Contents
Ana samun baƙin ƙarfe a cikin jini, ɓargon kashi, saƙa, da hanta. Jikin babban mutum ya ƙunshi ƙarfe 3-5 na baƙin ƙarfe, wanda 75-80% ya faɗi akan haemoglobin na erythrocytes, 20-25% ajiya ne kuma kusan 1% yana cikin enzymes na numfashi waɗanda ke haɓaka hanyoyin numfashi a cikin sel da kyallen takarda.
Ana fitar da baƙin ƙarfe cikin fitsari da gumi (tare da fitsari kimanin 0,5 mg / rana, tare da 1-2 mg / day). Mata suna rasa 10-40 mg na baƙin ƙarfe duk wata ta hanyar jinin haila.
Abinci mai wadataccen ƙarfe
Nuna kusan wadatuwa a cikin 100 g samfurin
Kayan ƙarfe na yau da kullun
- ga maza - 10 MG;
- ga mata - 18 MG
- ga tsofaffin mata - 10 MG.
Bukatar ƙarfe yana ƙaruwa
Ga mata - tare da zubar da jini mai yawa yayin al'ada, lokacin ciki da shayarwa.
Ironarfe ƙarfe
Don shaƙar baƙin ƙarfe mafi kyau, ana buƙatar ɓoyayyen ruwan 'ya'yan itace na ciki. Furotin dabbobi, acid ascorbic da sauran acid ɗin da ke cikin jiki suna inganta shaye -shayen baƙin ƙarfe, don haka baƙin ƙarfe na kayan lambu da 'ya'yan itatuwa masu wadataccen bitamin C da Organic acid suna da kyau.
Shawar baƙin ƙarfe yana sauƙaƙe ta wasu sauƙi carbohydrates - lactose, fructose, sorbitol, da amino acid - histidine da lysine. Amma oxalic acid da tannins suna lalata shaƙar baƙin ƙarfe, don haka alayyafo, zobo, blueberries, waɗanda ke da wadatar baƙin ƙarfe, ba za su iya zama tushen sa ba.
Phosphates da phytins, waɗanda ake samu a cikin hatsi, legumes da wasu kayan marmari, suna tsoma baki tare da shaƙar baƙin ƙarfe, kuma idan kun ƙara nama ko kifi a cikin waɗannan abincin, ƙoshin ƙarfe yana inganta. Hakanan, shayi mai ƙarfi, kofi, babban fiber na abinci, musamman bran, yana hana shaƙar baƙin ƙarfe.
Abubuwan amfani na baƙin ƙarfe da tasirinsa a jiki
Iron yana shiga cikin samuwar haemoglobin a cikin jini, a cikin kira na hormones na thyroid, da kuma kare jiki daga kwayoyin cuta. Yana da mahimmanci don ƙirƙirar sel na rigakafi, ana buƙatar shi don "aikin" bitamin B.
Ironarfe wani ɓangare ne na enzymes daban-daban sama da 70, gami da na numfashi, wanda ke ba da numfashi a cikin ƙwayoyin halitta da kyallen takarda, kuma suna da hannu cikin tsakaita abubuwa na baƙi da ke shiga jikin mutum.
Hulɗa da wasu mahimman abubuwa
Vitamin C, jan ƙarfe (Cu), cobalt (Co) da manganese (Mn) suna haɓaka shaye -shayen baƙin ƙarfe daga abinci, kuma ƙarin shan sinadarin calcium (Ca) yana kawo cikas ga shan baƙin ƙarfe ta jiki.
Rashin ƙarfi da yawan ƙarfe
Alamun rashin ƙarfe
- rauni, gajiya;
- ciwon kai;
- hyperexcitability ko ciki;
- bugun zuciya, zafi a yankin zuciya;
- m numfashi;
- rashin jin daɗi na ƙwayar ciki;
- rashi ko karkatar da ci da dandano;
- bushewa na mucous membrane na baki da harshe;
- mai saukin kamuwa da cututtuka masu yawa.
Alamomin wuce gona da iri
- ciwon kai, jiri;
- asarar ci;
- sauke cikin karfin jini;
- amai;
- gudawa, wani lokaci tare da jini;
- kumburin koda.
Abubuwan da ke shafar abun ciki a cikin samfura
Dafa abinci a kan babban zafi na dogon lokaci yana rage adadin ƙarfen da ke cikin abincin, saboda haka yana da kyau a zaɓi yankakken nama ko kifi da za a iya yin huɗa da shi ko kuma a soya shi da sauƙi.
Me yasa rashin ƙarfe ke faruwa
Abun baƙin ƙarfe a cikin jiki ya dogara da tsotsarsa: tare da ƙarancin ƙarfe (anemia, hypovitaminosis B6), shaƙuwarsa yana ƙaruwa (wanda ya ƙaru da abin da yake ciki), kuma tare da gastritis tare da rage ɓoyewa, yana raguwa.