Zvokudya zvikuru zvakapfuma mu iron
Zvemukati
Simbi yakakosha maminera ekuumbwa kwemasero eropa uye inobatsira kutakura okisijeni. Nekudaro, kana paine kushomeka kwesimbi, munhu wacho anounza zviratidzo senge kuneta, kushaya simba, kushomeka kwesimba uye kuoma kwekutarisa.
Ichi chicherwa chakakosha mumatanho ese ehupenyu uye chinofanira kudyiwa kazhinji, asi zvinodikanwa kuwedzera mashandisiro ayo panguva yekuzvitakura uye mukukwegura, nguva apo panenge paine kudiwa kukuru kwesimbi mumuviri. Mienzaniso yakanaka yezvikafu zvine ayoni zvine nyama tsvuku, bhinzi dema, uye chingwa chebari, semuenzaniso.
Kune maviri marudzi esimbi, heme simbi: iripo munyama tsvuku, uye isiri-heme simbi iripo mumiriwo. Iyo simbi iriko munyama iri nani kunyura, nepo iyo simbi iri mumiriwo inoda kunwiwa kweinobva vhitamini C kuti ive nekukwirisa kuri nani.
Tafura yezvikafu zvakapfuma mu iron
Heino tafura ine chikafu chakazara nesimbi chakaparadzaniswa nemhuka uye miriwo sosi.
| Huwandu hwesimbi muzvikafu zvemhuka zvakatangira pa100 g | |
| Zvinyoro zvegungwa | 22 mg |
| Yakabikwa huku chiropa | 8.5 mg |
| Yakabikwa oysters | 8.5 mg |
| Yakabikwa turkey chiropa | 7.8 mg |
| Yakakangwa mombe chiropa | 5.8 mg |
| Chicken zai yolk | 5.5 mg |
| Nyama yemombe | 3.6 mg |
| Nyowani yakatsvawa tuna | 2.3 mg |
| Yese huku zai | 2.1 mg |
| Gwayana | 1.8 mg |
| Yakakangwa sardini | 1.3 mg |
| Zvomumagaba tuna | 1.3 mg |
Iyo simbi iriko mukudya kubva kunobva mhuka, ine kunwa kwesimbi padumbu remukati pakati pe20 kusvika 30% yeiyo yakazara mineral inonwa.
| Huwandu hwesimbi muzvikafu zvemavambo emiti pa100 g | |
| Nhanga Mbeu | 14.9 mg |
| Pistachio | 6.8 mg |
| Cocoa upfu | 5.8 mg |
| Apricot yakaoma | 5.8 mg |
| Tofu | 5.4 mg |
| Mbeu yezuva | 5.1 mg |
| Pfuura mazambiringa | 4.8 mg |
| Kokonati yakaoma | 3.6 mg |
| Nut | 2.6 mg |
| Nyemba chena dzakabikwa | 2.5 mg |
| Sipinachi yakasviba | 2.4 mg |
| Nzungu | 2.2 mg |
| Yakabikwa nhokwe | 2.1 mg |
Bhinzi nhema yakabikwa | 1.5 mg |
| Nyemba dzakabikwa | 1.5 mg |
| Bhinzi yeGreen | 1.4 mg |
| Akabikwa Pumpkin | 1.3 mg |
| Akatenderedzwa oats | 1.3 mg |
| Peas dzakabikwa | 1,1 MG |
| Beet mbishi | 0.8 mg |
| Strawberry | 0.8 mg |
| Yakagadzirwa broccoli | 0.5 MG |
| Blackberry | 0.6 mg |
| Banana | 0.4 mg |
| Chard | 0.3 mg |
| Avocado | 0.3 mg |
| Cherry | 0.3 mg |
Ipo simbi iriko muzvikafu zvemiti yemavambo inobvumira kunwiwa kweinosvika 5% yesimbi yese yavanayo mukuumbwa kwayo. Nechikonzero ichi zvakakosha kuzvidya pamwe chete nezvikafu zvakapfuma muvhitamini C, senge maorenji, mapainapple, sitirobheri uye mhiripiri, nekuti inofarira kuiswa kweichi chicherwa padumbu remukati.
Ona mamwe matipi mune matatu matipi ekurapa kupererwa kana kuona vhidhiyo:
Matipi ekuvandudza kutora kwesimbi
Kuwedzera kune chikafu-chakafuma chikafu cheanemia, zvakakoshawo kutevera mamwe matipi ekudya akadai se:
- Dzivisa kudya chikafu chine calcium nekudya kukuru, senge yogati, pudding, mukaka kana chizi nekuti calcium is natural inhibitor yekunwa simbi;
- Dzivisa kudya chikafu chizere pakudya kwemasikati uye pakudya kwemanheru, sezvo mafiratifomu aripo muzviyo nefibhi yezvikafu zvese, zvinoderedza kugona kwekubata kwesimbi irimo muzvikafu;
- Dzivisa kudya zvihwitsi, waini tsvuku, chokoreti uye mamwe maruva ekugadzira tii, nekuti iwo ane polyphenols uye phytates, ayo ari anhibitors ekupinza kwesimbi;
- Kubika mupani yesimbi iyo nzira yekuwedzera huwandu hwesimbi muzvikafu zvisina kudya, senge mupunga, semuenzaniso.
Kusanganisa michero nemiriwo mumajusi inogona zvakare kuve nzira yakanakisa yekusimudzira chikafu chesimbi. Mapepa maviri makuru esimbi-akapfuma ipineapple muto mu blender ine nyowani parsley uye chiropa steak. Dzidza zvimwe michero ine Iron-yakawanda.
Zuva rega resimbi rinodiwa
Chidikanwa chezuva nezuva chesimbi, sezvakaratidzwa mutafura, chinosiyana zvichienderana nezera uye murume kana mukadzi, sezvo vakadzi vane chishuwo chikuru chesimbi kupfuura varume, kunyanya panguva yepamuviri.
| Zera renji | Mazuva ese Iron Inoda |
| Vacheche: 7-12 mwedzi | 11 mg |
| Vana: 1-3 makore | 7 mg |
| Vana: makore 4-8 | 10 MG |
| Vakomana nevasikana: 9-13 makore ekuberekwa | 8 MG |
| Vakomana: 14-18 makore | 11 mg |
| Vasikana: 14-18 makore | 15 mg |
| Varume:> 19 makore | 8 MG |
| Vakadzi: 19-50 makore | 18 mg |
| Vakadzi:> Makore makumi mashanu | 8 MG |
| Ane pamuviri | 27 mg |
| Vanaamai vanoyamwa: <makore gumi nemasere | 10 MG |
| Vanaamai vanoyamwa:> 19 makore | 9 mg |
Mazuva ese simbi inodiwa inowedzera mukuzvitakura nekuti huwandu hweropa mumuviri hunowedzera, saka simbi inodikanwa kuburitsa mamwe masero eropa, sekungodiwa simbi mukukura kwemwana uye placenta.Kusangana nesimbi inoda panguva yekuzvitakura kwakakosha, asi iron yekuwedzera inogona kudikanwa mukuzvitakura, izvo zvinofanirwa kugara zvichirairwa nachiremba wako.
Kukurudzirwa Iwe
Chii chinonzi Sialorrhea, zvikonzero chii uye kurapwa kunoitwa sei
