Rashin baƙin ƙarfe anemia ba irin wannan cuta ba ce da ba kasafai ba, kodayake ba a gano ta ba sau da yawa. Ka yi tunani kawai, rashin jin daɗi kaɗan, ƙarancin numfashi, rashin ci - za mu rubuta shi duka har zuwa lokacin raɗaɗin kaka. Kuma yana da kyau idan bayan lokaci rashin ƙarfe ya cika, kuma idan ba haka ba? Wadannan samfurori za su taimake ka ka rama kadan don rashin wannan muhimmin abu a jikinka.
Seafood
Daga cikinsu akwai mussels da clams, gram 100 wanda zai ba ku kashi na yau da kullun na baƙin ƙarfe. Kawa tana ɗauke da baƙin ƙarfe 5.7 mg, sardines gwangwani-2.9, tuna-1.4 na gwangwani, shrimp-1.7 mg.
nama
Red duhu durƙusad da nama da kashe nama sune kyakkyawan tushen ƙarfe. Hanta na maraƙi ya ƙunshi 14 MG na baƙin ƙarfe (a cikin gram 100 na samfur), a cikin naman alade-12 MG, a cikin kaji-8.6, a cikin naman-5.7. Don kwatantawa, naman kaza mai duhu yana ƙunshe da baƙin ƙarfe 1.4 MG, da haske 1 kawai.
hatsi
Yawancin hatsi na karin kumallo ko hatsi-bran, hatsi, burodi-suma suna wadatar da ƙarfe. Bugu da ƙari, sun ƙunshi fiber mai yawa da carbohydrates masu ɗorewa don kula da makamashi na dogon lokaci. Gurasar Rye tana ƙunshe da 3.9 MG na baƙin ƙarfe a cikin gram 100 na samfur, bran na alkama-10.6 MG, buckwheat-7.8, oatmeal-3.6.
Tofu Cuku
A cikin rabin gilashin tofu, za a sami kashi ɗaya bisa uku na yawan ƙarfe na yau da kullun. Za a iya ƙara cuku a cikin salatin ko amfani da shi a cikin kayan zaki.
Legumes
Tafarnuwa yana ɗauke da baƙin ƙarfe da yawa, don haka rabin kofi na lentils ya ƙunshi rabin adadin yau da kullun. Peas ya ƙunshi 6.8 MG na baƙin ƙarfe a cikin gram 100, koren wake-5.9, soya-5.1, farin wake-3.7, ja-2.9 MG.
Kwayoyi da tsaba
Har ila yau, kwaya itace kyakkyawan tushen ƙarfe. Misali, gram 100 na pistachios sun ƙunshi 4.8 MG na wannan kayan, a cikin gyada-4.6, almonds-4.2, cashews-3.8, walnuts-3.6. Mafi ƙarfe ƙarfe daga tsaba-sesame-14.6 MG, da kabewa-14.
'Ya'yan itãcen marmari da kayan lambu
Kyakkyawan tushen baƙin ƙarfe shine ganyen koren duhu, kamar alayyafo-3.6 MG, farin kabeji da Brussels sprouts-1.4 da 1.3 MG, bi da bi, broccoli-1.2 MG.
Abubuwan busasshen apricots sun ƙunshi 4.7 MG na baƙin ƙarfe, prunes - 3.9, zabibi -3.3, busassun peaches-3 MG. Bishiyoyin da suka bushe suma suna da amfani ga karancin jini ko kuma don hana shi.
Daga ganye, faski shine jagora a cikin baƙin ƙarfe-5.8 MG, artichokes-3.9 MG. A 100 grams na molasses - 21.5 MG na baƙin ƙarfe.
Abin da za ku ci don taimakawa jikin ku da karancin baƙin ƙarfe?
1. Naman sa, naman alade ko naman kifi.
2. Soyayyen kwai da ganye da salatin ganye.
3. Ciwan hanta. Zai fi kyau tunawa da sauerkraut.
4. Kifi pancakes tare da alayyafo - ƙarfe biyu na baƙin ƙarfe.
5. Cakuda irin na cashews, pine nuts, hazelnuts, kirki, almon.