Mishonga ine dare muhuwandu hwakawanda

Chimwe chezvinhu zvinonyanya kukosha zvehupenyu hwemuviri wemunhu isimbi. Maatomu ayo anomhanya nemitsipa yeropa, semakumbo, anonamatira oksijeni uye anoununura kubva pamapapu kusvika kumasumbu uye nhengo dzevanhu, uye kumashure kunokonzera carbon dioxide. Izvi zvinopfuurira. "Kurara" uye "zvisina chinhu" hazvipi.

Heme uye isiri-heme iron

Kune ukama hwakananga pakati pekushaiwa kwesimbi uye kusasha kwe okisijeni, iyo inotungamirira mukuvhiringidzwa kwemabasa emuviri. Kupera simba rekuzvidzivirira, kusuruvara, kuneta, ganda rakaoma uye mucous membrane, kuora simba kwepfungwa - izvi zvose zvinokonzerwa ne hypoxia. Zvisinei, kana uine zviratidzo zvakadaro, usaedza kumedza misungo kana kunwa mvura yakasviba. Simbi yezvinhu zvakasikwa zvinogona kukuvadza hutano hwevanhu: ropa rinowedzera, rakavharwa uye rakavharwa nemidziyo yeropa, nzira yekuumbwa kwemhando dzose dzematombo inowedzera kushanda.

Munhu anogona kungogadzira zvinhu zvakasikwa. Chiyero chakakwana che "iron", inodzidza, kudya zvokudya zvine iron (zuva nezuva yevanhu 10-15 mg). Organic iron ine marudzi maviri:

1. Iko simbi inowanikwa mumigadzirwa yemhuka yakabva, uye yakatumidzwa nokuti ndiyo chikamu che hemoglobin yemhuka, saka zvinonzwisisika nevanhu.
2. Non-heme iron inhengo yezvirimwa. Inonzwisisika yakaipisisa. Pamusoro pezvose zvakauya nezvokudya, chegumi chete chesimbi chinopinda hemoglobin. Zvokudya zvekudyara izvo zvakakwirira musimbi zvinokurudzirwa kuti zvibatanidze pamwe nezvimwe zvokudya zvine vitamin C kana B 12.

Ndezvipi zvinogadzirwa zvine iron?

Saka, kuitira kuti uve neutano hwe "iron", zvakakosha kudya zvakanaka. Mapuroteni, mafuta, makhaidhaidhi, mavitamini, kutsvaga zvinhu muzvokudya zvinogadzira kudya kunovaka muviri. Maererano nehuwandu hwesimbi (pa100 g yezvigadzirwa) nzvimbo inotungamira inobatwa nenyama uye ne-michina :

• chiropa (pork 20 mg, chicken 17 mg, nyama yepamusoro 7 mg);
• mwoyo (nyama yenzombe 5 mg, nyama yenguruve 4 mg);
• nyama (murume nyama 4.5 mg, nyama yenzombe 3.5 mg, gwayana uye veal 3 mg, gorosi 1.8 mg, huku nehutu 1.5 mg).

Zvadaro tevera hove uye hove dzegungwa :

• mollusks anenge 30 mg;
• mussels 7 mg;
• oysters 6 mg;
• ngarava yegungwa 2.5 mg;
• tuna 2 mg;
• mackerel uye pike ne 1.7 mg;
• rwizi rwecheka - 1.2 mg
• sprats uye makedheni bhiza mackerel ye4,5 mg;
• Canned mackerel 3 mg;
• black caviar 2,5 mg.

Evha yolk inowedzerawo mune iron:

• chicken 4 mg;
• zvihuta 2 mg.

Urongwa hwezvirimwa zvinosanganisira:

• zviyo (buckwheat 7 mg, oatmeal 6 mg, rye 4 mg, chibage 3 mg);
• Mbeu (lentiy uye nyemba 7 mg imwe neimwe, inosvika 1.5 mg);
• mishonga nemidhoro;
• chibereko;
• maoriki (cornel 4 mg, cherries uye raspberries 1.5 mg, strawberries 1 mg);
• nuts;
• mbeu (pumpkin 8 mg, sunflower 5 mg).

Zvakakodzera kutaura nezvemichero yakaomeswa :

• maapuro akaoma uye mapeji 5-6 mg;
• apricots akaomeswa 3,2 mg;
• prunes 3 mg.

Ndeupi nyama yehuni?

Kusapindira mune kukakavadzana kusingagumi pakati pevanhu vanodya nyama uye vanodya zvinomera, zvinofanira kuonekwa kuti nyama inobatsira zvikuru. Mukuwedzera kune tariro uye kunzwa kwomuviri kwenguva yakareba, inopa muviri wemunhu nehuwandu hunobatsira mavitamini uye zvinhu, kusanganisira simbi. Kana tichitaura pamusoro pekudya kwezvokudya zvachose, tichitaura kune imwe yega yakagadzirwa nemhuka dzemhuka, zvakakodzera kudana iyo yakawanda yakare-ine chinyama chiropa, mu 100 g iyo inosvika 150% yehuwandu hwezuva nezuva.

Kana iwe ukaswedera kumubvunzo wekubatira uchienda mberi, uye utakure chiropa kune-by-products (izvo zvinenge zviri), zvino zvigadzirwa zvemhuka zviri nesimbi zvakagadzirirwa kubva pamusana wemhuka. Muchiitiko ichi, huwandu hwakawanda hwehuni huripo huri mumhuruke nyama (100 g ine 30% yemari yezuva nezuva inodiwa nomunhu). Zvishoma zvishoma simbi muvharo, asi inoputika zvakakwana zvachose. Mukuwedzera, vhairi uye mhombwe inonzi inonyanya kukosha nyama yekudya (kuderera kwemafuta nemafuta).

Muhove ipi ine yakawanda yesimbi?

Zvokudya zvakakodzera zvinoreva kuiswa kwezvigadzirwa zvehove muzvokudya. Kana tichitaura pamusoro pezvinhu zvesimbi, iyo ndiyo yakanyanya "hove" hove - peche, tuna, mackerel uye pike. Vamwe vose vagari vepagungwa nemvura yakadzika: mapundu, salmon, capelin, saury, herring, horse mackerel, carp, bream, pike perch, etc. - zvakanyanya kuderera kune vatungamiriri (kubva 1 mg kana pasi). Zvinyorwa zvinokwanisa kuchengetedza dzimba dzavo panguva yekupisa uye kuponeswa, saka hove dzakakonzerwa nemagwenga akakonzerwa nemafuta anobva mune zvekudya, uye haasi pasi pezvokudya zvakagadzirirwa.

Miti yakagadzirwa nesimbi

Miti ine mishonga, mavitamini nemaminerari, pamwe chete nemuwandu we fiber uye mafuta akaderera, ezvigadzirisa kuva madzimambo ari patafura yezvimwe zvevgan uye zvokudya zvakasvibirira. Kubva pamiriwo, unogona kugadzira ndiro dzinopisa uye zvinotonhora zvinotonhora, zvinotapira uye zvinwiwa. Inogona kuvewa munyu, marinated uye makedheni. Chimwe chezvakanaka zvezvirimwa zvinomera ndezvekugona kuzvidya zvakasvibirira.

Nekurapa chero kupi zvako kwezvigadzirwa zvine iron, zvinoramba zvisingashanduki, kunyange zvazvo isiri huru yemuvhu chip. Mu 100 g ye artichoke yakawanda yesimbi ndeye 3.5 mg yeiyo metal inoratidzika. Nzvimbo yechipiri pa "iron" yakashandurwa ndeyekushambidzira - 2.5 mg, chard uye garlic inogamuchira "sharon" ye1.7 mg. Vamwe vose vamiririri vehama dzezvirimwa vanorumbidza vakunda pa 0.8 mg mark.

Mune michero yakawanda sei yesimbi?

Zvibereko zveminda zvinonakidza ziso nerunako munguva yekuzadza uye kupa chibereko chinonaka, chakafuma mumutsananguro. Hazvikwanisi kutaurwa kuti michero ndeye michina yakapfuma mune iron. Iyo yakawanda yehuwandu hwe 2.5 mg ndeyemapasimoni, maapuro uye mapeari, 1.6 mg - michero yekutya michero, uye 1 mg - mazuva. Kazhinji mubvunzo "mune michina yakawanda yesimbi?", Mhinduro ndeye "apulo". Zvisinei, chokwadi ndechekuti kuwana 100% yemari yezuva nezuva iwe uchafanira kudya michero 40 kusvika ku70 pazuva. Kukosha kwemichero kune mavitamini C uye B 12, izvo zvinoita kuti kuwedzerwa kwesimbi kuwedzere.

Mune ruvara rwuri ruzhinji rwesimbi?

Chikamu chepamusoro chemiti inonzi herbaceous inonzi magreens uye inoshandiswa mukubika sezvinongoita nguva, nekuda kwemafuta anokosha arimo. Zvisikwa zvakapa zvirimwa zvemunda wegorosi pamwe nekubatana kwakagadzikana kwesimbi yakagadzirwa ne vitamini C uye folic acid kuti ive nani. Zvisinei, kugutsa zvido zvezuva nezuva, munhu achada boka rose remasvini.

Gorosi, akapfuma mune iron:

• Bay leaves 43 mg;
• sipinashi 13.5 mg (inenge isina kudyiwa nokuda kwe oxalic acid irimo);
• parsley, dill, peppermint 6 mg;
• basil 3 mg;
• cilantro uye celery 2 mg imwe;
• tema eiii 1 mg;
• saladi ye 0.5 mg.

Mune marimu akawanda ane iron?

Dombo rakaoma uye nheyo yezvokudya - ndizvo zvinogadzirwa mu nati. Kubva pakuona kwehutano uye hupenyu hurefu, zvinhu zvakawanda zvinobatsira, zvinokonzerwa nehutachiona uye vitamini zvakavanzwa pasi peganda. Apo chirwere chepfungwa, chirwere chakakomba mumuviri kana mupfungwa, kudya zvakakomba kana kurasikirwa kukuru kweropa kunofanirwa kunge kunosanganisira mukudya kwevungu, rakapfuma musimbi:

• rinotyisa pakati pe "zvakaoma nuts" uye "iron" zvinogadzirwa - pistachios 60 mg;
• pine nut (mupfungwa yesayenzi mbeu yepaini yemisidhari) 5.5 mg;
• mahwende (kubva pakuona kwebhodani inoreva mahonji) 5 mg;
• almonds uye cashews 4 mg;
• hazelnut 3 mg;
• Nhamba 2 mg.

Mukati mei chese mune iron?

Cheese ine chesimbi mune zviduku zvishoma:

• Kostroma, Dutch, Poshekhon, roquefort, cheddar 1 mg (pa100 g yezvigadzirwa);
• Parmesan uye Swiss 0.8 mg;
• mozzarella uye roquefort 0.5 mg.

Mukuwedzera, chibereko ichi chinogutsa chinogadzirirwa kubva mukaka. Iine zvakawanda zve calcium uye magnesium, iyo inobatsira vanhu, asi inopindira nekudyiwa kwesimbi. Nokudaro, muviri womunhu hauzive zviduku zvechirevo ichi, saka hazvibatsiri kushandisa chesi sechinhu chesimbi.

Mishonga iyo yakaderera simbi muropa

Chimwe chezvikonzero zve "kudarika" kwechigadzirwa chesimbi - michina ine iron, yakashandiswa mune zvakawanda. Zvirwere zvakakomba uye zvakakomba zvinogona kuva chigumisiro. Nzira iri nyore, isiri yepamusoro uye yepamusoro yekugadzirisa kuwanda kwematare - kudya zvokudya zvinoderedza muwandu wayo muropa:

1. Zvipfeko zveputi uye zvebhuruu nemakroberiti, ane zvinhu zvinogona kusunga mahwanda ematare esina mahwanda.
2. Mishonga yeKvasshenye, yakagadzirwa isina munyu uye yakazara mulactic acid, ichibvisa chepfu.
3. Yakabikwa mupunga, yakambotonyudzwa kuti ibvise starch uye yakashata, ichizadzisa mabasa e adsorbent mumuviri.
4. Chingwa uye pasta, izvo zvinoumba huwandu hwefiber, iyo iyo maronda inotorwa kudarika kusashandiswa kwesimbi.

Ndezvipi zvekudya zvinopesana nesimbi?

Munhu wose ane chirwere chekushaya ropa kana, pane zvinopesana, anoedza kuderedza huwandu hwehupenyu hwehuni hwehuni, mumwe anofanira kuziva kuti zvibereko zvinopesana nei kufanana kwesimbi:

1. Misi nemichero yehuchi ine calcium.
2. Tea, iyo ine tanins, uye kofi.
3. Mafuta ane zvakawanda vitamini E.