7 chikafu chakanyanya kurapa kupererwa neropa

Zvemukati

• 1. Nyama
• 2. Itsvo, chiropa kana huku yehuku
• 3. Bhari kana chingwa cheupfu
• 4. Miriwo yakasviba
• 5. Beet
• 6. Nyemba nhema
• 7. Zvibereko zvine vitamini C

Anemia chirwere chinokonzerwa nekushaikwa kweropa kana kuderera kwemasero matsvuku eropa uye hemoglobin, inova nebasa rekutakura oksijeni kunhengo dzakasiyana siyana uye nyama munyama. Chirwere ichi chinogona kukonzeresa pakuonekwa kwezviratidzo zvakati wandei senge kuneta, kuneta, kushaya simba, kurasika uye kusvotwa, uye chinogona kurapwa nechikafu uye nekugadziriswa kwekudya.

Kudya kunorapa kupererwa neropa kwakazara nesimbi, senge chiropa, nyama tsvuku kana bhinzi, asi kudya chimwe chikafu chakazara muvhitamini C, senge orenji, ndimu kana sitirobheri, muchikafu chimwe chete chakakoshawo nekuti vhitamini C inovandudza kunwa kwesimbi padumbu remudumbu.

1. Nyama

Nyama tsvuku ine yakawanda iron uye vhitamini B12, ndosaka vachifanira kudyiwa kanokwana kuita kaviri kana katatu pasvondo, kurwisa kupererwa neropa. Nyama chena inewo ayoni, asi mune yakashomeka, saka unogona kuchinjanisa pakati pezuva rimwe renyama tsvuku uye rimwe zuva renyama chena senge huku kana turkey.

2. Itsvo, chiropa kana huku yehuku

Dzimwe nhengo dzenyama, dzakadai seitsvo, chiropa uye huku yehuku inewo yakawanda iron uye vhitamini B12 uye inofanirwa kudyiwa zvine hutano, yakabikwa kana kubikwa, asi kwete mazuva ese.

3. Bhari kana chingwa cheupfu

Bhari nechingwa chakazara zvazara nesimbi, saka vanhu vane chirwere chekushaya ropa vanofanira kutsiva chingwa chena nerudzi urwu rwechingwa.

4. Miriwo yakasviba

Muriwo wakadai separsley, sipinashi kana arugula hazvina kungopfuma mu iron, zvakare zvinobva calcium, mavitamini, beta-carotene uye faibha, rakakura kuchengetedza mwero wemuviri. Nekudaro, nzira yakanaka yekuishandisa ndeyekuwedzera iwo kumasaradhi kana masobho.

5. Beet

Nekuda kwesimbi yaro yakawanda, beet zvakare akakosha pakurwisa kupererwa neropa. Nzira yakanaka yekuishandisa ndeyekusanganisa uyu miriwo mumasadhi kana kugadzira majusi, ayo anofanirwa kutorwa zuva nezuva. Heano maitiro ekugadzira beet muto.

6. Nyemba nhema

Bhinzi dema dzakapfuma mu iron, asi kuvandudza kunwa kwavo, zvakakosha kuperekedza kudya kweye bhinzi nhema, ine muto wecitrus semuenzaniso, nekuti michero iyi yakafuma muvhitamini C iyo inovandudza kunwiwa kwesimbi.

7. Zvibereko zvine vitamini C

Zvibereko zvine vhitamini C, senge orenji, ndimu, tangerine, grapefruit, sitirobheri, chinanazi, acerola, cashew, kushuvira michero, pomegranate kana papaya, zvakapfuma muvhitamini C, iyo yakakosha kwazvo kusimudzira kunwa kwesimbi iripo muchikafu, Naizvozvo, zvinokurudzirwa kuti udye zvimwe zvezvikafu zvinobva muvhitamini C. Ona muenzaniso wemenu mune Maitiro ekugadzira chikafu chine iron mune kurapa kupererwa neropa.

Idzi shanduko dzekudya dzinovimbisa huwandu hwesimbi inodiwa, kuwedzera huwandu hwehemoglobin muropa. Nekudaro, kuziva mhando yeropaemia uye chikonzero chayo kwakakosha pakubudirira kwekurapa.

Tsvaga chekudya kurapa anemia nekukurumidza muvhidhiyo: