmanci ga shugabannin (daga 1 MG ko žasa). Microelements suna da ikon adana dukiyar su a lokacin da ake yin zafi da adanawa, don haka gwangwani mai ma'ana shine kyakkyawan kayan ƙarfe a cikin abinci, kuma ba su da mahimmanci ga shirye-shirye da aka shirya da wuri.
Kayan lambu mai arziki a baƙin ƙarfe
Kayan lambu dauke da abubuwan gina jiki, bitamin da kuma ma'adanai, da kuma yawan yawan fiber da ƙananan abun ciki, juya su cikin sarakuna a kan teburin kowane kayan cin abinci da abinci mai ma'ana. Daga kayan lambu, za ku iya shirya abinci mai zafi da sanyi, kayan abinci da abin sha. Za a iya samun salted, marinated da gwangwani. Daya daga cikin amfanin amfanin gona shine kayan da za su iya cin su raw.
Tare da wani magani na kayayyakin da ke dauke da baƙin ƙarfe, ya kasance ba a canza ba, ko da yake ba shine babban kayan kayan lambu ba. A cikin 100 g na ƙarfe artichoke shine 3.5 MG na wannan ƙwayar dabara. Hanya na biyu a kan tsarin "baƙin ƙarfe" shine bishiyar asparagus - 2.5 MG, chard da tafarnuwa sun karbi "tagulla" don 1.7 MG. Sauran wakilan 'yan uwantaka na kayan lambu suna yabon masu nasara a lambar 0.8.
A wace irin 'ya'yan itace ne mai yawa baƙin ƙarfe?
Aljannar 'ya'yan itace suna son idanu da kyau a lokacin flowering kuma suna bada' ya'yan itace mai dadi, mai arziki a cikin abubuwa masu alama. Ba za a iya cewa 'ya'yan itatuwa sune samfurori masu daraja a baƙin ƙarfe ba. Matsakaicin iyakar abun da ke cikin 2.5 MG shine ganyaye, apples and pears, 1.6 MG - 'ya'yan itãcen marmari, da kuma 1 MG - kwanakin. Sau da yawa tambayar "wanda samfurori sun da yawa baƙin ƙarfe?", Amsar ita ce "apples". Duk da haka, gaskiyar ita ce samun 100% na kyauta na yau da kullum za ku ci 40 zuwa 70 'ya'yan itatuwa a kowace rana. Tamanin 'ya'yan itace shine a cikin bitamin C da B 12, wanda ke taimakawa wajen kara ƙarfin baƙin ƙarfe.
A cikin wane kore ne mai yawa baƙin ƙarfe?
Ana kiran gine-ginen tsire-tsire masu ganye da ganye da kuma amfani dashi a matsayin kayan yaji, saboda muhimmancin mai mai ciki. Yanayi ya ba da albarkatun gona mai bango tare da haɗuwa da haɗin gurasa tare da bitamin C da kuma folic acid domin yafi dacewa. Duk da haka, don cika bukatun yau da kullum, mutum zai buƙaci dukan gungu na ganye.
Green, mai arziki a baƙin ƙarfe:
- bay bar 43 MG;
- spinach 13.5 MG (kusan ba digested saboda oxalic acid dauke da shi);
- faski, Dill, ruhun nana 6 MG;
- Basil 3 MG;
- cilantro da seleri 2 MG kowace;
- kore albasarta 1 MG;
- salatin na 0.5 MG.
A wace kwayoyi masu yawa ne?
Gilashi mai dadi da kuma kayan abinci mai mahimmanci - wancan shine abincin da ke dafa abinci. Daga batu na lafiyar jiki da tsawon lokaci, abubuwa da yawa masu amfani, kwayoyin halitta da bitamin suna boye a ƙarƙashin harsashi. A lokacin da anemia, mai tsanani na jiki ko ta hankali, wani cin abinci mai tsanani ko babban asarar jini ya kamata ya hada da abinci na kwayoyi, mai arziki a baƙin ƙarfe:
- superlider daga cikin "wuya kwayoyi" da "baƙin ƙarfe" kayayyakin - pistachios 60 MG;
- Pine kwaya (a kimiyyar kimiyya shine iri na pine cedar) 5.5 MG;
- Kirki ba (daga batu game da abincin da ake nufi da wake) 5 MG;
- almonds da cashews 4 MG;
- hazelnut 3 MG;
- gyada 2 MG.
Wadanne cuku ya fi ƙarfe?
Cuku ya ƙunshi ƙarfe a kananan ƙananan:
- Kostroma, Dutch, Poshekhon, roquefort, cheddar 1 MG (da 100 g na samfur);
- Parmesan da Swiss 0.8 MG;
- mozzarella da roquefort 0.5 MG.
Bugu da ƙari, wannan kayan abinci mai gina jiki an shirya shi daga madara. Ya ƙunshi mai yawa da alli da magnesium, waɗanda ke da amfani ga mutane, amma tsoma baki tare da shacin baƙin ƙarfe. Sabili da haka, jikin mutum ba ya gane ƙananan nauyin wannan alama, don haka ba shi da ma'ana don amfani da cuku a matsayin tushen baƙin ƙarfe.
Abubuwan da suka rage baƙin ƙarfe cikin jini
Ɗaya daga cikin dalilan "overdose" na samfurori - samfurori dauke da baƙin ƙarfe, ana amfani dasu a cikin yawaitaccen abu. Magunguna masu tsanani da tsanani sun iya zama sakamakon. Hanyar mai sauƙi, maras amfani da kwayoyi da kuma tasiri sosai don daidaita yawan baƙin ƙarfe - cin abinci wanda zai rage adadinsa cikin jini:
- Violet da 'ya'yan itatuwa masu launin' ya'yan itace da berries, dauke da abubuwa da zasu iya ɗaukar kwayoyin baƙin ƙarfe maras nauyi.
- Kvasshenye kayan lambu, an shirya ba tare da gishiri da wadata a lactic acid, cire tsire-tsire ba.
- Sugar shinkafa, a baya an saka shi don cire sitaci da abubuwa masu m, cika ayyukan adsorbent a jikin.
- Gurasa da taliya, wanda shine babban nau'i na fiber, wanda aka samo hanzarin hanzari daga baƙin ƙarfe.
Abincin abincin ya shafe kan abin sha?
Duk wanda ke fama da cutar anemia ko, a akasin haka, yana ƙoƙari ya rage yawan abun ciki na kwayoyin halitta, wanda ya kamata ya san abin da samfurori ke shafewa da assimilation baƙin ƙarfe:
- Milk da kayayyakin kiwo da ke dauke da alli.
- Tea, wadda take dauke da tannins, da kofi.
- Fats tare da mai yawa bitamin E.