Daga abun ciki na baƙin ƙarfe a cikin jikinmu, yawancin abubuwan da ke ciki da na ciki na kiwon lafiyar sun dogara ne: karfi da hakora, kasusuwa, kusoshi, gashi, zurfin numfashi da kuma cike da abinci mai kyau na dukkan jikin jikin. Ƙimar baƙin ƙarfe da mahaɗanta ya ƙaddara ta hanyar shiga cikin haɗin haemoglobin. Idan baƙin ƙarfe ne ƙananan, ƙasa da hemoglobin an samar da kuma yunwa na oxygen dukan kwayoyin farawa.
Amfanin
Iron, kamar yadda aka ambata, shine muhimmin mahimmanci a cikin halittar haemoglobin. Lokacin da wannan tsari na halitta ya kakkarye, ba kawai ku rasa ƙarfin ku ba kuma ba zai iya motsa jiki ba, har ma ayyukan yau da kullum na yau da kullum sun zama nauyin da ba za a iya jurewa ba.
Baya ga kira na hemoglobin, baƙin ƙarfe kuma yana shiga cikin rigakafi. Leukocytes samar da hydrogen peroxide, wanda disinfects raunuka. Duk da haka, peroxide zai iya cutar da jikinmu da lafiya, ƙwayoyin jiki daga ciki. Iron yana kare mu daga lalacewar peroxide.
Bugu da ƙari, ƙarfe wani ɓangare ne na myoglobin - ɓangaren oxygen na jikinmu. Myoglobin yana samar da iska, wanda idan akwai jinkiri numfashi yana ceton mu har dan lokaci.
Yankewa
Kafin mu bayyana abin da kayayyaki sun ƙunshi baƙin ƙarfe, bari muyi magana game da sashi na wannan kashi, da kuma hadari na ƙananan ƙarfe a jikinmu.
Yana da mahimmanci ga jikin mace ya karbi nauyin ƙarfe fiye da maza, haka ma, yana bukatar karin mata.
Don mace mai lafiya, yawancin abincin ƙarfe na yau da kullum shine 18 MG. Idan kuna yin wasanni, ya kamata a karu da kashi 30%.
Tashin ciki da baƙin ƙarfe suna da mahimmanci batun. A lokacin daukar ciki, wani ƙarfe na baƙin ƙarfe - 33 MG. A wace hanya, idan kafin a yi ciki ka kasance a kan abinci mai tsanani (na rabin shekara), ko kuma idan ka sha wahala daga rashin ƙarfe saboda wasu dalili, an ba ka nauyin ƙarfe a lokacin daukar ciki. A wannan yanayin, amfani da abincin da baƙin ƙarfe bai isa ba, zaka buƙatar magunguna na musamman.
Products |
Yanzu babban abin shine abincin da ke cikin ƙarfe.
Iron yana cikin dabbobi da kayan shuka. A cikin dabbobi - yana dauke da ƙarfe mai zurfi, ya fi kyau tunawa, kuma a cikin tsire-tsire-tsalle, domin ɗaukar jiki yana bukatar karin lokaci da ƙoƙari, kuma sakamakon ya fi muni.
Ƙananan rashi yana ƙarƙashin masu cin ganyayyaki da kuma masu cin abinci mai tsananin gaske, saboda kariya daga samfurori na asali daga dabbobi.
Da farko, daga samfurori da yawancin ƙarfe ya kamata a kira nama da kashewa. Ciki har da, turkey, duck, naman sa, rago, alade, zomo. Hanta ne shugaban.
Har ila yau, sun ƙunshi nau'i mai yalwa - kifi, shrimp, mussels, da sauransu.
Daga kayan shuka wanda ya ƙunshi ƙarfe, yana da daraja a ambaci hatsi - hatsi, buckwheat, da kuma wake (musamman ja). Ya ƙunshi baƙin ƙarfe kuma beets, 'ya'yan itatuwa da aka bushe , kwayoyi, peaches, pears, apricots, plums, inabi.
Amma ga kifi, ƙarfin baƙin ƙarfe a ciki yana da ƙananan ƙasa a cikin nama. Daga wakilan kifaye, mackerel da salmon salmon za a iya jaddada.
Iron, kamar sauran abubuwa masu mahimmanci, yana da yawa a kwai yolk.
Daga dukan abubuwan da ke sama, wasu daga cikinku sun riga sun kammala cewa an ƙarfafa baƙin ƙarfe a cikin waɗannan samfurori, mafi yawan abin da muka ware daga rage cin abinci,
Hadaddiyar
Yawancin abubuwa an fada game da karfin nauyin microelels, amma wannan batun ya kasance ba tare da amsar daidai 100% ba. Bisa ga ra'ayin kowa, ƙarfe yana da kyau a hade tare da folic acid da kuma bitamin C, a lokaci guda, ba a kwantar da shi ba kuma yana hana sinadarin calcium tare da shi. Lokacin da ya zo da kariyar abincin abincin, wannan abu ne, amma wasu masu cin abinci a cikin yanayin abinci na halitta suna ganin ra'ayoyin cewa kwayoyin da ke dauke da shi bazai iya tsangwama tare da jimawa ba. Don yada haske akan wannan shine ga al'ummomi masu zuwa
.