Abincin Gina Abincin Abinci ga Wadanda ke Mafi Girma Rashin Ƙananan Yanayin Ƙananan
Yara da kuma tsofaffi da cutar Celiac suna fuskantar hadarin rashin ƙarfin baƙin ƙarfe ko kuma rashin karancin anemia (IDA), wani nau'i mai mahimmancin ƙarfe. Iron daga abincin da ake amfani da shi a cikin ƙananan hanyoyi, wannan ɓangare na intestines lalacewa ta hanyar alkama.
Ƙananan rashi shi ne mafi yawan nau'o'in gina jiki a duniya da yara, kuma mata masu haihuwa suna da babbar haɗari na rashin ƙarfin ƙarfe.
Abincin rashin ƙarfin baƙin ƙarfe yana faruwa a lokacin da jiki ba shi da isasshen ƙarfe don yin jinin jinin lafiya.
Iron shine ɓangare na "hemoglobin," wani sinadaran dake dauke da oxygen a cikin jini. Wajibi ne a iya daukar nauyin oxygen zuwa kwayoyin halitta, don ingantaccen makamashi, ci gaban mutum na al'ada, haifuwa da kuma tsarin lafiyar jiki.
Yara da tsofaffi waɗanda ke da baƙin ƙarfe suna fama da wahala, haɗarin ƙwayoyin cuta, rauni, samun sauƙi, suna da nauyin kwarewa kuma suna da matsala wajen yin tunani wanda zai haifar da rashin ilmantarwa.
A Amurka da Turai, alkama gari yana ƙarfafa (wadatar da) da baƙin ƙarfe don ya rage gazawar baƙin ƙarfe lokacin da aka wanke alkama zuwa gari. Amma 'yan tsirarru da' yan kaya da yawa suna da karfi da ƙarfe.
Rabon ƙarfe
Akwai nau'i biyu na baƙin ƙarfe a cikin abincin - an samo baƙin ƙarfe a cikin matakan dabba da kuma "baƙin ƙarfe" ba a samo asali. Ma'anar baƙin ƙarfe yana da kyau fiye da irin baƙin ƙarfe, kuma ana amfani da nau'ikan siffofin biyu ta abinci mai yawa a cikin bitamin C.
Abincin da ke cikin bitamin C ya hada da kore da barkono mai launin ruwan inabi, 'ya'yan itatuwa da' ya'yan itatuwa citrus, strawberries, raspberries, blueberries, cranberries, tumatir, broccoli, Brussels sprouts, farin kabeji, kabeji, hunturu squash, ganye leafy da faski, mai dankali mai dadi, cantaloupe, mango, kankana, da kuma gurasa.
Abincin Abincin Mai kyau na Iron:
- Naman - naman sa, naman alade, rago, hanta, da sauran kwayoyin nama
- Kaji - kaza, duck, turkey, hanta (musamman nama mai duhu)
- Kifi - shellfish, ciki har da katako, mussels, da oysters, sardines, anchovies
- Ganye leafy na iyalin kabeji, irin su broccoli, Kale, goip greens, da kuma ma'aikata
- Legumes - wake wake, kore Peas, wake wake da wake tare da wake, wake, peas, da kuma gwangwani gwangwani wake
- Yisti-yisti gurasa-free gurasa hatsi da rolls
Source: Jami'ar Maryland Medical Center - Cututtuka na Blood
Abincin Iron na Ganye-Grains Grains da Guda Masu Tsaro:
1 kofin raw hatsi
- Amaranth 15 MG
- Teff 14.7 MG
- Sorghum 8.4 MG
- Quinoa 7.7 MG
- GF Oats 7.4 MG
- Millet 6 MG
- Buckwheat 3.7 MG
- Brown Rice 2.7
- White Rice 1.5 MG
Bayanin: Labaran Bayanan Labaran Kwayoyi na USDA-ARS
Abincin Abincin Abincin Abinci / Gurasar Abincin Abinci na Gurasar Abinci (RDA)
- Yara jarirai 7 - 12 months .......... 11 MG
- Yara 1 - 3 shekaru .......... 7 MG
- Yara 4 - 8 shekaru .......... 10 MG
- Yara 9 - 13 shekaru .......... 8 MG
- Matasa 14 - 18 .......... Maza 11 MG / mata 15 MG
- Matasa 19 - 50 .......... Maza 8 MG / mata 18 MG
- Matasa 51 + .......... Maza 8 MG / mata 8 MG
- Mata masu juna biyu a kowace shekara .......... 27 MG
- Yara mata masu shekaru 18 da matasa .......... 10 mg
- Yara mata mai shekaru 19 da haihuwa ......... 9 mg
Source: USDA / IOM Dietary Guidance DRI Tables