Abinci masu wadatar tagulla

Copper wani sinadari ne na tebur na lokaci-lokaci a ƙarƙashin lamba 29. Sunan Latin Cuprum ya fito ne daga sunan tsibirin Cyprus, wanda aka sani da ajiyar wannan sinadari mai amfani.

Sunan wannan microelement sananne ne ga kowa daga benci na makaranta. Mutane da yawa za su tuna da darussan sunadarai da dabaru tare da Cu, samfuran da aka yi daga wannan ƙarfe mai laushi. Amma menene amfanin sa ga jikin mutum? Ta yaya jan ƙarfe yake shafar lafiyarmu?

Ya bayyana cewa jan karfe yana daya daga cikin abubuwan da suka fi dacewa da mutum. Da zarar ya shiga jiki, ana adana shi a cikin hanta, kodan, tsokoki, kasusuwa, jini, da kwakwalwa. Rashin ƙarancin Cuprum yana haifar da rikice-rikice a cikin aiki na tsarin da yawa a cikin jiki.

Dangane da matsakaicin bayanai, jikin babba ya ƙunshi daga 75 zuwa 150 MG na jan karfe (na uku mafi girma bayan ƙarfe da zinc). Yawancin abu yana maida hankali ne a cikin ƙwayar tsoka - kimanin kashi 45 cikin dari, wani 20% na nau'in alama yana adana a cikin kasusuwa da hanta. Amma hanta ce ake daukarta a matsayin “mazaunin” tagulla a cikin jiki, kuma idan aka yi ta wuce gona da iri, ita ce ke shan wahala tun da farko. Kuma ta hanyar, hanta mai ciki a cikin mata masu ciki ya ƙunshi Cu fiye da hanta na babba.

Bukatar yau da kullun

Masana abinci mai gina jiki sun ƙaddara matsakaicin yawan jan ƙarfe ga manya. A karkashin yanayi na al'ada, yana daga 1,5 zuwa 3 MG kowace rana. Amma al'adar yara kada ta wuce 2 MG kowace rana. A lokaci guda, jarirai har zuwa shekara suna iya samun har zuwa 1 MG na wani abu mai alama, yara a ƙarƙashin shekaru 3 - ba fiye da milligrams ɗaya da rabi ba. Rashin ƙarancin jan ƙarfe ba shi da kyau ga mata masu juna biyu, wanda abincin yau da kullun shine 1,5-2 MG na abu, tunda cuprum yana da alhakin samuwar zuciya da tsarin juyayi na jaririn da ba a haifa ba.

Wasu masu bincike sun tabbata cewa mata masu duhu suna buƙatar wani yanki mai girma na jan karfe fiye da masu launin fari. An bayyana wannan ta gaskiyar cewa a cikin launin ruwan kasa-gashi Cu an fi kashewa sosai akan canza launin gashi. Don haka, launin toka da wuri ya fi yawa a cikin masu duhun gashi. Babban abinci na jan karfe na iya taimakawa hana depigmentation.

Ƙara yawan kuɗin yau da kullun na jan karfe yana da darajar mutane da:

• rashin lafiyan;
• osteoporosis.
• rheumatoid amosanin gabbai;
• karancin jini;
• cututtukan zuciya;
• periodontal cuta.

Amfani ga jiki

Kamar baƙin ƙarfe, jan ƙarfe yana da mahimmanci don kiyaye tsarin jini na al'ada. Musamman ma, wannan nau'in alama yana da hannu wajen samar da jajayen ƙwayoyin jini, yana da mahimmanci ga haɗin haemoglobin da myoglobin (protein mai ɗaure iskar oxygen da ake samu a cikin zuciya da sauran tsokoki). Bugu da ƙari, yana da mahimmanci a faɗi cewa ko da akwai isassun ɗakunan ƙarfe a cikin jiki, ƙirƙirar haemoglobin ba tare da jan ƙarfe ba zai yiwu ba. A wannan yanayin, yana da ma'ana a yi magana game da cikakkiyar rashin buƙatun Cu don samuwar haemoglobin, tunda babu wani nau'in sinadari da zai iya aiwatar da ayyukan da aka sanya wa cuprum. Har ila yau, jan karfe wani muhimmin sashi ne na enzymes, wanda daidaitaccen hulɗar erythrocytes da leukocytes ya dogara.

Rashin rashin dacewa na Cu don tasoshin jini ya ƙunshi ikon microelement don ƙarfafa ganuwar capillaries, yana ba su elasticity da daidaitaccen tsari.

Ƙarfin abin da ake kira tsarin jijiyoyin jini - rufin ciki na elastin - ya dogara da abun ciki na jan karfe a cikin jiki.

Ba tare da jan karfe ba, aikin al'ada na tsarin juyayi da gabobin numfashi yana da wahala. Musamman ma, cuprum wani muhimmin sashi ne na suturar myelin wanda ke kare zaruruwan jijiyoyi daga lalacewa. Amfani ga tsarin endocrine shine tasiri mai amfani akan hormones na glandar pituitary. Don narkewa, jan ƙarfe ba makawa ne a matsayin wani abu wanda ke shafar samar da ruwan ciki. Bugu da ƙari, Cu yana kare gabobin tsarin narkewa daga kumburi da lalacewa ga mucous membranes.

Tare da ascorbic acid, Cu na iya ƙarfafa tsarin rigakafi, kare jiki daga cututtukan ƙwayoyin cuta da ƙwayoyin cuta. Enzymes da ke yaki da masu tsattsauran ra'ayi suma suna dauke da barbashi na jan karfe.

Kasancewa wani bangare na melanin, yana rinjayar tafiyar matakai na pigmentation na fata. Amino acid tyrosine (mai alhakin launin gashi da fata) shima ba zai yuwu ba tare da Cu.

Ƙarfi da lafiyar ƙwayar kasusuwa sun dogara ne akan adadin wannan micronutrients a cikin jiki. Copper, yana ba da gudummawa ga samar da collagen, yana rinjayar samuwar sunadaran da ake bukata don kwarangwal. Kuma idan mutum ya sami karaya akai-akai, yana da ma'ana don yin tunani game da rashi Cu a cikin jiki. Bugu da ƙari, cuprum yana hana leaching na sauran ma'adanai da kuma gano abubuwa daga jiki, wanda hidima a matsayin prophylaxis na osteoporosis da kuma hana ci gaban cututtuka na kashi.

A matakin salula, yana goyan bayan ayyukan ATP, yana yin aikin sufuri, yana sauƙaƙe samar da abubuwan da ake bukata ga kowane tantanin halitta na jiki. Cu yana shiga cikin haɗin amino acid da sunadarai. Yana da mahimmanci ga samuwar collagen da elastin (muhimman abubuwan haɗin haɗin haɗin gwiwa). An san cewa cuprum yana da alhakin tafiyar matakai na haifuwa da girma na jiki.

Bisa ga binciken da aka yi a baya-bayan nan, Cu shine muhimmin sashi don samar da endorphins - hormones wanda ke inganta yanayi da kuma jin zafi.

Da kuma ƙarin labari mai daɗi game da jan ƙarfe. Isasshen adadin microsubstance zai kare daga tsufa. Copper wani bangare ne na superoxide dismutase, wani enzyme antioxidant wanda ke kare sel daga lalacewa. Wannan yana bayyana dalilin da yasa aka haɗa cuprum a cikin mafi yawan kayan gyaran gashi na rigakafin tsufa.

Sauran abubuwan jan ƙarfe masu amfani:

• yana karfafa garkuwar jiki;
• yana ƙarfafa fibers na tsarin juyayi;
• yana kare kamuwa da ciwon daji;
• yana kawar da abubuwa masu guba;
• yana inganta narkewa mai kyau;
• yana shiga cikin farfadowar nama;
• yana kunna samar da insulin;
• yana haɓaka tasirin maganin rigakafi;
• yana da bactericidal Properties;
• yana rage kumburi.

Karancin jan karfe

Rashin tagulla, kamar kowane nau'in alama, yana haifar da haɓaka nau'ikan rikice-rikice a cikin aiki na tsarin ɗan adam da gabobin.

Amma yana da mahimmanci a lura a nan cewa rashin Cu kusan ba zai yiwu ba tare da daidaitaccen abinci. Mafi yawan abin da ke haifar da rashi Cu shine shan barasa.

Rashin isasshen cin kofin yana cike da zubar jini na ciki, haɓakar matakan cholesterol, canje-canjen pathological a cikin kyallen takarda da ƙasusuwa. Jikin yaron ya fi yawan amsawa ga rashi Cu tare da raguwar girma.

Sauran alamun rashin Cu:

• atrophy na tsokar zuciya;
• dermatoses;
• rage haemoglobin, anemia;
• kwatsam asarar nauyi da ci;
• asarar gashi da depigmentation;
• gudawa;
• gajiya na kullum;
• cututtuka masu saurin kamuwa da cuta da cututtuka;
• yanayin baƙin ciki;
• kurji.

Yawan jan karfe

Yawan wuce haddi na jan karfe yana yiwuwa ne kawai tare da cin zarafi na kayan abinci na roba. Maɓuɓɓugar halitta na abubuwan ganowa suna ba da isasshen adadin abubuwan da ake buƙata don kula da ayyukan jiki.

Jiki na iya yin sigina game da wuce haddi na jan karfe daban. Yawanci wuce kima na Cu yana tare da:

• asarar gashi;
• bayyanar wrinkles na farko;
• rikicewar bacci;
• rashin aiki na al'ada a cikin mata;
• zazzabi da yawan zufa;
• katsewa.

Bugu da ƙari, sakamakon guba na jan ƙarfe a jiki zai iya haifar da gazawar koda ko gastroenteritis. Akwai hadarin kamuwa da ciwon farfadiya da kuma rashin hankali. Mafi munin sakamakon gubar jan karfe shine cutar Wilson (cutar tagulla).

A matakin "biochemistry" yawan adadin jan karfe yana kawar da zinc, manganese da molybdenum daga jiki.

Copper a cikin abinci

Don samun cuprum daga abinci, ba kwa buƙatar yin abinci na musamman - ana samun wannan alama a yawancin abinci na yau da kullum.

Maimaita yanayin yau da kullun na abu mai amfani yana da sauƙi: kawai tabbatar da cewa akwai nau'ikan kwayoyi, legumes da hatsi a kan tebur. Har ila yau, akwai ban sha'awa reserves na gina jiki a cikin hanta (shugaban tsakanin kayayyakin), raw kwai gwaiduwa, da yawa kayan lambu, 'ya'yan itatuwa da berries. Har ila yau, kada ku yi watsi da kayan kiwo, nama, kifi da abincin teku. Kawa (a kowace g 100), alal misali, sun ƙunshi daga 1 zuwa 8 MG na jan karfe, wanda ke cika bukatun yau da kullun na kowane mutum. A halin yanzu, yana da mahimmanci a lura cewa ƙaddamar da jan ƙarfe a cikin abincin teku kai tsaye ya dogara da sabo.

Masu cin ganyayyaki ya kamata su kula da bishiyar asparagus, waken soya, hatsin alkama, dankali, da kayan burodi, ba da fifiko ga kek ɗin gari na hatsin rai. Mafi kyawun tushen jan ƙarfe shine chard, alayyafo, kabeji, eggplant, koren wake, beets, zaituni, da lentil. Cokali guda na tsaba na sesame zai samar wa jiki da kusan MG 1 na jan karfe. Har ila yau, kabewa da sunflower tsaba za su amfana. Hakanan akwai ajiyar Cu a wasu tsire-tsire (dill, Basil, faski, marjoram, oregano, itacen shayi, lobelia).

Hakanan yana da ban sha'awa cewa ruwa na yau da kullun yana ƙunshe da tanadin jan ƙarfe mai ban sha'awa: a matsakaita, lita na ruwa mai tsabta yana iya saturate jiki tare da kusan 1 MG Cu. Akwai labari mai kyau ga hakori mai zaki: cakulan duhu shine tushen jan ƙarfe mai kyau. Kuma zabar 'ya'yan itatuwa da berries don kayan zaki, yana da kyau a ba da fifiko ga raspberries da abarba, waɗanda kuma suna da "ajiya" na jan karfe.

Kamar yadda kake gani, kada ka damu musamman game da tambayar "Mene ne ya fi jan karfe?". Don samun mahimmancin yau da kullum na wannan microelement mai amfani, ya isa ya bi ka'idar kawai daga masu cin abinci mai gina jiki: don cin abinci da hankali da daidaituwa, kuma jiki da kansa zai "fitar" daidai abin da ya rasa daga samfurori.