Mafi kyaun abinci guda 9 na karancin jini

Kiwan lafiya

Tsakanin ƙoƙarin shan isasshen ruwa, cin kayan lambu a kowane abinci, da samun wasu motsa jiki a ciki-yawancinmu ba mu da yawa lokaci muna tunani game da haɗa da abinci mai ƙarfe a cikin abincinmu. Wannan kuskure ne. Iron a cikin muhimmin gina jiki. Rashin samun isasshe na iya haifar da lamuran lafiya, gami da ƙarancin karancin baƙin ƙarfe. Sa'ar al'amarin shine, hada abinci wanda yake dauke da sinadarin iron sosai na iya taimakawa magance wannan yanayin.

Me yasa ƙarfe yake da mahimmanci?

Ironarfe yana da mahimmanci don haɓakar jikinka da ci gaban ka. An yi amfani dashi don yin haemoglobin, myoglobin, da wasu kwayoyin hormones. Ya shiga cikin jigilar oxygen daga huhu zuwa jikinku da tsokoki. Lokacin da jiki baya samun isasshen ƙarfe, ba zai iya samar da adadin jajayen ƙwayoyin jinin da ake buƙata don kiyaye ku cikin ƙoshin lafiya ba, in ji shi Stephanie Martin, YI , mai ba da sabis a Clinical Concepts in Obstetrics a Brentwood, Tennessee.

Lokacin da baka da isasshen ƙarfe, mai yiwuwa ba za ka lura da wasu alamu ba… da farko. Jikinka zai yi amfani da baƙin ƙarfe da ke cikin hanta, baƙin ciki, da kuma tsokoki na ƙashi. Da zarar hakan ya ragu, sai ka shiga matakin farko na karancin karancin karancin ƙarfe.

Menene karancin karancin ƙarfe?

Ruwan jini yana faruwa yayin da jikinka ko dai bai yi isasshen ƙwayoyin jini ba ko ƙwayoyin jinin ba sa aiki yadda ya kamata. A game da karancin karancin ƙarfe (IDA), babu wadataccen ƙarfe a cikin jiki don samar da lafiyayyun ƙwayoyin jini. Wannan batun ne saboda baƙin ƙarfe yana taimakawa wajen samar da haemoglobin, ɓangaren jajayen ƙwayoyin jini wanda ke ɗaukar iskar oxygen cikin jikinka-shine yake sanya jini ja.

Anaem mai ƙarancin baƙin ƙarfe yakan auku ne a hankali. Abubuwan da suka fi dacewa sun hada da:

• Ciki (saboda sinadarin ku na baƙin ƙarfe yana ba da haemoglobin ga ɗan tayi)
• Rashin jini daga tiyata ko rauni
• Wahala ko rashin iya shan ƙarfe daga abinci
• Rashin cin wadataccen abinci mai wadataccen ƙarfe.

Ko da idan ba ka da karancin anemi karancin ƙarfe, ƙarfe wani mahimmin ma'adinai ne ga jikinka, yana taimakawa ƙara ƙarfin juriya da cututtuka.

Alamomin cutar karancin baƙin ƙarfe

Idan kuna da ƙananan ƙarfe ko ƙarancin karancin ƙarfe, zaku iya fuskantar alamun bayyanar masu zuwa:

• Gajiya
• Rashin numfashi
• Hannayen sanyi da kafafu
• Ciwon kirji
• Ciwon kai
• Nailsusoshin ƙusa
• Kumburi
• Ciwo akan harshenka
• Sha'awar kankara
• Bugun zuciya mara tsari
• Rawaya ko kodadde fata
• Tashin hankali da damuwa

Hakanan yana yiwuwa a sami alamun cuta kwata-kwata. Matsaloli na dogon lokaci na rashin jini mai ƙarancin baƙin ƙarfe ba tare da magani ba na iya haɗawa da matsalolin zuciya, haɗarin kamuwa da cuta mafi girma, ko kuma al'amura a lokacin daukar ciki.

Nawa-kuma wane irin ƙarfe kuke buƙata?

Sa'ar al'amarin shine, cin abinci mai wadataccen ƙarfe na iya taimaka rage haɗarin cutar ƙarancin baƙin ƙarfe. Ba duk hanyoyin ƙarfe ake halitta daidai ba, ko da yake. Yana da mahimmanci a lura cewa akwai nau'ikan ƙarfe guda biyu: heme da nonheme, yayi bayani Elizabeth Beil , RDN. Abincin dabbobi, kamar jan nama, abincin teku, da kaji, suna da nau'ikan baƙin ƙarfe duka kuma jiki ya fi dacewa da su. Abincin da ba shi da zafi ba jiki yana sha da kyau ba kuma ya haɗa da tushen dabbobin ba, kamar su hatsi masu ƙarfi da wake.

Ba duka mutane ke buƙatar ƙarfe ɗaya ba. Da bada shawarar alawus na abinci (RDA) don baƙin ƙarfe sun bambanta a cikin maza da mata. A cikin mazan maza, yana da 8 MG. Ga matan da ke da shekaru 19-50, duk da haka, yana da 18 MG don lissafin asarar jini yayin al'ada. Ga mata masu ciki, RDA yana ƙaruwa sosai, zuwa 27 MG. Bayan kammala al'ada, RDA ga mata ya ragu zuwa 8 MG.

9 abinci mai arzikin ƙarfe

Duk da yake cin ƙarfe zai iya zama da sauƙi idan kun ci kayan dabbobi, saboda cin nama ɗaya zai iya yin asusu mai yawa na RDA ɗinku, isa ga maƙasudinku yana da matukar wahala ta hanyar cin abinci iri-iri iri-iri, wadataccen abinci mai ƙarfe. Waɗannan sune mafi kyawun abinci ga ƙarancin jini.

1. Jan nama

Lokaci don dafa hamburger - ɗayan mafi kyawun tushen heme shine jan nama. A 112-gram mai hidima naman sa mara naman alade ya ƙunshi miliyon 2.7 na baƙin ƙarfe, ko 15% na ƙimomin yau da kullun da aka ba da shawara. Ironarfin baƙin ƙarfe a cikin jan nama yana kuma ƙara shan baƙin ƙarfe mara ƙanshi daga sauran abincin da ake ci a lokaci guda, kamar ganye masu ganye.

2. Naman Gabobi

Zai iya zama lokacin da zaku ɗanɗana menu tare da wasu kayan abinci. Wadannan abincin da ba'a manta dasu ba, kamar hanta da koda, suna cike da baƙin ƙarfe. Aiki na 3 na soyayyen hanta ya kai nauyin 5 MG na baƙin ƙarfe, ko kusan kashi ɗaya cikin uku na yawan abincinku na yau da kullun.

3. Abincin teku

Idan kun kasance mai son kifi, kuna cikin sa'a. Ba wai kawai yana ɗanɗana daɗi ba, amma har ma yana da tushen ƙarfe don cin abincin anemia. Oysters da mussel sune mafi girma a baƙin ƙarfe, amma sikeli da sardines ba sa faɗi da nisa sosai.

4. Duhun naman turkey

Idan ya shafi kiwon kaji, kar a jira har zuwa lokacin Godiya don jin daɗin turkey. Duhun nama daga tsuntsun shine saman baƙin ƙarfe, yana yin nauyi a 1,04 MG da gram 100 na hidimtawa.

5. Rago

Idan kana buƙatar canjin saurin daga naman da aka saba, zaɓi zaɓin rago. Giram 100 kawai na rago yana alfahari da MG 1.6 na baƙin ƙarfe.

6. Alayyafo

Supertar leafy mai tsayi yana da ƙarfe-100 MG yana samar da ƙarfe 3.18 na ƙarfe. Duk da yake wannan yana kama da alayyafo mai yawa, kayan lambu suna sauka sau ɗaya sau ɗaya idan an dafa su.

7. Kayan lambu

Ba wai kawai sun kasance masu saukin kuɗi ba, amma legumes kamar lentils, chickpeas, da wake suna da wadataccen ƙarfe, abinci mara nama wanda shine kyakkyawan tushen ƙarfe mara ƙamshi don cin abincin anemia.

8. Tofu

Wannan zabi ne mai karfi ga masu cin shuke-shuke da suke son haura karfinsu na ƙarfe, a matsayin cinikin gram 100 na fakitin tofu a cikin mg 5.4 na baƙin ƙarfe.

9. Ingantaccen abinci ko wadataccen abinci

Abinci kamar burodi, abincin karin kumallo, da oatmeal galibi ana ƙarfafa su da abubuwan gina jiki kamar ƙarfe. Waɗannan na iya zama kyakkyawan fil ɗin ƙarfe ga mutanen da ke gwagwarmaya don cin isasshen abinci tare da ƙarfe da ke faruwa a cikin su.

Absorara yawan sha a cikin abincin anemia

Cakudawa da haɗuwa da abinci na iya haɓaka ƙarfen ku. Kullum ina ba da shawara ga abokan cinikayina su hada tushen ƙarfensu da bitamin C, Beil ya bayyana. Wannan na iya haɗawa da nama tare da ɗan broccoli ko barkono mai ƙararrawa, samun alayyafo da salatin citrus, ko shan ruwan lemun tsami tare da hatsin safe. Vitamin C zai kama baƙin ƙarfe mara zafi kuma ya adana shi a cikin sifar da ta sauƙaƙa cikin jikinmu.

Kuma idan kun kasance mai son kofi tare da karin kumallo, yana iya zama lokaci don sauya al'adunku. Ashayar da kofi da shayi tare da abinci shima yana da mahimmanci sosai saboda wannan na iya rage ɗaukar ƙarfe ƙwarai da gaske,Beil ya ce. Madara, maganin kafeyin, sinadarin calcium, da antacids duk suna iya shafan tasirin ƙarfe.

Yaushe ake ganin likita

Idan kuna tsammanin kuna iya samun ƙarancin ƙarfe ko ƙarancin karancin baƙin ƙarfe, zai fi kyau a ga likitan lafiyarku don a duba matakan ƙarfe. Dogaro da yadda matakanku suke, yin canje-canje ga tsarin abincinku da ƙaruwar baƙin ƙarfe na iya isa.

Amma idan karin magani ana bukata, karin bakin karfe sune zaɓi na farko da aka ba da shawarar kulawa da mafi yawan ƙwararrun likitocin kiwon lafiya. Ga mutane da yawa masu fama da karancin anemi, baƙin ƙarfe na iya isa, Dr. Martin yayi bayani. Ga manya, 100 zuwa 200 mg na sinadarin ƙarfe yau da kullun shine sashin da aka saba, kuma yana da kyau a haɗa abubuwan kari tare da abinci don rage haɗarin ciwon ciki.

Koyaya, kayan abinci na baka bazai yi aiki ba ga duk wanda ke fama da rashin ƙarancin ƙarfe. A cikin wasu marasa lafiya, baƙin ƙarfe na baka na iya haifar da da illa mai saurin haƙuri, kamar tashin zuciya da ciwon ciki, in ji Dokta Martin. Hakanan baƙin ƙarfe na baka na iya kasa samun amsa mai gamsarwa saboda tsarin narkewar abinci yana da matsalar shan shi. Idan karin ƙarfe ya gaza, za'a iya ba da izinin baƙin ƙarfe a madadin.

Anaemia mai ƙarancin baƙin ƙarfe yana buƙatar kulawa mai gudana don tabbatar da matakan ƙarfe ya isa kuma ya tsaya a inda suke buƙata, wanda ya dogara da yanayin mai haƙuri da sauran abubuwan. Yana iya ɗaukar lokaci don isa matakan mafi kyau duka, don haka yi haƙuri kuma ku tuna-ba lokaci ya yi da za a fara ƙara ƙarin wadataccen abinci mai ƙarfe a abincinku ba.