Ukudla okuyinhloko okunothe ngensimbi
-Delile
- Ithebula lokudla okunothe ngensimbi
- Amathiphu wokuthuthukisa ukumuncwa kwensimbi
- Imfuneko yensimbi yansuku zonke
I-iron iyimbiwa ebalulekile yokwakheka kwamangqamuzana egazi futhi isiza ukuhambisa umoya-mpilo. Ngakho-ke, lapho kushoda i-ayoni, umuntu uveza izimpawu ezinjengokukhathala, ubuthakathaka, ukungabi namandla nobunzima bokugxila.
Le minerali ibalulekile kuzo zonke izigaba zokuphila futhi kufanele idliwe njalo, kepha kuyadingeka ukukhulisa ukusetshenziswa kwayo ngesikhathi sokukhulelwa nasebudaleni, izikhathi lapho kunesidingo esikhulu sensimbi emzimbeni. Izibonelo ezinhle zokudla okune-ayoni yizinyama ezibomvu, ubhontshisi omnyama, nesinkwa sebhali, isibonelo.
Kunezinhlobo ezi-2 zensimbi, i-heme iron: ekhona enyameni ebomvu, nensimbi engeyona i-heme ekhona kwimifino. Insimbi ekhona enyameni imuncwa kangcono, kuyilapho i-ayoni yemifino idinga ukusetshenziswa komthombo kavithamini C ukuze imuncwe kangcono.
Ithebula lokudla okunothe ngensimbi
Nali itafula elinokudla okunothe ngensimbi okuhlukaniswe yimithombo yezilwane nemifino:
| Inani lensimbi ekudleni okuvela ezilwaneni nge-100 g | |
| Ukudla kwasolwandle okunomusi | 22 mg |
| Isibindi senkukhu esiphekiwe | 8.5 mg |
| Ama-oysters aphekiwe | 8.5 mg |
| Isibindi se-turkey esiphekiwe | 7.8 mg |
| Isibindi senkomo eyosiwe | 5.8 mg |
| Isikhuphasha seqanda lenkukhu | 5.5 mg |
| Inkomo | 3.6 mg |
| I-tuna entsha eyosiwe | 2.3 mg |
| Iqanda eliphelele lenkukhu | 2.1 mg |
| inyama yemvu | 1.8 mg |
| Ama-sardine abiwe | 1.3 mg |
| I-tuna ekheniwe | 1.3 mg |
Insimbi ekhona ekudleni okuvela emithonjeni yezilwane, inomunca wensimbi ezingeni lamathumbu phakathi kuka-20 kuya ku-30% wamaminerali afakiwe.
| Inani lensimbi ekudleni komvelaphi wezitshalo nge-100 g ngayinye | |
| Imbewu Yethanga | 14.9 mg |
| I-Pistachio | 6.8 mg |
| Ukhokho impuphu | 5.8 mg |
| Ibhilikosi elomile | 5.8 mg |
| Tofu | 5.4 mg |
| Imbewu ye-sunflower | 5.1 mg |
| Dlulisa amagilebhisi | 4.8 mg |
| Ukhukhunathi omisiwe | 3.6 mg |
| Amantongomane | 2.6 mg |
| Ubhontshisi omhlophe ophekiwe | 2.5 mg |
| Isipinashi esingavuthiwe | 2.4 mg |
| Amantongomane | 2.2 mg |
| Izinkukhu eziphekiwe | 2.1 mg |
Ubhontshisi omnyama ophekiwe | 1.5 mg |
| Amalenti aphekiwe | 1.5 mg |
| Ubhontshisi oluhlaza | 1.4 mg |
| Ithanga Elibhakiwe | 1.3 mg |
| Ama-oats ahlanganisiwe | 1.3 mg |
| Uphizi ophekiwe | 1.1 mg |
| I-beet eluhlaza | 0.8 mg |
| ijikijolo | 0.8 mg |
| I-broccoli ephekiwe | 0.5 mg |
| I-Blackberry | 0.6 mg |
| Ibhanana | 0.4 mg |
| Ishadi | 0.3 mg |
| Ukwatapheya | 0.3 mg |
| okusamathunduluka | 0.3 mg |
Ngenkathi insimbi ekhona ekudleni kwemvelaphi yezitshalo ivumela ukumunca okungaba ngu-5% wensimbi ephelele abanayo ekubunjweni kwayo. Ngalesi sizathu kubalulekile ukukudla ndawonye nokudla okunothe ku-vitamin C, njengamawolintshi, uphayinaphu, ama-strawberry kanye nopelepele, ngoba kuthanda ukumuncwa kwalesi simbiwa ezingeni lamathumbu.
Bona amathiphu amaningi kuzeluleko ze-3 zokwelapha i-anemia noma ubuke ividiyo:
Amathiphu wokuthuthukisa ukumuncwa kwensimbi
Ngaphezu kokudla okune-iron okune-anemia, kubalulekile futhi ukulandela ezinye izeluleko zokudla ezinjenge:
- Gwema ukudla ukudla okune-calcium ngokudla okuyinhloko, njenge-yogurt, i-pudding, ubisi noma ushizi ngoba i-calcium iyisithiyo semvelo sokumunca i-iron;
- Gwema ukudla ukudla okuphelele esidlweni sasemini nasekuseni, njengoba ama-phytates akhona okusanhlamvu nasezintanjeni zokudla okuphelele, anciphisa ukusebenza kahle kokumuncwa kwensimbi ekhona ekudleni;
- Gwema ukudla amaswidi, iwayini elibomvu, ushokoledi namanye amakhambi okwenza itiye, ngoba anama-polyphenols nama-phytates, angama-inhibitor okumunca i-iron;
- Ukupheka epanini lensimbi kuyindlela yokwandisa inani lensimbi ekudleni okungekuhle, njengelayisi, isibonelo.
Ukuxuba izithelo nemifino emajusi nakho kungaba yindlela enhle yokunothisa ukudla kwensimbi. Izindlela zokupheka ezimbili ezicebile zensimbi ijusi likaphayinaphu ku-blender ene-parsley entsha nesiteki sesibindi. Funda kabanzi ngezithelo ezinothe nge-Iron.
Imfuneko yensimbi yansuku zonke
Isidingo sansuku zonke sensimbi, njengoba kukhonjisiwe etafuleni, siyehluka kuye ngobudala nobulili, njengoba abesifazane benesidingo esikhulu sensimbi kunabesilisa, ikakhulukazi ngesikhathi sokukhulelwa.
| Ibanga lobudala | Isidingo Sezinsuku Zonke Zensimbi |
| Izingane: izinyanga ezingu-7-12 | 11 mg |
| Izingane: iminyaka engu-1-3 | 7 mg |
| Izingane: iminyaka engu-4-8 | 10 mg |
| Abafana Namantombazane: iminyaka engu-9-13 ubudala | 8 mg |
| Abafana: iminyaka eyi-14-18 | 11 mg |
| Amantombazane: iminyaka engu-14-18 | 15 mg |
| Abesilisa:> oneminyaka engu-19 ubudala | 8 mg |
| Abesifazane: iminyaka engu-19-50 | 18 mg |
| Abesifazane:> iminyaka engama-50 | 8 mg |
| Ukhulelwe | 27 mg |
| Omama abahlengikazi: <18 years | 10 mg |
| Omama abahlengikazi:> iminyaka engu-19 | 9 mg |
Izidingo zensimbi zansuku zonke ziyakhula ekukhulelweni ngoba inani legazi emzimbeni liyakhula, ngakho-ke i-iron iyadingeka ukukhiqiza amangqamuzana egazi amaningi, njengoba ne-iron iyadingeka ekukhuleni kwengane kanye ne-placenta.Ukuhlangabezana nezidingo zensimbi ngesikhathi sokukhulelwa kubaluleke kakhulu, kepha ukwengeza i-iron kungadingeka lapho ukhulelwe, okufanele ngaso sonke isikhathi ukwelulekwa ngudokotela wakho.
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