A cewar rahoton WHO, yawan mutane miliyan 600-700 a duniyar duniya suna fama da rashin ƙarfe a cikin jikinsu - hujjar da ta kawo wannan rashin daidaituwa a wuri na farko a duniya, musamman a kasashe masu tasowa.
Rashin baƙin ƙarfe anemia yakan faru a yayin da jikin mutum yake:
- Ba za a iya ɗaukar baƙin ƙarfe mai shigowa saboda matsalolin da ke cikin gastrointestinal tract.
- Da sauri ya yi hasarar baƙin ƙarfe a lokuta na ƙarfafa bukatun jiki (yaro, ciki, haila).
- Shin basu karbi nauyin baƙin ƙarfe ba tare da abinci?
A Yammacin Turai, ƙarshen dalili shine mafi yawan lokuta, ko da yake abincin da ke da kayan baƙin ƙarfe mai yawa ba ya kasance cikin nau'i mai tsada ko maras kyau.
Bari mu lissafa manyan alamu na rashin ƙarfin baƙin ciki cikin jiki:
- Dizziness.
- Ciwon kai.
- Pale.
- Rashin rauni.
- Jika na gajiya.
- Tachycardia.
Ya kamata a lura da cewa wani lokaci tare da anemia raunin baƙin ƙarfe, mutum ba shi da wani abu daga sama. Saboda wannan dalili, tare da manufa mai ma'ana, yana da kyawawa don yin gwaje-gwajen lokaci don ƙayyade matakin baƙin ƙarfe cikin jinin. A halin yanzu, akwai kayayyakin abinci da yawa wanda abun ciki na baƙin ƙarfe ya isa. Sabili da haka, idan cin abinci na mai lafiya yana da cikakken daidaita - abu mai mahimmanci a kanta! - yana bukatar yawan baƙin ƙarfe da ya samo a cikin abincin da aka ƙunshe cikin menu. Duk da haka, a halin yanzu, abun cikin baƙin ƙarfin abinci mai gina jiki, a matsayin mai mulkin, bai wuce mita 5-7 a kowace adadin kuzari 1000 ba.
Kullum don samun kayan abinci na tebur waɗanda suke dauke da baƙin ƙarfe - hanya mafi sauki da mafi sauki don wadata jiki. Mafi girman ƙarfin baƙin ƙarfe muna samuwa a cikin kayan nama, da fari - a nama mai nama. Kuma a cikin dukkanin irin nama (da kuma rassansa), samfurori mafi kyau sune samfurori. Don abinci dauke da mai yawa baƙin ƙarfe, ma:
- kaza, Goose, turkey (cinya);
- rago, nama na nama (sirloin, kirji, cinya, steak);
- ƙwaƙwalwa (cinya, steak);
- naman sa (nesa, harshe, cinya, nama);
- naman alade (naman alade, alade mai naman alade);
- rabbit, hare hare.
Bugu da ƙari, nama, an sami ƙarfin baƙin ƙarfe a irin waɗannan abubuwa kamar:
- hatsi: muesli, gurasa gurasa;
- wake: wake, wake, kayan lebur (ƙarfafan ƙarfe ya karu idan kun ƙara lemun tsami);
- Kayan kayan lambu: radish, spinach (ƙarfe kayan aikin yakan tashi idan ka kara lemun tsami), artichokes, koren Peas, dankali mai dankali, namomin kaza, jan kabeji, zucchini, duk kayan lambu masu launin kore;
- kifi, abincin teku;
- qwai;
- kwayoyi;
- dried 'ya'yan itatuwa (raisins, dried apricots, prunes).
Mafi yawan adadin (50-60%) na baƙin ƙarfe da ke kunshe a cikin kayan nama yana shafar jikin mutum sosai sauƙi. Lura cewa idan aka cinye nama mai nama da kayan lambu, ƙarfin ƙarfe ya karu da kashi 400%.
Duk da haka, baƙin ƙarfe, wanda muke haɗuwa a cikin abinci na abinci, an ƙunshe a cikin wani kwayar da ba ta da digested. Saboda wannan dalili, ko dai karfin jikinmu ba shi da kome, ko kuma tunawa da ƙananan ƙananan yawa, kuma ingancin wannan baƙin ƙarfe ba maɗaukaki ba ne.
Mafi kyawun ƙwayar baƙin ƙarfe a cikin abinci yana taimakawa da bitamin C, citric acid, folic acid, fructose, sorbitol da bitamin B12. Za a iya samun su a cikin samfurori masu zuwa:
- oranges da ruwan 'ya'yan itace orange;
- Gishiri, kiwi, guna, mango, strawberry.;
- tumatir da ruwan tumatir;
- barkono mai dadi;
- dankali;
- fararen kabeji;
- broccoli;
- kayan lambu masu ganye;
- farin giya.
Idan an bada shawarar kuɗin abinci daga abinci dauke da baƙin ƙarfe, jefar da wadannan:
- Abincin sha kamar Coca-Cola, kofi, shayi;
- cakulan;
- kayayyakin kiwo (cuku, madara, yogurt);
- waken soya;
- kwai gwaiduwa;
- jan giya.
Duk waɗannan samfurori suna tsoma baki tare da assimilation baƙin ƙarfe.
Bari mu nuna alamar baƙin ciki a wasu kayan abinci:
- 1 babban kopin dafaccen gishiri - 0.7 MG;
- 1 yanki na farin gurasa - 0,9 MG;
- 1 manyan spaghetti kofin - 2.0 MG;
- 1 rabo daga naman alade ko rago - 2-3 MG;
- 1 yanki na kankana - 4.0 MG;
- 1 babban kopin hatsi - 18.0 MG;
- hanta (naman sa ko kaza) - 8-25 MG.
Menene bukatun jiki don baƙin ƙarfe?
Yawan ƙarfin da mutum yake buƙatar yana da alaka da nauyinsa, shekaru, jima'i, yiwuwar ciki, ko tsayin jiki. Bugu da ƙari, ƙarfin gwargwadon ƙarfe na ƙarfe da aka ƙaddara a 10 MG ga namiji namiji da 15 MG ga mace mai girma. Ƙarin bayani:
- Yara jarirai har zuwa watanni shida: 10 MG kowace rana.
- Yara 6 watanni - 4 shekaru: 15 MG kowace rana.
- Mata masu shekaru 11-50: 18 MG kowace rana.
- Mata fiye da shekaru 50: 10 MG kowace rana.
- Mace masu ciki: 30-60 MG kowace rana.
- Maza maza 10-18 shekara: 18 MG kowace rana.
- Maza maza fiye da shekaru 19: 10 MG kowace rana.