Kusukela kokuqukethwe kwensimbi emzimbeni wethu, izinto eziningi zangaphandle nezangaphakathi zezempilo zithembele: amazinyo aqinile, amathambo, izipikili, izinwele, ukuphefumula okujulile nokudla okuphelele kwazo zonke amaseli omzimba. Inani lensimbi nezinhlanganisela zalo lizimisele ngokuhlanganyela kwalo ekuqaliseni i-hemoglobin. Uma insimbi encane, i-hemoglobin encane ikhiqizwa futhi i-oksijeni indlala yenyama yonke iqala.
Izinzuzo
I-Iron, njengoba sekushiwo kakade, iyisici esibalulekile ekusungulweni kwe-hemoglobin. Uma le nqubo yemvelo iphukile, awugcini nje ukulahlekelwa amandla akho futhi awukwazi ukusebenzisa, ngisho nemisebenzi yesikole ibe ngumthwalo ongenakubekezelela.
Ngaphezu kokuhlanganiswa kwe-hemoglobin, insimbi iphinde ihlanganyele ekuzivikelweni. Ama-leukocytes akhiqiza i-hydrogen peroxide, engaphazamisi amanxeba. Noma kunjalo, i-peroxide ingalimaza umzimba wethu kanye namaseli anempilo, ahambelanisiwe angaphakathi. I-Iron isisivikela emiphumeleni enobungozi ye-peroxide.
Futhi, insimbi yingxenye ye-myoglobin - i-depot ye-oxygen yomzimba wethu. I-Myoglobin idala indawo yokugcina umoya, okuyinto uma kwenzeka ukuphefumula ukuphuza kusisindisa okwesikhashana.
Isilinganiso
Ngaphambi kokuba sitshele ukuthi yimiphi imikhiqizo equkethe insimbi, ake sikhulume ngomthamo walesi sici, kanye nezingozi zensimbi eyengeziwe emzimbeni wethu.
Kubaluleke kakhulu ukuthi umzimba wesifazane uthola umthamo wayo wensimbi kunamadoda, ngaphezu kwalokho, udinga abesifazane abaningi.
Ukuze owesifazane onempilo, ukutholakala kwensimbi nsuku zonke kungu-18 mg. Uma wenza imidlalo, isilinganiso kufanele senyuke ngo-30%.
Ukukhulelwa kanye nensimbi ngokuvamile kuyisihloko esihlukile. Ngesikhathi sokukhulelwa, ubuncane bensimbi - 33 mg. Kuphi, uma ungakabikho ukukhulelwa ngokweqile (ngaphambi kwesigamu sonyaka), ngaphambi kokuba ukhulelwe, noma uma uhlupheka ngenxa yokuntuleka kwensimbi ngesizathu esithile, ukunikezwa kwensimbi kuhlinzekwa kuwe ngesikhathi ukhulelwe. Kulesi simo, ukusetshenziswa kokudla okunezinsimbi akuwanele, uzodinga imithi ekhethekile.
Imikhiqizo |
Manje into esemqoka yikuphi ukudla okucebile ensimbi.
I-iron ikhona kokubili izilwane nemikhiqizo yezitshalo. Ezilwaneni - iqukethe insimbi enamandla, ingcono kakhulu, futhi isitshalo - i-trivalent, ngoba ukubonakala kwayo umzimba kudinga isikhathi esiningi nemizamo, futhi imiphumela yimbi kakhulu.
Ukuntuleka kwe-iron kuncike kubalimi kanye nabalandeli bokudla okuqinile, kungenxa yokukhishwa kwemikhiqizo yemvelaphi yezilwane.
Okokuqala, kusukela emikhiqizweni lapho iningi lensimbi kufanele libizwa ngokuthi inyama ne-offal. Kufaka, futhi: i-turkey, i-duck, inkabi, iwundlu, ingulube, unogwaja. Isibindi ngumholi.
Futhi aqukethe izinhlanzi zensimbi zensimbi - i-shellfish, ama-shrimp, ama-mussels, njll.
Kusukela kwimikhiqizo yezitshalo enensimbi, kufanelekile ukukhuluma okusanhlamvu - ama-oats, ukunye okunye okunye nokolweni, kanye nobhontshisi (ikakhulukazi obomvu). Iqukethe i-iron kanye ne-beet, izithelo ezomile , amantongomane, amapayipi, amapheya, ama-apricot, ama-plums, amagilebhisi.
Ngokuqondene nezinhlanzi, okuqukethwe okunezinsimbi kuwo kuncane kakhulu kunenyama. Kuvela kubamele bekilasi lezinhlanzi, i-mackerel ne-humpback salmon kungagcizelelwa.
I-iron, njengezinye izici ezilandelanayo ezibalulekile, iningi kuzikhupha zeqanda.
Kuzo zonke ezingenhla, abanye benu sebevele baphetha ngokuthi insimbi iqukethe ngqo kulowo mkhiqizo, iningi lethu esingazikhipheli ngokuqinile ekudleni,
Ukuhambisana
Kuye kwashiwo okuningi mayelana nokuhambisana kwezinto ezincane, kodwa le nkinga isalokhu ingenayo impendulo enembile engu-100%. Ngokombono ovamile, insimbi ifakwe kahle ngokuhlanganiswa ne-folic acid ne-vitamin C, ngesikhathi esifanayo, ayigciniwe futhi ivimbela ukuhlanganiswa kwe-calcium ngokuhambisana nayo. Uma kuziwa ezithandweni zokudla, lokhu kuyinto eyodwa, kodwa ezinye izondlo eziphathelene nokudla kwemvelo ziba nombono wokuthi ama-microelements aqukethwe kuwo akakwazi ukuphazamisa ukufana komunye nomunye. Ukukhanyisa lokhu kungenxa yezizukulwane ezizayo
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