Abu na farko da ke zuwa a zuciya lokacin da aka ambaci baƙin ƙarfe shine haemoglobin, ko jan jini, a cikin samuwar ƙarfe. Kada ka manta game da pigment na tsoka - myoglobin, wanda ba za a iya samuwa ba tare da taimakon ƙarfe ba. Har ila yau, baƙin ƙarfe shine mafi mahimmancin jagorar iskar oxygen zuwa sel, shine babban nau'i na hematopoiesis kuma yana da tasiri mai girma akan aikin tsarin garkuwar jikin mutum.
Rashin ƙarfe
Rashin isasshen ƙarfe na iya haifar da raguwar ƙarfi a matakin farko zuwa raguwar ƙarfi, pallor da rashin jin daɗi, amma idan ba a dakatar da tsarin ba, to, suma, asarar ƙwaƙwalwar ajiya da hanyoyin da ba za a iya jurewa ba a yawancin gabobin da kyallen takarda suna da garanti. Don hana ƙarancin ƙarfe, kuna buƙatar cin abinci akai-akai mai cike da baƙin ƙarfe. Ya kamata a tuna cewa domin baƙin ƙarfe ya zama cikakke, yana buƙatar bitamin C da jan karfe a matsayin mataimaka.
Tushen ƙarfe
Manyan masu samar da kayan masarufi koyaushe sune:
- Hanta naman sa da koda
- Waka
- qwai
- 'Ya'yan itacen da aka bushe
- Gwangwani koren wake
- bugun jini
- Duhun kore saman
- Abincin teku da algae
Tabbas, akwai ƙarancin ƙarfe a cikin hanta mai daskarewa, kuna buƙatar cin ton guda ɗaya don samun al'adar abubuwan ganowa. Don haka, ya kamata ku zaɓi abinci mai sanyi. Tare da rashin ƙarfe, yana da mahimmanci a sha magungunan da ke dauke da ƙarfe.
Yaya tsawon ƙarfe na jiki yake buƙata?
Mata suna buƙatar ƙarfe fiye da maza. Idan mutum yana buƙatar 10 MG na baƙin ƙarfe kowace rana, to, mata suna buƙatar kusan 18 MG, tunda kowace haila tana haifar da asarar ƙarfe mai mahimmanci. Amma mata masu ciki da masu shayarwa suna buƙatar ƙarin ƙarfe - 33 MG / rana da 38 mg / rana, bi da bi. Koyaya, ana buƙatar adadin baƙin ƙarfe mafi girma don jikin ɗan yaro - 4-18 mg / rana ga yara a ƙarƙashin shekaru 14 da 11-15 mg / rana ga yara waɗanda ke ƙasa da shekaru 18.
Yana da daraja tunawa da wani abu mai mahimmanci - baƙin ƙarfe a cikin jiki fiye da 200 MG yana haifar da guba mai tsanani, fiye da 7-35 grams. – mutuwa.
Iron da jituwa
Duk abincin da ke ɗauke da baƙin ƙarfe yana cikin yawancin abinci da tsarin abinci ga waɗanda ke kiyaye nauyin su. Ya bayyana cewa ta hanyar cire ƙarfe mai amfani ga jiki, za ku iya, ba tare da damuwa ba, gyara siffar ku. Ka tuna cewa a lokacin lokutan motsa jiki da tunani, da kuma lokacin sanyi da cututtukan cututtuka, adadin ƙarfe a cikin jiki yana raguwa. Kula da lafiyar ku, ɗauki mataki cikin lokaci kuma ku kasance cikin koshin lafiya.