Masana kiwon lafiya sun yi kiyasin cewa mata suna da akalla dalilai biyar masu kyau na kula sosai ga isasshen ƙarfe. An samo shi a cikin kayan lambu da yawa, yana ba da makamashi, yana kare kariya daga mura, yana da amfani ga mata masu juna biyu, kuma, idan an sha shi da adadin da ya dace, yana kare kariya daga cutar Alzheimer a cikin tsufa.
Likitoci sun lura cewa shan kayan abinci na musamman na ƙarfe galibi yana haɗuwa da haɗarin ƙwayar ƙarfe, wanda ke cutar da lafiya - musamman ga mata masu girma. Don haka, yana da kyau a ci abinci mai ɗauke da baƙin ƙarfe.
Daya daga cikin rashin fahimta na masu cin nama shine cewa ana iya samun baƙin ƙarfe ne kawai daga nama, hanta da kifi. Wannan ya yi nisa da gaskiya: misali, cakulan duhu, wake da alayyafo sun ƙunshi ƙarfe fiye da kowane gram na nauyi fiye da hanta na naman sa! Af, lokuta na rashin ƙarfe anemia a cikin masu cin ganyayyaki ba sau da yawa ana lura da su fiye da masu cin nama - don haka babu wata ma'ana tsakanin anemia da cin ganyayyaki.
Mafi kyawun tushen baƙin ƙarfe na halitta shine (a cikin tsari mai saukowa): waken soya, molasses, lentil, kayan lambu masu ganye (musamman alayyafo), cuku na tofu, chickpeas, tempeh, wake lima, sauran legumes, dankali, ruwan 'ya'yan itace, quinoa, tahini, cashews. da sauran kayan lambu masu yawa (duba jeri mai tsawo a cikin Ingilishi, kuma cikin Rashanci tare da bayanan abinci na ƙarfe).
Farin ciki
Iron yana taimakawa wajen fitar da kyallen jikin oxygen daga haemoglobin a cikin kwayoyin jini. Sabili da haka, yana da alama cewa cinye isasshen ƙarfe daga samfuran halitta yana ba da ƙarfi da ƙarfi ga kowace rana - kuma wannan yana iya zama sananne ko kuna aiki da dacewa ko a'a.
sanyi kariya
Iron yana taimaka wa jiki yaƙar cututtuka, yayin da yake inganta shayar da bitamin B, kuma yana ƙarfafa tsarin rigakafi.
Taimaka tare da motsa jiki
Wani bugu na baya-bayan nan a cikin Mujallar Kimiyya ta Gina Jiki yana nuna alaƙa kai tsaye tsakanin cinye isassun abinci mai ɗauke da ƙarfe da nasarar horar da lafiyar mata. Matan da ba su da ƙarancin ƙarfe suna iya horarwa tare da inganci sosai kuma tare da ƙarancin damuwa akan zuciya!
A ciki
Ciki lokaci ne da yake da muhimmanci musamman ga mace ta sha isasshen ƙarfe. Rashin ƙarfe na iya haifar da ƙananan nauyin tayin, rashin daidaituwa a cikin samuwar kwakwalwar yaron da kuma raguwa a cikin tunaninsa (ƙwaƙwalwar ƙwaƙwalwar ajiya da kuma iyawar ƙwarewar mota yana daɗaɗaɗa).
Kariya daga cutar Alzheimer
Kashi biyu bisa uku na masu fama da cutar Alzheimer mata ne. A cikin adadi mai yawa na lokuta, wannan mummunan rashin lafiya yana haifar da ... yawan shan ƙarfe! A'a, ba shakka ba tare da alayyafo ba - tare da kayan abinci na sinadarai wanda adadin baƙin ƙarfe zai iya zama haɗari.
Nawa ƙarfe daidai mace take bukata? Masana kimiyya sun kirga: mata daga 19 zuwa 50 shekaru suna buƙatar cinye 18 milligrams na baƙin ƙarfe kowace rana, mata masu ciki - 27 MG; bayan shekaru 51, kuna buƙatar cinye 8 MG na baƙin ƙarfe kowace rana (ba ta wuce wannan adadin ba!). (A cikin maza, shan ƙarfe yana kusan 30% ƙasa).