Shin ƙarfe yana da matuƙar muhimmanci ga ɗanka? Bari mu gano tabbas!

Iron muhimmin sinadari ne ga jikinmu. Iron sinadari ne mai matukar muhimmanci, musamman ga girma da lafiyar yaro ƙarami. Don haka, a yau za mu yi magana game da wannan ƙarfe, yadda yake da mahimmanci ga 'ya'yanmu, yawan abin da muke buƙata, abin da zai faru idan ba mu sami isasshen abinci ba, da kuma yadda za mu samar da shi yadda ya kamata.

Menene ainihin wannan ƙarfen?

A taƙaice dai, ƙarfe ma'adinai ne da ake samu a jikinmu, da kuma a wasu abincin da muke ci da tsire-tsire. Duk da cewa jikinmu yana buƙatarsa ​​kaɗan, amma aikin da yake yi yana da girma. Shin kun ji labarin ƙwayoyin jinin ja? Waɗannan ƙwayoyin jinin ja suna ɗauke da wani furotin na musamman, wanda muke kira "hemoglobin" .

Babban aikin wannan ''Hemoglobin'' shine ɗaukar iskar oxygen da ke shiga cikin huhu lokacin da muke numfashi kuma mu kai shi ga kowace ƙwayar halitta da kyallen jiki. Ka yi tunanin hakan kamar babbar mota ce da ke isar da iskar oxygen. Don haka, wannan motar ''Hemoglobin'' an ba ta ikon 'ɗauko' iskar oxygen, kuma ƙarfen da muka ambata yana taimaka mata ta 'ɗaure' shine abin da muke kira ƙarfe. Ba tare da ƙarfe ba, ''Hemoglobin'' ba zai iya ɗaukar iskar oxygen yadda ya kamata ba.

Yanzu ka fahimci muhimmancin ƙarfe? Idan jiki ba shi da isasshen ƙarfe, jiki ba zai iya samar da '(Hemoglobin) yadda ya kamata ba. Sannan adadin ƙwayoyin jinin ja suma suna raguwa. Sakamakon haka? Nama da gabobin jikinmu ba sa karɓar adadin iskar oxygen da ake buƙata. Wannan kamar shukar da ba ta da ruwa ne. Samun wannan iskar oxygen yadda ya kamata yana da mahimmanci ga ci gaban kwakwalwar ƙaramin yaro, iyawar koyo, da aiki.

Yawancin lokaci muna samun ƙarfe daga abinci kamar nama, kifi, da kayan lambu masu duhu kore. Wasu abinci, kamar madarar jarirai da hatsi, ana ƙara musu ƙarfe, wanda ake kira ƙarfafawa.

Nawa ne ƙarfen da ƙananan yaranmu ke buƙata?

Yanzu za ka iya yin mamaki, 'Nawa ne ƙarfen da ɗana ke buƙata a kowace rana?' Ya bambanta da shekarun yaron. Bari mu ga yadda hakan ke aiki.

Daga haihuwa zuwa kimanin watanni 6

Yawanci, ga jarirai waɗanda aka shayar da nonon uwayensu kawai, ƙarfen da suke samu daga uwayensu ya isa na farkon watanni 4 zuwa 6. Wannan saboda jaririn yana adana wani adadin ƙarfe yayin da yake cikin mahaifa. Amma bayan haka, wato, bayan kimanin watanni 6, likitoci suna ba da shawarar ku fara ba su abinci mai ɗauke da ƙarfe, kamar hatsi masu ƙarfi da nama da aka dafa sosai. Wani lokaci, idan jariri da aka shayar bai da isasshen ƙarfe, likita zai gaya muku ku ba su ɗigon ƙarfe. Duk da haka, jarirai waɗanda aka ciyar da su da madarar ƙarfe ba sa buƙatar a ba su ƙarfe.

Ga jarirai daga watanni 7 zuwa shekara 1 (watanni 12)

Jariri a wannan shekarun yana buƙatar kimanin milligram 11 na ƙarfe a kowace rana. Tunda sun fara cin abinci mai gina jiki a wannan lokacin, yana da mahimmanci a haɗa da abinci mai gina jiki a cikin abincinsu.

Ga yara ƙanana daga shekara 1 zuwa 3

Waɗannan halittu masu mugunta suna buƙatar milligram 7 na ƙarfe a kowace rana.Kusan komai ake buƙata. A wannan shekarun, suna iya ɗan ƙin cin abinci, don haka yana iya zama ɗan ƙalubale ga iyaye mata su shirya abincin da zai ba su ƙarfe.

Ga yara 'yan shekara 4 zuwa 8

Suna buƙatar milligram 10 a rana. Saboda sun kai shekaru makaranta, wannan adadin ƙarfe yana da mahimmanci a gare su don ci gaba da aiki.

Ga yara 'yan shekara 9 zuwa 13

Ga mutanen da ke da wannan shekaru , milligram 8 a rana ya isa.

Ga matasa

Ya ɗan bambanta a nan.

• Yaro ƙarami yana buƙatar milligram 11 na ƙarfe a kowace rana.
• Amma yarinya ƙarama tana buƙatar kimanin milligram 15 a rana. Dalilin haka shi ne suna girma da sauri a wannan lokacin. Haka kuma, lokacin da 'yan mata suka fara yin haila, ana fitar da wani ƙarfe daga jiki ta wannan hanyar, don haka suna buƙatar ƙarin ƙarfe don rama wannan asarar. Wannan yana da matuƙar muhimmanci, kuma a matsayinmu na iyaye, muna buƙatar yin taka tsantsan game da wannan.

Waɗanda ke buƙatar ƙarin kulawa ta musamman

• Yara ƙanana waɗanda ke yin wasanni: Yara da ke yawan yin motsa jiki mai ƙarfi da kuma yin wasanni na iya rasa ƙarfe mai yawa daga jikinsu ta hanyar gumi da wasu hanyoyi fiye da talakawa. Don haka suna iya buƙatar ƙarin ƙarfe.
• Masu Cin Ganyayyaki: Tunda ba sa cin nama ko kifi, suna kuma buƙatar yin tunani game da buƙatun ƙarfe. Wannan saboda ƙarfe da ke cikin abincin dabbobi yana da sauƙin sha a jiki fiye da ƙarfe da ke cikin abincin shuka. Za mu yi magana game da hakan daga baya.

Me zai faru idan ba ku da isasshen ƙarfe? (Rashin ƙarfe)

To, yanzu mun san adadin ƙarfen da muke buƙata. To, me zai faru idan jiki bai sami isasshen ƙarfe ba? Wannan shine abin da muke kira ƙarancin ƙarfe . Wannan yanayi ne da zai iya faruwa a wasu yara, musamman yara ƙanana tsakanin shekaru 1-3 da ƙananan yara (musamman 'yan mata waɗanda ke zubar jini mai yawa a lokacin haila).

A gaskiya ma, wasu 'yan mata ƙanana, ko da lokacin hailarsu ya yi daidai, suna fuskantar haɗarin kamuwa da ƙarancin ƙarfe idan adadin ƙarfen da suke sha daga abincinsu bai isa ya maye gurbin adadin ƙarfen da aka rasa ta hanyar zubar jinin al'ada ba. Saboda haka, yana da matuƙar muhimmanci a kula da hakan ma.

Bayan shekara guda, wato, bayan watanni 12, lokacin da ƙananan yara suka daina shan madarar da aka ƙara wa ƙarfe ƙarfi, wani lokacin ba zai isa a sami adadin ƙarfe da suke buƙata daga sauran abincin da suke ci ba. Ka yi tunanin, idan ƙaramin yaronka ya daina shan madarar da suke sha a da, zai iya yi masa wahala ya sami adadin ƙarfe da yake buƙata daga abinci kawai, ko ba haka ba? A lokacin ne ƙarancin ƙarfe ke faruwa.

Rashin ƙarfe ba abu ne mai sauƙi ba.Yana iya shafar ci gaban yaro. Hakanan yana iya haifar da nakasa ta ilmantarwa, rashin tunawa, wahalar mai da hankali, da canje-canje a halaye (misali, yawan fushi, rashin natsuwa). Idan wannan ƙarancin ƙarfe ya ci gaba, zai iya haifar da wata cuta da ake kira ƙarancin ƙarfe . A taƙaice dai, yana nufin cewa adadin ƙwayoyin jinin ja a jiki yana raguwa, kuma ikon ɗaukar iskar oxygen zuwa jiki yana raguwa. Sannan yaron zai iya jin gajiya a kowane lokaci, ya zama fari, yana da wahalar numfashi, yana rashin lafiya akai-akai, kuma yana da bugun zuciya mai sauri.

Me zan yi don tabbatar da cewa ɗana ya sami isasshen ƙarfe?

Wannan ita ce tambaya mafi muhimmanci. Yana da muhimmanci mu fahimtar da yaranmu cewa sinadarin iron muhimmin bangare ne na abinci mai kyau. Bari mu dubi wasu abinci masu dauke da sinadarin iron.

Abinci mai yawan ƙarfe:

• Nama: naman sa, naman alade, akuya, kaza (musamman nama mai duhu da hanta suna da yawan sinadarin iron)
• Abincin teku: kifi (musamman mackerel da halibut), jatan lande, squid, kaguwa
• Tofu: An yi shi da waken soya, wannan kyakkyawan tushen ƙarfe ne ga masu cin ganyayyaki.
• Busassun goro (hatsi): lentil, wake, wake kore, wake, waken soya
• Kwayoyi da tsaba: gyada, cashew, almond, tsaban kabewa, tsaban sesame
• 'Ya'yan itatuwa busassu: prunes, dabino, busassun apricots
• Ganyen kore mai duhu: alayyahu, gotukola, kankun, mukunuwenna, sarana, tampala
• Abincin da ke da ƙarin ƙarfe: Hatsi na karin kumallo da aka ƙara ƙarfe, burodi, wasu nau'ikan taliya

(Ka tuna da abu ɗaya a nan: Iron da ke cikin abincin dabbobi, wato nama da kifi (wanda kuma ake kira 'heme iron'), jikinmu yana sha cikin sauƙi fiye da ƙarfe da ke cikin abincin shuka, wato kayan lambu, 'ya'yan itatuwa, da goro ('non heme iron'). Shi ya sa ya kamata ka yi tunani a kai kaɗan lokacin da kake ba wa yaro mai cin ganyayyaki ƙarfe. Amma kada ka damu, akwai hanyoyin da za a ƙara shan ƙarfe da ke cikin shuka.)

Abubuwan da ke taimaka wa jiki wajen shan ƙarfe da kyau:

To, yanzu bari mu ga abin da za mu iya yi don tabbatar da cewa yara sun sami isasshen adadin ƙarfe:

• A rage yawan shan madarar da yara ƙanana ke sha: Ya fi kyau a rage yawan madarar zuwa oza 16-24 na ruwa (millilita 473-710) a rana. Idan suka cika cikinsu da madara, ƙila su rage cin sauran abinci masu ɗauke da sinadarin iron. Haka kuma, sinadarin calcium da ke cikin madara na iya shafar ƙarfin jiki na shan ƙarfe.
• Ci gaba da ba wa jarirai hatsi masu ƙarfe: Ya fi kyau a ba su waɗannan har sai yaronka ya kai kimanin watanni 18-24, kamar yadda likitanka ya shawarce ka.
• Lokacin da ake ba su abinci mai yawan sinadarin iron, a ba su abinci mai ɗauke da bitamin C:Misali, lokacin da ake ba da abinci mai ɗauke da ƙarfe, a ƙara ɗan lemun tsami a ciki, ko a ƙara wani abu mai wadataccen bitamin C, kamar lemu, tangerines, guava, strawberries, gwanda, tumatir, broccoli, da barkono, a cikin abincin. Domin bitamin C wani abu ne da ke ƙarawa kuma yana taimaka wa jiki wajen shan ƙarfen da aka samo daga tsirrai. A yi tunanin hakan a matsayin wani abu da ke ƙara 'ƙarfafa' shan ƙarfe.
• A guji ba da kofi da shayi a lokacin cin abinci: Duk waɗannan suna ɗauke da wani sinadari da ake kira 'tannins' . Waɗannan 'tannins' suna rage shan ƙarfe a jiki. Don haka, ba da waɗannan kusa da lokacin cin abinci (awa ɗaya kafin ko bayan cin abinci) ba kyakkyawan ra'ayi ba ne, musamman ga yara ƙanana.

Don haka, ga wasu abubuwa da za a tuna daga abin da muka tattauna!

To, mun yi magana sosai game da ƙarfe, ko ba haka ba? Ina tsammanin kun fahimci hakan sosai yanzu. A ƙarshe, yana da mahimmanci ku tuna da waɗannan abubuwan:

• Iron yana da matuƙar muhimmanci ga ci gaban 'ya'yanmu, lafiyarsu, da kuma aikin kwakwalwa. Ana amfani da shi wajen samar da sinadarin hemoglobin, wanda ke taimakawa wajen ɗaukar iskar oxygen a cikin jiki.
• Adadin ƙarfe da ake buƙata ya bambanta dangane da shekarun yaron. A yi hankali game da hakan. A kula da ƙananan 'yan mata, yara da ke wasa da wasanni, da kuma yara masu cin ganyayyaki.
• Rashin ƙarfe da kuma ƙarancin ƙarfe sune yanayi da ka iya shafar rayuwar yaro. Saboda haka, idan yaronka ya yi fari, ya gaji a kowane lokaci, yana da rashin cin abinci, ko kuma yana fuskantar matsala wajen koyo, sai ka nemi shawara daga likita.
• A haɗa da abinci mai sinadarin ƙarfe (nama, kifi, kayan lambu masu duhu kore, goro, abinci mai sinadarin ƙarfe) a cikin abincin da yaronku ke ci kowace rana. A samar da abinci mai kyau da daidaito.
• A ba da sinadarin iron tare da abinci mai ɗauke da bitamin C don taimakawa jiki ya sha shi sosai. A rage yawan kofi da shayi da ake bayarwa kusa da lokacin cin abinci.
• Idan kana da wata shakka, idan kana ganin yaronka yana da ƙarancin ƙarfe, abin da ya fi kyau shi ne ka yi magana da likita. Sannan, idan ya zama dole, za su iya yin gwaje-gwaje su kuma ba ka shawara kan ainihin abin da za ka yi. Likitan kuma zai iya rubuta maka ƙarin sinadarin ƙarfe.

Lafiyar 'ya'yanmu ita ce mafi daraja da muke da ita. Don haka, bari mu yi ƙoƙarin gina musu makoma mai kyau da farin ciki ta hanyar sanin waɗannan ƙananan abubuwa da suka shafi abinci mai gina jiki!

` Iron, abinci mai gina jiki ga yara, ƙarancin ƙarfe, rashin jini, bitamin C, abinci mai daidaita, (Iron)