Ukudla Okunempilo Okunensimbi Eningi

-Delile

• 1. Imbaza
• 2. Isipinashi
• 3. Isibindi nezinye izidalwa zomzimba
• 4. Imidumba
• 5. Inyama ebomvu
• 6. Imbewu yamathanga
• 7. IQuinoa
• 8. ETurkey
• 9. Broccoli
• 10. Tofu
• 11. Ushokoledi omnyama
• 12. Inhlanzi
• Okubalulekile

I-iron yiminerali esebenza imisebenzi eminingana ebalulekile, eyinhloko yayo ukuphatha umoya-mpilo emzimbeni wakho wonke njengengxenye yamaseli abomvu egazi ().

Ungumsoco obalulekile, okusho ukuthi kumele ukuthole ekudleni. I-Daily Value (DV) ingu-18 mg.

Kuyathakazelisa ukuthi inani lensimbi elibanjwa ngumzimba wakho ngokwengxenye lisuselwa kulokho okugcinile.

Ukushoda kungenzeka uma umthamo owuthathayo uphansi kakhulu ukuthi ungangena esikhundleni semali oyilahlekelayo nsuku zonke ().

Ukushoda kwe-Iron kungadala i-anemia futhi kuholele ezimpawu ezifana nokukhathala. Abesifazane abasesikhathini abangakudli ukudla okunothe ngensimbi basengozini enkulu yokushoda.

Ngenhlanhla, kunokudla okuningi okuhle ongakusiza ukuhlangabezana nosuku lwakho
izidingo zensimbi.

Nakhu ukudla okungu-12 okunempilo okunezinsimbi eziningi.

1. Imbaza

I-Shellfish iyisiphundu futhi inomsoco. Yonke i-shellfish iphezulu ngensimbi, kepha ama-clams, ama-oysters, kanye nezimbaza yimithombo enhle kakhulu.

Isibonelo, ukukhishwa kwama-3.5-ounce (100-gram) kungaqukatha kuze kufike ku-3 mg wensimbi, okuyi-17% ye-DV ().

Kodwa-ke, okuqukethwe yensimbi yama-clams kuyahlukahluka kakhulu, futhi ezinye izinhlobo zingaqukatha amanani aphansi kakhulu (4).

Insimbi eku-shellfish yi-heme iron, umzimba wakho oyithatha kalula kunensimbi engeyona i-heme etholakala ezitshalweni.

I-3.5-ounce ekhonza ama-clams iphinde inikeze ngama-gramu angama-26 wamaprotheni, ama-24% we-DV ye-vitamin C, kanye ne-4,125% ye-DV ye-vitamin B12.

Eqinisweni, yonke i-shellfish inezakhamzimba eziningi futhi ikhonjisiwe ukuthi ikhuphula izinga le-cholesterol enempilo enempilo ye-HDL egazini lakho ().

Yize kunokukhathazeka okusemthethweni nge-mercury nobuthi ezinhlotsheni ezithile zezinhlanzi nezimbaza, izinzuzo zokudla kwasolwandle zidlula kakhulu izingozi ().

Ukukhishwa kwama-clams ayi-3.5-ounce (100-gram) kunikeza i-17% ye-DV yensimbi. I-Shellfish icebile nakwezinye izakhi zomzimba eziningi futhi ingakhuphula amazinga e-HDL (amahle) e-cholesterol egazini lakho.

2. Isipinashi

Isipinashi sinikela ngezinzuzo eziningi zezempilo kepha ama-calories ambalwa kakhulu.

Cishe ama-ounces ayi-3.5 (amagremu ayi-100) esipinashi esiluhlaza aqukethe u-2.7 mg wensimbi, noma i-15% ye-DV ().

Yize lokhu kuyinsimbi engeyona i-heme, engagxili kahle, isipinashi sinothile ku-vitamin C. Lokhu kubalulekile ngoba uvithamini C ukhulisa kakhulu ukumuncwa kwensimbi ().

Isipinashi sinothile ngama-antioxidants abizwa nge-carotenoids, angahle anciphise amathuba okuba nomdlavuza, anciphise ukuvuvukala, futhi avikele amehlo akho ezifweni (,,,).

Ukusebenzisa isipinashi neminye imifino enamafutha ngamafutha kusiza umzimba wakho ukumunca ama-carotenoid, ngakho-ke qiniseka ukuthi udla amafutha anempilo njengamafutha omnqumo nesipinashi sakho ().

Isipinashi sinikela nge-15% ye-DV yensimbi ngokukhonza ngakunye, kanye namavithamini namaminerali amaningana. Iqukethe nama-antioxidants abalulekile.

3. Isibindi nezinye izidalwa zomzimba

Izinyama zomzimba zinomsoco ngokweqile. Izinhlobo ezidumile zifaka isibindi, izinso, ubuchopho, nenhliziyo - konke okunensimbi eningi.

Isibonelo, i-3.5-ounce (100-gram) ekhonza isibindi senkomo iqukethe i-6.5 mg yensimbi, noma i-36% ye-DV ().

Inyama yomzimba nayo inamaprotheni amaningi futhi inamavithamini B amaningi, ithusi, ne-selenium.

Isibindi siphezulu kakhulu ku-vitamin A, sihlinzeka nge-1,049% ye-DV nge-3.5-ounce ngayinye ekhangayo.

Ngaphezu kwalokho, inyama yezitho zomzimba iphakathi kwemithombo emihle kakhulu ye-choline, isakhi esibalulekile sempilo yobuchopho nesibindi abantu abaningi abangatholi ngokwanele ().

Inyama yomzimba yimithombo emihle yensimbi, futhi isibindi siqukethe ama-36% we-DV ngokusebenza ngakunye. Izinyama zomzimba nazo zicebile kwezinye izakhi zomzimba eziningi, njenge-selenium, uvithamini A, ne-choline.

4. Imidumba

Imidumba ilayishwe izakhamzimba.

Ezinye zezinhlobo ezivame kakhulu zemidumba ngamabhontshisi, udali, amantongomane, uphizi nosoya.

Ziwumthombo omkhulu wensimbi, ikakhulukazi kubantu abadla imifino kuphela. Inkomishi eyodwa (198 amagremu) yamalenti ephekiwe iqukethe u-6.6 mg, okuyi-37% ye-DV ().

Ubhontshisi onjengobhontshisi omnyama, ubhontshisi we-navy, nobhontshisi wezinso konke kungasiza kalula ukuqumba ukudla kwakho kwensimbi.

Eqinisweni, inkomishi yesigamu (86-gram) yokuphaka ubhontshisi omnyama ophekiwe inikeza cishe u-1.8 amagremu wensimbi, noma i-10% ye-DV ().

Imidumba nayo ingumthombo omuhle we-folate, i-magnesium ne-potassium.

Ngaphezu kwalokho, ucwaningo lukhombisile ukuthi ubhontshisi neminye imidumba kunganciphisa ukuvuvukala kubantu abanesifo sikashukela. Imidumba nayo inganciphisa ingozi yesifo senhliziyo kubantu abane-metabolic syndrome (,,,).

Ngokwengeziwe, imidumba ingakusiza wehlise isisindo. Ziphezulu kakhulu ku-fiber encibilikayo, engakhuphula imizwa yokugcwala futhi yehlise ukudla kwekhalori ().

Kwesinye isifundo, i-fiber ephezulu yokudla equkethe ubhontshisi ikhonjiswe ukuthi iyasebenza njengokudla okuphansi kwe-carb yokwehlisa isisindo ().

Ukukhulisa ukumuncwa kwensimbi, dla imifino enokudla okunevithamini C eningi, njengotamatisi, imifino, noma izithelo ezisawolintshi.

Inkomishi eyodwa (198 amagremu) yamalenti ephekiwe inikeza ama-37% we-DV ngensimbi. Ama-legumes nawo aphezulu e-folate, i-magnesium, i-potassium ne-fiber futhi angasiza nokuncipha kwesisindo.

5. Inyama ebomvu

Inyama ebomvu iyenelisa futhi inempilo.

I-3.5-ounce (100-gram) yokuphaka inyama yenkomo yomhlabathi iqukethe i-2.7 mg yensimbi, eyi-15% ye-DV ().

Inyama nayo icebile ngamaprotheni, i-zinc, i-selenium, namavithamini amaningi we-B ().

Abaphenyi baphakamise ukuthi ukuntuleka kwensimbi kungenzeka kuncane kubantu abadla inyama, izinkukhu nezinhlanzi njalo ().

Eqinisweni, inyama ebomvu mhlawumbe ingumthombo owodwa ofinyeleleka kalula we-heme iron, okungenzeka ukuthi ikwenze ukudla okubalulekile kubantu abajwayele isifo sokushoda kwegazi.

Kwesinye isifundo kubhekwa izinguquko ezitolo zensimbi ngemuva kokuzivocavoca nge-aerobic, abesifazane abadla inyama bayigcina kangcono i-iron kunalabo abathathe izithasiselo zensimbi ().

Inkomo eyodwa yenkomo iqukethe i-15% ye-DV yensimbi futhi ingenye yemithombo efinyeleleka kalula ye-heme iron. Ibuye ibe novithamini B, i-zinc, i-selenium, kanye ne-protein esezingeni eliphakeme.

6. Imbewu yamathanga

Imbewu yamathanga iwukudla okumnandi, okuphathekayo.

I-ounce elilodwa (28-gram) elisebenza ngembewu yethanga liqukethe u-2.5 mg wensimbi, okuyi-14% ye-DV ().

Ngaphezu kwalokho, imbewu yamathanga iwumthombo omuhle kavithamini K, zinc, nemanganese. Futhi ziphakathi kwemithombo emihle kakhulu ye-magnesium, abantu abaningi abaphansi ku ().

I-1-ounce (28-gram) esebenzayo iqukethe i-40% ye-DV ye-magnesium, esiza ukunciphisa ubungozi bokumelana ne-insulin, isifo sikashukela, kanye nokudangala (,,).

Imbewu yamathanga inikeza i-14% ye-DV yensimbi nge-1-ounce eyodwa ekhonzwayo. Futhi zingumthombo omuhle wezinye izakhi zomzimba eziningana, ikakhulukazi i-magnesium.

7. IQuinoa

I-Quinoa inhlamvu edumile eyaziwa njenge-pseudocereal. Inkomishi eyodwa (i-185 gram) ye-quinoa ephekiwe inikeza u-2.8 mg wensimbi, okuyi-16% ye-DV ().

Ngaphezu kwalokho, i-quinoa ayiqukethe i-gluten, okwenza kube ukukhetha okuhle kubantu abanesifo se-celiac noma ezinye izinhlobo zokungabekezelelani kwe-gluten.

I-Quinoa nayo iphakeme kakhulu kunamaprotheni kunezinye izinhlamvu eziningi, futhi icebile nge-folate, i-magnesium, ithusi, i-manganese, nezinye izakhamzimba eziningi.

Ngaphezu kwalokho, i-quinoa inomsebenzi we-antioxidant omningi kunezinye izinhlamvu eziningi. Ama-antioxidants asiza ukuvikela amaseli akho ekulimaleni kuma-radicals wamahhala, akhiwa ngesikhathi semetabolism kanye nokuphendula ukucindezela (,).

I-Quinoa inikeza i-16% ye-DV ngensimbi ngokukhonza ngakunye. Iqukethe futhi i-gluten futhi inamaprotheni amaningi, ama-folate, amaminerali kanye nama-antioxidants.

8. ETurkey

Inyama yaseTurkey ingukudla okunempilo futhi okumnandi. Futhi ungumthombo omuhle wensimbi, ikakhulukazi inyama emnyama ye-turkey.

Ingxenye ye-3.5-ounce (100-gram) yenyama emnyama ye-turkey ine-1.4 mg yensimbi, eyi-8% ye-DV ().

Uma kuqhathaniswa, inani elifanayo lenyama emhlophe ye-turkey liqukethe kuphela u-0.7 mg ().

Inyama emnyama ye-turkey iphinde ipake ama-28 amagremu amaprotheni ngokusebenza kanye namavithamini namaminerali amaningi we-B, kufaka phakathi i-32% ye-DV ye-zinc ne-57% ye-DV ye-selenium.

Ukudla ukudla okuphezulu kwamaprotheni njenge-turkey kungasiza ekunciphiseni isisindo, njengoba amaprotheni ekwenza uzizwe ugcwele futhi wandise isilinganiso sakho semethabolikhi ngemuva kokudla (,,).

Ukudla kakhulu amaprotheni nakho kungasiza ekuvimbeleni ukulahleka kwemisipha okwenzeka ngesikhathi sokulahleka kwesisindo kanye nenqubo yokuguga (,).

I-Turkey inikeza i-13% ye-DV ngensimbi futhi iwumthombo omuhle wamavithamini namaminerali amaningana. Okuqukethwe kwamaprotheni aphezulu kukhuthaza ukugcwala, kukhuphule imetabolism, futhi kuvimbele ukulahleka kwemisipha

9. Broccoli

I-Brokholi inomsoco omangalisayo. Inkomishi eyi-1 (156-gram) ekhonza i-broccoli ephekiwe iqukethe i-1 mg yensimbi, eyi-6% ye-DV ().

Ngaphezu kwalokho, ukunikezwa kwe-broccoli kupakisha ne-112% ye-DV ye-vitamin C, esiza umzimba wakho ukumunca i-iron kangcono (,).

Ubungako bokuphaka obufanayo buphezulu kakhulu futhi buhlinzeka ngamagremu ama-5 e-fiber, kanye novithamini K. Broccoli oyilungu lomndeni wemifino we-cruciferous, ohlanganisa ukholifulawa, amahlumela eBrussels, i-kale, kanye neklabishi.

Imifino yeCruciferous iqukethe i-indole, i-sulforaphane, ne-glucosinolates, okuyizinhlanganisela zezitshalo okukholakala ukuthi zivikela umdlavuza (,, 46,).

Ukuhlinzekwa nge-broccoli eyodwa kunikeza i-6% ye-DV yensimbi futhi inevithamini C, K ne-folate ephezulu kakhulu. Kungasiza futhi ukunciphisa ingozi yomdlavuza.

10. Tofu

I-Tofu ingukudla okususelwa ku-soy okuthandwa kakhulu ngabantu abadla imifino kuphela nakwamanye amazwe ase-Asia.

Ukuphaka uhhafu wenkomishi (126-gram) kunikeza u-3.4 mg wensimbi, okuyi-19% ye-DV ().

I-Tofu futhi ingumthombo omuhle we-thiamine namaminerali amaningana, kufaka phakathi i-calcium, i-magnesium, ne-selenium. Ngaphezu kwalokho, inikeza amagremu angama-22 wamaprotheni ngokudla ngakunye.

I-Tofu iqukethe izinhlanganisela ezihlukile ezibizwa ngama-isoflavones, ezixhunywe ekuthuthukiseni ukuzwela kwe-insulin, ukwehla kwengozi yesifo senhliziyo, nokukhululeka kwizimpawu zokuya esikhathini (,).

I-Tofu ihlinzeka nge-19% ye-DV yensimbi ngokukhonza ngakunye futhi icebile ngamaprotheni namaminerali. Ama-isoflavones ayo angathuthukisa impilo yenhliziyo futhi aqede izimpawu zokuya esikhathini.

11. Ushokoledi omnyama

Ushokoledi omnyama unambitheka ngendlela emangalisayo futhi unomsoco.

I-1-ounce (28-gram) esebenzayo iqukethe u-3.4 mg wensimbi, okuyi-19% ye-DV ().

Lokhu kusebenza okuncane kuphinde kupake ama-56% no-15% we-DVs yethusi ne-magnesium, ngokulandelana.

Ngaphezu kwalokho, iqukethe i-prebiotic fiber, eyondla amabhaktheriya anobungane esiswini sakho ().

Ucwaningo luthole ukuthi i-cocoa powder noshokoledi omnyama unemisebenzi eminingi ye-antioxidant kunama-powders namajusi enziwe ngama-acai berries nama-blueberries ().

Ucwaningo luye lwabonisa nokuthi ushokoledi unemiphumela ezuzisayo ku-cholesterol futhi unganciphisa ingozi yokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi (,,).

Kodwa-ke, akuwona wonke ushokoledi owenziwe alinganayo. Kukholakala ukuthi izinhlanganisela ezibizwa ngokuthi ama-flavanols zibhekele izinzuzo zeshokholethi, futhi okuqukethwe kwe-flavanol kashokoledi omnyama kuphakeme kakhulu kunalokho koshokholethi wobisi (57).

Ngakho-ke, kungcono ukusebenzisa ushokoledi ngobuncane be-70% cocoa ukuthola izinzuzo eziphezulu.

I-chocolate encane emnyama equkethe i-19% ye-DV yensimbi kanye namaminerali amaningana kanye ne-prebiotic fiber ekhuthaza impilo yamathumbu.

12. Inhlanzi

Inhlanzi iyisithako esinomsoco kakhulu, futhi izinhlobo ezithile ezifana ne-tuna ziphakeme kakhulu ngensimbi.

Eqinisweni, i-3-ounce (85-gram) yokuphaka i-tuna ekheniwe iqukethe cishe i-1.4 mg yensimbi, okucishe kube ngu-8% we-DV ().

Inhlanzi ibuye igcwale ama-omega-3 fatty acids, okuluhlobo lwamafutha anempilo enhliziyo ahlotshaniswa nezinzuzo eziningi zezempilo.

Ngokukhethekile, ama-omega-3 fatty acids akhonjisiwe ukukhuthaza impilo yobuchopho, ukuthuthukisa ukusebenza komzimba, nokusekela ukukhula okunempilo nentuthuko ().

Inhlanzi iqukethe nezinye izakhi zomzimba ezibalulekile, kufaka phakathi i-niacin, i-selenium, ne-vitamin B12 ().

Ngaphandle kwe-tuna, i-haddock, i-mackerel, ne-sardine ngezinye zezibonelo ezimbalwa zezinhlanzi ezicebile nge-iron ongazifaka ekudleni kwakho (,,).

Ukunikezwa kwe-tuna ekheniwe kunganikeza cishe i-8% ye-DV yensimbi. Inhlanzi futhi iwumthombo omuhle wezinye izakhi zomzimba ezibalulekile, kufaka phakathi i-omega-3 fatty acids, amavithamini, namaminerali.

Okubalulekile

I-ayoni yiminerali ebalulekile okufanele idliwe njalo njengoba umzimba wakho ungeke ukwazi ukuzikhiqiza wedwa.

Kodwa-ke, kufanele kuqashelwe ukuthi abanye abantu badinga ukukhawulela ekudleni kwabo inyama ebomvu nokunye ukudla okune-heme iron.

Kodwa-ke, abantu abaningi bayakwazi ukulawula kalula inani abaliphuzayo ekudleni.

Khumbula ukuthi uma ungadli inyama noma inhlanzi, ungakhuphula ukumuncwa ngokufaka umthombo kavithamini C lapho udla imithombo yensimbi yezitshalo.

Funda lesi sihloko ngeSpanishi