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Rashin ƙarfe na iya zama haɗari ga jikin mu. Yaya za a gane ƙarancin wannan muhimmin kashi kuma waɗanne abinci ne don haɓaka matakin haemoglobin?
Ironarfe ƙarfe ne mai mahimmanci wanda ke da alhakin yawancin ayyukan ƙirarmu. Yana samarwa da hada haemoglobin, yana shiga cikin lamuran rayuwa wanda ke samar da kuzari ga tunani da jiki.
Lokacin zubar jini mai nauyi, musamman ga mata, yawan karfen dake cikin jini yana faduwa yana haifar da matsalolin lafiya da yawa. Ana iya ganin wannan akan wasu alamu:
- rage rigakafi - yawan mura, musamman a cikin bazara, akan asalin cin bitamin C, na iya magana game da ƙarancin ƙarfe a cikin abinci
- gajiya mai ɗorewa - mummunan oxygen yana tafiya daga huhu zuwa dukkan ƙwayoyin, saboda haka jiri, ciwon kai, da gajiya,
- pallor - matakin jajayen ƙwayoyin jini ya ragu, kuma fatar tana ɗaukar inuwa mara lafiya ta fari,
- gashi mara laushi da rauni, kusoshi, lalatattun fata saboda ƙarancin ƙarfe na iya bayyana raunuka a kusurwar bakin, leɓewa da bushewar fata, ƙusoshin hannu da ƙarami, asarar gashi mai ƙarfi,
- rashin ci gaba a horo - tasirin ƙarfe akan jimiri, kuma idan motsa jiki yana da rauni, kuna gajiya da sauri kuma ba ku iya jure damuwa, hakan na iya nuna rashin ƙarfe,
- Idan babu isasshen ƙarfe a cikin jiki, ciwon tsoka yana fara cire shi daga hanta, ɓarɓashin ƙashi, da tsokar nama, bayan kwana ɗaya alamar ciwon tsokoki, gajiya.
Wasu abinci zasu taimaka wajan rama rashin ƙarfe a jiki?
beets
Daga cikin dukkan kayan lambu, gwoza yana ɗaya daga cikin manyan wuraren. Wannan shine samfurin lamba ɗaya don gwagwarmaya tare da ƙarancin ƙarfe a jiki. Kuna iya shirya ruwan 'ya'yan itace, santsi, kayan zaki, salati, da darussan farko - miya, dafa abinci na gefe, ko gasa da ganye da kayan yaji daga gwoza.
Legumes
Daga cikin abincin shuka, legumes - ɗaya daga cikin mafi amfani. Baya ga babban adadin furotin isasshen ƙarfe. Don haka yana da kyau a narkar da shi, yakamata ku haɗa wake da kayan lambu da ganye, mai wadataccen bitamin C. Salatin da miya da aka yi daga wake, albasa, da fennel sun cika gamsuwa kuma sun ɗaga matakin haemoglobin.
nama
Wadanda suka fi son tushen nama na ƙarfe na iya ba da jan nama, musamman naman sa. Ana saurin narkar da baƙin ƙarfe cikin sauƙi da sauƙi cikin ɗan gajeren lokaci. Kuma idan kun haɗu da bitamin tare da naman alade tare da lemu ko zaitun, yi amfani da shi zai zama matsakaici.
hanta
Hanta babbar hanya ce ta ƙarfe kuma galibi likitoci sun ba da umarni don yaƙi da ƙarancin karancin ƙarfe. Jiki yana shiga jikinsa sosai amma yana da ƙananan kalori. Hanta kuma yana dauke da wasu sinadarai masu yawa, amino acid, da abubuwan da aka gano.
Buckwheat
Buckwheat-samfur mai ƙarancin carb, wanda ya ƙunshi amino acid masu amfani, bitamin, da ma'adanai, gami da baƙin ƙarfe. Buckwheat yana ƙarfafa jini, yana inganta rigakafi da jimiri. Rump yana da kyau a haɗe tare da kayan lambu, kuma yana da wadatar baƙin ƙarfe da bitamin C.
Garnet
Bayan bayar da jini, masu ba da gudummawa sun fi son shan gilashin ruwan rumman don dawo da asarar jini. Yawan kaddarorin amfani na ruwan rumman ya fi na sauran - yana ƙaruwa matakin ƙarfe a cikin jini yayin da ba ya ƙara sukari. Ruwan rumman yana ƙarfafa garkuwar jiki, yana inganta ɗimbin jini, kuma yana taimakawa tsarin zuciya da jijiyoyin jini.