Iron, zinc, aidin, omega-3 da calcium ba tare da kayayyakin dabbobi ba

Mahimman lambobi

Iron: yawan yana da sauƙi, shan shine mabuɗin

Abincin shuke-shuke yana ba da iron mai yawa — lentil, tofu, 'ya'yan kabewa, hatsi, busassun apricot — amma a matsayin iron mara-haem, wanda jiki ke sarrafa shansa kuma abincin da ke tare da shi yana canza shi. Bitamin C, citric acid da fermentation suna ƙara shi; phytate, kari na calcium, shayi da kofi suna rage shi. A aikace: sa lemon tsami, barkono ko tumatir tare da wake, kuma sha shayi tsakanin abinci maimakon tare da su.

• Jikewa, fitarwa da fermentation na sourdough suna rage phytate sosai.
• Tukwanen da aka yi da iron na iya ƙara iron a cikin abinci mai tsami.
• Mutanen da ke al'ada suna da buƙatu mafi girma; a bincika ferritin maimakon yin zato.

Zinc: dokoki iri ɗaya, ƙaramin bambanci

Dukan hatsi, legumes, tsaba, tofu da goro (cashews) suna ba da zinc tare da phytate. Jiƙa, fermentation da yisti na iya inganta samuwa. Mutanen da ke cin abinci mai yawan phytate na iya buƙatar ƙarin zinc; adadin da ƙarin kashi ɗaya ya bayar ya dogara da abinci da rabo.

Aidin: wanda aka fi watsi da shi gaba ɗaya

Abincin shuke-shuke yana da ƙarancin aidin sai dai idan an shuka shi a ƙasa mai wadatar aidin, kuma yawancin madarar shuke-shuke ba a ƙarfafa su ba. Gishiri mai aidin shine maganin kiwon lafiyar jama'a na duniya kuma yana aiki a nan ma; kari na 150 µg shine madadin. Ganyen ruwa ba shi da tabbas a wata hanyar — kelp na iya ba da dubban micrograms kuma ya haifar da rashin aikin thyroid.

Omega-3: kauce wa matsalar juyawa

ALA daga flax, chia da walnuts suna juyawa zuwa EPA da DHA a ƙananan ƙimar da kuma masu canzawa. Man algae yana ba da DHA kuma, a wasu samfurori, EPA kai tsaye. Duba abun ciki na samfur da gwajin inganci; EFSA tana saita isasshen abincin babba na 250 mg/day haɗin EPA da DHA.

Calcium da bitamin D

Madarar shuka da aka ƙarfafa, tofu da aka saita da calcium, kale, bok choy da ruwan 'ya'yan itace da aka ƙarfafa na iya taimakawa wajen biyan bukatun calcium; duba lakabi da rabo. Calcium na alayyahu ba ya sha sosai saboda oxalate. Bukatun Vitamin D sun dogara ne akan hasken rana, shekaru da sauran abubuwa; shawarar UK tana ba da shawarar la'akari da 400 IU kowace rana a lokacin kaka da hunturu.

A kallo

Abubuwan gina jiki guda biyar: manufa, ingantattun tushe, da dabara mai amfani

Ra'ayoyin gama gari

Tambayoyin da mutane ke yi

Wane kari ne ake buƙata da gaske?

Yi amfani da ingantattun abinci ko kari na B12. Vitamin D da iodine na iya buƙatar kari dangane da bayyanar da abinci; man algae zaɓi ne don kai tsaye EPA/DHA.

Yaya zan ƙara shan iron?

Haɗa abinci mai wadatar iron tare da bitamin C, jika ko fitar da legumes, yi amfani da burodi mai yisti ko sourdough, kuma a sha shayi da kofi tsakanin abinci.

Shin ganyen ruwa tushe ne mai lafiya na aidin?

Sai dai a cikin adadi mai ma'auni. Kelp musamman na iya wuce iyakar aminci sau da yawa a cikin hidima ɗaya.

Ina buƙatar kari na calcium?

Duba jimlar abincin calcium akan manufa ta shekarunka. Madara da aka ƙarfafa da tofu da aka saita da calcium suna taimakawa, amma gilashi biyu ko rabo ɗaya na tofu na iya ba su biyan cikakken buƙatar yau da kullun ba.

Wane gwajin jini ne ya cancanci yi?

Ka tambayi likita game da gwaje-gwaje bisa ga alamomi da abubuwan da ke janyo hadari. B12 tare da MMA idan ya dace, ferritin don zargin rashin ƙarfe, da kuma takamaiman gwajin bitamin D ko na thyroid na iya zama da amfani.

Tushe

An samo alkaluma daga tushen da aka jera a karshen wannan jagorar.

• NIH ODS — Iron, Zinc, Iodine, Calcium fact sheets
• WHO — Iodine deficiency guidance
• EFSA — Dietary reference values for EPA and DHA
• Hallberg & Hulthén — Prediction of dietary iron absorption
• British Dietetic Association — Plant-based diets

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