Iron daga magungunan likita yana da mahimmanci mai daukar hankali, wanda ke taka muhimmiyar rawa a lafiyar mutum. Babban aikin da ya fi dacewa shi ne shiga cikin tsarin tsarin sunadarai, a cikin kira na oxygen, hemoglobin da myoglobin a jiki, da kuma samar da matakai na rayuwa. Abincin ƙarfe yana da mahimmanci ga aikin al'ada na tsarin rigakafi, musamman a matakin salula. A hade tare da ma'adanai da ke gabatarwa a jikin mutum, tare da ƙananan allurai, ƙarfe yana da tasiri mai kyau. Ƙarin bayani game da muhimmancin ƙarfe a cikin jikin mutum, inda wannan shine mafi ƙarfin da za a ɗauka da kuma yadda za a daidaita shi, karanta a kasa.
Abin baƙin ƙarfe cikin jiki
Yawanci, tsofaffiyar jiki ya ƙunshi 4 zuwa 5 g baƙin ƙarfe. About 1 mg. kowace rana kullum "ya fita" saboda yanayin da ake ciki na jikin jiki daga fatar jikin da jikin mucous, ciki har da surface na gastrointestinal tract. Hanyoyin jima'i a cikin mata kafin yin musabaita ƙara yawan ƙarfin baƙin ƙarfe zuwa 2 MG.
An san cewa babu wani tsarin ilimin lissafin jiki don tsari na ƙarfe a jiki. A tsarin tsarin tafiyar da baƙin ƙarfe, ana adana shaguna a jikin mutum kuma ana kiyaye ma'auni na microelements tare da daidaitattun hankali. Amma wannan shine idan mutumin ya kasance lafiya. Iron - wani ɓangaren "nau'in zuciya", kuma abun ciki ya dogara ne bisa tsarin jiha na jiki. Kamar yadda, duk da haka, da kuma mataimakin versa.
Mene ne shawarar yau da kullum da aka ba da shawarar?
Kwancen da aka ba da shawarar yau da kullum na ƙananan yara daga shekaru 14 zuwa 18 shine 11 MG. a kowace rana, kuma ga balagagge maza daga shekara 18 zuwa 70 yana sauke zuwa 8 MG. kowace rana. Ga 'yan mata daga shekaru 14 zuwa 18, ƙarfin baƙin ciki shine 15 MG. a kowace rana, ga mata daga shekarun 18 zuwa 50, kashi ya kara zuwa 18 MG, kuma mata ga 50 da 8 MG. zai isa.
Duk da haka, ya kamata a lura cewa kadan ƙananan ƙarfin baƙin ƙarfe ya zo mana tare da abinci yana shawo gaba daya. Bugu da ƙari, wannan darajar ba ta kasancewa ba. Bugu da ƙari, akwai wasu dalilai masu yawa da suke tsangwama tare da tsari na ƙarfe. Alal misali, cin abinci na bitamin C yana taka muhimmiyar rawa a assimilation baƙin ƙarfe. Fibobi na sunadarai na tsoka (a cikin nama na kifi da kaji), ana amfani da su a cikin ƙananan ƙananan, sun haɗa da abubuwan da zasu kara karfin baƙin ƙarfe daga abinci. A gefe guda kuma, an san cewa baƙin ƙarfe a cikin abinci shine nau'i biyu: hemativistic da wadanda ba sa'a ba. Maganin hemativnogo baƙin ƙarfe - wannan shi ne yafi kaji da kifi, an yi digested da sauri. Kuma, da duhu launi na nama, da karin baƙin ƙarfe ya ƙunshi. Ba a samo baƙin ƙarfe ba a abinci irin su gurasa, shinkafa, kayan lambu da qwai. Rashin baƙin ƙarfe yana shafar amfani da nama da abincin da ake amfani dashi a bitamin C. Wasu abinci, irin su kofi, shayi, alayyafo, cakulan. Abincin-wadataccen arziki - furotin soya, alkama da kuma alginates (sannu-sannu a yanzu, ice cream, puddings da creams) suna tsangwama tare da aiwatar da shayarwar microelement. Duk da haka, a hade tare da nama ko abinci mai wadata a bitamin C, haɓakar tasirin su yana da muhimmanci ƙwarai. Rashin ƙarfe na baƙin ƙarfe zai iya zama mawuyacin lokacin shan wasu magunguna, kamar maganin rigakafi da antacids.
Babban tushen ƙarfe
Daga cikin kayan abinci, "shugabannin" dangane da abun ciki na baƙin ƙarfe shine: hanta, naman alade, kodan, nama mai nama, bitamin da wadata da hatsi da bakaken kayayyakin, kaji, qwai, ruwan 'ya'yan itace, prunes, legumes, kwayoyi, alayyafo, oysters,' ya'yan itatuwa dried, ruwan teku, kayan lambu tare da duhu kore foliage.
Jerin abinci mai arziki a baƙin ƙarfe
Irin abinci | kashi | ƙarfe | kalori |
koda wake | 1 kofin | 15 MG | 612 |
Peas | 1 kofin | 12.5 MG | 728 |
waken soya | 1 kofin | 9 MG | 376 |
kabeji | 1 kachan | 5 MG | 227 |
alayyafo | 500g | 9 MG | 75 |
broccoli | 500g | 5 MG | 170 |
Ayyukan da suka fi muhimmanci a cikin jiki
Game da irin rawar da baƙin ƙarfe yake yi a cikin jikin mutum, zaka iya fadin wasu matakai:
- Iron abu ne mai ɓangare na yawancin enzymes da sunadarai;
- Kasancewa wajen samar da kwayoyin jinin jini da samar da iskar oxygen zuwa kyallen takarda da gabobin;
- Yana taka muhimmiyar rawa wajen ci gaba da tafiyar matakai a jiki;
- Ƙara juriya na jiki kuma yayi nasara tare da alamun damuwa da damuwa;
- Ya hana gajiya da inganta jiki har ma da kama.
Matakan biyu shine rashin da kariya
Mafi yawan bayyanar cututtuka na ƙarfe baƙin ƙarfe shine:
1. Jin dadin wahala saboda anemia (yanayin da rashin ƙarfin baƙin ƙarfe). Yana sau da yawa yana karuwa tare da haɓaka a bukatun physiological tare da haɗin baƙin ƙarfe. Alal misali, a cikin ciki, da kuma a cikin yara masu shekaru 6 zuwa 18.
2. Pale fata.
3. Riba.
4. Gwangwadon yatsa da rauni hakora.
Rashin baƙin ƙarfe shine babban matsala, a daya gefen, karuwarsa zai iya haifar da guba. Irin wannan abin mamaki ne mai wuya, amma zai iya tashi dangane da amfani da abincin abinci, tare da hemochromatosis - cin zarafin baƙin ƙarfe metabolism a jiki. Ƙananan ƙarfe ya kai ga lalata hanta, kodan da kwakwalwa.
Ya kamata a lura cewa allurai fiye da 100 MG. wata rana na iya haifar da gajiya, asarar nauyi da rushewa a cikin aikin tsarin jijiyoyin jini. Wanne a biyun yana nufin cewa abin da ke cike da abincin jiki tare da abin baƙin ƙarfe ya kamata ya zama mai ban sha'awa a cikin yarjejeniyar da likita!
Abubuwan da ke wakiltar haɗari
Na farko shi ne rashin cin abinci mara kyau, wanda shine matsala ta kowa a cikin yara da manya. Amma yara sun fi dacewa a lokacin da suka tsufa, lokacin da ake jin daɗin abincin siya, amma suna so su bi ka'idodin da suka yi ƙoƙari don daidaitaccen adadi. Rashin abubuwan da aka gano a cikin irin wannan abincin yana haifar da rushewa a ci gaba da haɓaka. Mutanen da suke yin cin ganyayyaki na iya fuskantar matsalolin samun kayan iron. Tare da tsarin dacewa, akwai hatsi da yawa, kwayoyi da wake a cikin menu na yau da kullum. Raunin ciki shine wani abu mai hadari, don haka mace da take ɗauke da jaririn tana bukatar samar da kayan abinci da ke cikin ƙarfe don kare tayin daga anemia mai baƙin ƙarfe. Don abubuwan da suka haifar da rashin ƙarfe, sun hada da babban asarar jini a lokacin haila, tare da bada gudummawar jini, nono, da dai sauransu.
Ƙananan rashi yafi kowa a cikin mata masu haifuwa fiye da maza waɗanda ke da raƙuman rashi mai sauƙi. Rashin ƙarfin ƙarfe, a matsayin mai mulkin, ana danganta shi da rage yawan rigakafi da ƙananan tsoka, ƙaddarar hankali da kuma yin aiki na kwakwalwa na tsarin rigakafi.
Kayan abinci iri iri da isasshen kayan abinci na asali, kayan lambu da 'ya'yan itatuwa zasu iya samar da ƙarfe na baƙin ƙarfe. Yayin da ake ciki, mace tana bukatar cinye micronutrients da kayan abinci mai gina jiki a cikin sau biyu. Abinci mai kyau ga masu juna biyu da masu lalata suna da matukar bukata don ciyar da jarirai da yara ƙanana, kuma yana da matukar kariya akan ci gaba da anemia ta baƙin ƙarfe.