Don haka, baƙin ƙarfe shine ɓangaren haemoglobin - furotin na erythrocytes (jajayen jini). Babban aikin su shine daure iskar oxygen a cikin huhu da jigilar shi zuwa kyallen takarda, ɗaukar carbon dioxide daga wurin kuma a dawo da shi cikin huhu. Kuma ƙananan erythrocytes suna cike da haemoglobin, ƙarancin albarkatun da suke da shi don canja wurin iskar oxygen. Gabobin, sel, kyallen takarda ba sa karɓar iskar oxygen kuma yunwar oxygen ta faru, wanda ke cike da sakamako mara kyau.
Kamar yadda kake gani, mahimmancin ƙarfe ba za a iya yin la'akari da shi ba: wannan kashi yana da hannu a cikin metabolism, samar da DNA, hematopoiesis, kira na hormones thyroid, kiyaye tsarin rigakafi, har ma yana taimakawa ga yanayi mai kyau. Daga ra'ayi na Ayurveda, ta hanyar, rashin baƙin ƙarfe a cikin jiki kullum yana tare da damuwa, kuma ana bi da shi (ban da kayan abinci na ganye) tare da motsin rai mai kyau. Akwai, ba shakka, wani gaskiya a cikin wannan.
Kadan game da lambobi. Matsakaicin adadin baƙin ƙarfe na yau da kullun ga maza shine kusan MG 10, ga mata - 15-20 MG, saboda a cikin wata ɗaya jikin mace yana asarar wannan abu sau 2 fiye da jikin namiji. Lokacin daukar ciki, buƙatar jikin mace na baƙin ƙarfe zai iya ƙaruwa zuwa 27 MG kowace rana.
Karancin ƙarfe anemia yana tasowa lokacin da abun ciki na baƙin ƙarfe a cikin jini ya ƙasa da 18 MG kuma matakin haemoglobin ya ƙasa da 120 g/l. Idan kuna yin gwajin jini lokaci-lokaci, zaku iya kiyaye wannan batun a ƙarƙashin kulawa kuma, idan ya cancanta, ɗauki matakan da suka dace cikin lokaci. Koyaya, akwai alamun gama gari na ƙarancin ƙarfe na anemia wanda zai iya nuna kasancewar cutar. Wadannan sun hada da: pallor fata, gaggautsa gashi da kusoshi, gajiya, rashin jin daɗi, gaba ɗaya gajiya da saurin numfashi ko da tare da m jiki exertion, canje-canje a dandano, sanyi, rushewa na narkewa kamar fili. Kamar yadda mai yiwuwa ka lura, duk waɗannan alamun alamun shaida ne a sarari cewa kyallen takarda ba sa samun isashshen iskar oxygen. Idan ka sami aƙalla wasu daga cikin waɗannan alamun, ba zai zama abin ban tsoro ba don ɗaukar cikakken adadin jini.
Yana da mahimmanci a kula da gaskiyar cewa ƙarfe shine heme kuma ba heme ba. Kusan kashi 65% na baƙin ƙarfe da ake samu a nama shine heme, kuma jiki yana ɗaukar shi cikin sauƙi. Duk da haka, an san kayayyakin nama suna sanya oxidize a cikin jiki gaba daya, wanda ke nufin cewa su ne wani abu da ke haifar da girma da ci gaba da ciwace-ciwacen daji, bayyanar ciwon sukari, cututtukan zuciya, kiba da sauran cututtuka masu tsanani da kumburi. Kayan lambu, bi da bi, akasin haka, alkalize jiki. Don haka, daga gare su, ban da irin wannan muhimmin mahimmanci kamar baƙin ƙarfe, za mu sami yawancin antioxidants, bitamin, ma'adanai, wanda, akasin haka, fara aiwatar da tsaftacewa da detoxification na jiki, rage kumburi da ƙarfafa rigakafi sauran tsarin jiki. Duk da haka, akwai batu guda daya da ya dace a kula da shi. A cikin abinci na shuka, baƙin ƙarfe ba heme ba ne, watau don cikakkiyar haɗuwa ta jikin ɗan adam, dole ne a cire shi daga wasu abubuwa tare da taimakon enzymes na ciki.
Don mafi kyawun sha na baƙin ƙarfe daga abincin shuka, akwai wasu dabaru masu rikitarwa:
Ku ci bitamin C akai-akai tare da abincin da ke da ƙarfe. Ana samun Vitamin C a cikin 'ya'yan itatuwa citrus, strawberries, kayan lambu masu koren ganye (broccoli, kale, collard, chard, Brussels sprouts, da dai sauransu), barkono kararrawa (rawaya, ja da kore), farin kabeji, wake koko, fure kwatangwalo, lemo da berries. . superfoods (goji, camu camu, gooseberries da mulberries, cranberries, lingonberries, chokeberries, black, ja da fari currants)
Shanye baƙin ƙarfe yana inganta idan aka haɗa shi da amino acid lysine, wanda ake samu da yawa a cikin legumes (wake, lentil, chickpeas da sauran iri).
Kada ku sha calcium tare da kayan da ke dauke da ƙarfe kuma kada ku sha su da shayi (kore da baki) da kofi. Kofi da shayi na dauke da tannins, wadanda aka sani suna rage shakar karfe. Haka ma calcium.
To wane irin abincin shuka ne ke da sinadarin iron?
· Waken soya
hemp tsaba
· Kabewa tsaba
· Kwaya
· Lentil
· Quinoa
· Kashi
Ganyen ganye, gami da. alayyafo
· Gyada da man gyada
· Busassun apricots
· Gari
· Gurasa shinkafa
busassun namomin kaza
almond
· Chia tsaba
· Raisin
· Tuffa
· Sesame
· Tsire-tsire
wake wake
· Fis
Koren buckwheat
· Spirulina
· gurneti
Idan abincin ku na yau da kullun ya ƙunshi legumes da aƙalla samfuran samfuran daga jerin da ke sama, babu abin da zai damu. Kuma idan har kun koyi yadda ake hada su da abinci mai arziki a cikin bitamin C, to lallai karancin ƙarfe ba zai yi muku barazana ba. Amma idan kuna neman ƙara yawan ƙwayar ƙarfe, gwada bin menu na musamman na “ƙarfe” kuma ku ga sakamakon.
Misali na menu na "ƙarfe":
Abincin karin kumallo. Oatmeal tare da busassun apricots, chia tsaba da goji berries ko gooseberries
Abun ciye-ciye. Almond, Prune da Cranberry Energy Bar ko Dukan Ruman
Abincin dare. Miyan Lentil tare da salatin kabeji sabo
Abincin rana. Hannun 'ya'yan kabewa ko kwayayen cashew
Abincin dare. Buckwheat tare da chickpeas da sabo ne barkono barkono.
Cocoa, fure kwatangwalo, cranberry da currant jiko, ruwa tare da lemun tsami, rumman ruwan 'ya'yan itace ne cikakke a matsayin abin sha ga wani "baƙin ƙarfe" rage cin abinci.
Na dabam, yana da daraja magana game da chlorophyll. Kamar yadda ka sani, chlorophyll koren launi ne wanda tsire-tsire ke samarwa a cikin haske ta hanyar photosynthesis. Tsarinsa yayi kama da tsarin haemoglobin, furotin da ke cikin chlorophyll ne kawai aka kafa ba a kusa da kwayoyin ƙarfe ba, amma a kusa da kwayoyin magnesium. Chlorophyll kuma ana kiransa "jini na tsire-tsire masu kore", kuma yana da kyakkyawan mataimaki wajen kiyaye matakan haemoglobin da aikin hematopoiesis gaba ɗaya. Ana sayar da shi a cikin ruwa mai ruwa a cikin shagunan kan layi na gida da na waje, kuma yawanci ana samar da shi daga tsiron alfalfa. Tabbas, idan kuna da damar samun inganci mai inganci da sabbin ganye a duk shekara, babu buƙatar irin wannan ƙarin. Amma a cikin yanayin sanyi da lokacin sanyi, lokacin da muke gani sau da yawa nesa da ganyen kwayoyin halitta a kan shelves, wannan yana da matukar kyau taimako ga jikinmu, kuma ba wai kawai don hana ƙarancin ƙarfe anemia ba.
Idan, bisa ga sakamakon binciken, kun bayyana ƙananan matakin haemoglobin a cikin jini, kada ku fara cin nama nan da nan. Haka ma wadanda suka ci ta, kada ku ci shi kuma. Ya isa a sake duba abincin don ƙara ƙarin kayan abinci na shuka wanda ke ɗauke da ƙarfe. Duk da haka, idan abun ciki na haemoglobin a cikin jini ya yi ƙasa don samun sakamako mai sauri, za ku iya fara shan hadaddun bitamin. Kuma tabbas kun haɗa da dogon tafiya a cikin iska mai daɗi da ayyukan da ke ba ku jin daɗin shirin ku na ƙarancin ƙarfe!