Iron-dauke da abinci

Iron - shi ne quite wani muhimmin alama ma'adinai da ke taimakawa wajen kai oxygen da kyallen takarda (Kwayoyin) na wani kwayoyin. Ga al'ada rayuwa mutum na bukatar 1.5 MG na baƙin ƙarfe da rana, amma idan akai la'akari da cewa m tunawa kawai 10% na kayan, kullum amfani kudi ne 15 MG. Wannan adadin da alama kashi za a iya samu ta hanyar cin abinci baƙin ƙarfe-dauke da kayayyakin, wanda kusan ko da yaushe a kan mu tebur. Babban abu - tuna cewa rashin (da overabundance) na baƙin ƙarfe a cikin jikin take kaiwa zuwa a ke so sakamakon.

Iron kayayyakin

Iron daga dabbobi abinci nike mafi sauƙi. Musamman arziki a cikin wannan alama kashi da nama da kuma offal: hanta, kodan da kuma huhu. cikakken isasshen jatan lande, Shellfish da caviar na baƙin ƙarfe abincin teku. Iron shuka ne assimilated mafi sharri daga wani dabba, amma wadannan baƙin ƙarfe-dauke da kayayyakin ne mafi amfani a cikin ra'ayi na su abun ciki na bitamin da sauran kungiyoyin:

• Leadership tsakanin shuka abinci mai arziki a cikin baƙin ƙarfe, zauna fari namomin kaza (duka sabo ne da kuma busasshen). Abin baƙin ciki, suka ba za a iya daukarsa a matsayin kayayyakin yara, a matsayin yara narkewa kamar tsarin 5-7 shekaru ba iya nike namomin kaza, a kalla domin amfanin jiki.
• A na biyu wuri ne legumes: wake, da waken soya, Peas, wake - quite Hearty da kuma araha da baƙin ƙarfe kayayyakin. Ga mata masu ciki, ba su ƙara kasance a cikin dakatar da jerin, musamman a cikin na uku trimester, kamar yadda suka taimakawa wajen wuce kima gassing.
• Daga cikin 'ya'yan itace da kayan lambu da baƙin ƙarfe kayayyakin - ne apples, lemo, ayaba, apricots, dankali, karas, farin kabeji, alayyafo.
• Daga cikin berries da kwayoyi - walnuts da almonds, strawberries, blueberries, kuma raspberries.
• Kuma mafi baƙin ƙarfe arziki hatsi ne buckwheat da kuma alkama.

  Iron abun ciki, wadannan kayayyakin iya kamar rarrabe tsakanin wadannan kungiyoyin (MG da 100 g.):

• 35 MG - fari bushe namomin kaza.
• 20-10 MG - naman alade hanta, huhu, molasses, Brewer ta yisti, tsiren ruwan teku, kabewa tsaba, koko, waken soya, da sesame.
• 10-5 MG - hanta (naman sa, kaza), kwai gwaiduwa, kaza zuciya harshen (naman alade, da naman sa).
• 5-1 MG - zomo nama, kaza, naman alade, da ɗan rago, da naman sa, buckwheat, quail qwai, Peas, caviar baki, blueberries, manna, wake, sabo namomin kaza, currants, wake, apricots, almonds, peaches, hatsin rai gurasa, zabibi, alayyafo, walnuts, masara, apples, raspberries.
• to 1 MG - karas, ayaba, dankali.

  assimilation na baƙin ƙarfe da jiki

  Iron amfanin ƙasa ta yin amfani da kayayyakin, da kuma ba da wani bitamin-ma'adinai gidaje, da muhimmanci a tuna da wadannan sassa:

1. Vitamin C da kuma B12 inganta m sha na baƙin ƙarfe. Saboda haka kokarin zabi da hakkin hade da kayayyakin. Alal misali, idan wani 'ya'yan itace salatin, sa'an nan a cikin Bugu da kari ga ayaba da apples sa shi orange ko Tanjarin, da kuma nama ne mafi alhẽri ga mahaɗi a tare da kayan lambu, kamar barkono ko farin kabeji.
2. Alli damuarn baƙin ƙarfe sha, don haka, kada ku ci baƙin ƙarfe-dauke da abinci tare da gina jiki (cuku, kirim mai tsami ko madara).
3. Products dauke da tannins (ja ruwan inabi, shayi ko kofi) ba da taimako zuwa ga cikakken kuma daidai da baƙin ƙarfe sha.