الاطعمة الغنية بالحديد.

vegetables

عندما تشعرين بالارهاق وزيادة ضربات القلب مع اقل حركة فهذا يعني انك تعانين نقص في الحديد

الذي بات من اكثر الامراض شيوعا عند النساء والاطفال ..

فلذلك عليكِ مراعاة نظام غذائك وان يكون اعتمادك على المأكولات الغنية بالحديد وليس عللى الادوية ..

الاطعمة التي تحتوي على الحديد هي:

اللحوم والبيض

اللحوم الحمرا بشكل خاص   تضم نسبة عالية من البروتين الذي يحتاجه الجسم وتضم ايضا نسبة عالية من الحديد الذي يحتاجه الجسم , والكبدة من اكثر الاطعمة التي تحتوي على الحديد وفيتامين C وفيتامينA

.يعتبر البيض غذاءً كاملاً، لاحتوائه على البروتين والدهن والفيتامينات والهرمونات والأملاح المعدنية وهيدرات الكربون.

يعد البيض واحد من أغني مصادر السيلينوم حيث يشكل علي حوالي 22%  من البيض .وهو معدن أساسي بجانب اليود المطلوب لإفرازت الغدة الدرقية .وتفعيل التمثيل الغذائي –

الأسماك:

القريدس, التون, السردين , المحار يحتوا على نسبة عالية من الحديد ..

 

الخضروات:

البروكلي,البازلاء, الفاصوليا , السلق , الملفوف,السبانخ,الشمندر, من الخضروات الغنية بالحديد .

 

الفاكهة:

من الفواكه اللغنية بالحديد : البطيخ، الفريز، الزبيب، التين، الخوخ الطازج والمجفف، التمر، ، المشمش المجفف.

الخبز والنشويات:

احرصي على احتواء وجباتك الأساسية على الخبز الأسمر، الأرز، الشوفان، الذرة أو منتجات القمح بشكل عام، لأن بهذه الطريقة يمكنك تعويض نقص الحديد في جسمك بكل سهولة.

الحبوب:

 الفول، الفاصوليا البيضاء، العدس، الحمص، فول الصويا،  نسبة الحديد فيها عالية.

المكسرات:

 الفول السوداني، اللوز أو الفستق  قيمتها الغذائية عالية.

لا تدعي يومك يمر دون تناول احدى هذه الخيارات وستتمكنين من علاج فقر الحديد.

 

 

maya

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