Is Iron Inowedzera iyo Kick Yako Workout Zvido?

Zvemukati

• Ongororo ye

Kudya simbi yakawanda kunogona kukubatsira kupomba simbi yakawanda: Vakadzi vaitora zvinowedzerwa zvezuva nezuva zveicherwa vakakwanisa kurovedza muviri zvine simba uye nesimba shoma pane vakadzi vasina kusimbiswa, inodaro ongororo nyowani yekudzidza The Journal of Nutrition. Vatsvagiri vakawana kuti yakawedzera ayoni yakabatsira vakadzi kurovedza pamhepo yakadzika uye kushandisa mashoma muzana emagetsi avo.

"Masero ako matsvuku eropa ane basa rekutakura okisijeni kuenda kune imwe muviri wako wese, uye iron yakakosha pakusunga okisijeni kune mapuroteni esero tsvuku eropa anonzi hemoglobins," anotsanangura Janet Brill, Ph.D., R.D., nyanzvi yezvokudya nemunyori. Ropa Dzvinyiriro Pasi. Pasina iron yakakwana, muviri wako unofanirwa kushanda zvakanyanya kuti uwane simba raunoda (kunyanya panguva yekurovedza muviri!) Zvinoreva kuti uchanzwa kupera simba nekukurumidza.

Matanho ako angave akaderera here? Pamusoro pevanhu vasingadyi nyama vanorega nyama tsvuku ine hupfumi, vanhukadzi vanokanganiswa nekushomeka kwezvicherwa nekuti tinorasikirwa nesimbi yakawanda pakutevera, anodaro Brill. Uye kana simba rako mukati nekunze kwekurovedza muviri rave rakapatsanuka, wanga uchinzwa kufema nekufema, musoro wakareruka, kana kuramba uchingobata mavhairasi, unogona kunge usina, anowedzera.

Kushomeka kwesimbi kunorapika nezvikafu zvine iron-kana zvinowedzera. Muchokwadi, vatsvagiri veSwitzerland vakawana kuti vakadzi vakaderera nesimbi vanocheka kuneta muhafu mushure mekutora mamirigiramu makumi masere ewedzero yemaminerari zuva nezuva kwemavhiki gumi nemaviri. Asi usaburitse piritsi kunze kwekunge chiremba wako akuudza kuti nhamba dzako dzakaderera: Iron yakawedzera pamazinga ane hutano inogona kukuvadza nhengo dzako uye kuwedzera njodzi yechirwere cheshuga, chirwere chemoyo, uye kenza, Brill anoyambira. Kana iwe uchinetseka, bvunza bvunzo mbiri: Iyo inoongorora yako hemoglobin kuverenga-iyo inogona kuburitsa kupererwa neropa, mamiriro umo muviri wako uine yakaderera tsvuku masero eropa kuverenga-uye imwe inoyera ferritin mazinga, kana yako chaiyo simbi yekupa.

Uye kana usinga gare uchidya nyama tsvuku, turkey, kana mazai emazai, zadza ndiro yako neyakagadzirwa nesimbi-zvine chikafu chekudyara, semashizha akasviba ane mashizha, michero yakaomeswa, quinoa, bhinzi nenyemba. Zvidye uine tsime revhitamini C (senge muto wemandimu kana madomasi) kubatsira muviri wako kutora simbi zvirinani, Brill anopa zano.

Ongororo ye