Ukudla Kwemifino Okugcwele Insimbi

-Delile

• 1-3: Imidumba
• 1. Tofu, Tempeh, Natto kanye namaSoya
• 2. Ama-lentili
• 3. Obunye Ubhontshisi Nophizi
• 4-5: Amantongomane Nembewu
• 4. Ithanga, iSesame, i-Hemp kanye ne-Flaxseeds
• 5. AmaCashews, Amantongomane Kaphayini Namanye Amantongomane
• 6-10: Imifino
• 6. Imifino Eluhlaza
• 7. Namathisela Utamatisi
• 8. Amazambane
• 9. Amakhowe
• 10. Izinhliziyo Zesundu
• Izithelo eziyi-11–13
• 11. Prune Ijusi
• 12. Iminqumo
• 13. Amajikijolo
• 14–17: Izinhlamvu eziphelele
• 14. Amaranth
• 15. Kupelwe
• 16. Oats
• 17. Quinoa
• 18–21: Okunye
• 18. Ubisi Lukakhukhunathi
• 19. Chocolate Emnyama
• 20. I-Blackstrap Molasses
• 21. Umile Thyme
• Ungakukhuphula Kanjani Ukungeniswa Kwe-Iron Ekudleni Kwezitshalo
• Okusemqoka

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

I-iron yisakhi esibalulekile esidlala indima ebalulekile emisebenzini eminingi yomzimba (1).

Ukudla okungenayo i-ayoni kungaholela emazingeni aphansi wamandla, ukuphefumula okuncane, ikhanda elibuhlungu, ukucasuka, isiyezi noma i-anemia.

I-iron itholakala ngezindlela ezimbili ekudleni - i-heme ne-non-heme. Insimbi ye-Heme itholakala kuphela kwimikhiqizo yezilwane, kanti i-non-heme iron itholakala kuphela ezitshalweni ().

Ukunconywa kwansuku zonke okunconywayo (i-RDI) kusekelwe ekudleni okuphakathi kuka-18 mg ngosuku. Kodwa-ke, izidingo zomuntu ngamunye ziyehluka ngokuya ngobulili bomuntu nesigaba sempilo yakhe.

Isibonelo, abesilisa nabesifazane abangemuva kokuya esikhathini ngokuvamile badinga cishe i-8 mg yensimbi ngosuku. Lesi samba sikhuphukela ku-18 mg ngosuku kwabesifazane abasesikhathini futhi sifinyelela ku-27 mg ngosuku kwabesifazane abakhulelwe.

Futhi, njengoba i-non-heme iron ivamise ukumuncwa kalula yimizimba yethu kune-heme iron, i-RDI yabadla imifino kanye nemifino iphindwe izikhathi eziyi-1.8 kunabantu abadla inyama.

Nalu uhlu lokudla kwezitshalo ezingama-21 ezinensimbi eningi.

1-3: Imidumba

Imidumba, kufaka phakathi ubhontshisi, uphizi kanye nodali, kuyimithombo enhle yensimbi.

Okubalwe ngezansi yizinhlobonhlobo eziqukethe insimbi enkulu, kusuka phezulu kuya phansi.

1. Tofu, Tempeh, Natto kanye namaSoya

Ubhontshisi kanye nokudla okususelwa kubhontshisi kugcwele insimbi.

Eqinisweni, ubhontshisi uqukethe cishe u-8.8 mg wawo ngenkomishi ngayinye, noma u-49% we-RDI. Ingxenye efanayo ye-natto, umkhiqizo we-soya ovutshiwe, unikeza i-15 mg, noma i-83% ye-RDI (3, 4).

Ngokufanayo, ama-ounces ayi-6 (168 amagremu) we-tofu noma i-tempeh ngamunye anikela ngo-3-6.6 mg wensimbi, noma afinyelela ku-20% we-RDI (5, 6).

Ngaphezu kwensimbi, le mikhiqizo yesoya iqukethe phakathi kuka-10-19 amagremu wamaprotheni engxenyeni ngayinye futhi futhi ingumthombo omuhle we-calcium, i-phosphorus ne-magnesium.

2. Ama-lentili

Ama-lentile okunye ukudla okugcwaliswe nge-ayoni, okunikela ngo-6.6 mg ngenkomishi ephekiwe, noma ngo-37% we-RDI (7).

Ama-lentile aqukethe inani elikhulu lamaprotheni, ama-carbs ayinkimbinkimbi, i-fiber, i-folate nama-manganese futhi. Inkomishi eyodwa yamalenti ephekiwe iqukethe ama-gramu ayi-18 wamaprotheni futhi ihlanganisa cishe u-50% wokudla kwakho kwansuku zonke okunconyiwe.

3. Obunye Ubhontshisi Nophizi

Ezinye izinhlobo zobhontshisi ziqukethe amanani amaningi ensimbi.

Amabhontshisi amhlophe, ama-lima, izinso ezibomvu namabhayi asolwandle alandela eduze ubhontshisi, anikela ngo-4.4-6.6 mg wensimbi ngenkomishi ngayinye ephekiwe, noma u-24-37% we-RDI (8, 9, 10, 11).

Kodwa-ke, ama-chickpeas nama-peas anamehlo amnyama anokuqukethwe okuphezulu kakhulu kwensimbi. Banikeza cishe u-4.6-5.2 mg ngenkomishi ngayinye ephekiwe, noma ngama-26-29% we-RDI (12, 13).

Ngaphezu kokuqukethwe yensimbi, ubhontshisi nophizi yimithombo emihle kakhulu ye-carbs eyinkimbinkimbi, i-fiber, i-folate, i-phosphorus, i-potassium, i-manganese nezinhlanganisela zezitshalo eziningana ezizuzisayo.

Izifundo eziningana zibuye zixhumanise ukudla ubhontshisi nophizi ukwehlisa umfutho wegazi, amazinga e-cholesterol noshukela wegazi, kanye nokwehliswa kwamafutha esiswini (,,,).

Isifinyezo: Ubhontshisi, uphizi namalenti acebile ngensimbi. Lezi zinhlamvu ziqukethe amaprotheni amaningi, i-fiber, amavithamini, amaminerali kanye nezinhlanganisela zezitshalo ezizuzisayo ezinganciphisa ingozi yezifo ezahlukahlukene.

4-5: Amantongomane Nembewu

Amantongomane nembewu kusebenza njengeminye imithombo yezitshalo enezinsimbi ezimbili.

Labo abafisa ukukhuphula inani labo lokudla insimbi nsuku zonke kufanele bangeze lezi zinhlobo ezilandelayo ekudleni kwabo, ngoba ziqukethe inani eliphakeme kakhulu.

4. Ithanga, iSesame, i-Hemp kanye ne-Flaxseeds

Ithanga, i-sesame, i-hemp kanye ne-flaxseeds yimbewu ecebe kakhulu ngensimbi, equkethe cishe u-1.2-4.2 mg ngezipuni ezimbili, noma u-7-23% we-RDI (18, 19, 20, 21).

Imikhiqizo etholakala kulezi zinhlamvu nayo kufanele ibhekwe. Isibonelo, izipuni ezimbili ze-tahini, unamathisela owenziwe ngembewu yesame, uqukethe u-2.6 mg wensimbi - okuyi-14% ye-RDI (21).

Ngokufanayo, i-hummus eyenziwe ngama-chickpeas kanye ne-tahini ikunikeza cishe u-3 mg wensimbi ngenkomishi uhhafu, noma u-17% we-RDI (22).

Imbewu iqukethe inani elifanele lamaprotheni ezitshalo, i-fiber, i-calcium, i-magnesium, i-zinc, i-selenium, ama-antioxidants kanye nezinye izinhlanganisela zezitshalo ezizuzisayo, ().

Futhi zingumthombo omuhle we-omega-3 ne-omega-6 fatty acids. Imbewu ye-hemp, ikakhulukazi, ibonakala ngathi iqukethe la mafutha amabili ngesilinganiso esithathwa njengelifanele impilo yomuntu (24).

5. AmaCashews, Amantongomane Kaphayini Namanye Amantongomane

Amantongomane namantongomane amantongomane aqukethe insimbi engeyona eye-heme.

Lokhu kuyiqiniso ikakhulukazi kuma-alimondi, ama-cashews, amantongomane ephayini namantongomane ama-macadamia, aqukethe phakathi kuka-1-1.6 mg wensimbi nge-ounce, noma cishe u-6-9% we-RDI.

Ngokufanayo nembewu, amantongomane angumthombo omkhulu wamaprotheni, i-fiber, amafutha amahle, amavithamini namaminerali, kanye nama-antioxidants kanye nezakhi zezitshalo ezizuzisayo ().

Hlala wazi ukuthi ukuvutha amantongomane noma ukuwosa kungalimaza izakhamzimba zawo, ngakho-ke thanda izinhlobo ezingavuthiwe nezingahlukanisiwe (25).

Ngokuqondene namabhotela wamantongomane, kungcono ukhethe ukuhlukahluka kwemvelo okungu-100% ukugwema umthamo ongadingekile wamafutha owengeziwe, ushukela nosawoti.

Isifinyezo: Amantongomane nembewu yimithombo emihle yensimbi engeyona i-heme, kanye nenqwaba yamanye amavithamini, amaminerali, ifayibha, amafutha anempilo kanye nezinhlanganisela zezitshalo ezizuzisayo. Faka ingxenye encane kumenyu yakho usuku ngalunye.

6-10: Imifino

I-gramu ngegramu ngayinye, imifino ivame ukuba nokuqukethwe kwensimbi okuphezulu kunokudla okuvame ukuhambisana nensimbi ephezulu, njengenyama namaqanda.

Yize imifino iqukethe i-non-heme iron, engamunceki kalula, futhi ngokuvamile icebile ku-vitamin C, okusiza ukuqinisa ukumunca i-iron (1).

Imifino elandelayo nemikhiqizo etholwe ngemifino inikela ngensimbi enkulu kakhulu ngokusezingeni ngalinye.

6. Imifino Eluhlaza

Imifino eluhlaza, njengesipinashi, i-kale, i-swiss chard, i-collard nemifino ye-beet iqukethe phakathi kuka-2.5-6.4 mg wensimbi ngenkomishi ephekiwe, noma u-14-36% we-RDI.

Isibonelo, amagremu ayi-100 esipinashi aqukethe insimbi ephindwe ka-1.1 kunenani elibomvu lenyama ebomvu futhi nama-2.2 aphindwe ngaphezu kuka-100 amagremu esalmon (26, 27).

Lokhu kubuye kube kathathu ngaphezu kwama-gramu ayi-100 amaqanda abilisiwe nezikhathi ezingama-3.6 ngaphezulu kwenani elifanayo lenkukhu (28, 29).

Kodwa ngenxa yesisindo sabo esincane, abanye bangakuthola kunzima ukudla amagremu ayi-100 emifino eluhlaza, enamaqabunga. Kulokhu, kungcono ukuzidla ziphekiwe.

Eminye imifino ecebe ngensimbi elingana kulesi sigaba ibandakanya i-broccoli, iklabishi namahlumela aseBrussels, aqukethe phakathi kuka-1 no-1.8 mg ngenkomishi ephekiwe, noma cishe ku-6-10% we-RDI (30, 31, 32).

7. Namathisela Utamatisi

Ku-0.5 mg inkomishi ngayinye, utamatisi oluhlaza uqukethe insimbi encane kakhulu. Kodwa-ke, lapho yomisiwe noma igxilwe, banikela ngenani elikhulu kakhulu (33).

Isibonelo, uhhafu wenkomishi (118 ml) yetamatisi unamathela unikeza u-3.9 mg wensimbi, noma u-22% we-RDI, kuyilapho inkomishi eli-1 (237 ml) yetamatisi isoso linikeza u-1.9 mg, noma u-11% we-RDI (34, 35 ).

Utamatisi omiswe ngelanga ungomunye umthombo ocebe ngensimbi, ukukunikeza u-1.3-2.5 mg ngenkomishi uhhafu, noma kufika ku-14% we-RDI (36, 37).

Utamatisi nawo uwumthombo omkhulu kavithamini C, osiza ukukhuphula ukumuncwa kwensimbi. Ngaphezu kwalokho, zingumthombo omuhle we-lycopene, i-antioxidant exhunywe nengozi encishisiwe yokushiswa yilanga (,).

8. Amazambane

Amazambane aqukethe inani elikhulu lensimbi, ikakhulukazi eligxile ezikhunjeni zawo.

Ngokuqondile, amazambane amakhulu, angenamakhasi (10.5 ounces noma 295 amagremu) ahlinzeka ngo-3.2 mg wensimbi, okuyi-18% ye-RDI. Ubhatata uqukethe kancane - cishe u-2.1 mg ngenani elifanayo, noma u-12% we-RDI (40, 41).

Amazambane nawo awumthombo omkhulu we-fiber. Ngokwengeziwe, ingxenye eyodwa ingafinyelela ku-46% wezidingo zakho zansuku zonke ze-vitamin C, B6 ne-potassium.

9. Amakhowe

Izinhlobo ezithile zamakhowe zicebe kakhulu ngensimbi.

Isibonelo, inkomishi eyodwa ephekiwe yamakhowe amhlophe iqukethe cishe i-2.7 mg, noma i-15% ye-RDI (42).

Amakhowe we-Oyster anganikela ngensimbi ephindwe kabili, kanti amakhowe we-portobello nama-shiitake aqukethe okuncane kakhulu (43, 44, 45).

10. Izinhliziyo Zesundu

Izinhliziyo zezintende ziyimifino eshisayo ene-fiber, i-potassium, i-manganese, i-vitamin C ne-folate.

Iqiniso elaziwa kancane ngezinhliziyo zesundu ukuthi liqukethe nenani elifanelekile lensimbi - u-4.6 mg omuhle ngenkomishi ngayinye, noma u-26% we-RDI (46).

Le mifino eguquguqukayo ingahlanganiswa kudiphu, iphonswe ku-grill, ifakwe ku-stir-fry, engezwe kumasaladi futhi ibhakwe nangama-toppings wakho owathandayo.

Isifinyezo:

Imifino ivame ukuqukethe inani elikhulu lensimbi. Isilinganiso sabo esikhulu kakhulu sevolumu nesisindo sichaza ukuthi kungani ukuzidla kuphekiwe kungenza kube lula ukuhlangabezana nezidingo zakho zansuku zonke.

Izithelo eziyi-11–13

Izithelo akuvamisile ukuba iqembu lokudla abantu abaphendukela kulo lapho befuna ukwandisa okuqukethwe yensimbi ekudleni kwabo.

Yize kunjalo, ezinye izithelo zine-iron eningi ngokumangazayo.

Nayi imithombo yensimbi ehamba phambili kulesi sigaba.

11. Prune Ijusi

Ama-prunes ayaziwa ngomphumela wawo omncane we-laxative, osiza ukuqeda ukuqunjelwa (47).

Kodwa-ke, futhi bawumthombo omuhle wensimbi.

Prune ujusi, ikakhulukazi, unikeza cishe u-3 mg wensimbi ngenkomishi ngayinye (237 ml). Lokho cishe kungu-17% we-RDI futhi kuyinsimbi ephindwe kabili kunenani elifanayo lama-prune (48, 49).

Ijusi le-Prune licebile ku-fiber, i-potassium, i-vitamin C, i-vitamin B6 ne-manganese, futhi.

12. Iminqumo

Ama-olives empeleni isithelo, futhi anokuqukethwe okuhle kwensimbi kulokho.

Ziqukethe cishe u-3.3 mg wensimbi ngama-ounces angu-3.5 (100 amagremu), noma i-18% ye-RDI. Ngaphezu kwalokho, iminqumo emisha nayo ingumthombo omkhulu wefayibha, amafutha amahle kanye namavithamini A ancibilikisa amafutha A no-E (50).

Ama-Olive aqukethe nezinhlobonhlobo zezakhi zezitshalo ezizuzisayo okucatshangwa ukuthi zinikeza izinzuzo eziningana zezempilo, kufaka phakathi ingozi ephansi yesifo senhliziyo (, 52,).

13. Amajikijolo

Ama-mulberries awuhlobo lwesithelo esinenani lomsoco elihlaba umxhwele.

Abagcini nje ngokunikela cishe ngo-2.6 mg wensimbi ngenkomishi ngayinye - u-14% we-RDI - kodwa leli nani lama-mulberries liphinde lihlangane nama-85% we-RDI ngovithamini C (54).

Ama-mulberry nawo awumthombo omkhulu wama-antioxidants, angahle avikele izifo zesifo senhliziyo, isifo sikashukela kanye nezinye izinhlobo zomdlavuza (,,).

Isifinyezo:

Prune ijusi, iminqumo kanye nama-mulberries yizinhlobo ezintathu zezithelo ezinokuhlushwa kwensimbi okuphezulu kunesabelo ngasinye. Lezi zithelo ziqukethe ama-antioxidants kanye nezinye izakhi zomsoco ezizuzisa empilweni.

14–17: Izinhlamvu eziphelele

Ucwaningo luxhumanisa okusanhlamvu okuphelele nezinzuzo ezahlukahlukene zezempilo.

Lezi zinzuzo zibandakanya ukukhula kwempilo ende nokuncipha kokukhuluphala ngokweqile, uhlobo lwesifo sikashukela sohlobo 2 nesifo senhliziyo (,).

Kodwa-ke, akuwona wonke okusanhlamvu okuzuzisa ngokulinganayo. Isibonelo, ukucubungula okusanhlamvu kuvame ukususa izingxenye zokusanhlamvu eziqukethe i-fiber, ama-antioxidants, amavithamini namaminerali, kufaka phakathi i-iron.

Ngalesi sizathu, okusanhlamvu okuphelele kuqukethe insimbi eningi kunezinhlamvu ezicutshunguliwe. Okulandelayo yizinhlobo ezine zokusanhlamvu okuphelele eziqukethe insimbi enkulu engxenyeni ngayinye.

14. Amaranth

I-Amaranth iyinhlamvu yasendulo engenalo i-gluten engakhuli kusuka otshanini njengoba kwenza ezinye izinhlamvu. Ngalesi sizathu, kubhekwa njenge- "mbumbulu yangempela".

I-Amaranth iqukethe u-5.2 mg wensimbi ngenkomishi ngayinye ephekiwe, noma u-29% we-RDI (60).

Kuyathakazelisa ukuthi i-amaranth ingenye yemithombo embalwa ephelele yamaprotheni ezitshalo futhi iqukethe inani elihle lama-carbs ayinkimbinkimbi, i-fiber, i-manganese, i-phosphorus ne-magnesium.

15. Kupelwe

Isipelingi kungenye yezinhlamvu zasendulo ezicebile ngensimbi.

Iqukethe cishe u-3.2 mg wensimbi inkomishi ngayinye ephekiwe, noma i-18% ye-RDI. Ngaphezu kwalokho, isipelingi sinikela cishe ngama-5-6 amagremu wamaprotheni engxenyeni ngayinye, okucishe kube amaprotheni aphindwe ka-1.5 kunokusanhlamvu okungaphezulu kwesimanje, njengokolweni (61).

I-Spelled iqukethe ezinye izakhi zomzimba, futhi, kufaka phakathi i-carbs eyinkimbinkimbi, i-fiber, i-magnesium, i-zinc, i-selenium ne-B amavithamini. Okuqukethwe kwamaminerali nakho kungaphakama kancane kunezinhlamvu ezijwayelekile (62).

16. Oats

Ama-oats ayindlela emnandi futhi elula yokwengeza i-ayoni ekudleni kwakho.

Inkomishi yama-oats aphekiwe iqukethe cishe i-3.4 mg yensimbi - i-19% ye-RDI - kanye nenani elihle lamaprotheni ezitshalo, i-fiber, i-magnesium, i-zinc ne-folate (63).

Ngaphezu kwalokho, ama-oats aqukethe i-fiber encibilikayo ebizwa nge-beta-glucan, engasiza ukukhuthaza impilo yamathumbu, ikhulise imizwa yokugcwala futhi yehlise amazinga e-cholesterol noshukela wegazi (,,,).

17. Quinoa

Njenge-amaranth, i-quinoa i-pseudocereal engenalo i-gluten ecebile ngamaprotheni aphelele, i-fiber, i-carbs eyinkimbinkimbi, amavithamini namaminerali.

Inikeza cishe u-2.8 mg wensimbi inkomishi ngayinye ephekiwe, noma i-16% ye-RDI. Futhi, ucwaningo luxhumanisa okuqukethwe okune-antioxidant okunothile kwe-quinoa engcupheni ephansi yezimo zezokwelapha, kufaka phakathi umfutho wegazi ophezulu nohlobo 2 lwesifo sikashukela ().

Isifinyezo: Izinhlamvu eziphelele ngokuvamile ziqukethe insimbi eningi kunezinhlamvu ezihlanjululwe. Izinhlobo ezibalwe ngenhla zicebile ikakhulukazi ngensimbi kepha futhi ziqukethe nezinye izakhi zomzimba kanye nezakhi zezitshalo ezizuzisa empilweni.

18–21: Okunye

Ukudla okuthile akulingani nelinye lamaqembu okudla angenhla, kepha kuqukethe inani elikhulu lensimbi.

Ukuzifaka ekudleni kwakho kungakusiza uhlangabezane nokufakwa kwakho kwensimbi nsuku zonke okunconyiwe.

18. Ubisi Lukakhukhunathi

Ubisi lukakhukhunathi lungaba okunye okumnandi obisini lwenkomo.

Yize enamafutha amaningi kakhulu, kungumthombo omuhle wamavithamini namaminerali amaningana, kufaka phakathi i-magnesium, ithusi nemanganizi (69).

Ubisi lukakhukhunathi luqukethe nenqwaba yensimbi - ikakhulukazi, cishe u-3.8 mg ngenkomishi yesigamu (118 ml), noma cishe ama-21% we-RDI.

19. Chocolate Emnyama

Ushokoledi omnyama uqukethe izakhamzimba eziningi kakhulu kunozakwabo wobisi ushokoledi.

Ayinikezeli kuphela i-3.3 mg yensimbi nge-ounce ngalinye (ama-28 amagremu), ihlangana cishe ne-18% ye-RDI, kodwa futhi iqukethe nenani elihle le-fiber, i-magnesium, ithusi ne-manganese (70).

Ngokwengeziwe, ushokoledi omnyama ungumthombo onamandla wama-antioxidants, iqembu lamakhemikhali ezitshalo asizayo asiza ukuvikela ezifweni ezahlukahlukene ().

20. I-Blackstrap Molasses

I-Blackstrap molasses iyi-sweetener evame ukubizwa ukuthi inempilo ukwedlula ushukela wetafula.

Mayelana nensimbi, iqukethe i-1.8 mg yensimbi ngezipuni ezimbili, noma cishe i-10% ye-RDI (72).

Le ngxenye futhi isiza ukumboza phakathi kuka-10-30% wokudla kwakho kwansuku zonke okunconyiwe kwethusi, i-selenium, i-potassium, i-vitamin B6, i-magnesium ne-manganese.

Kodwa-ke, ngaphandle kokuqukethwe okunomsoco ophakeme, ama-blackstrap molasses ahlala ephezulu kakhulu kushukela futhi kufanele asetshenziswe ngokulinganisela.

21. Umile Thyme

I-thyme eyomile ingenye yamakhambi adumile kakhulu okupheka.

Abaningi bakubheka njengamandla okudla okunomsoco, kanti ucwaningo luye lwaluxhumanisa nezinzuzo zezempilo ezisukela ekulweni nokutheleleka kwamagciwane kanye ne-bronchitis ekuthuthukiseni imizwa yakho (,,).

I-Thyme nayo ingenye yamakhambi anenqwaba yensimbi, enikela ngo-1.2 mg ngethisipuni elomile, noma cishe u-7% we-RDI (76).

Ukufafaza kancane ekudleni ngakunye isu elihle kulabo abafuna ukukhulisa ukudla kwabo kwensimbi.

Isifinyezo: Ubisi lukakhukhunathi, ushokoledi omnyama, ama-blackstrap molasses ne-thyme eyomile ayaziwa kangako, kepha ngokungangabazeki acebile, imithombo yensimbi.

Ungakukhuphula Kanjani Ukungeniswa Kwe-Iron Ekudleni Kwezitshalo

I-heme iron etholakala enyameni nasemikhiqizweni yezilwane ngokuvamile ithathwa kalula ngumzimba womuntu kunensimbi engeyona i-heme etholakala ezitshalweni.

Ngalesi sizathu, ukudla kwensimbi okunconywayo nsuku zonke kuphakama ngokuphindwe izikhathi eziyi-1.8 kwabadla imifino kanye nemifino kunalabo abadla inyama (1).

Lokhu kufinyelela cishe ku-14 mg ngosuku kwabesilisa nabesifazane abangemva kokuya esikhathini, ama-32 mg ngosuku kwabesifazane abasesikhathini kanye nama-49 mg ngosuku kwabesifazane abakhulelwe (1).

Kodwa-ke, kunamasu ahlukahlukene angasetshenziswa ukukhulisa amandla omzimba okuthola insimbi engeyona i-heme. Nazi izindlela ezicwaningwe kakhulu:

• Yidla ukudla okunothe uvithamini C: Ukusetshenziswa kokudla okunothe uvithamini C kanye nokudla okunothe nge-non-heme iron kungakhuphula ukumuncwa kwensimbi kufika ku-300% (1).
• Gwema ikhofi netiye ngokudla: Ukuphuza ikhofi netiye ngokudla kunganciphisa ukumuncwa kwensimbi ngama-50-90% ().
• Cwilisa, hluma futhi ubile: Ukucwilisa, ukuhluma nokuvutsela okusanhlamvu nemidumba kungathuthukisa ukumuncwa kwensimbi ngokwehlisa inani lama-phytates ngokwemvelo akhona kulokhu kudla ().
• Sebenzisa ipani lensimbi: Ukudla okulungiselelwe epanini lensimbi kujwayele ukuhlinzeka ngensimbi ephindwe kabili kuya kathathu njengaleyo elungiselelwe kuma-cookware okungewona ayinsimbi ().
• Sebenzisa ukudla okunothe i-lysine: Ukudla ukudla kwezitshalo njengemidumba kanye ne-quinoa okunothe ku-amino acid lysine kanye nokudla kwakho okune-ayoni kungakhuphula ukumuncwa kwensimbi ().

Isifinyezo:

Uhlobo lwensimbi olutholakala ekudleni kwezitshalo (i-non-heme) alungeneki kalula emzimbeni. Izindlela ezichazwe lapha zingasetshenziselwa ukukhulisa ukumuncwa kwayo.

Okusemqoka

I-Iron yisakhi somzimba esibalulekile emzimbeni womuntu.

Le minerali ingatholakala ngokudla okuhlukahlukene, kufaka phakathi ukudla okuningi kwezitshalo.

Ngaphandle kokuba wumthombo omuhle wensimbi, ukudla kwezitshalo okukleliswe kule ndatshana nakho kuqukethe ezinye izakhamzimba nezinhlanganisela zezitshalo ezizuzisayo.

Ngakho-ke, ukuwafaka ekudleni kwakho ngeke kukusize kuphela ukuhlangabezana nezidingo zakho zensimbi, kepha futhi kuzosiza nempilo yakho yonke.