John Myers
Ígwè dị mkpa maka ahụ anyị. N'ebe a, ị ga-achọpụta ka anyị si eri nri nwere ígwè na nri ndị nwere ígwè.
Ihe ị ga-amata gbasara ígwè
Ígwè dị anyị mkpa n'ihi na ọ bụ ya na-ebufe oxygen n'ime ọbara. Ihe nchọta ahụ na-ejikọta oxygen a na-esi na ngụgụ na-abanye na mkpụrụ ndụ ọbara uhie. N'ihi ya, akụkụ ahụ anyị na-enye oxygen. Ihe nchọta ahụ na-akwado akụkụ ahụ anyị n'ichebe cell, na-ewusi usoro ahụ ji alụso ọrịa ọgụ sie ike, na ịlụso ọrịa ọgụ, na ihe ndị ọzọ. Ya mere, ị kwesịrị ịṅa ntị na nri ndị nwere ígwè.
Mkpa ígwè na ụkọ ígwè
Ígwè nwere ọtụtụ talent yana ihe dị mkpa maka ahụ anyị. N'ụzọ dị mwute, ahụ anyị enweghị ike ịmepụta ya n'onwe ya. Anyị na-etinye ya na ahụ anyị na nri. Agbanyeghị, akụkụ ahụ anyị nwere ike itinye naanị n'etiti 5% na 15% nke ígwè a na-enye. Ya mere ọ dị mkpa ịhụ na nri ị na-eri bara ụba na ígwè ma a bịa n'ihe gbasara nri. Otú ọ dị, ihe a chọrọ ígwè abụghị otu maka onye ọ bụla. Nkwanye a bụ inye ahụ ahụ ego ndị a kwa ụbọchị, dabere na afọ na okike:
- Ụmụaka na ụmụaka ruo afọ 10 = n'etiti 0.5 mg na 10 mg
- Ụmụ nwoke sitere na afọ 10 ruo afọ 19 = 12 mg
- Ụmụ nwoke = 10 mg
- Ụmụ agbọghọ sitere na afọ 10 na ụmụ nwanyị = 15 mg
- Ụmụ nwanyị dị ime = 30 mg
- Ụmụ nwanyị na-amụ nwa = 20 mg
- Ndị ikom na ndị inyom karịrị afọ 50 = 10 mg
Mara: Ndị anaghị eri anụ, ndị na-eri anụ anaghị eri anụ, ndị na-eme egwuregwu, ndị na-enye ọbara, na ndị ọzọ furu efu ọbara (ịwa ahụ, nsọ nsọ) nwere mkpa ka ukwuu maka ígwè.
Enweghị ụkọ ígwè na-eyi egwu ma ọ bụrụ na nri anyị adịghị edozi ma nwee ụbara ígwè. Isi ihe mgbaàmà nke nke a bụ ike ọgwụgwụ mgbe niile. Anyị na-enwe mmetụta nke enweghị ike na ike ọgwụgwụ. Mgbaàmà ndị ọzọ gụnyere nsogbu ihi ụra, isi ọwụwa, ike itinye uche n'ihe, nsogbu mgbasa ọbara, na ịba ụba nke ọrịa. N'ọnọdụ ndị siri ike, ụkọ ígwè na-eduga na anaemia. Mgbe ahụ, anụ ahụ anaghịzi enye oxygen nke ọma. N'ihe gbasara anaemia ogologo oge, enwere ihe ize ndụ nke enweghị oke obi, anaemia ogologo oge nwere ike ibute ọnwụ. Nyocha ọbara nke dọkịta nwere ike inye ozi gbasara anaemia.
Otu dị ize ndụ maka ụkọ ígwè gụnyere:
- ụmụaka na-eto eto na ndị nọ n'afọ iri na ụma
- ọrịa na-adịghị ala ala na mbufụt
- Ndị ọrịa mgbe ịwachara ahụ n'ihi ọnwụ ọbara
- Ndị na-enye ọbara ọbara n'ihi mfu ọbara
- ndị agadi nwere ọrịa
Nri nwere ígwè
Site n'iji nri ziri ezi, ị na-ekpuchi ihe ndị dị n'ahụ gị chọrọ ígwè. Ị nwere ike nweta mmịnye ígwè kacha mma site na ijikọta anụ anụmanụ na ígwè akwụkwọ nri. Ahụ anyị na-eji ígwè dị n'ime anụ eme ihe ugboro atọ karịa nke sitere na nri sitere na osisi. Ọtụtụ nri nwere nnukwu ígwè na-akwalite mmịnye ígwè. Nri na ihe ọṅụṅụ ndị nwere vitamin C, dị ka mkpụrụ osisi, akwụkwọ nri, na ihe ọṅụṅụ mkpụrụ osisi, na-akwalite mmịnye na itinye n'ọrụ. Mana ụfọdụ nri na-emetụta ibe ha nke mere na a na-egbochi mmịpụta ígwè. Nri na-adịghị mma maka ịmịnye ígwè nwere ọtụtụ calcium, phosphate, phytate, oxalic acid, ma ọ bụ polyphenols.
Nri na-adịghị mma bụ:
- nri ọgaranya calcium: mmiri ara ehi, mmiri ara ehi ngwaahịa, akwa ngwaahịa
- nri nwere phosphate: soy, kola, lemonade, chiiz esichara
- nri nwere phytates: ngwaahịa ọka, ọka, ngwaahịa soy, osikapa, mkpo, ngwaahịa ọka.
- Nri nwere oxalic acid: akwụkwọ nri, chard, rhubarb, koko, chocolate gbara ọchịchịrị
- Nri bara ụba na polyphenols/tannins: tii ojii, tii green, kọfị, mmanya uhie, ihe ọṅụṅụ mkpụrụ vaịn, akwụkwọ nri, na millet.
Ndepụta ndị a na-enye gị nkọwapụta nke nri ndị bara ụba na ígwè.
Ihe ọṅụṅụ
- Juices Ferrous - ihe ọṅụṅụ na-akwalite mmịpụta ígwè
- karọt - apụl
- Black currant - strawberry
- Red currant - buckthorn
- Blackberry - oroma
Anụ na soseji
Iron ọdịnaya kwa 100 g
- Imeju ọbọgwụ 30 mg
- Imeju anụ ezi 18 mg
- Imeju nwa ehi 7.9 mg
- soseji imeju 5.3 mg
- Black pudding 30 mg
- Akụrụ anụ ezi 10 mg
- Beef ham 10 mg
- mgbada 4.5 mg
- mgbada 3 mg
- Ugboro 2.7 mg
- Anụ anụ 2.6 mg
- nwa atụrụ 1.9 mg
- anụ ọkụkọ 1.6 mg
Azụ na nri mmiri
Iron ọdịnaya kwa 100 g
- Oysters 7 mg
- Mkpụrụ osisi 6.7 mg
- oke osimiri miri emi 5 mg
- Sardines mmanụ 2.5 mg
- Ahịhịa 1.1 mg
- Ebe 0.9 mg
- Mpekere 0.5 mg
- Ihe dị ka 0.7 mg
Akwụkwọ nri, mkpo, ngwa nri
Iron ọdịnaya kwa 100 g
- Cardamom 100 mg
- pasili a mịrị amị 97.8 mg
- Mint a mịrị amị 87.5
- Licorice 41.1 mg
- Cinnamon 38.1 mg
- Soybean 9 mg
- Rosemary 8.5 mg
- Agwa akụrụ 8.2 mg
- Basil 7.3 mg
- agwa ọcha 7 mg
- Chanterelles 6.5 mg
- Chickpeas 6.2 mg
- Dill 5.5 mg
- Thyme 5 mg
- Akwụkwọ nri 3.4 mg
- Nri 2.1 mg
- Asparagus 2.1 mg
- letus nke atụrụ 2 mg
- Peas 1.5 mg
- Arugula 1.5 mg
- Beetroot 0.8 mg
- Nduku 0.3 mg
- karọt 0.3 mg
mkpụrụ osisi
Iron ọdịnaya kwa 100 g
- Mịrị amị 1.9 mg
- Black currant 1.3 mg
- Red currant 1.2 mg
- Raspberries 1 mg
- ụbọchị 1 mg
- Gooseberries 0.6 mg
- Lemọn 0.6 mg
- Blueberries 0.5 mg
- Blackberry 0.6 mg
- Ube oyibo 0.6 mg
- Strawberries 0.4 mg
- Persimmon 0.4 mg
- cherị 0.3 mg
- Kiwi 0.3 mg
- Peach 0.3 mg
- banana 0.3 mg
- Rhubarb 0.2 mg
- Oranges 0.2 mg
- apụl 0.1 mg
Rịba ama: Mkpụrụ osisi a mịrị amị nwere ọtụtụ ígwè karịa nke ọhụrụ.
Mkpụrụ ọka, ngwaahịa ọka, osikapa, pasta
Iron ọdịnaya kwa 100 g
- Mkpụrụ ọka ọka 16 mg
- Sesame 10 mg
- ọka millet 9 mg
- Amaranth 9 mg
- Mkpụrụ flax 8.2 mg
- Quinoa 8 mg
- Mkpụrụ ọka ọka 7.5 mg
- millet 6 mg
- 4.4 mg
- Oatmeal 4.3 mg
- ọka spelt green 4 mg
- Pasta ọka wheat dum 3.8 mg
- ọka bali 3.6 mg
- achịcha ọcha 3.6 mg
- Buckwheat 3.5 mg
- osikapa agba aja aja 3.2 mg
- Osikapa gbara agba 2.9 mg
- Rye achịcha 2.8 mg
- Rye ntụ ọka 2.5 mg
- Achịcha ọka wheat dum 2 mg
- ntụ ọka ọka 1.2 mg
- Semolina ọka 1.1 mg
Akụ na kernel
Iron ọdịnaya kwa 100 g
- Mkpụrụ ugu 12.1 mg
- Pistachios 7 mg
- Mkpụrụ ego 6.7 mg
- Mkpụrụ osisi pine 5.5 mg
- Mkpụrụ osisi sunflower 5.3 mg
- Hazelnuts 4.7 mg
- Almọnd 4.2 mg
- Aki oyibo akpọnwụwo 3.5 mg
- walnuts 2.9 mg
- Ahụekere 2.4 mg
- Mkpụrụ Brazil 2.4 mg
- chestnuts 1.7 mg
Mmiri ara ehi, ngwaahịa mmiri ara ehi, akwa
Iron ọdịnaya kwa 100 g
- nkochi ime akwa 7.2 mg
- akwa 1.2 mg
- Mmiri ara ehi soy 0.6 mg
- mmiri ara ehi zuru oke 0.5 mg
- Quark dị obere 0.4 mg
- Bọta 0.3 mg
- Chiiz iberibe 0.3 mg
- Chiiz dị nro 0.2 mg
- Yoghurt 0.1 mg
