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Manyan Abincin Copper | BoldSkyShin kuna sane da cewa akwai mahimmin ma'adinai wanda ake buƙata don samar da melanin, wasu kyallen takarda da enzymes masu lamba a jiki? Ba wani bane face 'Copper'! Haka ne, jan ƙarfe ma'adinai ne wanda yake taka muhimmiyar rawa wajen samar da haemoglobin da collagen a jiki.
An kiyasta cewa manya sama da shekaru 19 yakamata su cinye kusan microgram na ƙarfe 900 a kowace rana. Mata masu ciki da mata masu shayarwa suna buƙatar microgram na ƙarfe 1000 zuwa 1300 a kowace rana.
Wannan ma'adinan ya zama dole don kiyaye kasusuwa masu lafiya, yana inganta tsarin garkuwar jiki da samuwar jijiyoyin jini. Copper shima yana taimakawa wajen daidaita yanayin bugun zuciya, yana rage bayyanar cututtukan cututtukan gabbai, ƙara haɓakar ƙwayoyin jini, rage cholesterol, da daidaita aikin ƙyamar glandon da sauransu.
Copper ya zama wani ɓangare na abincinka na yau da kullun, rashin nasara wanda zai haifar da rashi na ma'adinai. Deficarancin jan ƙarfe na iya haifar da ƙasusuwa, osteoporosis, yanayin zafin jiki, ƙarancin jini, ƙananan ƙwayoyin jini, lahani na haihuwa, cututtukan thyroid da ƙananan launin fata.
Don hana ƙarancin jan ƙarfe, ya kamata ka fara samun abinci mai wadataccen jan ƙarfe, duba.
1. Abincin teku
Abincin ruwa kamar su lobster, squids, kifin kifi, tuna, oysters da sardines duk suna da tagulla. Giram 100 na kawa suna ɗauke da MG 7.2 na tagulla, gram 100 na tuna suna ɗauke da 0.1 mg na jan ƙarfe, gram 100 na kifin kifin mai salmon ya ƙunshi mg na 0.1 na tagulla kuma gram 100 na sardines yana da 0.3 mg na jan ƙarfe. Dole ne ku tabbatar da sanya waɗannan a cikin abincinku a kai a kai.
2. Qwai
Shin kun san cewa gwaiduwa ta kwai tana dauke da kananan tagulla? Giram 100 na ƙwai za su ba ku 0.2 MG na jan ƙarfe. Cin kwai a kullun zai bunkasa jan ku da kuma samarwa jikin ku da bitamin B, bitamin A, baƙin ƙarfe, magnesium, bitamin D da alli a cikin sauran abubuwan gina jiki.
3. Nama
Nama kamar naman alade, hanta naman sa, turkey da kaza suna dauke da tagulla wanda zai taimaka maka wajen kawar da karancin tagulla. Naman hanta yana da yawan tagulla tare da 4049 microgram a cikin kowane oza. Giram 100 na naman naman shanu ya ƙunshi 14.3 na tagulla na naman alade kuma naman alade ya ƙunshi mg na 0.7 na tagulla.
4. Ganye da kayan yaji
Busassun ganye kamar su tarragon, thyme da chervil suna ɗauke da jan ƙarfe a ƙarami kaɗan. A gefe guda kuma, kayan kamshi irin su mustard, cloves, chilli powder, cumin, coriander, saffron, mace, curry powder da albasa powder na dauke da tagulla a yawan gaske. Cin su yau da kullun zai taimaka muku wajen kawar da cututtuka da yawa.
5. 'Ya'yan itace da kayan lambu
'Ya'yan itãcen marmari kamar su lemun tsami,' ya'yan taurari, baƙar fata, litchi, guava, abarba, abarba da ayaba suna da jan ƙarfe. Wadannan 'ya'yan itacen suna sanannu ne saboda antioxidants, bitamin da kuma sinadarin iron. Namomin kaza, wake na wake, radishes da waken soya wasu kayan lambu ne wadanda suma suna da tagulla.
6. Tumatir mai bushewar rana
Tumatirin da aka bushe da rana kyakkyawan tushe ne na tagulla. Kopin tumatir busassun rana zai samar maka da microgram 768 na jan karfe. Tumatirin da aka bushe da rana shima asalin ƙarfe ne da potassium, kuma ana amfani dasu sosai a cikin salads, biredi da pizza.
7. Goro
Namiji irin na kashu, almond, gyada, gyaɗa, goro, goro da pistachios sun ƙunshi jan ƙarfe mai yawa. Hakanan sune kyakkyawan tushen albarkatun mai na omega-3. Giram 100 na goron kashu na dauke da MG 2.0 na tagulla, gram 100 na almond na dauke da 0.9 MG na jan ƙarfe, kuma giram 100 na goro na ɗauke da mg 1.9 na tagulla.
8. Cakulan
Idan kuna son cin cakulan, to ba kwa buƙatar damuwa da cin jan ƙarfe. Duhun cakulan ya ƙunshi kashi 70% zuwa 85% na cacao kuma yana da kusan microgram na jan ƙarfe a cikin oza. Wannan ya fi yawan shawarar da aka yi da jan karfe a kowace rana.
9. Tsaba
'Ya'yan itacen da ake ci kamar su' ya'yan itacen sesame, 'ya'yan itacen sunflower,' ya'yan flax, 'ya'yan kankana,' ya'yan kabewa, da kuma 'ya'yan itacen squash suna da tagulla a cikinsu. Sune wadataccen tushen jan ƙarfe tare da gram 100 na ƙwayoyin sesame wanda ke ɗauke da microgram na jan ƙarfe 4.1 da kuma gram 100 na 'ya'yan sunflower wanda ya ƙunshi kusan gragram 1.8 na jan ƙarfe.
yi kyau ga wasu zance
10. Ganyen Turnip
Ganyen Turnip shine tushen ƙarfe na jan ƙarfe, beta-carotene, lutein da zeaxanthin. Wannan yana taimakawa wajen hana cutar sanyin kashi, karancin jini da cututtukan zuciya. Kof 1 na dafaffun ganyen da aka dafa ya ƙunshi microgram na jan ƙarfe 0.36, wanda ya kai kashi 18 cikin ɗari na yawan ƙimar yau da kullun.
11. Bishiyar aspara
Bishiyar asparagus shine asalin jan ƙarfe, alli, magnesium, zinc, selenium da sauran bitamin kamar su bitamin A, bitamin C, bitamin E, bitamin K, thiamine da bitamin B6. Kopin asparagus 1 ya ƙunshi microgram na jan ƙarfe, wanda shine kashi 12 cikin ɗari na yawan ƙimar da aka ba da shawarar yau da kullun.
Raba wannan labarin!
Idan kuna son karanta wannan labarin, ku raba shi ga ƙaunatattunku.
Abinci 14 Masu Arziki A Zinc Domin Lafiyayyen Lafiya
