Emma Miller
Umntu omnye kwabathathu emhlabeni akanayo intsimbi. Lo mkhondo uyimfuneko kwi-immune system, i-hormone synthesis, kunye nokujikeleza kwegazi okuqhelekileyo. I-ayoni ayiveliswa ngumzimba, ngoko ke kubaluleke kakhulu ukuquka ukutya okukuyo ekutyeni kwakho. Eyona mithombo ye-iron yinyama kunye nokutya kwaselwandle, kodwa unokufumana i-iron kwimifuno.
yesilwanyana saselwandle esineqokobhe
Iimbaza, iimbatyisi, i<em>crawfish, kunye nezinye i<em>shellfish zityebe kakhulu kwi-iron kunye neprotein etyiswa lula kunye neevithamini ezahlukeneyo. I-100 grams ye-clams iqulethe phantse i-20% yexabiso lemihla ngemihla yentsimbi. Ukungalungi okucacileyo kweeclams yindleko ephezulu e-Ukraine.
Iimveliso
Akuyena wonke umntu othanda iimveliso, kodwa ziphezulu kunenyama ngokwemixholo yentsimbi. Eyona nto iluncedo kakhulu yokulandela umkhondo ifumaneka kwisibindi, ingqondo, intliziyo, izintso kunye nesisu. Ikhulu leegram zesibindi senyama yenkomo iqulethe i-36 yepesenti yesibonelelo semihla ngemihla yentsimbi. Iimveliso eziphuma kwimveliso zikwanazo nezinye izinto ezibalulekileyo emzimbeni njengeselenium, ubhedu, i-choline kunye neprotein.
Inyama yenkomo kunye nenyama yenkomo
Inyama ebomvu ityebile kwintsimbi yeheme ekulula ukuyigaya. Okukhona umbala wenyama umnyama, kokukhona iqulethe i-iron. Ukuze udibanise le nto yokulandelela ngcono, inyama kufuneka ibhakwe, ibiliswe, okanye iqhunyiswe. Ikhulu leegram zenyama yenkomo ineepesenti ezili-15 zentsimbi kwisibonelelo sakho semihla ngemihla. I-Vitamin C inceda i-iron ifunxe ngcono, ngoko ke kungcono ukutya inyama yenkomo kunye ne-sauerkraut kunye neminye imifuno emuncu.
Imifuno
Ii-ertyisi, ii-ertyisi, iimbotyi, iilentile, kunye nezinye iimbotyi zingumthombo oxabisekileyo we-iron kubantu abangayityiyo inyama kunye nemveliso. Nangona kunjalo, iimbotyi zine-phytic acid, ephazamisa ukufunxa kwentsimbi. Ukufumana okuninzi koku kutya, cwina iimbotyi emanzini apholileyo ngobusuku ngaphambi kokuba upheke.
Ispinatshi
Emva kweembotyi, isipinatshi ngowona mthombo wentsimbi phakathi kwemifuno. Nangona kunjalo, isipinatshi sine-oxalic acid, eyenza ukuba kube nzima ukufunxa isinyithi kwimifuno emitsha. Inzuzo yesipinatshi ibonakala xa ibilisiwe okanye isityu.
ngomane
Amantongomane ayaziwa ngokuba neeminerali ezityebileyo kunye ne-vitamini, kunye nomxholo wentsimbi ephezulu. Ngokuxhomekeke kuhlobo lwamantongomane aqulethwe ukusuka kwi-30% ukuya kwi-40% yomyinge wesibonelelo semihla ngemihla sentsimbi. Ii-cashews ziqulathe ngakumbi le nto ixabisekileyo.
Ezinye iziqhamo
Uninzi lweziqhamo azikwazi ukuziqhayisa ngeprotheyini ephezulu. Kodwa kukho iimeko ezahlukeneyo. IPersimmon, i-mulberries, iblueberries, kunye ne-elderberries ziphezulu kwi-iron. Umnini werekhodi wentsimbi phakathi kwamajikijolo yi-currants. Ukongeza kwintsimbi, zikwatyebile kwivithamin C, ephucula ukufunxwa kwentsimbi.
