Abinci tare da ƙarfe wanda ba zai iya ɓacewa a cikin abincin yara ba

Lafiyayyen abinci

A lokuta da dama munyi magana game da mahimmancin a daidaitaccen abinci mai kyau a cikin yara. A yau muna so mu ba ku wasu jagororin, da girke-girke don 'ya'yanku maza da mata don cin abinci mai wadataccen ƙarfe kusan ba tare da an sani ba. Koyaya, wani lokacin anemia, duka na yara da mata masu ciki. Kuna iya dubawa wannan labarin don ƙarin bayani game da ƙarshen. Amma 

Kuma ku yi hankali! Domin Yana da mahimmanci a cinye ƙarfe kamar yadda yake a yi shi ta hanya madaidaiciya, wanda aka haɓaka tare da abinci wanda ke haɓaka kaddarorin sa.

XNUMX abinci mai arzikin baƙin ƙarfe

Idan muka yi jerin abinci mai wadataccen ƙarfe, gabaɗaya, zaku ga cewa aƙalla wasu na iya haifar da hakan rashin haƙuri ko rashin lafiyan jiki yaranka, musamman idan kanana ne. Daga baya mun keɓe wani sashi don abinci tare da baƙin ƙarfe don jarirai.

Abincin dake da yawan ƙarfe shine kayan kamshi kamar su thyme, dill, thyme, basil, bay leaf da sauransu, amma a gefe guda, yayin da muke ɗaukar ƙananan abubuwa, ba ma cin ribarsa da yawa. Bayan wannan jerin abinci goma masu wadataccen ƙarfe, wannan zai kasance, kifin kifi, kifi, hatsi, gwaiduwa, naman gabobi, kayan lambu masu duhu masu duhu, nama, goro da 'ya'yan itace. Amma duk ba iri daya suke ba, kuma ba su da rabo daya.

Kodayake da alama baƙon abu ne akwai hanyoyi biyu da zaka iya samun ƙarfe a cikin abinci: abin da muke kira heme, wanda ya samo asali ne daga dabba, da baƙin ƙarfe mara ɗan heme, ana gabatar dashi a cikin kayan lambu. Wanda na asalin dabba Yana da halayyar da jikin mu yake sha sosai, kusan kashi 25% na abin da abinci ya ƙunsa. Madadin haka, baƙin ƙarfe mara nauyi mun shanye shi da kyau, tsakanin kashi 3 zuwa 10, kuma ya dogara da wasu dalilai. Misali, wani lokacin a cikin abinci iri daya, akwai wani nau'in ma'adinai wanda yake hana shan ƙarfe. Wannan shine dalilin da ya sa yana da kyau, abin da muka ji sau da yawa, a ci lemu bayan lentil, don su ƙara ciyar da mu, ko kada mu sha madara ko abubuwan ci bayan cin alayyafo.

Abincin ƙarfe ya dace da jarirai

A cikin jariran da bai kai ba, likitocin yara sukan ba da shawarar ƙarin ƙarfe don rigakafin. Hakanan yana faruwa a jariran da mahaifiyarsu ke wahala ko ta sha wahala daga cutar karancin jini a lokacin da take da ciki ko kuma a yanayin cin abincin roba. Da Yaran madara sun hada da karin ƙarfe.

Yaran da ke tsakanin watanni 9 zuwa 24 sun girme mai saukin kamuwa da rashin ƙarancin ƙarfe, Wato abin da rashin ƙarfe ke haifarwa. Kyakkyawan karin kumallo na iya zama ruwan almond, tare da hatsi, mafi kyau idan sun kasance cikakke, suna da baƙin ƙarfe, kuma ba suga ba. Ko tare da wasu kukis na oatmeal.

Idan kanaso ka kara karfin sinadarin iron a cikin abincinka, dole ne kayi hakan tortillas kawai tare da gwaiduwa. Wannan saboda idan kayi amfani da duka kwan, abun ƙarfe ya ragu da rabi. Dole ne ku sami ɗan daidaitawa a cikin wannan yanayin tunda gwaiduwa tana da wadataccen mai da ƙwan cholesterol. Kullum ana shigar da kwan a cikin abinci kimanin watanni 10.
Duk nau'ikan nama suna da ƙarfe na asalin dabba, mai sauƙin sha. Haɗa su cikin abincin jaririnku, iyakance jan nama kuma koyaushe yana fifita yankakken mara. 'Ya'yan itacen da ke da baƙin ƙarfe mafi yawa kiwi ne, amma ba a ba da shawarar haɗa shi ba har zuwa shekaru 6. A halin yanzu ya hada da kowane irin Citrus, da kuma plums.

Duk wannan, a cikin yara da jarirai dole ne ku kasance kula da ƙwayoyin cuta na hanji, yana da kyau ayi gwajin kwalliya na yau da kullun.

Wasu girke-girke masu ban sha'awa ga yara


Ga yara, kamar yadda mahimmanci kamar dandano shine gabatarwa daga tasa. Don haka idan kuna da ɗan lokaci, ku ciyar da fewan mintoci kaɗan don yin kwalliya da 'ya'yan kabewa, pistachios, strawberries, ko kuma duk wani sinadarin da zai iya ba da mamaki. Ko da don hamburger ne mai sauƙi, zai fi kyau idan an yi shi da murmushi.

A sauƙin girke-girke shine wake da wake. Kuna iya dafa su, ko a soya su kadan a cikin kaskon. Manufar ita ce, bayan an murƙushe su kuma za ku iya saka su a gasa, kamar koren baƙon cream. Add turmeric, kuma dandano yana da ban mamaki.

Lentils, chickpeas, da wake sun fi sauki ga yara su narke idan sun kasance kun yi a cikin puree, da kuma yi masa kwalliya da faski, coriander, ko alayyahu a matsayin tsiri.


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