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| Abincin da ke ƙara jini |
Abincin da ke ƙara jini: cikakken bayani kan iron, Vitamin C, B12 da folate, tare da jerin abinci masu inganci bisa ilimin masana.
Rashin isasshen jini (anemia) matsala ce da ke shafar miliyoyin mutane a duniya, musamman mata, yara, da masu fama da rashin gina jiki. Abinci na taka muhimmiyar rawa wajen taimaka wa jiki samar da jajayen ƙwayoyin jini masu lafiya, waɗanda ke ɗaukar iskar oxygen zuwa dukkan sassan jiki. Wannan cikakken bayani zai taimaka maka fahimtar abincin da ke ƙara jini, dalilin da yasa suke aiki, da yadda za ka haɗa su cikin rayuwarka ta yau da kullum.
Menene “ƙara jini” a fannin lafiya?
Lokacin da ake cewa abinci “na ƙara jini,” ana nufin yana taimaka wa jiki:
- Samar da jajayen ƙwayoyin jini (red blood cells),
- Ƙara sinadarin hemoglobin (wanda ke ɗauke da iskar oxygen),
- Gyara ko hana matsalar anemia.
A cewar Hukumar Lafiya ta Duniya (WHO), mafi yawan nau’in anemia yana da alaƙa da ƙarancin iron, Vitamin B12, ko folate. Wannan shi ya sa masana ke ba da shawarar cin abinci masu wadatar waɗannan sinadarai.
Manyan sinadarai da ke taimakawa ƙara jini
1. Iron (Baƙin ƙarfe)
Iron shi ne ginshiƙin samar da hemoglobin. Idan ba shi da yawa a jiki, jini ba zai iya ɗaukar iskar oxygen yadda ya kamata ba.
2. Vitamin C
Ba ya ƙara jini kai tsaye, amma yana taimakawa jiki shakar iron, musamman wanda ya fito daga tsirrai (non-heme iron).
3. Vitamin B12
Yana taimakawa samar da jajayen ƙwayoyin jini masu ƙarfi da lafiyar jijiyoyi.
4. Folate (Vitamin B9)
Yana da muhimmanci ga rabuwar ƙwayoyin jini da samar da DNA.
Bisa bayanan National Institutes of Health (NIH), haɗin waɗannan sinadarai yana da matuƙar muhimmanci wajen hana anemia da inganta lafiyar jini gaba ɗaya.
Abincin da ke da wadataccen Iron (Baƙin ƙarfe)
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| Abincin da ke ƙara jini |
Nau’ikan Iron guda biyu
- Heme Iron: daga dabbobi, yana shiga jiki cikin sauƙi.
- Non-Heme Iron: daga tsirrai, yana buƙatar taimakon Vitamin C.
A. Heme Iron (daga dabbobi)
- Jan nama (naman sa, rago, akuya):
Shi ne mafi inganci wajen ƙara jini, saboda iron ɗinsa yana shiga jiki da sauri. - Kaji da kifi:
Kaza, turkey, sardines, tuna, da salmon suna taimakawa ƙara hemoglobin. - Hanta da gabobin dabbobi:
Hanta na ɗaya daga cikin abinci mafi wadatar iron, B12, da folate.
B. Non-Heme Iron (daga tsirrai)
- Wake da legumes:
Wake, lentil, chickpeas, da masar suna taimakawa ƙara jini ga masu cin ganyayyaki. - Ganyen kori masu duhu:
Alayyahu (spinach), kale, da ganyen zogale suna da amfani sosai. - ’Ya’yan itatuwa busassu:
Dabino, zabibi, da prunes suna ƙara iron tare da kuzari. - Kwayoyi da tsaba:
Pumpkin seeds, almonds, da sunflower seeds suna tallafawa lafiyar jini. - Abincin da aka ƙarfafa:
Wasu hatsi na karin kumallo da burodi ana ƙara musu iron a masana’antu.
Abincin da ke da wadataccen Vitamin C
Vitamin C yana taimaka wa jiki shakar iron sau biyu fiye da yadda zai yi ba tare da shi ba.
- Lemun zaki, lemun tsami, grapefruit
- Strawberries, blueberries
- Tumatir da kayan tumatir
- Bell peppers (ja da rawaya)
- Broccoli da kabeji
- Kiwi
Shawarar masana: Ka haɗa abincin iron daga tsirrai da abincin Vitamin C a lokaci guda domin sakamako mafi kyau.
Abincin da ke da wadataccen Vitamin B12
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| Abincin da ke ƙara jini |
Vitamin B12 na taimakawa wajen hana megaloblastic anemia.
- Naman sa, kaza, rago
- Kifi da abincin teku (salmon, tuna)
- Madara, yogurt, cuku
- Kwai
- Abincin da aka ƙarfafa ga vegetarians (kamar hatsi da madarar shuka)
Abincin da ke da wadataccen Folate (Vitamin B9)
- Ganyen kori masu duhu
- Wake da legumes
- Asparagus
- Broccoli
- Avocado
- Abincin da aka ƙarfafa da folate
Yadda ake haɗa abinci domin ƙara jini da sauri
Misalin haɗin abinci mai kyau
- Wake + tumatir + lemun tsami
- Jan nama + kayan lambu masu ganye
- Alayyahu + barkono ja
- Hanta + broccoli
Wannan tsarin yana bin shawarar masana abinci, kamar yadda Harvard T.H. Chan School of Public Health ke bayani kan inganta shakar iron ta hanyar haɗa abinci masu dacewa.
Abubuwan da ke hana shakar iron (a kiyaye)
- Shan shayi ko kofi nan da nan bayan cin abinci
- Yawan cin abinci mai calcium a lokaci guda da iron
- Yawan amfani da antacids ba tare da shawarar likita ba
Wa ya fi buƙatar abincin da ke ƙara jini?
- Mata masu jini na al’ada (menstruation)
- Mata masu ciki ko shayarwa
- Yara masu tasowa
- Masu fama da gajiya ko raunin jiki
- Masu cin ganyayyaki kawai (vegetarians/vegans)
Idan kana fama da alamun anemia mai tsanani, yana da muhimmanci ka tuntubi ƙwararren likita ko duba shawarwarin kiwon lafiya daga hukumomi kamar CDC domin gwaji da shawarwari.
Kana son inganta lafiyar jinin ka ta halitta? Fara da gyara abincin ka yau, ka haɗa iron, Vitamin C, B12, da folate a kullum.
Kammalawa: Dalilin da ya sa abinci yake da muhimmanci wajen ƙara jini
Abinci na taka muhimmiyar rawa wajen samar da jini mai ƙarfi da lafiya. Ta hanyar cin abincin da ke ƙara jini yadda ya kamata, za ka iya hana anemia, ƙara kuzari, da inganta lafiyar jiki gaba ɗaya. Ba sai ka dogara da magunguna kawai ba; sau da yawa, abin da kake ci a kullum shi ne mafi tasiri.
Ka tsara tsarin abincin ka bisa wannan jagora, kuma idan kana da shakku ko matsala mai tsanani, ka tuntubi likita domin gwaji da shawarwari na ƙwararru.
