Vacheche Iron Chikafu

Zvemukati

• Vacheche Iron Vanoda (RDA)
• Ungawedzera Sei Mucheche Iron Absorption
• Zvinobatsira zvinongedzo

Kuisa chikafu chevana chesimbi kwakakosha kwazvo, nekuti kana mwana akamira kuyamwa chete uye otanga kudyisa aine mwedzi mitanhatu yekuzvarwa, simbi dzayo dzesimbi dzakatopedzwa, saka kana uchiunza kudya kwakasiyana siyana, mwana anoda kudya:

• Yakagadzirwa tsvuku tsvuku 2.44 mg Fe pa100g yechikafu;
• Parsley: 3.1 mg Fe pa100g yechikafu;
• Yakabikwa zai yolk: 4.85 mg Fe pa100g yechikafu;
• Mbambaira: 1.38 mg Fe pa100g yechikafu;
• Leek 0.7 mg Fe pa100g yechikafu;
• Mhuru yakaonda:2.4mg Fe pa100g yechikafu
• Huku: 2mg Fe pa100g yechikafu;
• Honda gwayana: 2,2mg Fe pa100g yechikafu
• Mutsvuku bhinzi muto:7,1mg Fe pa100g yechikafu;
• Papaya: 0.8 mg Fe pa100g yechikafu;
• Yero peach: hapana 2.13 mg Fe pa100g yechikafu;
• Cress: 2.6 mg yeFe pa100g yechikafu.

Vacheche Iron Vanoda (RDA)

Kudiwa kwemwana kwesimbi kunowedzera zvakanyanya pamwedzi mitanhatu yekukura,

• Vacheche 0 - 6 mwedzi: 0.27 mg
• Vacheche kubva pamwedzi manomwe kusvika gumi nemaviri: 11 mg

Izvo zvinokwanisika chete neyakafuma-kudya kwekudya kuti usvike uye upe mwana zvido zvezuva nezuva zve iron, asi zvakajairika kuunza iron yekuwedzera mumadonhwe kudzivirira kushomeka kwesimbi.

Kudiwa kwemwana kwesimbi kunowedzera zvakanyanya kana ave nemwedzi mitanhatu yekuberekwa, nekuti kubva pamwedzi kusvika pamwedzi mitanhatu mukaka waamai unokwana kupa zvaaida zveinenge 0.27 mg yesimbi pazuva sezvo iine dura resimbi padanho iri rehupenyu, asi painopedza mwedzi mitanhatu yehupenyu kusvika gore rekutanga, kukura kwayo kwakanyanya kunoda huwandu hwakakura 11 mg pazuva resimbi. Saka pamwedzi mitanhatu, kana paunotanga kusiyanisa kudya kwako; zvakajairika kuvana vevana kuti vanyore iron yekuwedzera.

Ungawedzera Sei Mucheche Iron Absorption

Kuwedzera chipunu chemuchero weorenji kumuriwo wemuriwo kana muto wecheche, zvinobvumira kunwa kukuru kwesimbi iriko mumiriwo, iyo kunyangwe iri muhuwandu hwakawanda, kuiswa kwayo kunogoneka pamberi pe ascorbic acid. Iyo simbi iriko muchikafu chemhuka yakabva (zai yolk, nyama) haidi chero chinhu kuti isvike asi hazvikurudzirwe kupa inopfuura 20g yenyama kumwana pazuva uye saka hazvigoneke kupa huwandu hwakawanda hwe mhuka yesimbi.

Zvinobatsira zvinongedzo

• Simba remucheche remucheche;
• Kudya kwevana kubva pamwedzi kusvika pamwedzi gumi nembiri.