John Myers
Simbi yakakosha kumiviri yedu. Pano unogona kuona kuti tinodya sei kudya kwakapfuma mune iron uye kuti ndezvipi zvekudya zvine iron.
Zvinhu zvekuziva nezve iron
Simbi yakakosha kwatiri nekuti ndiyo inonyanya kuita basa rekufambisa okisijeni muropa. The trace element inosunga okisijeni inotorwa nemapapu kumasero matsvuku eropa. Somugumisiro, muviri wedu unopiwa neokisijeni. Iyo trace element inotsigira chipenyu chedu mukugadzira masero, kusimbisa immune system yedu, uye kurwisa hutachiona, pakati pezvimwe zvinhu. Naizvozvo, iwe unofanirwa kutarisisa kune chikafu chine iron-yakapfuma.
Iron inoda uye kushayikwa kwesimbi
Iron ine matarenda akawanda uye yakakosha kumuviri wedu. Zvinosuruvarisa, muviri wedu haugoni kuzvigadzira pachawo. Tinoisa mumiviri yedu nezvokudya. Zvisinei, muviri wedu unogona kungotora pakati pe5% ne15% yesimbi inopihwa. Saka zvakakosha kuve nechokwadi chekuti chikafu chaunodya chine iron yakawanda kana tasvika pakudya. Nekudaro, iyo simbi inodiwa haina kufanana kune wese munhu. Kurudziro ndeyekupa muviri uwandu hunotevera pazuva, zvichienderana nezera uye murume nemukadzi:
- Vacheche nevana kusvika kumakore gumi = pakati pe10 mg uye 0.5 mg
- Vakomana kubva pamakore gumi kusvika kumakore gumi nemapfumbamwe = 10 mg
- Varume = 10 mg
- Vasikana kubva pamakore gumi nevakadzi = 10 mg
- Vakadzi vane pamuviri = 30 mg
- Vakadzi vepashure = 20 mg
- Varume nevakadzi vanopfuura makore makumi mashanu = 50 mg
Cherechedza: Vegetarians, vegans, vatambi, vanopa ropa, uye vamwe vanhu vakarasikirwa neropa (kuvhiyiwa, kuenda kumwedzi kunorema) vane chido chakawedzerwa chesimbi.
Kushaikwa kwesimbi kunotyisidzira kana kudya kwedu kusina kuenzana uye kupfuma musimbi. Chiratidzo chikuru cheizvi ndechekugara kuneta. Tinonzwa tisina simba uye tapera simba. Zvimwe zviratidzo zvinosanganisira kusarara zvakanaka, kutemwa nemusoro, kunetseka kuisa pfungwa pachinhu chimwe, kuvhiringika kweropa, uye kuwedzera kutapukirwa nezvirwere. Muzviitiko zvakakomba, kushayikwa kwesimbi kunotungamirira kuanemia. Ipapo muviri unenge usisapihwe oxygen zvakakwana. Panyaya yeanemia yakareba, kune ngozi yekushaya simba kwemwoyo, kupererwa kweropa kwenguva refu kunogona kutungamirira kurufu. Kuongororwa ropa nachiremba kunogona kupa ruzivo pamusoro peanemia.
Mapoka ane njodzi yekushomeka kwesimbi anosanganisira:
- vana vari kukura uye vechidiki
- kurwara kwenguva refu nekuzvimba
- Varwere mushure mekuvhiyiwa nekuda kwekurasikirwa neropa
- Vanopa ropa nekuda kwekurasikirwa neropa
- vanhu vakwegura vane zvirwere
Chikafu chine iron
Nekudya kwakakwana, unovhara muviri wako zvinodiwa nesimbi. Iwe unogona kuwana yakanyanya kunyura simbi nekubatanidza mhuka nemiriwo iron. Muviri wedu unoshandisa iron iri munyama zviri nani zvakapetwa katatu pane iyo inobva mukudya kwezvirimwa. Zvokudya zvakawanda zvine iron yakawanda zvinokurudzira kutorwa kwesimbi. Zvokudya nezvinwiwa zvakapfuma muvhitamini C, zvakadai semichero, miriwo, uye muto wemichero, zvinokurudzirawo kunwa uye kushandiswa. Asi zvimwe zvekudya zvinopesvedzerana kuitira kuti kunyura kwesimbi kudziviswa. Zvokudya zvisina kukodzera kutorwa kwesimbi zvine calcium yakawanda, phosphate, phytate, oxalic acid, kana polyphenols.
Zvokudya zvisina kukodzera ndezvi:
- zvokudya zvakapfuma mu calcium: mukaka, zvigadzirwa zvemukaka, zvigadzirwa zvezai
- phosphate-rich foods: soy, cola, lemonade, yakagadzirwa cheese
- Zvokudya zvine phytates: zviyo, chibage, soya zvigadzirwa, mupunga, legumes, yakazara zviyo zvigadzirwa.
- Zvokudya zvine oxalic acid: sipinashi, chard, rhubarb, cocoa, chokoreti yakasviba
- Zvokudya zvakapfuma mu polyphenols/tannins: tii nhema, green tea, kofi, waini tsvuku, muto wemazambiringa, sipinashi, uye mapfunde.
Chinyorwa chinotevera chinokupa mhedziso yezvikafu zvakapfuma mu iron.
Beverages
- Ferrous Juices - Majusi anokurudzira kunyura kwesimbi
- karoti - apple
- Black currant - sitirobheri
- Red currant - buckthorn
- Blackberry – Orange
Nyama uye soseji
Iron content pa100 g
- Dhadha chiropa 30 mg
- Nguruve chiropa 18 mg
- Chiropa chemhuru 7.9 mg
- sausage yechiropa 5.3 mg
- Black pudding 30 mg
- Nguruve itsvo 10 mg
- Nyama yemombe 10 mg
- Deer 4.5 mg
- Roe deer 3 mg
- Dhadha 2.7 mg
- Nyama yemombe 2.6 mg
- gwayana 1.9 mg
- Huku 1.6 mg
Hove Nehove
Iron content pa100 g
- Oyster 7 mg
- Mussels 6.7 mg
- shrimp yegungwa yakadzika 5 mg
- Mafuta sardines 2.5 mg
- Herring 1.1 mg
- Nzvimbo 0.9 mg
- Cod 0.5 mg
- Saithe 0.7 mg
Miriwo, nyemba, zvinonhuwira
Iron content pa100 g
- Cardamom 100 mg
- parsley yakaomeswa 97.8 mg
- mint yakaomeswa 87.5
- Licorice 41.1 MG
- Cinnamon 38.1 mg
- Soya bhinzi 9 mg
- Rosemary 8.5 mg
- itsvo bhinzi 8.2 mg
- Basil 7.3 MG
- bhinzi chena 7 mg
- Chanterelles 6.5 MG
- Chickpeas 6.2 mg
- Dill 5.5 mg
- Thyme 5 mg
- Sipinachi 3.4 mg
- Leek 2.1 mg
- Asparagus 2.1 mg
- lettuce yegwayana 2 mg
- Peas 1.5 mg
- Arugula 1.5 MG
- Beetroot 0.8 mg
- Mbatata 0.3 mg
- makarotsi 0.3 mg
michero
Iron content pa100 g
- Mazambiringa akaomeswa 1.9 MG
- Black currants 1.3 MG
- Red currants 1.2 mg
- Raspberries 1 mg
- mazuva 1 mg
- Gooseberries 0.6 mg
- Lemons 0.6 mg
- Blueberries 0.5 mg
- Blackberries 0.6 MG
- Avocado 0.6 mg
- Strawberries 0.4 mg
- Persimmon 0.4 MG
- Cherries 0.3 mg
- Kiwi 0.3 mg
- Peaches 0.3 mg
- Mabhanana 0.3 mg
- Rhubarb 0.2 MG
- Oranges 0.2 mg
- maapuro 0.1 MG
Cherechedza: Michero yakaomeswa ine iron yakawanda kupfuura mitsva.
Zviyo, zviyo zvigadzirwa, mupunga, pasta
Iron content pa100 g
- Gorosi Bran 16 mg
- Sesame 10 mg
- millet flakes 9 mg
- Amaranth 9 mg
- Flaxseed 8.2 mg
- Quinoa 8 mg
- Gorosi yegorosi 7.5 mg
- mhunga 6 mg
- zviperengo 4.4 mg
- Oatmeal 4.3 MG
- girini spelled tsanga 4 mg
- Pasta yose yegorosi 3.8 mg
- bhari 3.6 mg
- chingwa chichena 3.6 mg
- Buckwheat 3.5 mg
- Brown mupunga 3.2 mg
- Mupunga wakabikwa 2.9 mg
- Rye chingwa 2.8 mg
- Rye hupfu 2.5 mg
- Chingwa chegorosi rose 2 mg
- Hupfu hwegorosi 1.2 mg
- Gorosi semolina 1.1 MG
Nzungu uye Mbeu
Iron content pa100 g
- Mbeu dzenhanga 12.1 mg
- Pistachios 7 mg
- Cashew nzungu 6.7 mg
- Pine nzungu 5.5 mg
- Mbeu dzesunflower 5.3 mg
- Hazelnuts 4.7 mg
- Almonds 4.2 mg
- Kokonati yakashongedzwa 3.5 mg
- walnuts 2.9 MG
- Nzungu 2.4 MG
- Brazil nzungu 2.4 mg
- chestnuts 1.7 mg
Mukaka, zvigadzirwa zvemukaka, mazai
Iron content pa100 g
- Zai yolk 7.2 mg
- zai 1.2 MG
- Soy mukaka 0.6 mg
- mukaka wose 0.5 mg
- Low-fat quark 0.4 mg
- Butter 0.3 mg
- Sliced cheese 0.3 mg
- Chizi nyoro 0.2 mg
- Yoghurt 0.1 MG
