21 Vezvirimwa Zvikafu Zvakazara Nesimbi

Zvemukati

• 1-3: Mbesa
• 1. Tofu, Tempeh, Natto neSoybeans
• 2. Runyemba
• 3. Dzimwe Bhinzi nePizi
• 4-5: Nuts uye Mbeu
• 4. Nhanga, Sesame, Hemp uye Flaxseeds
• 5. Cashews, Pine Nuts uye Dzimwe Nuts
• 6-10: Muriwo
• 6. Leafy Greens
• 7. Nyanya Nyanya
• 8. Mbatatisi
• 9. Howa
• 10. Mwoyo yeMichindwe
• 11-13 Chibereko
• 11. Prune Muto
• 12. Maorivhi
• 13. Mulberries
• 14-17: Zviyo Zvese
• 14. Amaranth
• 15. Zvakanyorwa
• 16. Oats
• 17. Quinoa
• 18–21: Zvimwe
• 18. Mukaka Wekokonati
• 19. Chocolate Rima
• 20. Blackstrap Molasses
• 21. Yakaoma Thyme
• Nzira yekuwedzera sei Kubvisa Iron kubva Kudyara Chikafu
• Icho Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Iron isimba rakakosha rinoita basa rakakosha mumabasa mazhinji emuviri (1).

Kudya kushaikwa kwesimbi kunogona kukonzeresa masimba mashoma, kufema, kutemwa nemusoro, kugumbuka, dzungu kana kupererwa neropa.

Iron inogona kuwanikwa mumhando mbiri muzvikafu - heme uye isiri-heme. Heme simbi inongowanikwa mune zvigadzirwa zvemhuka, nepo isiri-heme simbi inongowanikwa muzvirimwa ().

Iyo inokurudzirwa kudya kwezuva nezuva (RDI) kunoenderana neavhareji yekudya ye18 mg pazuva. Nekudaro, izvo zvinodiwa zvega zvinosiyana zvichienderana nehunhu hwemunhu uye nhanho yehupenyu.

Semuenzaniso, varume nevakadzi vanotevera-kutadza kuenda kumwedzi vanowanzoda kukomberedza 8 mg yesimbi pazuva. Huwandu uhwu hunowedzera kusvika pa18 mg pazuva kune vakadzi vari kumwedzi uye kusvika pa27 mg pazuva pazuva remadzimai akazvitakura.

Uye, sezvo isiri-heme iron inowanzo kuve isinganetsi nyore nemiviri yedu kupfuura heme iron, iyo RDI yevanodyara uye vegans yakaenzana ne1.8 zvakapfuura pane vanodya nyama.

Heino runyorwa rwe makumi maviri neshanu chikafu chikafu chakanyanya mu iron.

1-3: Mbesa

Mbesa, kusanganisira bhinzi, pizi nenyungu, zviwanikwa zvikuru zvedare.

Zvakanyorwa pazasi pane mhando dzine simbi yakawanda, kubva kumusoro kusvika pasi.

1. Tofu, Tempeh, Natto neSoybeans

Soya uye chikafu chinobva musoybeya chakazara nesimbi.

Muchokwadi, ma soya ane akakomberedza 8.8 mg yawo pamukombe, kana 49% yeiyo RDI. Chikamu ichocho che natto, chigadzirwa chakaviriswa chesoya, chinopa 15 mg, kana 83% yeiyo RDI (3, 4).

Saizvozvowo, matanhatu maunzi (168 gramu) yetofu kana tempeh yega yega inopa 3-3.6 mg yesimbi, kana inosvika kungangoita 20% yeiyo RDI (5, 6).

Kunze kwesimbi, izvi zvigadzirwa zve soy zvine pakati pegumi kusvika gumi nemakumi mapfumbamwe magiramu eprotein pachikamu uye zvakare inzvimbo yakanaka yecalcium, phosphorus uye magnesium.

2. Runyemba

Lentili chimwe chikafu chakazara nesimbi, chinopa 6.6 mg pamukombe wakabikwa, kana 37% yeiyo RDI (7).

Lentili dzine huwandu hwakakura hweprotein, yakaoma carbs, fiber, folate uye manganese futi. Mumwe mukombe wenyuchi dzakabikwa une magiramu gumi nematanhatu emapuroteni uye unovhara zvakapetwa makumi mashanu kubva muzana yezvaunokurudzirwa zuva nezuva fiber yekudya

3. Dzimwe Bhinzi nePizi

Dzimwe mhando dzebhinzi dzine huwandu hwakawanda hwesimbi zvakare.

Muchena, lima, itsvo tsvuku uye nyemba dzevhivi dzinotevedza nyemba dze soya, dzichipa 4.4-6.6 mg yesimbi pamukombe wakabikwa, kana 24-37% yeiyo RDI (8, 9, 10, 11).

Zvisinei, nhokwe uye nyemba dzemaziso matema dzine simbi yepamusoro kwazvo. Vanopa chakatenderedza 4.6-5.2 mg pamukombe wakabikwa, kana 26-29% yeiyo RDI (12, 13).

Kuwedzera kune yavo yesimbi zvemukati, bhinzi uye pizi ndiwo akanakisa masosi eakaomarara carbs, fiber, folate, phosphorus, potasium, manganese uye akati wandei anobatsira emiti makomponi.

Ongororo dzinoverengeka dzinobatanidza kugara uchidya bhinzi nemapizi kudzikisa BP, cholesterol uye shuga zveropa, pamwe nekuderedzwa kwemafuta emudumbu (,,,).

Pfupiso: Bhinzi, pizi nenyemba zvakapfuma mu iron. Iyi nyemba ine zvakare yakawanda yakawanda yeprotein, fiber, mavitamini, zvicherwa uye zvinobatsira zvinomera zvinodzora izvo zvinogona kudzikisa njodzi yako yezvirwere zvakasiyana.

4-5: Nuts uye Mbeu

Nutsu nembeu zvinoshanda semamwe maviri-akapfuma esimbi manyuchi.

Avo vanoshuvira kuwedzera huwandu hwavo hwezuva nezuva hwesimbi vanofanirwa kuwedzera aya anotevera mhando kuchikafu chavo, sezvo iwo aine huwandu hwakanyanya.

4. Nhanga, Sesame, Hemp uye Flaxseeds

Manhanga, sesame, hemp nemiti yeflakisi ndiyo mbeu yakapfuma musimbi, iine yakakomberedza 1.2-4.2 mg nepasipuni mbiri, kana 7-23% yeiyo RDI (18, 19, 20, 21).

Zvigadzirwa zvinotorwa kubva mumbeu idzi zvakare zvakakosha kufunga nezvazvo. Semuenzaniso, maviri mashupuni etahini, bhata rakagadzirwa nembeu yesesame, rine 2.6 mg yesimbi - inova 14% yeRDI (21).

Saizvozvo, hummus inogadzirwa kubva kuhukupe uye tahini inokupa iwe unosvika 3 mg yesimbi pahafu yekapu, kana 17% yeiyo RDI (22).

Mbeu dzine huwandu hwakanaka hwemapuroteni emiti, fiber, calcium, magnesium, zinc, selenium, antioxidants uye nezvimwe zvinobatsira zvinomera zvemiti, zvakare ().

Ivewo sosi huru ye omega-3 uye omega-6 mafuta acids. Mbeu yeHemp, kunyanya, inoita kunge iine aya maviri mafuta muchiyero chinonzi chakanakira hutano hwevanhu (24).

5. Cashews, Pine Nuts uye Dzimwe Nuts

Nutsu uye nati butters zvine zvakati wandei zvisina-heme iron.

Izvi zvinonyanya kuitika kumaarumondi, mashewu, mapine nzungu uye macadamia nzungu, ayo ane pakati pe1.6.6 mg yesimbi paunzi, kana kutenderedza 6-9% yeRDI.

Saizvozvowo nembeu, nzungu sosi huru yeprotein, faibha, mafuta akanaka, mavhitaminzi uye zvicherwa, pamwe nema antioxidants uye zvinobatsira zvinomera zvemiti ().

Ramba uchifunga kuti blanching kana yekutsvaira nzungu dzinogona kukuvadza zvinovaka muviri, saka farira mbishi uye isina kurukwa mhando (25).

Kana ari mabutter nut, zviri nani kusarudza 100% zvakasikwa zvakasiyana siyana kuti udzivise muyero usingakoshi wemafuta akawedzerwa, shuga uye munyu.

Pfupiso: Nutsu nembeu zviwanikwa zvakanaka zve-isiri-heme iron, pamwe neakawanda emamwe mavitamini, zvicherwa, fiber, mafuta ane hutano uye zvinobatsira zvinomera zvemiti. Wedzera chikamu chidiki kune yako menyu zuva rega rega.

6-10: Muriwo

Gram pa gramu, miriwo inowanzo kuve nesimbi yakawanda pane zvekudya zvinowanzo sangana nesimbi yakawanda, senge nyama nemazai.

Kunyangwe miriwo iine isina-heme iron, iyo isinganyurwe nyore nyore, zvakare inowanzove yakafuma muvhitamini C, iyo inobatsira kusimudzira kunwa kwesimbi (1).

Iyi inotevera miriwo uye zvigadzirwa zvinogadzirwa nemiriwo zvinopa simbi yakawanda pakushanda.

6. Leafy Greens

Mashizha ane mashizha, senge sipinashi, kare, swiss chard, collard uye beet magidhi ane pakati pe2,5-6.4 mg yesimbi pamukombe wakabikwa, kana 14-36% yeiyo RDI.

Semuenzaniso, magiramu zana espinashi ane 1.1 simbi yakapetwa zvakapetwa kupfuura chiyero chakafanana chenyama tsvuku uye zvakapetwa ka2,2 zvakapfuura zana magiramu esalmon (26, 27).

Izvi zvakare zvakapetwa katatu kupfuura zana magiramu emazai akabikwa uye 3.6 zvakapetwa kupfuura huwandu hwakaenzana hwehuku (28, 29).

Asi nekuda kwehuremu hwavo hwakareruka, vamwe vanogona kuzviwana zvakaoma kutora magiramu zana emidhi yakasvibira, ine mashizha. Muchiitiko ichi, zviri nani kuvadya zvakabikwa.

Mimwe mavegi ane hupfumi hwesimbi anokwana muchikamu ichi anosanganisira broccoli, kabichi nemabukira eBrussels, ayo ane pakati pe1 kusvika 1.8 mg pamukombe wakabikwa, kana kutenderera 6-10% yeRDI (30, 31, 32).

7. Nyanya Nyanya

Pa0.5 mg pamukombe, madomasi mbishi ane ayini shoma. Nekudaro, kana yaomeswa kana kukosheswa, ivo vanopa yakanyanya kuwanda (33).

Semuenzaniso, hafu yekapu (118 ml) yemadomasi paste inopa 3.9 mg yesimbi, kana 22% yeiyo RDI, nepo kapu imwe (237 ml) yetomatisi muto inopa 1.9 mg, kana 11% yeRDI (34, 35 ).

Madomasi akaomeswa nezuva ndeimwe sosi yakafuma-simbi, ichikupa 1.3-2.5 mg pahafu yekapu, kana kusvika pa14% yeRDI (36, 37).

Madomasi zvakare manyuko makuru evitamini C, ayo anobatsira kuwedzera kutora kwesimbi. Zvakare, iwo manyuko makuru e lycopene, antioxidant yakabatana nenjodzi yakadzikira yekupiswa nezuva (,).

8. Mbatatisi

Mbatatisi ine huwandu hwakakura hwedare, kazhinji hwakakomberedzwa mumatehwe avo.

Kunyanya zvakanyanya, imwe hombe, isina kuzorwa mbatatisi (10.5 maiza kana 295 magiramu) inopa 3.2 mg yesimbi, inova 18% yeRDI. Mbatatisi ine zvishoma zvishoma - kutenderera 2.1 mg yehuwandu hwakaenzana, kana 12% yeiyo RDI (40, 41).

Mbatatisi zvakare iri sosi huru ye fiber. Pamusoro pezvo, chikamu chimwe chete chinogona kuvhara kusvika ku46% yevhitamini C yako B, B6 uye potasium zvinodiwa.

9. Howa

Dzimwe mhando dzehowa dzakanyanya kupfuma nesimbi.

Semuenzaniso, imwe kapu yakabikwa yemuchena howa ine dzakatenderedza 2.7 mg, kana 15% yeiyo RDI (42).

Oyster howa inogona kupa inokwana zvakapetwa kaviri simbi, nepo portobello uye shiitake howa zvine zvishoma kwazvo (43, 44, 45).

10. Mwoyo yeMichindwe

Mwoyo yemichindwe ndeyezvinomera zvinotonhora zvine fiber, potasium, manganese, vitamini C uye folate.

Chinhu chisinganyanyo kuzivikanwa nezvemoyo yemichindwe ndechekuti zvakare ine huwandu hwakaenzana hwesimbi - inoshamisa 4.6 mg pamukombe, kana 26% yeRDI (46).

Iyi miriwo inochinjika inogona kusanganiswa mumadipisi, kukandwa pane iyo grill, inosanganisirwa mune yekumhanyisa-fry, yakawedzerwa kune saladi uye kunyange kubikwa neako aunofarira matopu.

Pfupiso:

Miriwo inowanzo iine huwandu hwakawanda hwesimbi. Yadzo kazhinji yakakura vhoriyamu-kusvika-uremu reshiyo inotsanangura kuti nei kuzvidya zvakabikwa kungaite kuti zvive nyore kusangana nezvinodiwa zvezuva nezuva.

11-13 Chibereko

Chibereko hachiwanzo kuve boka rezvekudya iro vanhu vanotendeukira kwariri pavanenge vachida kuwedzera izvo zvemidziyo yesimbi pazvikafu zvavo.

Zvakadaro, mimwe michero inoshamisa zvine iron yakawanda.

Heano akanakisa masosi esimbi mune ino chikamu.

11. Prune Muto

Prunes inozivikanwa neyakareruka laxative mhedzisiro, iyo inobatsira kubvisa kuzvimbirwa (47).

Nekudaro, ivowo sosi yakanaka yesimbi.

Prune muto, kunyanya, unopa nezve 3 mg yesimbi pamukombe (237 ml). Ndiko kwakatenderedza 17% yeiyo RDI uye yakapetwa kaviri simbi kupfuura huwandu hwakaenzana hwepurimu (48, 49).

Prune muto wakapfuma mu fiber, potasium, vitamini C, vhitamini B6 uye manganese, futi.

12. Maorivhi

Maorivhi zvine huchokwadi chibereko, uye imwe ine yakanaka simbi yezvinhu ipapo.

Izvo zvine zvakapoteredza 3.3 mg yesimbi pa3,5 ounces (100 gramu), kana 18% yeiyo RDI. Uye zvakare, maorivhi manyowani zvakare manyuko makuru efaibha, mafuta akanaka uye mafuta-akanyungudika mavhitamini A uye E (50).

Maorivhi anewo zvakasiyana siyana zvinobatsira zvinomera zvinofungidzirwa kuti zvinopa hutano hwakawanda, kusanganisira njodzi yakaderera yechirwere chemwoyo (, 52,).

13. Mulberries

Mulberries imhando yemichero ine yakakosha zvinovaka muviri kukosha.

Haangopi chete anokwana 2.6 mg yesimbi pamukombe - 14% yeRDI - asi huwandu hwemamerubheri hunosanganawo ne85% yeRDI yevhitamini C (54).

Mulberries ndiwo manyuko makuru e antioxidants zvakare, ayo anogona kupa dziviriro kubva kuchirwere chemoyo, chirwere cheshuga uye mamwe marudzi ekenza (,,).

Pfupiso:

Prune muto, maorivhi uye mulberries ndiwo matatu marudzi emichero ane akakwirira esimbi dhisiki pachikamu. Zvibereko izvi zvakare zvine antioxidants uye nezvimwe zvakasiyana zvinovaka muviri zvinobatsira kune hutano.

14-17: Zviyo Zvese

Tsvagiridzo inobatanidza zviyo zvese kune akasiyana ehutano mabhenefiti.

Aya mabhenefiti anosanganisira kuwedzera hupenyu hurefu uye kudzikisira njodzi yekufutisa, mhando 2 chirwere cheshuga uye chirwere chemwoyo (,).

Nekudaro, haazi ese zviyo zvinobatsira zvakafanana. Semuenzaniso, kugadzirwa kwezviyo kazhinji kunobvisa zvikamu zvezviyo zvine fiber, antioxidants, mavitamini uye mamineral, kusanganisira iron.

Nechikonzero ichi, zviyo zvakakwana zvinowanzo zvine iron yakawanda kupfuura zviyo zvakagadziriswa. Aya anotevera ndiwo mana marudzi ezviyo zvakakwana zvine simbi yakawanda pachikamu.

14. Amaranth

Amaranth itsvina isina guten-yekare isingamere kubva muhuswa sezvinoitwa nedzimwe tsanga. Nechikonzero ichi, inoonekwa sehunyanzvi "pseudocereal."

Amaranth ine inenge 5.2 mg yesimbi pamukombe wakabikwa, kana 29% yeiyo RDI (60).

Sezvineiwo, amaranth ndeimwe yemashoma akazara masosi emapuroteni ezvirimwa uye zvakare ine yakawanda yakawanda yakaoma yakaoma carbs, fiber, manganese, phosphorus uye magnesium.

15. Zvakanyorwa

Spelled ndiyo imwe tsanga yakafuma-simbi yekare.

Inotenderedza 3.2 mg yesimbi pamukombe wakabikwa, kana 18% yeiyo RDI. Zvakare, chiperengo chinopa chakatenderedza 5-6 gramu eprotein pachikamu, icho chingangoita 1.5 zvakapetwa mapuroteni kupfuura zviyo zvemazuva ano, zvakaita segorosi (61).

Spelled ine zvimwe zvakasiyana zvinovaka muviri, zvakare, zvinosanganisira yakaoma carbs, fiber, magnesium, zinc, selenium uye B mavitamini. Iyo yemaminerari zvemukati inogona zvakare kuve yakakwira zvishoma kupfuura zvakajairika zviyo (62).

16. Oats

Oats inzira inonaka uye yakapusa yekuwedzera simbi kuchikafu chako.

Mukombe weoats yakabikwa une dzakapoteredza 3.4 mg yesimbi - 19% yeRDI - pamwe neyakawandisa mapuroteni emiti, fiber, magnesium, zinc uye folate (63).

Uyezve, oats ane fiber inogadziriswa inonzi beta-glucan, iyo inogona kubatsira kusimudzira hutano hwematumbo, kuwedzera manzwiro ekuzara uye kudzikisa cholesterol nemazinga eshuga eropa (,,,).

17. Quinoa

Kufanana neamaranth, quinoa isina-gluten-isina pseudocereal yakazara mune yakazara protein, fiber, yakaoma carbs, mavitamini uye mamineral.

Inopa kwakatenderedza 2.8 mg yesimbi pamukombe wakabikwa, kana 16% yeiyo RDI. Uyezve, tsvagiridzo inobatanidza quinoa yakafuma antioxidant yezvinyorwa kune yakaderera njodzi yehutano mamiriro, kusanganisira yakakwira BP uye mhando 2 chirwere cheshuga ().

Pfupiso: Mbeu dzese dzinowanzo kuve nesimbi yakawanda kupfuura yakanatswa tsanga. Mhando dzakanyorwa pamusoro apa dzakanyanya kupfuma nesimbi asi zvakare ine zvimwe zvinovaka muviri uye mishonga yemiti inobatsira kune hutano.

18–21: Zvimwe

Zvimwe zvekudya hazvikwani mune rimwe remapoka ezvikafu pamusoro, asi zvine huwandu hwakawanda hwedare.

Kuvapinza mune chako chikafu kunogona kukubatsira iwe kusangana neyako inokurudzirwa yezuva nezuva simbi inotora.

18. Mukaka Wekokonati

Mukaka wekokonati unogona kuva unonaka pane mukaka wemombe.

Kunyangwe iri yakanyanya mafuta, iyo yakanaka sosi yemavitamini akatiwandei nemamineral, kusanganisira magnesium, mhangura uye manganese (69).

Mukaka wekokonati zvakare une huwandu hwakawanda hwesimbi - zvakanyanya, kutenderera 3.8 mg pahafu yekapu (118 ml), kana kutenderedza 21% yeiyo RDI.

19. Chocolate Rima

Chokoreti yakasviba ine zvakanyanya kuwanda zvinovaka muviri kupfuura mukaka wayo mukaka chokoreti.

Kwete chete iyo inopa 3.3 mg yesimbi paunzi (28 gramu), inosangana yakakomberedza 18% yeiyo RDI, asi zvakare ine huwandu hwakawanda hwefibre, magnesium, mhangura uye manganese (70).

Pamusoro pezvo, chokoreti yakasviba sosi ine simba yeanopa antioxidants, boka remakomputa emiti anobatsira kudzivirira kubva kuzvirwere zvakasiyana ().

20. Blackstrap Molasses

Blackstrap molasses inotapira inowanzo kunzi ine hutano kupfuura shuga yematafura.

Panyaya yesimbi, ine inenge 1.8 mg yesimbi pamapunipuni maviri, kana kutenderedza 10% yeiyo RDI (72).

Ichi chikamu chinobatsirawo kuvhara pakati pe10-30% yezvaunokurudzirwa kudya zuva nezuva zvemhangura, selenium, potasium, vitamini B6, magnesium uye manganese.

Nekudaro, kunyangwe iine huwandu hwehuwandu hwemuviri, blackstrap molasses inoramba yakanyanya mushuga uye inofanira kudyiwa zvine mwero.

21. Yakaoma Thyme

Thyme yakaomeswa ndeimwe yeanonyanya kuzivikanwa mishonga yekubikira.

Vazhinji vanozvitora sedanho rine simba, uye kutsvagisa kwakazvibatanidza nezvakanakira hutano kubva pakurwisa hutachiona hutachiona uye bronchitis kusvika pakuvandudza manzwiro ako (,,).

Thyme inoitikawo kuva imwe yemakwenzi ane simbi yepamusoro, inopa 1.2 mg pasipuni yakaomeswa, kana kutenderera 7% yeRDI (76).

Kumwaya zvishoma pakudya kwega kwega zano rakanaka kune avo vanoda kuwedzera kudya kwesimbi.

Pfupiso: Mukaka wekokonati, chokoreti yakasviba, blackstrap molasses uye yakaomeswa thyme hazvizivikanwe zvishoma, asi pasina mubvunzo zvakapfuma, simbi.

Nzira yekuwedzera sei Kubvisa Iron kubva Kudyara Chikafu

Iyo heme simbi inowanikwa munyama uye zvigadzirwa zvemhuka zvinowanzo nyatso nyudzwa nemuviri wemunhu pane iyo isiri-heme iron inowanikwa mumiti.

Nechikonzero ichi, zvinokurudzirwa kudya kwezuva nezuva kwesimbi zvine 1.8 zvakapetwa kune vembiri uye mavegans pane avo vanodya nyama (1).

Izvi zvinosvika angangoita 14 mg pazuva kune varume nevakadzi vanotevera-kumwedzi, 32 mg pazuva revakadzi vane kumwedzi uye 49 mg pazuva kune vakadzi vane nhumbu (1).

Zvisinei, kune mazano akasiyana-siyana anokwanisa kushandiswa kuwedzera kugona kwemuviri kutora ayoni isiri heme. Hedzino nzira dzakanakisa-dzakatsvakurudzwa:

• Idya zvekudya zvine vitamini C-zvakapfuma: Kudya vhitamini C-zvakapfuma zvekudya pamwe nezvikafu zvakapfuma mune isiri-heme simbi zvinogona kuwedzera kutora kwesimbi nekusvika 300% (1).
• Dzivisa kofi netii nezvikafu: Kunwa kofi netii nekudya kunogona kudzora kufutwa kwesimbi ne50-90% ().
• Soak, kumera uye kuvirisa: Kunyorovesa, kumera nekuvirisa zviyo nemumagaro zvinogona kuvandudza kunwa kwesimbi nekudzikisa huwandu hwepytates zvakasikwa zviripo mune izvi zvekudya ().
• Shandisa pani yesimbi yakakandwa: Chikafu chakagadzirwa mupani yesimbi inokamhina inopa mbiri kana katatu simbi yakawanda seyaigadzirirwa mune isiri-simbi yekubika ().
• Shandisa chikafu chine lysine: Kudya zvidyarwa zvemuriwo zvakaita semagumusi uye quinoa zvine hupfumi muamino acid lysine pamwe chete nezvikafu zvine hupfumi zvinogona kuwedzera kutora kwesimbi ().

Pfupiso:

Rudzi rwedare runowanikwa muzvikafu zvezvirimwa (non-heme) harunyanyo kupinzwa nemuviri. Nzira dzakatsanangurwa pano dzinogona kushandiswa kuwedzera kutora kwayo.

Icho Chinokosha

Simbi chinhu chinovaka muviri chakakosha kumuviri wemunhu.

Ichi chicherwa chinogona kuwanikwa mune akasiyana ezvikafu zvakasiyana, zvinosanganisira zvakawanda zvekudyara zvidyarwa.

Kunze kwekuve sosi yakanaka yesimbi, chikafu chemuti chakanyorwa mune chino chinyorwa chinoitikawo kuti chiine zvimwe zvakasiyana zvinovaka muviri uye zvinobatsira zvinomera zvemiti.

Nekudaro, kuvasanganisa mukudya kwako hakungokubatsire iwe kusangana nezvinodiwa nesimbi yako, asi zvakare kunobatsira zvakare hutano hwako hwese.