Kubva pane zvakagadzirwa nedare mumuviri wedu, dzakawanda zvekunze uye zvepakati zvehutano zvinobva: mazino ane simba, mapfupa, misumari, vhudzi, kufema kwakadzika uye kudya kwakakwana kwemasero ese emuviri. Kukosha kwesimbi nemakemikari ayo kunotsanangurwa nekubatanidzwa kwayo muhutano hweHemoglobin. Kana dare iri duku, haemoglobin shoma inobudiswa uye oxygen inzara nenzara yehupenyu hwose hunotanga.
Batsirwa
Iron, sezvatotaurwa, ichinhu chinonyanya kukosha mukusika kwe hemoglobin. Kana izvi zvisikwa zvikaputsika, iwe hausi kungosiya simba rako uye haugone kushandisa, kunyange nguva dzose mabasa echikoro anova mutoro unoregererwa.
Mukuwedzera kune-synthesis ye hemoglobin, simbi inobatanidzwawo mukuzvidzivirira. Leukocytes inobereka hydrogen peroxide, iyo inodzivisa maronda. Zvisinei, peroxide inogona kukuvadza muviri wedu uye masero akachena, akakomba kubva mukati. Iron inotidzivirira kubva pamatambudziko anokonzera peroxide.
Uyewo, simbi inhengo ye myoglobin - dhoksi ye oxygen yemuviri wedu. Myoglobin inogadzira nzvimbo yemhepo, iyo kana yakanonoka kufema kunoponesa kwekanguva.
Dosage
Tisati taudza kuti zvigadzirwa zvine dhi, ngatitaurirei nezveyero yechinhu ichi, uyewo njodzi dzesimbi yakawanda mumuviri wedu.
Icho chinonyanya kukosha kuti muviri wechikadzi uwane mazamu ayo esimbi kune varume, zvakare, inoda vakadzi vakawanda.
Kune mukadzi ane utano, kudya kwezuva nezuva kwesimbi kune 18 mg. Kana uri kuita zvemitambo, chiyero chinofanira kuwedzerwa ne 30%.
Kuberekwa nesimbi zvinowanzova nyaya yakasiyana. Panguva yekuzvitakura, zvishoma zvesimbi - 33 mg. Pazvipi, kana musati mava nepamuviri musati makagara pakudya zvakaoma (kwehafu yegore), kana kana iwe wakatambura nekushayikwa kwesimbi kune chimwe chikonzero, kusakwana kwesimbi kunopiwa kwauri panguva yekuzvitakura. Muchiitiko ichi, kushandiswa kwezvokudya zvine iron hazvina kukwana, iwe unoda mishonga inokosha.
Products |
Iye zvino chinhu chikuru ndicho chikafu chikafu mune iron.
Simbi iri mumhuka dzose uye midzi yemiti. Mune mhuka - ine ferrous iron, zviri nani kunyanya kudyiwa, uye mumiti - yakasiyana-siyana, nokuda kwekuita kwayo muviri kunoda nguva yakawanda uye simba, uye mhinduro yacho yakaipa.
Kushayikwa kwesimbi kunowanikwa kune vezvokudya uye vateveri vezvokudya zvakaoma, ndeyekuregererwa kwemiti yemhuka yakabva.
Chokutanga pane zvose, kubva kune zvishandiso umo yakawanda yesimbi inofanira kunzi nyama uye yega. Kusanganisira, uye:: turkey, dhaka, nyuchi, gwayana, nguruve, mbira. Chiropa ndicho mutungamiri.
Uyewo ane zvigungwa zvegungwa - shellfish, shrimp, mussels, nezvimwewo.
Kubva pane zvigadzirwa zvinomera zvine iron, zvakakodzera kutaura nezvezviyo - oats, buckwheat, uyewo nyemba (kunyanya tsvuku). Iine dare uye bheet, michero yakaomeswa , marimu, mapekisi, mapeari, apricots, plums, mazambiringa.
Kana iri hove, simbi yakagadzikana mukati maro yakaderera kupfuura nyama. Kubva kune vamiririri veboka rehove, mackerel uye humpback salmon inogona kusimbiswa.
Iron, sezvimwe zvinhu zvinokosha zvinotevera, inowedzera muzhi yolk.
Kubva pane zvose zvataurwa pamusoro apa, vamwe venyu vatoziva kuti iron yakanyatsorongeka mumiti iyoyo, iyo yakawanda yatinonyanya kuisa kubva pakudya,
Compatibility
Zvakawanda zvave zvataurwa pamusoro pekubatana kweiyo microelements, asi nyaya iyi ichiripo isina mhinduro zana yakarurama. Maererano nemafungiro akafanana, simbi inonyatsobatanidzwa pamwe chete ne folic acid uye vitamini C, panguva imwe chete, haisi kudyiwa uye inodzivirira calcium kugadziriswa pamwe chete nayo. Kana zvasvika pakudya kwezvokudya, ichi chinhu chimwe chete, asi vamwe vezvokudya muzviitiko zvekudya kwechisikiro vanobata maonero kuti microelements iri mukati maro haigoni kupindirana nekubatana kweumwe neumwe. Kujekesa izvi ndezvezvizvarwa zvinotevera
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