Iron-yakapfuma chikafu cheanemia
Zvemukati
Kushandisa chikafu-chakafuma chikafu cheanemia inzira huru yekumhanyisa mushonga wechirwere ichi. Kunyangwe mune zvidiki zvidiki, simbi inofanirwa kudyiwa pakudya kwese sezvo zvisina basa kudya chete kudya kwe1 kwakafuma nesimbi uye kupedza mazuva matatu pasina kudya izvo zvekudya.
Kazhinji, vanhu vane tsika yekushomeka kwesimbi anemia vanofanirwa kuchinja maitiro avo ekudya kuti vadzivise kudzokororwa kwechirwere, uye nekudaro, zvisinei nekurapwa kwakamisikidzwa, chikafu chinofanirwa kunge chichibva pane izvi zvekudya.
Zvokudya zvine iron
Zvimwe zvekudya zvakapfuma mu ironChikafu-chakafuma chikafu kurwisa kupererwa neropa
Chikafu chakazara nesimbi chinofanirwa kudyiwa nguva dzose kurwisa kupererwa neropa, saka isu takanyora zvimwe zvekudya zvine yakanyanya iron simbi mutafura iri pazasi:
| Zvinyoro zvegungwa | 100 g | 22 mg |
| Yakabikwa huku chiropa | 100 g | 8.5 mg |
| Nhanga mhodzi | 57 g | 8.5 mg |
| Tofu | 124 g | 6.5 mg |
| Roast nyuchi nyoro | 100 g | 3.5 MG |
| Pistachio | 64 g | 4.4 mg |
| Huchi | 41 g | 3.6 mg |
| Chokoreti yakasviba | 28.4 g | 1.8 mg |
| Pfuura mazambiringa | 36 g | 1.75 mg |
| Akabikwa Pumpkin | 123 g | 1.7 mg |
| Mbatatisi yakakangwa ne peel | 122 g | 1.7 mg |
| Tomato muto | 243 g | 1.4 mg |
| Zvomumagaba tuna | 100 g | 1.3 mg |
| Hamu | 100 g | 1.2 MG |
Iko kunwiwa kwesimbi kubva muchikafu hakuna kukwana uye kwakatenderedza makumi maviri kusvika makumi matatu muzana pachiitiko chesimbi iriko munyama, huku kana hove uye 5% mune chikafu chekumavirira semichero nemiriwo.
Maitiro ekurwisa kupererwa neropa nechikafu
Kurwisa kupererwa neropa nezvikafu zvine iron, zvinofanirwa kudyiwa zvine chikafu chevhitamini C, kana iri miriwo, uyezve kure nekuvapo kwezvikafu zvine calcium yakawanda semukaka uye zvigadzirwa zvemukaka, sezvo izvi zvichitadzisa kuiswa iron nedare nemuviri, uye nekudaro zvakakosha kuyedza kugadzira mabikirwo uye kusanganisa kunobatsira kutora kwesimbi.
Sarudza Administration
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