Zakudya Zolemera Iron

Iron ndi chinthu chofunikira chofufuza. Ngati ayironi ikusowa, mumakhala ofooka komanso otopa. Ndiwe wotumbululuka ndipo umasiya kuganizira. Chifukwa ayironi ndi amene ali ndi udindo woonetsetsa kuti selo lililonse la m’thupi likupatsidwa mpweya wokwanira. Kuperewera kwa ayironi sikwachilendo - ndipo nthawi zambiri munthu amadabwa kuti ndi zakudya ziti zomwe zimakhala ndi iron yambiri. Chifukwa chake pezani nafe mndandanda wazakudya zokhala ndi ayironi kwambiri, zakudya zomwe zimalimbikitsa kuyamwa kwachitsulo ndi zakudya zomwe zimalepheretsa, komanso malangizo azinthu zowonjezera ayironi.

Zakudya zokhala ndi iron

Aliyense amene akufunafuna zakudya zokhala ndi chitsulo nthawi zambiri amapeza kaye za nyama ndi chiwindi komanso kuti magwero a chitsulo amatha kuyamwa bwino kuposa chitsulo chochokera kuzakudya zazakudya kotero munthu amayamba kukhulupirira kuti ayenera kukhala ndi chitsulo. kusowa kwachitsulo ndi zakudya zochokera ku zomera. Koma sizili choncho ngakhale pang’ono.

Ngati muphatikiza zakudya zokhala ndi chitsulo chokhala ndi chitsulo ndi zakudya zomwe zimathandizira kuyamwa kwachitsulo komanso nthawi yomweyo kupewa zakudya zomwe zimalepheretsa kuyamwa kwachitsulo, palibe chifukwa chosowa chitsulo ngakhale ndi zakudya zamagulu - makamaka chifukwa siziyenera kuiwala kuti. Anthu ambiri omwe ali ndi vuto la ayironi "zabwinobwinobwino", mwachitsanzo, amadya nyama, zakudya zokhala ndi nyama sizingateteze ku kusowa kwa ayironi.

Kusowa kwachitsulo, chitsulo, ndi kusowa kwachitsulo

Iron ndi chinthu chofunikira kwambiri chomwe chimayenera kudyedwa ndi chakudya. Choncho ndikofunikira.

Chofunikira chovomerezeka chachitsulo ndi

• kwa makanda (miyezi 4 mpaka zaka 7): 8 mg
• kwa ana mpaka zaka 10: 10 mg
• kwa achinyamata: 12-15 mg
• kwa amuna ndi akazi (pambuyo pa kusintha kwa thupi): 10 mg
• kwa amayi a msinkhu wobereka: 15 mg
• kwa amayi oyamwitsa: 20 mg
• kwa amayi apakati: 30 mg

Ntchito yaikulu ya chitsulo ndi kutumiza mpweya m'thupi. Pachifukwa ichi, imakhala m'maselo ofiira a magazi ndipo imamangiriza mpweya wokha, womwe tsopano ukhoza kutumizidwa ku selo iliyonse ya thupi. Ndipo popeza kuti palibe chimene chimagwira ntchito m’thupi popanda okosijeni, popeza kuti kung’anima kumene kumatenthetsa zonse kulibe, titero kunena kwake, mwatopa ndi kufooka chifukwa cha kusowa kwachitsulo.

Mndandanda wa zakudya zamasamba zomwe zimapereka iron yambiri

Mindandanda yambiri yazakudya zomwe zimayenera kukupatsirani ayironi wambiri zimakhala ndi nyama ndi soseji makamaka. Sichoncho mndandanda wathu, womwe uli ndi zakudya zokhala ndi chitsulo zokhala ndi chitsulo.

Kuti mukwaniritse zosowa zanu zachitsulo, tsatirani izi:

• Yang'anani zakudya zomwe zili ndi ayironi yapamwamba komanso yapakati komanso zomwe mumakonda mwachibadwa. Mumasonkhanitsa pamodzi zakudya zanu kuchokera ku zakudya izi.
• Kuonjezera apo, idyani kapena kumwa zakudya zomwe zimalimbikitsa kuyamwa kwachitsulo.
• Nthawi yomweyo, pewani zakudya zomwe zimalepheretsa kuyamwa kwachitsulo.
• Kuonjezera apo, mukhoza kutenga chitsulo chamtengo wapatali komanso chololedwa bwino - makamaka ngati mukufuna kukonza vuto linalake lachitsulo.

Tiyeni tiyambe ndi mfundo yoyamba, zakudya zomwe zili ndi iron yambiri:

Zakudya zokhala ndi iron yambiri - Mndandanda wa zakudya zomwe zili ndi iron kwambiri

zakudya, monga B. Spices, zomwe zingakhale ndi chitsulo chochuluka, koma zomwe zochepa kwambiri zimadyedwa tsiku ndi tsiku ndipo zomwe sizili zogwirizana ndi chitsulo, ndizomveka kuti sizikuphatikizidwa pamndandanda wathu.

Kupatula apo, ndi ntchito yanji kwa inu kudziwa kuti turmeric imapereka pafupifupi 40 mg kapena sinamoni 28 mg yachitsulo pa magalamu 100? Iwo amadya mwina uzitsine (1 gramu) ya aliyense tsiku. Ngati inu z. Mwachitsanzo, ngati mukufuna kugwiritsa ntchito turmeric pochiritsa kapena ngati machiritso, mumatenga 5 magalamu ake ndipo motero mufunika chitsulo (2 mg) pa zokometsera.

Kuti tichiritse ma turmeric, timalimbikitsa buku lathu lophika mwapadera lopangidwa ndi turmeric.

Chonde dziwani kuti zakudya zopatsa thanzi komanso zachitsulo pazakudya zimatha kusiyanasiyana ndipo zimatengera zinthu zambiri, mwachitsanzo B. kuchokera kumitundu yosiyanasiyana, kulima, ndi umuna, mtundu wa nthaka, nyengo, dziko lakwawo. chiyambi, nthawi yokolola, njira yosungiramo, nthawi yosungira, ndi zina zotero. Mfundo zomwe tapatsidwa ndizomwe zimangotsogolera komanso zimatha kusiyana zenizeni - kapena kupyola.

Zakudya zolimbikitsa kuyamwa kwachitsulo

Kuphatikiza pa njira zopewera phytic acid wochulukirapo (mwachitsanzo, kuthira ndi kumera nyemba ndi mbewu komanso kumwa ma probiotics), zakudya zotsatirazi zimalimbikitsa kuyamwa kwachitsulo:

• Mpunga wopangidwa ndi mpunga (monga chowonjezera chazakudya mu shakes ndi smoothies)
• Anyezi ndi adyo (yaiwisi ndi yophika)
• Zipatso (chifukwa chokhala ndi vitamini C, fructose, ndi organic acid)
• Zakudya zokhala ndi vitamini C (200 mg wa vitamini C patsiku zimalimbikitsidwa kuti zizikhala ndi iron)
• Zakudya zokhala ndi vitamini C zimakhala ndi zipatso ndi ndiwo zamasamba zotsatirazi (nthawi zonse pa 100g yazakudya zosaphika, pokhapokha zitadziwika).

Zakudya zachilengedwe zokhala ndi iron yambiri komanso zowonjezera ayironi zachilengedwe

Ngati muli ndi chitsulo chochepa, muyeneranso kumwa chimodzi kapena ziwiri zowonjezera iron. Mukhoza kusankha ngati mukufuna kumwa ufa wa chomera chokhala ndi iron (monga chlorella, moringa, parsley, ufa wa hemp protein, kapena zina) kapena zowonjezera ayironi (monga chitsulo chochokera pa tsamba la khari kapena ayironi).

Mosiyana ndi mapiritsi achitsulo ochiritsira, zowonjezera zitsulozi zimalekerera bwino komanso zimagayidwa.