Kumbira Kudya Chiremba: Zvirimwa kana Nyama Zviri nani Sosi dzeIron here?

Zvemukati

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Pamwe unopedza yakawanda yenguva yako uchifunga nezveprotein, mafuta, uye carbs, asi pane chimwe chikafu chinoda kutariswa newe: iron. Vanenge vanomwe muzana vevanhu vakuru vekuAmerican vanoshaya simbi, uye vanopfuura gumi nemashanu muzana yevakadzi vakuru vanotambura nekushomeka kwesimbi. Iron haingokanganisa mazinga esimba rako chete, asi inogonawo kukanganisa kurovedza muviri kwako. (5 Zviratidzo Zvinoshamisa Iwe Unogona Kuve Nekushomeka Kwekudya kunovaka muviri)

Chokutanga pane zvose, zvakakosha kuziva kuti iron yezvokudya inowanikwa mumhando mbiri: heme uye kwete-heme. Iyo yekutanga sosi yekudya heme simbi nyama tsvuku (senyama yakaonda), asi heme simbi inowanikwawo muhuku nehove dzegungwa. Isina-heme simbi inonyanya kuwanikwa musipinashi, nyemba, bhinzi chena, uye chikafu chakasimbiswa nesimbi (kunge tsanga dzakanatswa).

Saka, imwe yeaya masosi esimbi iri nani kwauri? Zvichida kwete. Uye chikonzero chine chekuita nemabatiro anoita muviri wako simbi mushure yakanyura.

Heme iron inobatwa nyore nyore kupfuura isiri-heme iron nekuda kwechidziviriro chimiro chinonzi porphyrin ring. Iyi mhete inodzivirira mamwe makemikari munzira yekugaya, sevhitamini C uye mamwe ma antioxidants, kubva mukukanganisa simbi uye kunwa. Imwe tsvagiridzo inoratidza kuti kugadzirwa kwemakemikari emapuroteni enyama kunogona kuwedzera kutorwa kweheme iron. Uku kuwedzerwa kwekutorwa ndicho chikonzero chikuru cheDhijitari Mirayiridzo yevaAmerica inosimbisa heme masosi sekutarisa kune vakadzi vashoma uye vakadzi vane nhumbu. (Zvikafu 6 Zvisingabvumirwe Panguva Yepamuviri)

Kune rimwe divi, isiri-heme yekumwa simbi inokanganiswa zvakanyanya nemamwe makomponi aripo panguva yekugaya. Vitamin C inosimudzira isiri-heme iron inotorwa nemuviri wako, nepo polyphenols-rudzi rwe antioxidants inowanikwa mutii, michero, uye waini-inodzivirira isiri-heme iron inobata.

Mushure meizvi, zvese zvakafanana kune muviri wako. Kana heme iron ikabatwa nemasero ako emudumbu, simbi inokurumidza kutorwa yoiswa mutangi resimbi (inonzi labile iron pool nemasainzi) kusvika yagadzirira kutakurwa kubva mumatumbo mako uye kupinda mumuviri wako. Non-heme iron ine magumo akafanana: Inodhonzwawo nemaseru emudumbu uye inokandwa mutangi resimbi. Kana nguva yasvika yekuti simbi isiri-heme ishandiswe, inosiya ura hwemukati uye inoiswa mukutenderera mumuviri wako. Panguva ino, muviri hauna nzira yekuona kana simbi iri kuiswa mukutenderera kwako yakabva sipinashi kana steak sezvo simbi yese yakasvetuka-svetuka mukati memasero ako emukati.

Kana iwe uchida yakawanda iron mukudya kwako-uye mikana iwe unogona-saka haufanire kunzwa sekunge iwe unofanirwa kuzvimanikidza iwe kudya chiropa uye pop simbi zvinowedzera. (Iron Supplements the Kick Your Workout Needs?) Unogona kuwana iron kubva munzvimbo zhinji zvese zvirimwa nemhuka zviyo zvakaita sezviyo zvakasimbiswa, mamwe marudzi ehove dzegungwa (clams, oyster, octopus, mussels), mukaka wekokonati, tofu, nyama yemombe, howa, sipinashi, bhinzi, uye mhodzi manhanga. Uye nepo zvimwe zvekudya zviine hupfumi hwesimbi kupfuura zvimwe, usanyanyorembera pane heme uye zvisiri-heme sosi sekuona kuti simbi yako inouya kubva kune zvakakwana, chikafu chine hutano.

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