Cuntooyinka Iron-ka kooban

Iron - waa arrin muhiim ah macdanta raad caawiya oxygen gaadiidka unugyada ah (cells) ee u shaqeeyo ah. Waayo qofka caadiga ah ee nolosha u baahan tahay 1.5 mg oo bir ah maalintii, laakiin ma garato in gelitaanka nuugo% ka mid ah waxyaabaha la kaliya 10, heerka isticmaalka maalin walba waa 15 mg. Tani qadarka element raad ah waxaa laga heli karaa adiga oo cunaya alaabta birta-ka kooban, kuwaas oo had iyo jeer miiska dul saarnaado. Waxa ugu weyn ee - xusuusnow in la'aanta ah ee (oo loo badin) oo bir ah ee jirka ku keenaysaa in cawaaqib aan loo baahnayn.

waxyaabaha Iron

Iron cuntooyinka xoolaha dheefshiido fudud. Gaar ahaan hodan ku raad hilibka this element iyo cuntada: beerka, kelyaha iyo sambabada. haley cokan ku filan, shellfish iyo rash ee badda birta. Warshad Birta waxaa hayeyna badan ka xun yahay neef xayawaan ah, laakiin alaabta birta-ka kooban, kuwaas oo u badan yihiin waxtar leh ee view of ay content ee vitamins kooxaha kale:

• Hoggaanka ka mid ah cuntooyinka dhirta hodan ku ah birta, mashquulin likaha cad (labada cusub oo la engejiyey). Nasiib darro, ma ay waxa loo arki karaa waxyaabaha loogu talagalay carruurta, sida habka dheefshiidka carruurta 5-7 sano ma awoodo inuu dheefshiido likaha, ugu yaraan faa'iido u ah jidhka.
• In kaalinta labaad waa digiraha: digir, digir, digir, digir - waxyaabaha xad kulul oo la awoodi karo birta. Waayo, haweenka uurka leh, waxay mar dambe ka tirsan liiska la mamnuucay, gaar ahaan saddexda bilood ee saddexaad, sida ay gacan ka gassing xad-dhaaf ah.
• Waxaa ka mid ah waxyaabaha miro iyo birta khudradda - waa tufaax, fersken, muuska, abrikot, baradho, karootada, cauliflower, isbinaajka.
• Ka mid ah miro iyo nuts - iniinta iyo yicib, strawberries, blueberries iyo raspberries.
• Iyo birta ugu cereals Hodan kaleh oo sarreen ah.

  content Iron, wax soo saarka, kuwaas oo qiyaastii kala saari karaa kooxaha soo socda (mg 100 g.):

• 35 mg - boqoshaada caddaan la qalajiyey,
• 20-10 mg - beerka doofaarka, sambabada, molasses, khamiirka Brewer ee, inta hirku, abuur bocorka, kookaha, digir, sisin,
• 10-5 mg - beerka (hilibka lo'da, digaag), ukunta, wadnaha digaag luqada (hilibka doofaarka, hilibka lo'da);
• 5-1 mg - hilib bakayle, digaaga, doofaarka, iyo wan yar, hilibka lo'da, kaleh, ukunta digaagduur, digir, madow rash, blueberries, Jinka, digirta, likaha cusub, currants, digirta, abrikot, oo yicib ubaxeed, fersken, rugbrød, sabiib ah, isbinaajka, iniinta, hadhuudh, tufaax, raspberries,
• 1 mg - karootada, muuska, baradho.

  milmaan bir ah by jidhka

  dhalidda Iron by isticmaalka waxa ka sameysan, oo aan a kaxeynayo vitamin-macdanta, waa muhiim in la xasuusto qaybaha soo socda:

1. Vitamin C iyo B12 kor u nuugista degdeg ah oo bir ah. Sidaa daraadeed isku day in aad doorato saxda ah isku darka alaabta. Tusaale ahaan, haddii salad miro, ka dibna lagu daro muuska iyo tufaax dhigay orange ama liin, iyo hilibka waa ka fiican in la xiro la khudaarta, sida basbaas ama cauliflower.
2. Calcium hakiyo nuugista birta, sidaa darteed ma cunaan cuntooyinka birta-ka kooban la protein (cheese, labeen dhanaan ama caano).
3. Products ka kooban fareeshka ah (khamri ah cas, shaaha ama kafeega) ma gacan ka nuugo birta dhamaystiran oo sax ah.