Michero ine iron-yakawanda
Zvemukati
Iron simbi yakakosha mukushanda kwemuviri, sezvo iri muchikamu chekutakura okisijeni, mashandiro etsandanyama uye nehurongwa hwekutya. Ichi chicherwa chinogona kuwanikwa kuburikidza nechikafu, nemichero yakaita sekokonati, mastrawberry nemichero yakaomeswa, yakaita sepistachio, nzungu kana nzungu.
Kubatsira kwekushandisa michero yakafuma nesimbi ndeyekuti mazhinji acho ari, kazhinji, akapfuma muvitamin C, iri vhitamini inosimudzira kunwiwa kwesimbi yezvinomera nemuviri, zvinobatsira mukudzivirira uye kurapwa kweanemia.
Kuziva kuti ndeapi michero yakafuma nesimbi kwakanyanya kukosha kune vezvinomera, sezvo ivo vasingadye nyama, inova sosi yakanaka kwazvo yesimbi. Naizvozvo, zvakakosha kuti vatsvage dzimwe nzira dzekuwana simbi, kudzivirira zvirwere nekuda kwekushaikwa kwechicherwa ichi, sekushaya ropa. Ziva izvo zvinodyiwa nemuriwo zvinodzivirira anemia.
Hutano Kubatsirwa kweIron
Iron inoita mabasa akati wandei mumuviri. Mabasa makuru esimbi muhemoglobin kusangana pamwe neoksijeni, ichibvumidza kutakurwa nekupihwa kumatishu uye kutora chikamu mukuita kweiyo oxidation, yakakosha mukugadzirwa kwesimba kubva muchikafu. Uye zvakare, simbi yakakoshawo kuti mashandiro akanaka ezvirwere zvemuviri uye kutora maitiro akasiyana mumuviri.
Kana paine kushomeka kwesimbi, iko kuita kwema enzymes mazhinji anobatanidzwa mune izvi biochemical reaction kwadzikira, kuchikanganisa kushanda kwakanaka kwemuviri.
Michero ine iron-yakawanda
Michero yakafuma-iron inzira huru yekuvandudza kudya kwesimbi uye zvakare inoshanda senzira yekuwedzera mukudzivirira nekurapa kweanemia muvana, vakuru kana vakadzi vane nhumbu. Mimwe mienzaniso yemichero ine iron ndeiyi:
| Chibereko | Huwandu hwesimbi pa100 g |
| Pistachio | 6.8 mg |
| Apricot yakaoma | 5.8 mg |
| Pfuura mazambiringa | 4.8 mg |
| Kokonati yakaoma | 3.6 mg |
| Nut | 2.6 mg |
| Nzungu | 2.2 mg |
| Strawberry | 0.8 mg |
| Blackberry | 0.6 mg |
| Banana | 0.4 mg |
| Avocado | 0.3 mg |
| Cherry | 0.3 mg |
Kukurudzira kunwa kwesimbi iriko muzvibereko izvi, munhu anofanirwa kudzivirira kudyiwa kwezvikafu zvine calcium muchikafu chakafanana, nekuti calcium inoderedza kuiswa kwesimbi.
Dzidza nezve zvimwe zvekudya zvakapfuma musimbi, iwo mwero wakaringana kumunhu wega wega uye iwo matipi aunofanirwa kuteedzera kuvandudza kunwa kwavo.
Uyezve tarisa vhidhiyo inotevera, uye dzidza zvekuita kudzivirira kupererwa neropa.
Zvinyorwa Zvinonakidza
6 Nzira Dzakawedzerwa Shuga Iri Kukora
