Izvo zvinodyiwa nemuriwo kudzivirira hutachiona

Zvemukati

• Iron-yakapfuma chikafu chevanodya nyama
• Matipi ekuwedzera kutora kwesimbi
• Iron yakafuma kudya menyu yevanodya nyama
• Zuva 1
• Zuva 2
• Zuva 3

Anosima nyama anofanirwa kudya chikafu chakazara nesimbi senge bhinzi, nyemba, michero, maflakisi uye kare kudzivirira kupererwa neropa. Uye zvakare, iwe unofanirwa kushandisa marongero akadai sekudya michero yemucitrus, senge orenji uye acerola, pamwe chete nezvikafu izvi kuwedzera kutora kwesimbi, kana iwe unogona kubheja pakushandisa Mbiriso yeNutritional kuwedzera kukosha kwehutano kuchikafu,

Anemia chirwere chakajairika muhuwandu hwevanhu, asi ovolactovegetarians vanofanirwa kubhadhara zvakanyanya, sezvo vachiwanzodya zvigadzirwa zvakawanda nemukaka uye zvigadzirwa zvemukaka, uye calcium mune izvi zvekudya inoderedza kuiswa kwesimbi mumuviri. Tsvaga kuti ndezvipi zvakanakira nekuipira kuve Vezvinomera.

Iron-yakapfuma chikafu chevanodya nyama

Chikafu chikuru chemavambo emiti, sosi simbi ndeichi:

• Mbesa bhinzi, pizi, nyemba, nyemba;
• Michero yakaoma: apurikoti, puramu, mazambiringa akaomeswa;
• Mbeu: manhanga, sesame, flaxseed;
• Mbeu dzemafuta: chestnuts, maarumondi, walnuts;
• Miti yakasvibira yakasvibirira: kare, watercress, coriander, parsley;
• Mbeu dzese:gorosi, oats, mupunga;
• Vamwe: mufarinya, muto wemadomasi, tofu, molasses.

Vezvirimwa vanofanira kudya chikafu ichi kakawanda pazuva kuti vawane huwandu hwakakwana hwesimbi.

Matipi ekuwedzera kutora kwesimbi

Mamwe matipi evanodyara kuti vawedzere kuiswa kwesimbi mumatumbu ndeaya:

1. Idya michero yakafuma muvhitamini C, senge orenji, chinanazi, acerola uye kiwi, pamwe nezvikafu zvine iron;
2. Dzivisa kunwa mukaka uye zvigadzirwa zvemukaka nezvikafu zvine iron, sezvo calcium inoderedza kutora kwesimbi;
3. Dzivisa kunwa kofi netii nezvikafu zvine iron, sezvo ma polyphenol aripo mune izvi zvinwiwa anoderedza kufakwa kwesimbi;
4. Edza chikafu chakapfuma muefructooligosaccharides, senge artichoke, soy, asparagus, gariki, mariki nemabhanana;
5. Dzivisa kushandisa mishonga yekurwadzisa, sezvo simbi kubva kunowanikwa masisitimu inoda iyo acidic pH yemudumbu kuti inyurwe.

Vezvirimwa vanodya mukaka nemazai vanowanzove vasina simbi yakawanda kupfuura vanyowani vasingabvumirwe nekuti ivo vanowanzo kuve nemukaka wakawanda wemukaka uye zvigadzirwa zvemukaka, izvo zvinoderedza kunamwa kwesimbi. Nekudaro, vezvinodyiwa ava vanofanirwa kunyatso chenjera nesimbi uye voita bvunzo dzechinyakare kuti vaone kuvepo kweropa. Ona zvimwe pamusoro peMaitiro ekudzivirira kushayikwa kwevakavaka muviri muVegetarian Diet.

Iron yakafuma kudya menyu yevanodya nyama

Unotevera muenzaniso we3-mazuva esimbi-akapfuma menyu yevanodya nyama.

Zuva 1

• Kudya kwemangwanani: 1 girazi remukaka + 1 chingwa chakazara nebhotela;
• Kudya kwemangwanani: 3 cashew nzungu + 2 kiwis;
• Kwekudya kwemasikati: 4 maaspuni emupunga wakasvibira + 3 maspuniji ebhinzi + saradhi neizi, parsley, matomatisi uye watercress + 2 zvidimbu zveinanazi;
• Masikati snack: 1 flaxseed yogati + 5 Maria makuki + 3 michero.

Zuva 2

• Kudya kwemangwanani: 1 mukombe weiyo yogati + zviyo zvese zviyo;
• Kudya kwemangwanani: 4 wholemeal toast ine bota + 3 nzungu;
• Kwekudya kwemasikati: 4 maspuni emupunga wakasvibira + 3 mashupuni einiti + saladhi ne soya bhinzi, kabichi, madomasi uye sesame + 1 orenji;
• Masikati snack: 1 girazi rechisikigo jisi reoranjisi + 1 chingwa chakazara nechizi.

Zuva 3

• Kudya kwemangwanani: Avocado smoothie + 5 tositi yakazara ne ricotta;
• Kudya kwemangwanani: 5 cornstarch makuki + 3 apricots;
• Kwekudya kwemasikati:Pasita ine wholegrain pasta, tofu, tomato muto, maorivhi uye broccoli + yepepuru lettuce, tomato nemazambiringa akaomeswa + 8 acerolas;
• Masikati snack: 1 yogati + 5 mbeu makuki + 6 mastrawberry.

Wezvirimwa anogona zvakare kutenga zvigadzirwa zvakafumiswa nesimbi uye nezvimwe zvicherwa, senge hupfu hwemupunga, chokoreti uye makeke ane mhodzi. Kudya kwemiriwo kune yakaderera vhitamini B12, iyo yakakoshawo kudzivirira anemias. Ona kuti ndezvipi zviratidzo zvekushaikwa kwevhitamini B12.

Tarisa uone zvimwe zvekudya izvo zvausingakwanise kufungidzira kuti munhu asingadye nyama haafanire kudya mune ino yakajeka uye inonakidza vhidhiyo nachiremba wezvehutano Tatiana Zanin:

Ona zvimwe nezvezvikafu zvezvinomera pa:

• Ovolactovegetarianism: Ziva zvazviri, mabhenefiti uye maitiro ekugadzirira mabikirwo
• Maitiro Ekudya iyo Raw Dhietiti