Manyan Abubuwa 12 masu wadataccen ƙarfe Ga masu cin ganyayyaki

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Ingantaccen abinci wanda ya kunshi adadin bitamin daidai, sunadarai, ma'adanai da abubuwan gina jiki yana da mahimmanci don kiyaye lafiyar jiki.

Ironarfe, alal misali, ɗayan ƙwayoyi ne waɗanda ke da mahimmanci don samar da haemoglobin, wanda ke ɗaukar oxygen a cikin jini. Yawancin abinci mara cin ganyayyaki suna ƙunshe da ƙarfe mai kyau. Koyaya, wannan baya nufin cewa kayan lambu ba su ƙunshi baƙin ƙarfe. Wannan labarin zai tattauna kan kayan ganyayyaki masu wadataccen ƙarfe.

yadda ake cire cizon soyayya

Me yasa Jiki yake Bukatar Jiki?

Iron shine muhimmin ma'adinai da jiki ke buƙata don jigilar oxygen cikin jiki. Rashin isasshen ƙarfe a cikin jiki yana haifar da karancin jini wanda ke tattare da gajiya, rauni da kuma garkuwar jiki na iya yaƙi da cututtuka. Hakanan baƙin ƙarfe yana da mahimmanci don kiyaye lafiyar fata, gashi da ƙusoshin lafiya.

Akwai nau'ikan ƙarfe biyu - baƙin ƙarfe (nama, kwai da abincin kifi) da baƙin ƙarfe mara ƙamshi (abinci mai tushen tsiro) ^[1] .

Don haka, idan kai mai cin ganyayyaki ne, sanya waɗannan kayan ganyayyaki masu wadataccen ƙarfe a cikin abincinku.

Abincin Abincin Ironan ƙarfe don masu cin ganyayyaki

1. Lentils

Lentils legumes ne waɗanda suke cike da baƙin ƙarfe kuma suna ɗauke da adadin furotin mai kyau, ɗanɗano, manganese, ƙwayoyin carbohydrates masu haɗari, bitamin B, potassium da fiber. Wannan ya sa lentil daya daga cikin mafi kyawun abinci mai wadataccen ƙarfe don masu cin ganyayyaki. Da amfanin lafiyar cin lentil shin suna rage haɗarin kamuwa da cututtukan zuciya, kansar, kiba da ciwon sukari ^[biyu] .

• Iron a cikin 100 g lentil - 3.3 MG

2. Dankali

Dankali shine babban abincin da ake ci a ƙasashe da yawa. An san shi da yawa saboda ana iya dafa shi ta hanyoyi da dama kamar dankalin turawa, miyar dankalin turawa, dankalin turawa, da sauransu.

Wannan kayan lambu mai kyau shine tushen ƙarfe, zaren cin abinci, alli, potassium, bitamin C, magnesium da bitamin B6 ^[3] . Koyaya, mutanen da suke ƙoƙari su rasa nauyi yakamata su cinye dankali a iyakance.

• Iron a cikin 100 g dankali - 0.8 MG

3. Tsaba

Tsaba kamar pumpawan kabewa, saesan esaamean hea ,a ,a ,a, hea hean hatsi da flaxseeds suna da arziƙin baƙin ƙarfe kuma suna ƙunshe da zaren mai yawa, magnesium, zinc, calcium, selenium, antioxidants, furotin na shuka da sauran mahaɗan shuka ^[4] . Wadannan tsaba kuma sune kyakkyawan tushen omega 3 fatty acid da omega 6 fatty acid wadanda suke da mahimmanci ga lafiyar zuciya da kwakwalwa. ^[5] .

• Iron a cikin 100 g 'ya'yan kabewa - 3.3 MG
• Iron a cikin 100 sesame tsaba - 14.6 MG
• Iron a cikin 100 g tsaba hemp - 13.33 MG
• Iron a cikin 100 g flaxseeds - 5.7 MG

4. Goro

Kwayoyi da goro sune wata hanyar shuka mai wadataccen ƙarfe wanda ke ɗauke da furotin mai kyau, mai kyau, fiber, bitamin da kuma ma'adanai, antioxidants da mahaɗan tsire-tsire masu amfani. Kwayoyi kamar na cashew, almond, pine nuts, pistachios da macadamia sun haɗa da wani ƙarfe mai mahimmanci wanda zai taimaka wajen ƙaruwa da yawan haemoglobin ^[6] . Wadannan kwayoyi suna da matukar kyau tushen omega 3 da omega 6 fatty acid wadanda suke hana kamuwa da cutar zuciya da kuma saukar da hawan jini.

• Iron a cikin 100 g cashew nuts - 6.7 mg
• Iron a cikin 100 g almond - 3.7 MG
• Iron a cikin 100 g Pine nuts - 5.5 MG
• Iron a cikin 100 g pistachios - 3.9 MG
• Iron a cikin 100 g macadamia kwayoyi - 3.7 MG

shan koren shayi na fatar fata

5. Koren kayan lambu

Kayan lambu kamar su ganye, broccoli, Brussels sprouts, kabeji, gwoza, da dai sauransu, suna da sinadarin iron mara nauyi. Hakanan suna da wadataccen bitamin C wanda ke ƙara yawan ƙarfe a cikin jiki ^[7] , ^[8] . Bugu da kari, cin wadannan kayan lambu zai samar ma jikinka da zare, antioxidants, bitamin da kuma ma'adanai.

• Iron a 100 g alayyafo - 2.7 MG
• Iron a cikin 100 g kale - 1.5 MG
• Iron a cikin 100 g Brussels sprouts - 1.4 MG
• Iron a cikin 100 g beetroot - 0.8 MG
• Iron a cikin 100 g kabeji - 0.5 MG

6. Tofu

Ana yin Tofu ta hanyar hada madara daga waken soya. Ya kamata masu cin ganyayyaki da masu cin ganyayyaki su cinye tofu da yawa saboda yana ɗauke da sinadarai masu yawa, baƙin ƙarfe da furotin wanda ke rage yawan cutar sankara, da sankarar mama da kuma cututtukan zuciya, in ji wani bincike ^[9] . Ana iya samun Tofu ta siffofi daban-daban kamar taushi, siliki mai ƙarfi kuma kuna iya sa su a soya ko soyayyen.

• Iron a cikin 100 g tofu - 5.4 MG

7. Karfafan hatsi

Kayan abincin karin kumallo waɗanda suka hada da hatsi, alawa, flakes, muesli, garin alkama da sauransu, suna ƙunshe da baƙin ƙarfe. Ainihin, hatsi masu ƙarfi da ƙananan sukari kamar oatmeal ana ɗaukarsu ɗayan mafi kyawun abinci mai wadataccen ƙarfe. Suna da sauƙin dafawa kuma sun fi dacewa da masu cin ganyayyaki da masu cin ganyayyaki. Oats na dauke da fiber mai narkewa wanda ake kira beta-glucan wanda ke rage cholesterol da inganta lafiyar hanji ^[10] . Koyaya, yana da kyau aci hatsi da matsakaici saboda babban abun cikin phytate yana hana shan ƙarfe ^{[goma sha]} .

• Iron a cikin 100 oatmeal - 6 MG
• Iron a cikin 100 g porridge - 3.7 MG

8. wake wake

Wake na wake yana da babban fiber da kuma furotin wanda ke mai da shi zaɓi na lafiyayyen abinci ga masu cin ganyayyaki. Abubuwan wadataccen baƙin ƙarfen nasu na iya ƙara yawan matakan haemoglobin ɗinku kuma ya rage damar rashin jini. Baya ga wannan, wake na wake ingantattun hanyoyin ne na zare, hadadden carbohydrates, potassium, phosphorous, manganese, folate da sauran mahaɗan shuka masu amfani.

• Iron a cikin 100 g wake na wake - 8.2 MG

9. Amaranth

Amaranth tsohon hatsi ne wanda ba shi da alkama wanda shine cikakken tushen furotin da sauran kayan abinci masu mahimmanci kamar manganese, magnesium, iron, fiber da antioxidants. Dangane da binciken nazarin, hatsin amaranth yana rage matakan sukarin jini, cholesterol, inganta aikin rigakafi da hawan jini kuma mafi mahimmanci, rage haɗarin rashin jini ^[12] .

• Iron a cikin 100 g amaranth - 2.1 MG

ginshiƙi tsarin abinci na ciki wata-wata

10. Naman kaza

Wasu nau'ikan namomin kaza suna dauke da babban ƙarfe. Misali, naman kaza na dauke da ninki biyu na ninki na ƙarfe kamar na namomin kaza, shiitake namomin kaza da naman kaza portobello ^[13] . Namomin kaza suna da karancin kalori kuma suna dauke da sinadarin fiber, protein, bitamin B, selenium, jan karfe, potassium da kuma bitamin D. Duk wadannan suna taimakawa wajen taimakawa lafiyar zuciya, rage saukar karfin jini, karfafa kasusuwa, da sauransu.

• Iron a cikin 100 g naman kaza - 1.33 MG
• Iron a cikin 100 g button namomin kaza - 0.80 MG
• Iron a cikin 100 g shiitake namomin kaza - 0.41 MG
• Iron a cikin 100 g portobello namomin kaza - 0.31 MG

11. Quinoa

Quinoa yana daya daga cikin dukkanin hatsi wadanda suke da yawan karfe kuma shima yana da dumbin ma'adinai na jan ƙarfe, manganese, magnesium, folate da sauran abubuwan gina jiki. Quinoa cikakken abinci ne ga masu cin ganyayyaki saboda cikakken tushen furotin ne, cike yake da fiber, hadadden carbohydrates, bitamin da kuma ma'adanai. Binciken ya nuna cewa quinoa's antioxidant properties yana rage haɗarin cutar hawan jini da kuma buga ciwon sukari na 2 ^[14] .

• Iron a cikin 100 g quinoa - 4.57 MG

12. Tumatirin da aka bushe da rana

Tumatir busassun tumatir tumatir ne wanda ya bushe a rana. Suna da yawa cikin antioxidants kamar lycopene, bitamin da kuma ma'adanai kuma mafi mahimmanci, sune kyakkyawan tushen ƙarfe kuma. Antcoidant lycopene sananne ne don rage haɗarin cutar kansa da cututtukan da suka shafi shekaru kamar lalatawar macular da cataract.

• Iron a cikin 100 g tumatir busasshen rana - 2.7 MG

Yadda ake Kara Tsotar Iron daga Abincin Shuke-shuke

Ironarfin Heme da ake samu a cikin nama da ƙwai jiki na iya shaƙewa cikin sauƙi idan aka kwatanta da baƙin ƙarfe da ba na heme da ake samu a cikin tsirrai. Don haka, masu cin ganyayyaki da masu cin ganyayyaki suna buƙatar ninka yawan baƙin ƙarfensu don kauce wa ƙarancin ƙarfe.

Anan ga abin da zaku iya yi don taimakawa ɗaukar ƙarfe mara ƙwanƙwasa mafi kyau:

• Amfani da abinci mai wadataccen bitamin C tare da abinci mai tsire-tsire don taimakawa haɓaka ƙarƙar baƙin ƙarfe mara ƙarfi.

• Soaking sprouts and legumes zai inganta sha ƙarfe kuma zai rage adadin phytates wanda zai hana ƙarfe sha.

• Amfani da quinoa da lemun tsami mai wadataccen amino acid lysine tare da wadataccen abinci mai ƙarfe zai taimaka haɓaka ƙarfewar ƙarfe.

• Guji shan kofi da shayi tare da abinci domin yana rage shan ƙarfe ^{[goma sha biyar]} .

1. [1]Matasa, I., Parker, HM, Rangan, A., Prvan, T., Cook, RL, Donges, CE, Steinbeck, KS, O'Dwyer, NJ, Cheng, HL, Franklin, JL,… O'Connor, HT (2018). Associationungiya tsakanin Haem da Rashin ƙarfe na baƙin ƙarfe da Serum Ferritin a cikin Youngananan Mata Youngan lafiya. Kayan abinci, 10 (1), 81.
2. [biyu]Ganesan, K., & Xu, B. (2017). Polyphenol-Rich Lentils da Lafiyarsu na inganta Tasirinsu. Jaridar kasa da kasa ta kimiyyar kwayoyin, 18 (11), 2390.
3. [3]Fairweather-Tait, S. J. (1983). Nazarin kan samuwar ƙarfe a cikin dankali. Jaridar Ingilishi ta abinci mai gina jiki, 50 (1), 15-23.
4. [4]Carlsen, MH, Halvorsen, BL, Holte, K., Bøhn, SK, Dragland, S., Sampson, L., Willey, C., Senoo, H., Umezono, Y., Sanada, C., Barikmo, I ., Berhe, N., Willett, WC, Phillips, KM, Jacobs, DR,… Blomhoff, R. (2010). Jimlar abubuwan antioxidant fiye da abinci 3100, abubuwan sha, kayan yaji, ganye da kari da ake amfani da su a duniya. Littafin Gina Jiki, 9, 3.
5. [5]Ros, E., & Hu, F. B. (2013). Amfani da tsire-tsire da lafiyar zuciya da jijiyoyin jini: shaidar annoba da gwaji na asibiti. Kewaya, 128 (5), 553-65.
6. [6]Macfarlane, B. J., Bezwoda, W. R., Bothwell, T. H., Baynes, R. D., Bothwell, J. E., MacPhail, A. P.,… Mayet, F. (1988). Ingantaccen sakamako na kwayoyi akan sha ƙarfe. Jaridar Amurka ta Gina Jiki, 47 (2), 270-274.
7. [7]Hallberg, L., Brune, M., & Rossander, L. (1989). Matsayin bitamin C a sha ƙarfe. Jaridar kasa da kasa don binciken bitamin da abinci mai gina jiki. Plementarin = Jaridar Duniya ta Vitamin da Nutrition Research. Ari, 30, 103-108.
8. [8]Lynch, S. R., & Cook, J. D. (1980). Amfani da bitamin C da baƙin ƙarfe. Annals of the New York Academy of Sciences, 355 (1), 32-44.
9. [9]Messina M. (2016). Soya da Sabuntawa na Lafiya: Bincike na Litattafan Clinical da Epidemiologic Literature. Kayan abinci, 8 (12), 754.
10. [10]Valeur, J., Puaschitz, N. G., Midtvedt, T., & Berstad, A. (2016). Oatmeal porridge: tasiri kan halaye masu alaƙa da microflora a cikin batutuwan lafiya. Jaridar British Journal of Gina Jiki, 115 (1), 62-67.
11. [goma sha]Rossander-Hulthen, L., Gleerup, A., & Hallberg, L. (1990). Tasirin hanawa na kayan oat akan shakar ƙarfe mara ƙarfi a cikin mutum. Jaridar Turai game da abinci mai gina jiki, 44 (11), 783-791.
12. [12]Caselato ‐ Sousa, V. M., & Amaya ‐ Farfsan, J. (2012). Yanayin ilimi akan hatsin amaranth: cikakken nazari. Jaridar Kimiyyar Abinci, 77 (4), R93-R104.
13. [13]Regula, J., Krejpcio, Z., & Staniek, H. (2016). Samun bioavailability daga kayayyakin hatsi wadata tare da Pleurotus ostreatus namomin kaza a cikin berayen tare da cutar karancin jini. Littattafan tarihin aikin gona da na muhalli, 23 (2).
14. [14]Filho, A. M. M., Pirozi, M. R., Borges, J. T. D. S., Pinheiro Sant'Ana, H. M., Chaves, JB P., & Coimbra, J. S. D. R. (2017). Quinoa: abinci mai gina jiki, aiki, da yanayin abinci mai gina jiki. Binciken mai mahimmanci a cikin kimiyyar abinci da abinci mai gina jiki, 57 (8), 1618-1630.
15. [goma sha biyar]Hurrell, R. F., Reddy, M., & Cook, J. D. (1999). Haramta shan baƙin ƙarfe wanda ba haem ba ta abubuwan sha mai dauke da polyphenolic. Jaridar British Journal of Gina Jiki, 81 (4), 289-295.

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