Imikhiqizo equkethe insimbi ngobuningi

Esinye sezici ezilandelana kakhulu zokuphila komzimba womuntu yinsimbi. Ama-athomu alo agijima emithanjeni yegazi, njenge-tugs, ayinamathele umoya-mpilo futhi ayiphulukise emaphashini aze abe nezicubu nezitho zomuntu, futhi emuva idonsa i-carbon dioxide. Le nqubo iyaqhubeka. "Isikhathi sokuphumula" nesimo "esingenalutho" asihlinzekiwe.

I-Heme ne-non-heme iron

Kukhona ukuhlobana okuqondile phakathi kokuntuleka kwensimbi nokuntuleka kwe-oxygen, okuholela ekuphazamiseni imisebenzi yomzimba. Ukwehlisa umzimba, ukulala, ukukhathala, isikhumba esomile kanye nezinambuzane ezimangcwaba, ukwehlisa amandla amakhono - konke lokhu kungumphumela we-hypoxia. Kodwa-ke, uma unezimpawu ezinjalo, ungazami ukugwinya izipikili noma ukuphuza amanzi ashisayo. I-iron yemvelaphi engavamile ingalimaza impilo yabantu: igazi liba yimbi, iminyango egazini futhi ivinjiwe, inqubo yokwakhiwa kwazo zonke izinhlobo zamatshe iba yasebenza kakhulu.

Umuntu angagcina kuphela into ephilayo. Inani elanele lezinto "zensimbi", ufunda, udle ukudla okunensimbi (isilinganiso nsuku zonke kubantu 10-15 mg). Insimbi ye-Organic iphakathi kwezinhlobo ezimbili:

1. Hem insimbi itholakala emikhiqizweni yemvelaphi yezilwane, futhi ibizwa kanjalo ngoba iyingxenye ye-hemoglobin yezilwane, ngakho-ke iqondiswa kalula ngabantu.
2. I-non-heme iron iyinxenye yezitshalo. Kubonakala kubi nakakhulu. Kuzo zonke ezaza nokudla, ingxenye yeshumi kuphela yensimbi ingena ku-hemoglobin. Ukudla kwezitshalo eziphezulu ngensimbi kunconywa ukuhlanganisa nezinye ukudla eziqukethe i-vitamin C noma i-B 12.

Imiphi imikhiqizo enensimbi?

Ngakho, ukuze ube nempilo "ye-iron", kuyadingeka ukuba udle kahle. Ama-proteine, amafutha, ama-carbohydrate, amavithamini, izakhi zokulandelela ekudleni zenza ukudla okunomsoco kulinganiswe. Ngokwezinto zensimbi (nge-100 g yemkhiqizo) isikhundla esiphambili sithathwe inyama kanye nemikhiqizo :

• isibindi (ingulube 20 mg, inkukhu 17 mg, yenkomo 7 mg);
• inhliziyo (yenkomo 5 mg, ingulube 4 mg);
• inyama (unogwaja inyama 4.5 mg, yenkomo 3.5 mg, iwundlu kanye ne-veal 3 mg, ingulube i-1.8 mg, inkukhu kanye ne-turkey 1.5 mg).

Bese ulandela izinhlanzi nezilwane zasolwandle :

• i-mollusks cishe 30 mg;
• izinhlanzi 7 mg;
• i-oyster 6 mg;
• i-perch marine 2.5 mg;
• i-tuna 2 mg;
• i-mackerel bese ihamba nge-1.7 mg;
• umfula we-perch - 1.2 mg
• ama-sprats kanye ne-horse mackerel ekheniwe ye-4.5 mg;
• mackerel ekheniwe 3 mg;
• black caviar 2,5 mg.

Isikhupha seqanda sinezinsimbi eziningi:

• inkukhu 4 mg;
• isilwane 2 mg.

Uhlu lwemikhiqizo yemifino luhlanganisa:

• okusanhlamvu (ukukhishwa kwe-7 mg, i-oatmeal 6 mg, i-rye 4 mg, i-corn 3 mg);
• i-legumes (i-lentils nobhontshisi 7 mg ngamunye, i-peas 1.5 mg);
• imifino nemifino;
• isithelo;
• amajikijolo (cornel 4 mg, cherries nama-raspberries 1.5 mg, ama-strawberries 1 mg);
• amantongomane;
• imbewu (ithanga 8 mg, sunflower 5 mg).

Kubalulekile ukukhuluma ngezithelo zomisiwe :

• ama-apula owomile nama-pears 5-6 mg;
• Ama-apricot omisiwe 3.2 mg;
• u-prunes 3 mg.

Yiluphi uhlobo lwenyama engaphezu kwensimbi?

Ukungabandakanyeki ekuxabaneni okuphakade phakathi kwabadla inyama kanye nemifino, kufanele kuqashelwe ukuthi inyama iyinhlangano ewusizo kakhulu. Ngaphezu kokunambitheka nokuzizwa kwesikhathi eside, unikeza umzimba womuntu ngobuningi bamavithamini nezinto, kuhlanganise nensimbi. Uma sikhuluma ngokudla kwenyama ngokujwayelekile, ngokubhekisela kunoma yisiphi isidlo esenziwe ngemikhiqizo yezilwane, kufanelekile ukubiza insimbi eningi kakhulu enezinyosi zenyama yengulube, ku-100 g yayo equkethe isilinganiso esingamaphesenti angu-150%.

Uma usondela kumbuzo wokupheka uhamba ngezinyawo, futhi uthwala isibindi kumakhi-by-imikhiqizo (okuyiyo), khona-ke imikhiqizo yezinyosi equkethe insimbi isilungiswa kusuka kumsizi wesilwane. Kule nkinga, inani elikhulu lensimbi elisezingeni eliphezulu likhona emanzini enogwaja (100 g iqukethe 30% yesabelo semali esasidinga umuntu). I-iron encane kakhulu encane, kodwa ibanjwa cishe ngokuphelele. Ngaphezu kwalokho, i-veal kanye no-rabbit kubhekwa njengenyama ewusizo kakhulu yokudla (ukugcwala okuncane okunamandla kanye namaprotheni amaningi).

Iyiphi inhlanzi eningi ensimbi?

Ukudla okunempilo kusho ukufakwa kwemikhiqizo yenhlanzi ekudleni. Uma sikhuluma ngezinsimbi eziphilayo, khona-ke inhlanzi iningi "ye-iron" - i-perch, i-tuna, i-mackerel ne-pike. Bonke abanye abakhileyo olwandle kanye nokujula komfula: i-pollock, i-salmon e-pink, i-capelin, i-saury, i-herring, i-horse mackerel, i-carp, i-bream, i-pike perch, njll - ephansi kakhulu kubaholi (kusuka ku-1 mg noma ngaphansi). I-microelements inekhono lokulondoloza izindawo zabo ngesikhathi sokushisa nokushisa, ukudoba okunamahloni okuyizinhlanzi kunemithombo enhle kakhulu yezinsimbi ekudleni, futhi akusizi ngaphansi kwezidlo ezilungisiwe.

Imifino ecebile ngensimbi

Imifino equkethe izakhi, amavithamini namaminerali, kanye nenani elikhulu le-fibre kanye ne-fat fat content, ziphendulele emakhosini etafuleni kwanoma yikuphi ukudla kwe-vegan nokuluhlaza . Kusuka emifinini, ungakwazi ukulungisa izitsha ezishisayo nokudla okubandayo, ama-dessert neziphuzo. Zingafakwa usawoti, zihlanjululwe futhi zenziwe ngamathinini. Enye yezinzuzo zezitshalo zemifino yikhono lokuzidla eziluhlaza.

Nganoma yikuphi ukwelashwa kwemikhiqizo equkethe insimbi, ihlala ingashintshi, nakuba kungewona i-chip esemqoka yemifino. Ngama-100 g we-artichoke eningi kunazo zonke yi-3.5 mg yale nsimbi ephilayo. Indawo yesibili ehamba ngezinyawo "yensimbi" ingokwe-asparagus - 2.5 mg, i-chard ne-garlic ithola "ithusi" ye-1.7 mg. Bonke abanye abameleli bobuzalwane bemifino bayamemeza abawinile ku-0.8 mg mark.

Iningi lensimbi iningi lensimbi?

Izithelo zensimu zijabulisa iso ngebuhle ngesikhathi sokuqhakaza futhi zinike izithelo ezimnandi, ezicebile ezakhiweni zokulandelela. Akunakusho ukuthi izithelo ziyimikhiqizo ecebile ensimbi. Okuqukethwe kwayo okuphezulu kuka 2.5 mg kungokwama-persimmons, ama-apula nama-pears, izithelo ze-1.6 mg zezithelo zothando, nezinsuku ezingu-1 mg. Ngokuvamile umbuzo "lapho imikhiqizo iningi yensimbi?", Impendulo "ama-apula". Kodwa-ke, iqiniso liwukuthi ukuthola i-100% yesabelo semali kuzodingeka udle izithelo ezingu-40 kuya ku-70 ngosuku. Inani lezithelo lingamavithamini C no-B 12, okufaka isandla ekunakekeni kangcono kwensimbi.

Kukuphi okuluhlaza okwensimbi okuningi?

Engxenyeni engenhla yezitshalo ze-herbaceous ibizwa ngokuthi imifino futhi isetshenziselwa ukupheka njengesivunguvungu, ngenxa yamafutha abalulekile aqukethwe kuwo. Imvelo inikeze izitshalo zegadi eziluhlaza ngenhlanganisela ehambelanayo yensimbi ephilayo ne- vitamin C kanye ne-folic acid ngokufaniswa kwayo okungcono. Nokho, ukuze ukwanelise isidingo samalanga onke, indoda izodinga lonke imifino yemifino.

Okuhlaza, ocebile ngensimbi:

• bay leaves 43 mg;
• isipinashi 13.5 mg (cishe engagciniwe ngenxa ye-oxalic acid equkethwe kuwo);
• i-parsley, i-dill, i-peppermint 6 mg;
• basil 3 mg;
• cilantro kanye nesilimo esidliwayo esinamagatsha anamanzi 2 mg ngamunye;
• anyanisi oluhlaza 1 mg;
• isaladi ye-0.5 mg.

Ngamaphi amantongomane anensimbi eningi?

Igobolondo elinzima kanye nenhloko edliwayo - yilokho umuthi ekuphekeni. Kusukela ekubukeni kwezempilo nokuphila isikhathi eside, izinto eziningi eziwusizo, ama-microelements eziphilayo kanye namavithamini zifihliwe ngaphansi kwegobolondo. Uma i-anemia, ukucindezeleka okukhulu ngokomzimba noma kwengqondo, ukudla okuqinile noma ukulahlekelwa okukhulu kwegazi kufanele kuhlanganise nokudla kwamantongomane, insimbi enesithakazelo:

• i-superlider phakathi "kwamantongomane anzima" nemikhiqizo "ye-iron" - i-pistachios 60 mg;
• i-pine nut (ngomqondo wesayensi inzalo yephayini emisedari) 5.5 mg;
• amantongomane (kusukela ngombono we-botany ubhekisela kubhontshisi) 5 mg;
• ama-alimondi nama-cashews 4 mg;
• i-hazelnut 3 mg;
• i-walnut 2 mg.

Ngabe ushizi unensimbi engaphezulu?

Ushizi uqukethe insimbi ngobuncane:

• I-Kostroma, iDutch, i-Poshekhon, i-roquefort, i-cheddar 1 mg (nge-100 g yemkhiqizo);
• I-Parmesan ne-Swiss 0.8 mg;
• i-mozzarella ne-roquefort 0.5 mg.

Ngaphezu kwalokho, lo mkhiqizo onomsoco ulungiselelwe ubisi. Iqukethe i-calcium ne-magnesium eningi, ewusizo kubantu, kodwa iphazamise ukungena kwensimbi. Ngakho-ke, umzimba womuntu awuwuboni inani elincane laleli phuzu lokulandelela, ngakho-ke akusizi ngalutho ukusebenzisa ushizi njengomthombo wensimbi.

Imikhiqizo ensimbi encane egazini

Esinye sezizathu 'zokudlula ngokweqile' kwezakhi eziphilayo - imikhiqizo equkethe insimbi, esetshenziswe ngokweqile ngokweqile. Izifo ezibi kakhulu nezibi kakhulu zingaba umphumela. Indlela elula, engeyona yokwelashwa futhi ephumelelayo yokulungisa inani le-iron - udle ukudla okunciphisa inani lalo egazini:

1. Izithelo ze-Violet nesibhakabhaka namajikijolo, aqukethe izinto ezingabopha mahhala ama-molecule.
2. Imifino yeKvasshenye, ilungiselelwe ngaphandle kasawoti futhi igcwele i-lactic acid, isusa ubuthi.
3. Irayisi elibilisiwe, ngaphambili lafakwa ukuze lisuse isitashi nezinto ezinamathele, ukufeza imisebenzi ye-adsorbent emzimbeni.
4. Isinkwa ne-pasta, ezakha inqwaba ye-fibre, lapho amathumbu athola khona insimbi engasebenzisiwe.

Yikuphi ukudla okuphazamisa ukungena kwensimbi?

Noma ubani one-anemia noma, ngokuphambene nalokho, uzama ukunciphisa izinga lokuqukethwe kwensimbi, umuntu kufanele azi ukuthi yimiphi imikhiqizo ephazamisa ukufana kwensimbi:

1. Ubisi nemikhiqizo yobisi equkethe i-calcium.
2. I-tea, equkethe ama-tannins, nekhofi.
3. Amafutha anamavithamini amaningi E.