Abin da wani 'ya'yan itace mafi baƙin ƙarfe? Wanne kayan lambu mai arziki a cikin baƙin ƙarfe?

Al'ada aiki da kwayoyin, ciki har da metabolism, ba zai yiwu ba tare da irin wannan amfani da muhimmanci sinadari kamar yadda baƙin ƙarfe, ba a haemoglobin. Yana da damar zuwa da sauri cika kowane cell na jikin mu tare da oxygen da kuma isar da shi zuwa ga dukkan kayan ciki. A isasshen adadin na baƙin ƙarfe rage alama na danniya da kuma ciki, Qarfafa na rigakafi da tsarin. A hasara na Fe take kaiwa zuwa anemia da kuma sauran kiwon lafiya matsaloli. Samun mu da zama dole kullum da ake bukata na wannan kashi ne yiwu tare da abinci ba, amma ga cewa kana bukatar ka sani, misali, a cikin abin da wani 'ya'yan itace mafi baƙin ƙarfe, shi ne akwai a kayan lambu da kuma sauran abinci.

Abin da iri na baƙin ƙarfe ne?

Iron za a iya raba iri biyu: heme da kuma wadanda ba heme. A cikin farko idan, shi yana nufin da sinadari dauke a cikin dabba abinci kafofin. A daukan hankali misali ne nama, kifi da kuma kaza. A karo na biyu idan, shi aka zaci baƙin ƙarfe kunshe ne a cikin kayan lambu da 'ya'yan itatuwa ƙaunar da mutane da yawa.

Bambanci tsakanin farko da na biyu shi ne mataki na digestibility na irin wannan muhimmanci da kuma zama dole mu rayuwa a matsayin wani kashi Fe. Don kwatanta: idan cinyewa kayayyakin dauke da heme baƙin ƙarfe yake a cikin ni'imar game 15-35%, na ba-heme - 2-20%.

Wanne nama kayayyakin da baƙin ƙarfe?

Domin da kansa magance da dama abinci, kana bukatar ka zabi ya dace da tanadi. Ga wasu samfurin baƙin ƙarfe-arzikin abinci (jerin aka bar don saukaka):

• Naman maraki hanta (100 g na irin nama for 14 MG Fe).
• naman alade hanta (100 g dauke 12 MG na baƙin ƙarfe).
• kaza hanta (B100 g - 8.6 MG).
• da naman sa hanta (100 g - 5.7 MG.).
• nama (3.2 MG.).
• naman tunkiya (2.3 MG).
• turkey (1.8 MG).
• naman alade (1.5 MG).

Abin lura shi ne cewa duhu da nama, da hakan yawan baƙin ƙarfe shi ya ƙunshi. Saboda haka, duhu kaza zai dauke 1.4 MG Fe, da kuma hasken 1 MG. Za ka ga bambanci?

Ko akwai baƙin ƙarfe a cikin cin abincin teku?

Mutane da yawa da baƙin ƙarfe abubuwa ne da ba a cin abincin teku da kuma kifi. A musamman, babban adadin na sinadari ba a Shellfish. A na biyu wuri reserves Fe ne mussels da 6.8 MG na - na uku oysters (5.7 MG), na huɗu - sardines a wani karfe tukunyar (2.9 MG), na biyar - karamin jatan lande da crustaceans - 1 , 7 MG, kuma ta shida - gwangwani tuna - 1.4 MG. A kananan yawan baƙin ƙarfe ba a cikin rijiya-Salted herring, mackerel da sauran nau'in kifi.

Table: baƙin ƙarfe abun ciki a cikin abinci

Bugu da kari cin abincin teku da kuma nama, yana da baƙin ƙarfe, a qwai. A total number of abubuwa a cikinta ne game da 2.5 MG. Wannan sinadari ne ba a cikin mafi kwayoyi. Alal misali, a husked pistachios ya ƙunshi akalla 4.8 MG.

A hazelnuts ne zuwa 3.2 MG, a raw kirki ba - 4.6 MG, almonds dan kadan kasa - 4.2 MG, da kuma walnuts da cashew kwayoyi nucleoli - 3.8 da kuma 3.6 MG, bi da bi. Pine kwayoyi ba zai iya gadara da wani babban abun ciki na baƙin ƙarfe. A cikinsu shi ne kawai 3 MG. Duk wannan yana samuwa ga kowane samfurin, dauke da baƙin ƙarfe. A abin kayayyakin ne mafi Fe, bayyana a kasa.

Akwai Fe a kabewa tsaba (14 MG) da sunflower tsaba (6.8 MG). A ta sesame 14.6 MG. A gaban ƙarfe samu a cikin kantin magani da kuma hematogenous - 4 MG. Wannan dadi da farantin da yanka, ku ɗanɗana kamar toffee. Har ila yau, ya gana karbi tuba daga anemia kashi a cikin wadannan kayayyakin:

• cuku (Swiss ne 19 MG).
• madara (0.1 MG).
• sausages da nama kayayyakin (1.9-1.7 MG).
• kifi Roe (1.8 MG).
• taliya da kuma gidan burodi kayayyakin (1,2-3,9 MG).
• zuma (1.1 MG).
• fari namomin kaza (35 MG).
• soya (0.4 MG).
• buckwheat porridge (8.3 MG).
• Brewer ta yisti (18.1 MG).
• koko (12.5 MG).
• man shanu (0.1 MG).
• gari da sauransu.

Ga wani samfurin tebur (baƙin ƙarfe abun ciki a cikin abinci):

Very arziki a cikin abun ciki na wani ba sinadari ne dauke syrup (21.5 MG). A rikodin yawan kashi adana a cikin tsiren ruwan teku (16 MG).

Abin da 'ya'yan itatuwa da kuma berries dauke da baƙin ƙarfe?

A berries dauke da Fe, watakila, za a iya ware blueberries. Ya ƙunshi wani remarkably manyan adadin waccan mujalla da muka rabi (7 MG). A blackcurrant shi kasa - 5.2 MG, raspberries - 1.7 MG. Magana da 'ya'yan itatuwa, peaches dake dauke da wani - 4.1 MG, apples - 2.2 MG, da ayaba - 0.8 MG.

Kamar yadda ka gani, da amsa tambaya, a cikin abin da wani 'ya'yan itace mafi yawan baƙin ƙarfe, za ka iya amince zabi sabo ne da kuma m peaches. Bugu da kari, akwai amfani ba kawai sabo ne 'ya'yan itace, amma kuma ya sha juices,' ya'yan drinks da 'ya'yan itace drinks sanya daga gare su. Saboda haka, mafi wakilin aka dauke datsa ruwan 'ya'yan itace tare da' yan'uwansu. Daya kofin na wannan lokacin farin ciki da m abin sha daukan a jikinka ba kasa da 2.9 MG na baƙin ƙarfe. A rumman ruwan 'ya'yan itace kadan kasa Fe - 0.1 MG.

A wasu bushe 'ya'yan itatuwa da baƙin ƙarfe?

Mamaki a cikin abin da wani 'ya'yan itace mafi baƙin ƙarfe, kada ka manta game da bushe' ya'yan itãcen marmari. Alal misali, 4.7 MG na wannan kashi ne kunshe ne a cikin bushe apricots, 0.4 - a ɓaure, zabibi fari - 3.8 MG na bushe apples - 15mg, pears da kuma prunes - 13 MG. Saboda haka, da rikodin ga Fe sun bushe apples.

Legumes da na baƙin ƙarfe

Shugabannin mai girma yawan baƙin ƙarfe, ba shakka, sun legumes. Alal misali, m abun ciki na sinadari a Boiled kore Peas ne 6.8 MG, da kuma sabo ne - 7 MG. The wake da kuma wake a iya samu a 5,5-5,9 MG Fe. A rikodin kuma sun hada da legumes dauke da waken soya, hada da har zuwa 11.8 MG memba.

Abin da kayan lambu dauke da baƙin ƙarfe?

Ba ku sani ba, a cikin wani 'ya'yan itatuwa da kayan lambu ko fiye da baƙin ƙarfe? Za mu taimake ka ka fahimci wannan. Idan ya zo ga kayan lambu, yana da daraja don kula da su leafy jinsunan da halayyar duhu-kore harbe. Domin irin wannan shuke-shuke ya kamata sun hada da wadannan kayan lambu:

• alayyafo (dauke 3.6 MG na baƙin ƙarfe).
• farin kabeji (1.4 MG).
• Sin kabeji da kuma Brussels sprouts (dauke 1.3 MG).
• chard (3.1 MG).
• Broccoli (1.2 MG).
• faski (5.8 MG).
• seleri (1.3 MG).
• a cikin turnip fi (1.1 MG).

Sha'awa, da pickled kabeji acid ma ya ƙunshi har zuwa 1.7 MG baƙin ƙarfe. Akwai da ake so sinadari a cikin kwakwalwan kwamfuta (1.2 MG). Amma idan dafa, da abun ciki na Fe rage da kuma adadin 0.8 MG. Daga cikin leafy kayan lambu kai faski, da kuma tsakanin sauran 'yan iyali - sauerkraut.

Inda mafi baƙin ƙarfe?

A farko wuri da yawan baƙin ƙarfe kaiwa wake. A wasu daga cikin misalansa iya ƙunsar har zuwa 71 MG. A na biyu wuri hazelnuts da kuma manna (51 kuma 50.1 MG). A na uku wuri oatmeal (45 MG). A karo na hudu - cuku shirya daga skim madara (37 MG). A karo na biyar - sabo ne namomin kaza (35 MG). A wani shida - alkama semolina (31 MG). A cikin bakwai - naman alade hanta (29.7 MG).

Yanzu ka san abin da a 'ya'yan itace a mafi baƙin ƙarfe. Mun kuma jera kayan lambu da kuma sauran kayayyakin, a cikinsa akwai da zama dole, kuma ba makawa a kashi.