Maitiro ekuvandudza kunwa kwesimbi kurwisa kupererwa neropa

Zvemukati

• Tricks yekuwedzera kutora kwesimbi
• Zvokudya zvine iron
• Onawo:

Kuvandudza kunwa kwesimbi mumatumbu, nzira dzakadai sekudya michero yemucitrus yakadai seorenji, chinanazi uye acerola inofanirwa kushandiswa, pamwe chete nezvikafu zvine iron uye kudzivirira kushandiswa kazhinji kwemishonga inorwisa maacid, saOmeprazole naPepsamar.

Iko kunwiwa kwesimbi kuri nyore kana kuri muchimiro che "heme", icho chiripo mune zvekudya zvemhuka yakadai senyama, chiropa uye zai rezai. Kumwe kudya kwekutanga kwemiti, senge tofu, kare uye bhinzi, zvakare ine ayoni, asi ndeyayo isiri-heme simbi yerudzi, iyo ura inopinza mune zvidiki zvidiki.

Tricks yekuwedzera kutora kwesimbi

Mamwe matipi ekuwedzera kunwa kwesimbi mumatumbu ndeaya:

• Idya michero yakafuma muvhitamini C, senge orenji, kiwi uye acerola, pamwe nezvikafu zvine iron.
• Dzivisa kunwa mukaka uye zvigadzirwa zvemukaka pamwe chete nezvakanyanya kudya, sezvo calcium inoderedza kutora kwesimbi;
• Dzivisa kunwa kofi netii nezvikafu zvine iron, sezvo zviine zvinhu zvinonzi polyphenols zvinoderedza kupinza kwesimbi;
• Dzivisa kushandiswa kwenguva dzose kwemishonga yekurwadzisa, sezvo simbi iri nani kunyura ne acidity yemudumbu;
• Idya chikafu chakapfuma mufructooligosaccharides, senge soy, artichoke, asparagus, endive, gariki nemabhanana.

Vakadzi vane pamuviri nevanhu vane chirwere chekushaya ropa vanowana simbi yakawanda, nekuti kushomeka kwesimbi kunokonzeresa ura kuti hure huwandu hwakawanda hweichi chicherwa.

Zvokudya zvine iron

Zvikafu zvikuru zvine hupfumi mu iron ndeizvi:

Mhuka yakabva: nyama tsvuku, huku, hove, moyo, chiropa, shrimp uye crab.

Muriwo mavambo: tofu, chestnuts, flaxseed, sesame, kare, coriander, prune, bhinzi, pizi, nyemba, brown mupunga, yakazara gorosi uye tomato muto.

Kuti urwise kupererwa neropa, zvakakosha kuti kudya kwese kuve nezvikafu zvine ayoni, kuitira kuti ura huwedzere kuwedzera kweiyo mineral uye muviri unokwanisa kukurira kupererwa neropa uye nekuzadza zvitoro zvacho.

Onawo:

• Zvokudya zvine iron
• 3 manomano ekuvandudza chikafu nesimbi

• Nzwisisa kuti kunwa kwehutano kunoitika sei muura