Iron Wale Desi Khanay: Khoon Ki Kami Mein Kya Khayen Aur Kaise Pakayen Ke Iron Jazb Ho

1. Pehle yeh samjhein: iron kitna chahiye aur masla kitna bara hai

Hamare ghar mein jab kisi ko thakan, chakkar ya rang peela lagta hai to pehla jumla yehi hota hai: "khoon ki kami hai, kuch khilao". Baat ghalat nahi, magar sawal yeh hai ke kya khilayein aur kaise, kyunke har iron wala khana jism mein barabar jazb nahi hota.

UNICEF ke National Nutrition Survey 2018 ke mutabiq Pakistan mein bachay paidaish ki umar ki 40 fisad se zyada khawateen anemic hain, aur paanch saal se chhote bachon mein anemia aur bhi aam hai. Yani yeh chand gharon ka nahi, poore mulk ka masla hai.

MedlinePlus (NIH) ke mutabiq 19 se 50 saal ki khawateen ko roz 18 mg iron chahiye, jab ke mardon ko sirf 8 mg. Hamal mein zaroorat 27 mg tak chali jati hai, aur 14 se 18 saal ki larkiyon ko 15 mg. Farq itna bara is liye hai ke mahwari ke saath har mahine iron ka nuqsan hota hai.

2. Gosht wala iron aur daal wala iron: farq kya hai?

Khuraak mein iron do tarah ka hota hai. Gosht, murghi, machli aur kaleji wala iron jism aasani se jazb kar leta hai. Daal, chanay, palak, khajoor aur anaaj wala iron mojood to hota hai magar MedlinePlus ke mutabiq jism ke liye isay jazb karna mushkil hota hai.

Is ka matlab yeh nahi ke daal palak bekaar hain. Matlab sirf yeh hai ke sabzi aur daal wale iron ko sahi saathi chahiye. Agli sections mein yehi saathi batayenge, aur yeh sab cheezen hamare bazaar mein roz milti hain.

3. Desi khanay jin mein iron hota hai

Gosht aur anday ki taraf se: kaleji, lean beef aur mutton, murghi ka gehra (raan wala) gosht, machli jaise tuna aur salmon, aur anday khaaskar zardi. MedlinePlus in sab ko iron ke behtareen zariyon mein shumar karta hai.

Daalon aur phalion mein: masoor, chana, lobia, soybean aur sookhi phaliyan. Sabziyon mein palak, sarson ka saag, broccoli aur dosri hari pattay wali sabziyan. Sookhe mewon mein khubani, kishmish aur aloo bukhara jaise sookhe phal, aur badam.

Anaaj mein poora gandum (chokar wala atta), bajra, jau aur brown rice. Jo cereals ya atta "iron fortified" likh kar aata hai wo bhi iron deta hai, label dekh lein. Aur ek baat jo bohat log nahi jaante: MedlinePlus ke mutabiq doodh iron ka bohat kamzor zariya hai.

4. Paanch asaan desi tarkeebein jo iron bhi dein aur jazb bhi karayein

Masoor ki daal, upar nimbu nichora hua aur saath tamatar pyaz ka salad. Daal ka iron aur nimbu tamatar ka vitamin C ek saath, yeh sab se sasti aur asaan jori hai.

Palak gosht ya palak murghi. MedlinePlus ke mutabiq hari sabzi ke saath thora gosht, machli ya murghi khane se sabzi wale iron ka jazb teen guna tak barh sakta hai. Yani palak gosht sirf zaiqe ka nahi, hisaab ka bhi kamal hai.

Chanay ki chaat: ublay chanay, tamatar, hari mirch, dhania aur khoob nimbu. Shaam ki bhook ke liye chips ki jagah yeh rakhein.

Anday ki bhurji tamatar ke saath, aur saath chokar wale atte ki roti. Zardi iron deti hai, tamatar jazb mein madad.

Nashte mein dalia ya oats, upar kati hui khubani, kishmish aur chand badam. Agar loha (cast iron) ki karahi ya tawa ghar mein hai to us mein pakayen; MedlinePlus ke mutabiq is se khane mein iron ki miqdar barh sakti hai.

5. Jo cheezein iron ka jazb kam karti hain

Sab se bari: chai. MedlinePlus ke mutabiq kali chai mein aisi cheezein hoti hain jo khane ke iron se jur jati hain aur jism usay jazb nahi kar pata. Hamare yahan khane ke foran baad chai ka riwaj hai, isi liye daal palak kha kar bhi faida kam milta hai. Khane aur chai ke darmiyan kam az kam ek ghante ka waqfa rakhein.

NIH ke mutabiq calcium bhi iron ke jazb mein rukawat dal sakta hai, is liye iron wale khane ke saath bohat zyada doodh ya dahi na lein, doodh ko alag waqt par rakhein.

Aur jo cheez jazb barhati hai wo vitamin C hai: nimbu, kinnu, amrood, tamatar, shimla mirch aur aloo. Har iron wale khane mein in mein se ek shamil kar lein.

6. Bachon aur khawateen ke liye khaas baatein

MedlinePlus ke mutabiq bachon ko tehreeban chhe mahine ka iron paidaishi milta hai; is ke baad unhein iron wali khuraak ya doctor ke mashware se iron fortified cheezein chahiye. Ek se chaar saal ke bachon ko din mein do se teen cup doodh kaafi hai; is se bohat zyada doodh pilane se "milk anemia" ho sakta hai, kyunke doodh pait bhar deta hai aur iron nahi deta.

Jin khawateen ki mahwari bhari hoti hai, jo hamil hain ya haal mein bacha hua hai, unhein sab se zyada khatra hota hai. In ke liye sirf khuraak kaafi nahi ho sakti, test zaroori hai.

Iron ki goliyan bachon ki pohanch se door rakhein. MedlinePlus ke mutabiq bachay zyada iron ki goliyan ya syrup nigal kar iron poisoning ka shikar ho sakte hain.

7. Doctor se kab milein

Agar thakan hafton se hai, saans phoolti hai, sar dard aur chakkar rehte hain, naakhun chamche ki tarah dhanste ja rahe hain, ya mahwari bohat bhari hai to CBC aur ferritin test karwa lein. Doctor hi batayega ke kami kitni hai aur wajah khuraak hai ya kahin se khoon beh raha hai.

Iron ki goliyan test ke baghair khud na shuru karein. Khuraak ki tabdeeli har koi aaj se kar sakta hai, magar dose aur muddat doctor ka faisla hai.

Hawalay (Sources)

• MedlinePlus (NIH): Iron in diet
• UNICEF Pakistan: National Nutrition Survey 2018, Key Findings Report
• Dawn (2019): Pakistan faces nutrition emergency, NNS 2018 findings
• NIH Office of Dietary Supplements: Iron fact sheet for consumers

Note: Yeh maloomat sirf aam agahi ke liye hai, ilaj ka mutabadal nahi. Koi bimari, hamal, ya musalsal alamaat hon to doctor se zaroor mashwara karein.