الحديد (Iron)

Ø£ÙÙÙت٠٠دÙر٠Ù٠اÙجسÙ:

  • أساس٠Ù٠عÙÙÙØ© ÙÙ٠اÙØ£ÙسجÙÙ, ÙÙÙ٠جزء ÙÙÙ Ù٠تÙÙÙ٠اÙد٠٠Ùذ٠اÙخاصÙØ© ÙÙÙØ© جدا ÙÙرÙاض٠ÙÙÙÙ Ùحتاج Ø¥ÙÙ ÙÙÙØ© ÙبÙرة Ù٠اÙØ£ÙسجÙÙ Ùأداء اÙتÙارÙ٠اÙÙÙائÙØ©.
  • ÙÙÙ Ø®Ùا٠اÙÙÙرسات Ø­ÙØ« Ùت٠صÙاعة Ù٠جدÙد Ù٠اÙد٠٠ÙرÙات اÙد٠اÙØ­Ùراء ٠اÙت٠تحتاج Ø¥ÙÙÙ ÙتتÙ.
  • ÙتÙاع٠Ùع اÙعدÙد Ù٠اÙØ¥ÙزÙÙات.

أعراض ÙÙصÙ:

  • Ø£ÙÙÙÙا (ÙÙر اÙدÙ).
  • اÙاÙتئاب.
  • إرÙاÙ.
  • ÙزÙÙ ÙعÙÙ.
  • ÙزÙ٠شدÙد Ø®Ùا٠اÙدÙرة اÙØ´ÙرÙØ©.
  • ÙشاÙÙ ÙضÙÙØ©.

Ùخاطر اÙجرعة اÙزائدة:
Ùجب عد٠تÙاÙÙ ÙÙÙات ÙبÙرة Ù٠اÙحدÙد, Ø­ÙØ« زÙادت٠ساÙØ© ٠تؤد٠اÙÙبد ٠اÙÙÙب, ٠تؤد٠زÙادت٠أÙضا٠إÙ٠تخÙÙÙ Ùسبة اÙزÙÙ Ù٠اÙدÙ.

اÙجرعة اÙÙÙترحة:
15 ÙÙغ٠ÙÙÙÙا٠Ùحد أدÙÙ.
15-50 ÙÙغ٠ÙÙÙÙا٠ÙÙاعب٠بÙاء اÙأجسا٠٠اÙرÙاضÙÙÙ.

Ø£Ù٠اÙÙصادر:
اÙÙØ­ÙÙ, اÙأسÙاÙ, اÙدجاج, اÙحبÙب, اÙÙÙاÙÙ, اÙخضرÙات, اÙتÙر.

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