Buza Udokotela Wokudla: Ingabe Izitshalo noma Inyama Imithombo Engcono Yensimbi?

-Delile

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Cishe uchitha isikhathi sakho esiningi ucabanga ngamaprotheni, amafutha, kanye ne-carbs, kepha kukhona esinye isakhi esidinga ukunakwa: i-iron. Cishe amaphesenti ayisikhombisa abantu abadala baseMelika abanenkinga yensimbi, ngamaphesenti angaphezu kuka-10.5 wabesifazane abadala abaphethwe yinsimbi. I-Iron ayigcini nje ngokuthinta amazinga akho wamandla, kepha ingaphazamisa nokusebenza kwakho. (5 Izimpawu Ezixakile Ungaba Nokuntuleka Kwezempilo)

Okokuqala, kubalulekile ukwazi ukuthi i-iron yokudla itholakala ngezindlela ezimbili: i-heme ne-non-heme. Umthombo oyinhloko wokudla kwe-heme iron inyama ebomvu (njengenyama yenkomo engenamafutha), kepha i-heme iron nayo itholakala ezinkukhu nasezinhlanzini zasolwandle. I-non-heme iron itholakala ngokuyinhloko kusipinashi, udali, ubhontshisi omhlophe, kanye nokudla okuqiniswe ngensimbi (njengezinhlamvu ezicolisisiwe).

Ngakho-ke, ingabe omunye wale mithombo yensimbi ungcono kuwe? Cishe cha. Futhi isizathu sihlobene nokuthi umzimba wakho ucubungula kanjani i-iron ngemuva kumunceke.

I-Heme iron imunca kalula kune-non-heme iron ngenxa yesakhiwo sokuzivikela esibizwa ngokuthi i-porphyrin ring. Le ndandatho ivimbela amanye amakhemikhali asendleleni yokugaya ukudla, njengevithamini C kanye nama-antioxidants athile, ekuthintekeni kwensimbi nokumuncwa. Olunye ucwaningo lukhombisa ukuthi ukwakheka kwamakhemikhali kwamaprotheni enyama kungathuthukisa nokufakwa kwe-heme iron. Lokhu kunyuswa kwanda kuyisizathu esiyinhloko sokuthi Izinkombandlela Zokudla zabaseMelika zigcizelela imithombo ye-heme njengokugxila kwabesifazane abasha nabakhulelwe abangenayo insimbi. (Ukudla okungu-6 okungenamkhawulo ngesikhathi sokukhulelwa)

Ngakolunye uhlangothi, ukumuncwa kwensimbi okungeyona i-heme kuthinteka kakhulu ezinye izinhlanganisela ezikhona ngesikhathi sokugaya. IVitamin C ithuthukisa ukuthathwa kwensimbi okungeyona i-heme ngomzimba wakho, kuyilapho i-polyphenols-uhlobo lwama-antioxidants atholakala kutiye, izithelo, newayini-evimbela ukutholwa kwensimbi okungeyona i-heme.

Ngemuva kwalokhu, konke kuyafana nomzimba wakho. Lapho i-heme iron imuncwa ngamangqamuzana akho emathumbu, insimbi ikhishwa masinyane bese ifakwa ethangini lokubamba insimbi (elibizwa ngokuthi yi-labile iron pool ososayensi) lize lilungele ukukhishwa lisuswe kumaseli akho emathumbu liye emzimbeni wakho. I-non-heme iron inesiphetho esifanayo: Iphinde idonswe amangqamuzana amathumbu futhi ilahlwe ethangini lokubamba insimbi. Uma kufika isikhathi sokuthi kusetshenziswe i-iron engeyona i-heme, ishiya ingqamuzana yamathumbu futhi ifakwe emzimbeni wakho. Ngalesi sikhathi, umzimba awunazo izindlela zokunquma ukuthi insimbi efakwa ekujikelezeni kwakho ivela kusipinashi noma i-steak njengoba yonke insimbi iye yagxuma ngaphakathi kwamaseli akho amathumbu.

Uma udinga i-iron eyengeziwe ekudleni kwakho-futhi amathuba kungenzeka-ngakho-ke akufanele uzizwe sengathi udinga ukuziphoqa ukuthi udle izithako zesibindi ne-pop iron. (Ingabe I-Iron Supplements the Kick Your Workout Izidingo?) Ungathola okusansimbi ezindaweni eziningi kokubili emithonjeni yezitshalo nezilwane njengokusanhlamvu okuqinisiwe, izinhlobo ezithile zokudla kwasolwandle (ama-clams, oyster, octopus, mussels), ubisi lukakhukhunathi, i-tofu, i-lean. inyama yenkomo, amakhowe, isipinashi, ubhontshisi nembewu yamathanga. Futhi ngenkathi okunye ukudla kuyimithombo ecebe kakhulu yensimbi kunokunye, ungabambeki kakhulu emithonjeni ye-heme neye-non-heme njengokuqinisekisa ukuthi insimbi yakho ivela ekudleni okuphelele, okunempilo.

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