3 akapusa matipi ekurapa kupererwa neropa
Zvemukati
- 1. Idya chikafu chine ayini pakudya kwese
- 2. Idya michero ine acidic pamwe nekudya
- 3. Dzivisa kudyiwa kwezvikafu zvine calcium
Kurapa kupererwa neropa, zvakafanira kuwedzera huwandu hwehemoglobin muropa, inova chikamu cheropa rinotakura oxygen munzvimbo dzakasiyana dzemuviri.
Chimwe chezvikonzero zvinowanzoitika zvekuderera kwehemoglobin kushomeka kwesimbi mumuviri uye, nekudaro, kuwedzera kudyiwa kwezvikafu zvakapfuma mune ichi chikafu inzira yakanaka yekusimudzira kurapwa kunoratidzwa nachiremba, kunyanya pakubata nekushaya ropa. .kushaikwa kwesimbi.
Aya anotevera matipi matatu akapusa asi akakosha anokutendera kuti uwedzere kurapwa kweanemia mune kushomeka kwesimbi:
1. Idya chikafu chine ayini pakudya kwese
Chikafu chakafuma nesimbi chinonyanya kuve nyama tsvuku, huku, mazai, chiropa uye zvimwe zvekudya zvemiti, zvakaita sebeet, parsley, bhinzi nenyemba. Izvi zvekudya zvinofanirwa kuverengerwa pakudya kwese, uye zvinwiwa zvakaita se sangweji kana tapioca ine zai, chizi kana nyama yakakangwa, semuenzaniso, inogona kugadzirwa.
Kune zvakawanda zvekudya zvinogona kubatsira kuwana zvakarumbidzwa huwandu hwezuva nezuva, mimwe mienzaniso yacho iri:
| Chikafu | Huwandu hwesimbi muna 100 g | Chikafu | Huwandu hwesimbi muna 100 g |
| Nyama, asi kazhinji chiropa | 12 mg | Parsley | 3.1 mg |
| Zai rose | 2 kusvika 4 mg | Vakaomeswa | 1.9 mg |
| Bhari yebhari | 6.5 mg | Açaí | 11.8 mg |
| Nyemba nhema, nyemba uye soya mbishi | 8.6 mg; 1.4 mg; 8.8 mg | Prune | 3.5 MG |
| Sipinashi nyowani yemakedheni, watercress uye arugula | 3.08 mg; 2.6 mg; 1.5 mg | Muonde musirasi | 5.2 mg |
| Oysters uye mussels | 5.8 mg; 6.0 mg | Akashayiwa mvura Jenipapo | 14.9 mg |
| Oat flakes | 4.5 mg | Jambu | 4.0 mg |
| Brazil nzungu | 5.0 mg | Raspberry musirasi | 4.1 mg |
| Rapadura | 4.2 mg | Avocado | 1.0 mg |
| Cocoa upfu | 2.7 mg | Tofu | 6.5 mg |
Uye zvakare, kubika chikafu muhari yedare kunobatsirawo kuwedzera huwandu hwesimbi mune izvi zvekudya. Ona 3 manomano ekuvandudza chikafu nesimbi.
2. Idya michero ine acidic pamwe nekudya
Iyo simbi irimo muzvikafu zvemavambo emiti, senge bhinzi nebeet, yakanyanya kuoma kupinza ura, ichida vhitamini C kuwedzera mwero wekutorwa nemuviri. Neichi chikonzero, kudya michero ine acidic uye miriwo mitsva ine chikafu, izvo zvinowanzo kuve zvakapfuma muvhitamini C, zvinobatsira kurwisa kupererwa neropa.
Nekudaro, matipi akanaka ndeekunwa muto wemandimu panguva yekudya kana kudya michero senge maorenji, mapainapple kana cashews yedessert, uye kugadzira majusi akapfuma nesimbi uye vhitamini C, senge beet muto nemakarotsi nemaorenji.
3. Dzivisa kudyiwa kwezvikafu zvine calcium
Chikafu chakazara calcium, senge mukaka uye zvigadzirwa zvemukaka, zvinoderedza kunwa kwesimbi uye zvinofanirwa kudzivirirwa panguva yekudya kukuru, sekudya kwemasikati uye kwemanheru. Mukuwedzera, zvinwiwa zvinodhaka, kofi, chokoreti uye doro zvinogonawo kukanganisa kunwa uye zvinofanirwa kudzivirirwa.
Aya matanho ekuzvidzivirira anofanirwa kuteverwa mukati mekurapa kweanemia uye haabatanidze kukosha kwekutora mishonga yakatemwa nachiremba, asi inzira yechisikigo yekupedzisa nekuvandudza kudya.
Tarisa vhidhiyo uye uone mamwe matipi kubva kuna anoona nezvehutano kurapa kupererwa neropa nekukurumidza:
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