Zvokudya zvine Utano Zvakakwirira mu Iron

Zvemukati

• 1. Hove
• 2. Sipinachi
• 3. Chiropa uye imwe nyama yenyama
• 4. Mbesa
• 5. Nyama tsvuku
• 6. Mbeu dzemanhanga
• 7. Quinoa
• 8. Turkey
• 9. Broccoli
• 10. Tofu
• 11. Chokoti yakasviba
• 12. Hove
• Chinokosha

Iron is a chicherwa chinoshanda akati wandei akakosha mashandiro, chikuru chayo kutakura okisijeni mumuviri wako wese sechikamu chemasero matsvuku eropa ().

Icho chinhu chakakosha zvinovaka muviri, zvichireva kuti unofanira kuchiwana kubva kuchikafu. Iyo Yemazuva Ose Kukosha (DV) ndeye 18 mg.

Sezvineiwo, huwandu hwesimbi hunotorwa nemuviri wako hwakavakirwa pane huwandu hwawakachengeta.

Kushomeka kunogona kuitika kana kutora kwako kwakanyanya kuderera kutsiva huwandu hwaunorasikirwa zuva rega rega ().

Kushomeka kwesimbi kunogona kukonzera kupererwa neropa uye kutungamira kune zviratidzo sekuneta. Vakadzi vekuenda kumwedzi vasingadye chikafu chine ayoni vari panjodzi yakanyanya yekushomeka.

Neraki, pane zvakawanda zvakanaka zvekudya sarudzo kuti zvikubatsire kusangana nezuva rako rega
simbi inoda.

Heano gumi nembiri zvekudya zvine hutano zvakakwirira mu iron.

1. Hove

Shellfish inonaka uye ine hutano. Yese shellfish yakakwira nesimbi, asi mbama, maoysters uye mussels zvinonyanya kunaka masosi.

Semuenzaniso, iyo 3.5-ounce (100-gramu) yekushandira yemakomba inogona kuve inosvika 3 mg yesimbi, inova 17% yeDV ().

Nekudaro, iyo yesimbi yemukati yemakomba inosiyana zvakanyanya, uye mamwe marudzi anogona kunge aine akadzika zvakanyanya (4).

Iyo simbi mune shellfish is heme iron, iyo muviri wako unotora zviri nyore kupfuura iyo isiri-heme iron inowanikwa mumiti.

3.5-ounce inoshambadza yemakomba inopawo 26 gramu epuroteni, 24% yeDV yevhitamini C, uye inokwenya 4,125% yeDV yevhitamini B12.

Muchokwadi, hove dzose dzakakwira mumakemikari uye dzakaratidzwa kuwedzera mwero wemoyo-hutano HDL cholesterol muropa rako ().

Kunyangwe paine zviri kunetsekana zviri pamutemo nezve mercury nehupfu mune mamwe marudzi ehove nehove, zvinobatsira zvekudya zvegungwa zvinopfuura njodzi ().

3.5-ounce (100-gramu) kushumirwa kwemafuru kunopa 17% yeDV yesimbi. Shellfish zvakare yakapfuma mune zvimwe zvakawanda zvinovaka muviri uye inogona kuwedzera HDL (yakanaka) cholesterol mazinga muropa rako.

2. Sipinachi

Sipinachi inopa akawanda mabhenefiti ehutano asi mashoma mashoma macalorie.

Anenge ma3,5 ounces (100 gramu) yesipinachi mbishi ine 2.7 mg yesimbi, kana 15% yeDV ().

Kunyangwe iyi isiri-heme iron, isinganyurwe zvakanaka, sipinashi zvakare yakafuma muvitamini C. Izvi zvakakosha sezvo vhitamini C ichisimudzira kunyanya kunwa kwesimbi ().

Sipinachi zvakare yakapfuma muma antioxidants anonzi carotenoids, ayo anogona kudzikisa njodzi yako yekenza, kudzikisa kuzvimba, uye kudzivirira maziso ako kubva kuzvirwere (,,,).

Kudya sipinashi uye mamwe magidhi ane mashizha ane mafuta kunobatsira muviri wako kutora iyo carotenoids, saka ita shuwa yekudya mafuta ane hutano semafuta emuorivhi nesipinashi yako ().

Sipinachi inopa 15% yeDV yesimbi pakushandira, pamwe nemavitamini akawanda nemaminerari. Iyo zvakare ine yakakosha antioxidants.

3. Chiropa uye imwe nyama yenyama

Nyama yemuviri ine hutano hwakanyanya. Mhando dzakakurumbira dzinosanganisira chiropa, itsvo, huropi, nemoyo - zvese izvi zvakakwirira musimbi.

Semuenzaniso, iyo 3.5-ounce (100-gramu) inoshumirwa yechiropa chemombe ine 6.5 mg yesimbi, kana 36% yeiyo DV ().

Nyama dzemuviri zvakare dzakakwira mapuroteni uye akapfuma mumaB mavitamini, mhangura, uye selenium.

Chiropa chinonyanya kukwirisa muvhitamini A, ichipa inoshamisa 1,049% yeDV pa3,5-ounce inoshumira.

Zvakare, nyama yemuviri iri pakati pezvakanyanya kunaka zve choline, chinhu chakakosha chehutano hwehuropi uye hutano hwechiropa icho vanhu vazhinji vasingakwanise ().

Nyama yemuviri isosi yakanaka yesimbi, uye chiropa chine 36% yeDV pakushanda. Nyama dzemuviri dzakapfuma mune zvimwe zvakawanda zvinovaka muviri, senge selenium, vhitamini A, uye choline.

4. Mbesa

Mbesa dzakatakurwa nezvinovaka muviri.

Mimwe yemhando dzemhando yegumusi ndidzo bhinzi, nyemba, nhova, pizi, uye soya.

Ivo sosi huru yesimbi, kunyanya kune vembiri. Imwe kapu (198 gramu) yenzungu dzakabikwa ine 6.6 mg, inova 37% yeDV ().

Bhinzi senge bhinzi nhema, bhinzi dzevhivhi, uye bhinzi yeitsvo zvese zvinogona kubatsira nyore kupwanya simbi yako.

Muchokwadi, iyo hafu-mukombe (86-gramu) inoshumirwa yehairi nhema yakabikwa inopa kwakatenderedza 1.8 magiramu esimbi, kana 10% yeiyo DV ().

Mbeu dzegorosi zvakare sosi yakanaka ye folate, magnesium, uye potasium.

Uyezve, ongororo dzakaratidza kuti bhinzi nedzimwe nyemba dzinogona kudzora kuzvimba muvanhu vane chirwere cheshuga. Mbesa dzinogona zvakare kudzikisira chirwere chemoyo njodzi kune vanhu vane metabolic syndrome (,,,).

Pamusoro pezvo, nyemba dzinogona kukubatsira kuonda. Ivo vakanyanya kwazvo mune yakasungunuka fiber, iyo inogona kuwedzera manzwiro ekuzara uye kudzikisa koriori yekudyiwa ().

Mune kumwe kuongorora, kudya kwepamusoro kwefibre ine bhinzi kwakaratidzirwa kuve kunoshanda senge yakaderera carb chikafu chekudzora uremu ().

Kuti kuwedzere kunwa kwesimbi, idya nyemba nezvikafu zvine vhitamini C yakawanda, senge madomasi, magirini, kana michero yemuchero.

Imwe kapu (198 gramu) yenzungu dzakabikwa dzinopa 37% yeDV yesimbi. Mbeu dzakauchikwa dzakakwirira zvakare mu folate, magnesium, potasium, uye fiber uye zvinogona kutobatsira kuonda.

5. Nyama tsvuku

Nyama tsvuku inogutsa uye inovaka muviri.

3.5-ounce (100-gramu) inoshumirwa yemombe pasi ine 2.7 mg yesimbi, inova 15% yeDV ().

Nyama zvakare yakapfuma mumapuroteni, zinc, selenium, uye akati wandei B mavitamini ().

Vatsvakurudzi vakaratidza kuti kushomeka kwesimbi kunogona kushomeka muvanhu vanodya nyama, huku, uye hove nguva dzose ().

Muchokwadi, nyama tsvuku ndiyo inogona kuwana nyore nyore heme iron, zvingangoita chikafu chakakosha chevanhu vakajairwa kupererwa neropa.

Mune kumwe kuongorora kwakatarisa shanduko muzvitoro zvesimbi mushure mekurovedza muviri, vakadzi vakadya nyama vakachengeta simbi zvirinani pane avo vakatora masimbi ekuwedzera ().

Imwe yekushandira nyama yemombe ine 15% yeDV yesimbi uye ndiyo imwe yeanowanikwa nyore nyore mahemi esimbi. Iyo zvakare yakapfuma mumaB mavitamini, zinc, selenium, uye mhando yepamusoro mapuroteni.

6. Mbeu dzemanhanga

Mbeu dzemanhanga idya rinotapira, rinotakurika.

1-ounce (28-gramu) inoshumirwa nembeu dzemanhanga ine 2.5 mg yesimbi, inova 14% yeDV ().

Pamusoro pezvo, mhodzi dzemanhanga itsime rine vhitamini K, zinc, uye manganese. Ivo zvakare vari pakati pezvakanakisa sosi yemagnesium, iyo vanhu vazhinji vari pasi mu ().

1-ounce (28-gramu) inoshanda ine 40% yeDV ye magnesium, iyo inobatsira kudzikisa njodzi yako yekudzivirira insulin, chirwere cheshuga, uye kushushikana (,,).

Pumpkin mbeu inopa 14% yeDV yesimbi pa1-ounce kushumira. Izvowo sosi yakanaka yezvimwe zvinovaka muviri, kunyanya magnesium.

7. Quinoa

Quinoa chibage chakakurumbira chinonzi pseudocereal. Imwe kapu (185 gramu) yequinoa yakabikwa inopa 2.8 mg yesimbi, inova 16% yeDV ().

Zvakare, quinoa haina gluten, ichiita sarudzo yakanaka kune vanhu vane chirwere checliac kana mamwe marudzi ekusashivirira kweguteni.

Quinoa zvakare yakakwira mupuroteni kupfuura mamwe akawanda zviyo, pamwe neyakafuma mufolate, magnesium, mhangura, manganese, nezvimwe zvakawanda zvinovaka muviri.

Uye zvakare, quinoa ine yakawanda antioxidant chiitiko kupfuura zvimwe zvakawanda zviyo. Antioxidants anobatsira kuchengetedza maseru ako kubva kukuvara kubva mahara radicals, ayo anoumbwa panguva yemetabolism uye mukupindura kunetseka (,).

Quinoa inopa 16% yeDV yesimbi pakushandira. Iyo zvakare haina gluten uye iine mapuroteni, folate, zvicherwa, uye antioxidants.

8. Turkey

Turkey nyama chikafu chine hutano uye chinonaka. Iyo zvakare yakanaka sosi simbi, kunyanya yakasviba turkey nyama.

Chikamu che3.5-ounce (100-gramu) yerima turkey nyama ine 1.4 mg yesimbi, inova 8% yeDV ().

Mukuenzanisa, chiyero chakafanana chechena turkey nyama ine chete 0.7 mg ().

Rima turkey nyama inorongedza zvakare inonakidza 28 gramu epuroteni pakushanda uye akati wandei B mavitamini uye mamineral, kusanganisira 32% yeDV yeZinc uye 57% yeDV yeSelenium.

Kudya zvakakwirira mapuroteni chikafu senge turkey kunogona kubatsira kuonda, sezvo protein inoita kuti unzwe kuguta uye inowedzera yako metabolic rate mushure mekudya (,,).

Kuwedzera kweprotein kudya kunogona kubatsira kudzivirira kurasikirwa kwemhasuru kunoitika panguva yekurema uye kukwegura (,).

Turkey inopa 13% yeDV yesimbi uye ndiyo sosi yakanaka yemavitamini akawanda nemamineral. Yayo yakakwira mapuroteni zvemukati inosimudzira kuzara, inowedzera metabolism, uye inodzivirira kurasikirwa kwemhasuru

9. Broccoli

Broccoli ine hutano hunoshamisa. 1-mukombe (156-gramu) unoshandira yakabikwa broccoli ine 1 mg yesimbi, inova 6% yeDV ().

Uyezve, kushandira kwe broccoli zvakare kunorongedza 112% yeDV yevhitamini C, iyo inobatsira muviri wako kupinza simbi zvirinani (,).

Saizi imwechete yekushandira zvakare yakakwira mu folate uye inopa magiramu mashanu efaera, pamwe nehumwe vhitamini K. Broccoli inhengo yemhuri yemuchinjikwa yemuchinjikwa, iyo inosanganisirawo cauliflower, mabukira eBrussels, kare, uye kabichi.

Cruciferous miriwo ine indole, sulforaphane, uye glucosinolates, ayo ari masanganiswa emakemikari anotendwa kudzivirira kubva kune cancer (,, 46,).

Kumwe kushumirwa kwebroccoli kunopa 6% yeDV yesimbi uye yakanyanya kwazvo muvhitamini C, K, uye folate. Inogona zvakare kubatsira kudzikisa njodzi yekenza.

10. Tofu

Tofu chikafu chine soy-chakakurumbira pakati pevanodya nyama uye mune dzimwe nyika dzeAsia.

Hafu-mukombe (126-gramu) inoshanda inopa 3.4 mg yesimbi, inova 19% yeDV ().

Tofu zvakare yakanaka sosi ye thiamine uye akawanda mamineral, kusanganisira calcium, magnesium, uye selenium. Uye zvakare, inopa 22 gramu epuroteni pakushanda.

Tofu ine akasiyana makomponi anonzi isoflavones, ayo akave akabatanidzwa nekuvandudzwa kwe insulin senzwi, kudzikira kwengozi yechirwere chemoyo, uye zororo kubva kuzviratidzo zve menopausal (,).

Tofu inopa 19% yeDV yesimbi pakushandira uye yakafuma mumapuroteni uye zvicherwa. Its isoflavones inogona kuvandudza hutano hwemwoyo uye kubvisa zviratidzo zvekumwedzi.

11. Chokoti yakasviba

Chokoreti yakasviba inonaka uye inonaka.

1-ounce (28-gramu) inoshanda ine 3.4 mg yesimbi, inova 19% yeDV ().

Iyi diki yekushandira zvakare inorongedza 56% uye 15% yeiyo maDV emhangura uye magnesium, zvichiteerana.

Uye zvakare, ine prebiotic fiber, iyo inosimbisa hutachiona hushamwari mudumbu rako ().

Chidzidzo chakawana kuti cocoa poda uye chokoreti yakasviba yaive iine antioxidant chiitiko kupfuura mapoda nemajusi akagadzirwa kubva kumaacai berries uye bhuruu ().

Zvidzidzo zvakaratidza zvakare kuti chokoreti ine zvinobatsira pane cholesterol uye inogona kudzora njodzi yako yekurwadziwa kwemoyo uye kurohwa (,,).

Nekudaro, haazi ese chokoreti akagadzirwa akaenzana. Zvinotendwa kuti macompound anonzi flavanols anokonzera chokoreti mabhenefiti, uye iyo flavanol yezvinhu yakasviba chokoreti yakakwira zvakanyanya kupfuura iyo yemukaka chokoreti (57).

Naizvozvo, zviri nani kudya chokoreti ine 70% cocoa shoma kuti uwane iwo mabhenefiti akakwirira.

Kashoma kekushumira kerokoreti ine rima ine 19% yeDV yesimbi pamwe nemaminerari akati wandei uye prebiotic fiber inosimudzira hutano hwematumbo

12. Hove

Hove chinhu chinovaka muviri zvakanyanya, uye mamwe marudzi akaita tuna anonyanya kuve nesimbi.

Muchokwadi, iyo 3-ounce (85-gramu) inoshumirwa yecheni yakakoshwa ine inenge 1.4 mg yesimbi, inova ingangoita 8% yeDV ().

Hove iri kuzarawo ne omega-3 fatty acids, ayo ari mhando yemafuta-ane hutano mafuta inosanganisirwa neanoverengeka ehutano mabhenefiti.

n kunyanya, omega-3 fatty acids akaratidzirwa kusimudzira hutano hwehuropi, kusimudzira immune immune, uye kutsigira kukura kwakanaka uye kusimudzira ().

Hove inewo zvimwe zvinovaka muviri zvakakosha, zvinosanganisira niacin, selenium, uye vhitamini B12 ().

Kunze kweiyo tuna, haddock, mackerel, uye sardines ndiyo mimwe mienzaniso yehove dzakapfuma nesimbi iwe dzaunogona kusanganisira mukudya kwako (,,).

Kushumirwa kwetuna yakakanyiwa kunogona kupa dzinosvika 8% yeDV yesimbi. Hove zvakare yakanaka sosi yezvimwe zvakakosha zvinovaka muviri, zvinosanganisira omega-3 fatty acids, mavitamini, uye mamineral.

Chinokosha

Iron simbi yakakosha inofanirwa kudyiwa nguva nenguva sezvo muviri wako usingakwanise kuigadzira wega.

Asi, zvinofanirwa kucherechedzwa kuti vamwe vanhu vanofanirwa kudzora kudya kwavo nyama tsvuku uye zvimwe zvekudya zvine heme iron.

Nekudaro, vanhu vazhinji vanokwanisa nyore kudzora huwandu hwavanotora kubva muchikafu.

Rangarira kuti kana iwe ukasadya nyama kana hove, iwe unogona kusimudzira kunwa nekusanganisira sosi yevhitamini C kana uchidya zvinomera zvesimbi.

Verenga chinyorwa ichi muchiSpanish