A yau da kullum da ake bukata na jan karfe ga wani yaro ne 1-1.5 MG. Wannan kashi yana da babban aiki a jikinmu, kuma rashinsa ya haifar da sakamako mai ban sha'awa, saboda haka yana da amfani a san abincin abincin da ke da matukar haɗin jan ƙarfe.
Copper a cikin kayayyakin abinci
- An yi imani da cewa rikodin ga abun ciki na jan ƙarfe ne mai hanta hanta - 100 g wannan samfurin ya ƙunshi game da 15 MG na jan karfe. Sabili da haka, mutane, wanda a lokuta da yawa suna yin jita-jita daga hanta, bazai jin tsoron rashi na jan ƙarfe.
- A matsayi na biyu a cikin abun ciki na wannan nau'ikan akwai nau'i - 100 g na mollusks daga 2 zuwa 8 MG na jan karfe.
- Kwai ɗari na koko foda yana ƙunshe da 4 MG na jan karfe, wanda ke nufin cewa inganci na cike da cakulan da babban abun ciki na koko zai iya zama don rashin wannan kashi.
- Sesame, wanda muke kara zuwa salads da pastries kuma shi ne quite arziki a cikin jan ƙarfe, 100 grams na tsaba dauke da fiye da 4 MG na jan karfe.
- Don kauce wa rashin wannan kashi a kai a kai suna cin 'yan kwayoyi ko kadan daga kabeji. Kari ɗari na kwayoyi da tsaba ya ƙunshi daga 2 zuwa 1 MG na jan karfe.
Copper yana cikin wasu kayan abinci, tebur yana nuna yawanta a nama, kayan lambu, 'ya'yan itatuwa da kayan kiwo.
Alamun jan ragamar ƙarfe
Wadannan cututtuka sune yiwuwa a yi tsammanin kasawa na wannan kashi:
- bayyanar launin toka ko gashi mai laushi;
- fahariya, gajiya, rauni, rashin ƙarfi na numfashi, raguwa;
- cututtuka masu yawa;
- zawo, rashin ci ;
- ƙarar da aka rage da kuma gani na gani;
- ƙwaƙwalwar ajiya.
Lokacin da waɗannan gunaguni suka bayyana, ya kamata ka daidaita abincinka ta ƙara kayan da ke da ƙarfe a cikin jan karfe. A cikin jikinmu yana rikitarwa metabolism, kamar yadda yake a cikin abun da ke tattare da mahimmancin enzymes, yana kawar da wasu kwayoyin da ke halakar da kwayoyin jikinsu, yana inganta yaduwar baƙin ƙarfe a cikin haemoglobin kuma ya shiga cikin aikin satar jiki. Bugu da ƙari, ana buƙatar ƙarfe don tabbatar da cewa tsarin tafiyar da gyaran nama da tantancewar salula ya ci gaba sosai.
An yi imanin cewa tare da yin amfani da samfurori da yawa a cikin jan ƙarfe da zinc, gasar tana fitowa tsakanin waɗannan abubuwa, jiki kuma baya iya ɗaukar su da kyau. Sabili da haka, samfurori da babban nau'in jan ƙarfe ba za a hade shi tare da samfurori masu arziki a tutiya ba.
