Maitiro ekudya chikafu chine ayoni kurapa kupererwa neropa
Zvemukati
Kuti urwise kushomeka kwesimbi anemia, inonziwo kushomeka kwesimbi kushomeka, inokurudzirwa kuwedzera kudyiwa kwezvikafu zvakapfuma mune ino mineral, senge nyama nemiriwo, semuenzaniso. Nekudaro, pane yakakwana simbi inotenderera inokwanisa kuita hemoglobin, kudzoreredza kutakura kweoksijeni muropa uye kubvisa zviratidzo.
Iron kushomeka kupererwa neropa kunowanzoitika muvanhu vasina simba, vana vari muchikamu chekukura uye vasina kudya kwakakwana uye mune vakadzi vane nhumbu. Iyo simbi yakanakisa yemuviri ndeye izvo zviripo mukudya kwemhuka kwakatangira, sezvo ichinyudzwa muhuwandu hwakawanda nematumbu. Pamusoro pezvo, chikafu chakapfuma muvhitamini C, senge orenji, kiwi uye chinanazi, zvinobatsira kuwedzera kutora kwesimbi mumuviri.
Zvokudya zvine iron
Izvo zvakakosha kuti chikafu chakazara nesimbi yezvose zviri zviviri mhuka nemiriwo mabviro zvinodyiwa zuva nezuva, sezvo zvichikwanisika kuita kuti zvive zvakakwana huwandu hwesimbi inotenderera muropa.
Zvimwe zvekudya zvine iron zvakanyanya zvakakoshesesa kushomeka kweropa chiropa, moyo, nyama, chikafu chegungwa, oats, hupfu hwe rye hwese, chingwa, coriander, bhinzi, nyemba, soya, sesame uye flaxseed, semuenzaniso. Svika pakuziva zvimwe zvekudya zvine iron.
Uye zvakare, zvakakosha kudya chikafu chinobatsira kuwedzera kufakwa kwesimbi mumuviri, senge michero uye majusi ane vitamini C yakawanda, senge orenji, mandarin, chinanazi uye ndimu, semuenzaniso. Ona mamwe madhiri ekubikisa kweanemia.
Menyu sarudzo yeAnemia
Iyi tafura inotevera inoratidza muenzaniso wemamazuva matatu-esimbi-akapfuma menyu yekurapa kupererwa neropa.
| Snack | Zuva 1 | Zuva 2 | Zuva 3 |
| Kudya kwemangwanani | 1 girazi remukaka ne 1 punipuni yefurakisi + yechingwa chakazara nebhotela | 180 ml ye yogurt isina kuchena nezviyo zvakakwana zvezviyo | 1 girazi remukaka ne 1 col yemuto wechokoreti + 4 toast yese ine unsweetened michero jelly |
| Kudya kwemangwanani | 1 apple + 4 Maria makuki | 3 chestnuts + 3 mbiriso yakakwana | 1 peya + 4 maputi |
| Lunch kudya kwemanheru | 130 g yenyama + 4 col yemupunga wakasviba + 2 col yenyuchi muto + saladhi ine 1 kori yesame soup + 1 orenji | 120 g yechiropa steak + 4 col yemuto wakasvibira mupunga + saladhi ine 1 kori yesosi yakasungwa + 2 zvidimbu zveinanazi | 130 g yehuku ine chiropa uye moyo + 4 col yemuto wemupunga + 2 col ye lentil + saladi ne 1 col yesame soup + cashew juice |
| Manheru masikati | 1 plain yogati + chingwa chezviyo chakazara ne turkey ham | 1 girazi remukaka + 4 mbiriso yakazara ne ricotta | 1 plain yogati + 1 yakazara chingwa nechingwa |
Izvo zvakakosha kuti urangarire kuti chikafu chakazara mu calcium, senge mukaka, yogati kana chizi, hachifanirwe kudyiwa pamwe chete nezvikafu zvine iron, sezvo calcium inotadzisa kupinzwa kwesimbi nemuviri. Muzvinodyiwa zvemuriwo, ayo akanakisa madhayeti edare, ayo ari ezvikafu zvemhuka, haadyiwe uye, nekudaro, kushomeka kwesimbi kunogona kuitika kazhinji.
Onawo mamwe matipi ekurapa kupererwa neropa.
Tarisa uone mamwe matipi mune inotevera vhidhiyo pakudyisa anemia:
Zvinonakidza Nhasi
7 hutumbu hutachiona hunogona kutapurirana pabonde
