Zvikafu Zvine Iron Yakawanda
Iron iminerali inokosha inodiwa nemuviri pamabasa akasiyana-siyana akakosha, kunyanya kuumbwa kwehemoglobin—puroteni iri mumasero matsvuku eropa ine basa rekutakura okisijeni mumuviri wese. Kushomeka kwesimbi kunogona kukonzera anemia, chirwere chinokonzera kuneta, kushaya simba, dzungu, kuoma kutarisisa, uye chitarisiko chisina kujeka. Nekuti muviri haugadzi simbi wega, iyi minerali inofanira kuwanikwa kuburikidza nekudya kwezuva nezuva.
Muchinyorwa chino, tichakurukura nezvekudya zvakasiyana-siyana zvine iron yakawanda, musiyano uripo pakati pezvinhu zvinobva muiron zvinobva mumhuka nezvirimwa, uye mazano ekuwedzera kupinza iron mumuviri.
Sei Iron Yakakosha?
Iron inoita basa guru mukugadzirwa kwesimba, kushanda kwemuviri kudzivirira zvirwere, uye kukura kweuropi netsandanyama . Kana iron isina kukwana, kugadzirwa kwehemoglobin kunoderera, zvichikonzera kutakurwa kweokisijeni kusingakodzeri. Nekuda kweizvozvo, muviri unonzwa kuneta nekukurumidza, kunyangwe panguva yekushanda zvishoma. Muvana nevechiri kuyaruka, kushomeka kweiron kunogona kukanganisa kukura uye kutarisisa. Vakadzi vane pamuviri vanoda iron zvakanyanya nekuti muviri unofanirwa kutsigira kukura kwemwana ari mudumbu uye kuwedzera kwehuwandu hweropa.
Zvinodiwa zvesimbi zuva nezuva zvinosiyana zvichienderana nezera uye hutano. Kazhinji, vakadzi vari pazera rekubereka vanoda simbi yakawanda kupfuura varume nekuda kwekurasikirwa neropa panguva yekuenda kumwedzi. Vakadzi vane pamuviri vanodawo kudya zvakawanda. Nokudaro, kusarudza chikafu chine simbi yakawanda idanho rakakosha mukuchengetedza hutano kwenguva refu.
Mhando dzeIron: Heme neNon-Heme
Usati wakurukura nezverunyorwa rwezvekudya, zvakakosha kunzwisisa kuti iron iri muchikafu yakakamurwa kuita mhando mbiri:
1. Heme iron: inobva kumhuka (nyama, huku, hove). Rudzi urwu runonyudzwa zviri nyore nemuviri.
2. Iron isiri heme: inobva muzvirimwa (bhinzi, miriwo, zviyo). Rudzi urwu rwesimbi harunyanyi kunyudzwa asi runogona kuwedzerwa nekusanganiswa kwezvikafu, kunyanya vhitamini C.
Kusanganisa zvinhu zvine iron nechikafu zvinobatsira kunyudza muviri inzira yakanaka yekuzadzisa zvinodiwa zvezuva nezuva.
Rondedzero yeZvikafu Zvine Iron Yakawanda
1. Chiropa chemombe nechiropa chehuku
Chiropa ndicho chimwe chezvinobva simbi yakawanda. Kunze kwesimbi, chiropa chinewo vhitamini A, folate, uye vhitamini B12. iyo inotsigira kuumbwa kwemasero matsvuku eropa. Zvisinei, kudya chiropa hakufanirwe kunyanyisa, kunyanya kuvakadzi vane pamuviri, nekuti huwandu hwakawanda hwevhitamini A.
2. Nyama Tsvuku (Nyama yemombe, Mbudzi)
Nyama tsvuku ine heme iron inonyungudika nyore nyore. Nyama yemombe isina mafuta akawanda inogona kuva sarudzo yakanaka, kunyanya kana ikasanganiswa nemiriwo ine vhitamini C yakawanda senge broccoli kana bell pepper.
3. Makwande, Oyster, uye Hove
Makwande nemaoyster anozivikanwa kuti ane iron yakawanda, uye anowanzo kurudzirwa kuvanhu vane njodzi yekusashanda zvakanaka kweropa. Hove dzine zinc nevhitamini B12. Kana uchifarira hove, kusanganisira hove dzegungwa mukudya kwako kwevhiki nevhiki kunogona kuva nzira inoshanda yekuwedzera kudya kwako iron.
4. Hove (Sardines, Tuna, Salmon)
Dzimwe mhando dzehove dzinewo iron yakawanda, kunyanya masadhini. Hove dzinopawo omega-3 fatty acids. izvo zvakanaka pahutano mwoyo nepfungwa. Sarudza nzira dzekubika dzine hutano dzakadai sekubika, kufashaidza, kana kugocha nemafuta mashoma.
5. Mazai
Mazai ane iron, kunyanya mu yolk. Kunyange zvazvo asina iron yakawanda sechiropa kana nyama tsvuku, mazai anowanikwa zviri nyore, anokwanisika kutenga, uye anogona kugadzirwa mumhando dzakasiyana-siyana dzezvikafu.
6. Nyemba (Nyemba Dzvuku, Nyemba Dzegirini, Nyemba)
Nyemba dzine iron isina heme yakawanda uye dzakapfuma mufiber nemapuroteni anobva mumiti. Nyemba, bhinzi dzekidney, nebhinzi dzemung zvinogona kubikwa mumasobho, porridge, kana kusanganiswa mumasalad.
7. Tofu neTempeh
As chikafu chinowanzo Zvinowanikwa zviri nyore muIndonesia, tofu netempeh zvinofanira kunge zviri pamusoro pezvinyorwa. Kunze kwesimbi, zvese zvinewo mapuroteni, calcium (kunyanya mune mamwe marudzi etofu), uye zvinhu zvinoshanda zvinogadzirwa nekuviriswa kwetempeh. izvo zvakanaka kune kugaya.
8. Muriwo wegirini (Sipinachi, Sipinachi yemvura, Broccoli)
Sipinachi inowanzonzi muriwo "unowedzera ropa" nekuda kwesimbi yayo. Zvisinei, iron iri mumuriwo haisi heme, saka zvakanaka kuidya nevhitamini C kuti iwedzere kunyudzwa. Mienzaniso yemisanganiswa iri nyore inosanganisira sipinachi yakakangwa nematomatisi, kana broccoli neremoni yakasvinwa.
9. Mbeu nenzungu (Mbeu dzemanhanga, Sesame, maarumondi)
Mbeu dzemanhanga nedzesame dzine iron yakawanda. Unogona kusasa mbeu dzesame pachikafu, kuwedzera mbeu dzemanhanga muoatmeal, kana kudya maarumondi sechikafu chekudya.
10. Zviyo neZvigadzirwa Zvakasimbiswa
Zvimwe zviyo zvekudya zvemangwanani, oatmeal instant, kana hupfu hwegorosi hwakasimbiswa zvine iron yakawedzerwa. Izvi zvinogona kukubatsira kusangana nezvaunoda zuva nezuva, asi ngwarira huwandu hweshuga uye sarudza sarudzo dzine hutano.
11. Michero Yakaomeswa (Mazambiringa Akaomeswa, Maapricot Akaomeswa, Madeti)
Michero yakaomeswa ine iron uye inogona kuva chikafu chinonaka. Zvisinei, ine macalorie akawanda uye shuga yechisikigo, saka kudyiwa kwayo kunofanira kuganhurirwa kuzvikamu zvine mwero.
Mazano ekuwedzera kunwa kwesimbi
Kungosarudza chikafu chine iron yakawanda hazvina kukwana kana chikafu chikakanganiswa nekupinza chikafu. Heano mamwe mazano akakosha:
1. Sanganisa nevhitamini C
Vhitamini C inobatsira kunyudzwa kwesimbi isina heme. Semuenzaniso, idya maranjisi, magwava, kiwi, mastrawberry, madomasi, kana mhiripiri pamwe chete nesimbi inobva mumiriwo nenzungu.
2. Usashandise tii nekofi paunenge uchidya
Tii nekofi zvine tannins, izvo zvinogona kudzivirira kunyudzwa kwesimbi. Zvakanaka kuinwa awa imwe kusvika maviri usati wadya kana kuti wapedza kudya.
3. Ngwarira calcium yakawandisa
Calcium yakawanda inogona kukwikwidzana nesimbi kuti inyure muviri. Izvi hazvirevi kuti unofanira kudzivisa calcium, asi ronga kudya zvinovaka muviri kana mukaka kuitira kuti zvisaenderane nezvikafu zvine iron yakawanda.
4. Bika nepani yesimbi yakakandwa pese pazvinogoneka.
Mune zvimwe zviitiko, kubika nemidziyo yekubikira yesimbi inogona kuwedzera zvishoma huwandu hwesimbi muzvikafu, kunyanya soups kana zvikafu zvinovava.
Penutup
Zvikafu zvine iron yakawanda zvakasiyana-siyana, kubva kumhuka dzakadai sechiropa, nyama tsvuku, uye hove, kusvika kuzvirimwa zvakaita senzungu, tofu, tempeh, nemiriwo mitema. Nekunzwisisa musiyano uripo pakati peheme neisina heme iron, unogona kuronga menyu yako yezuva nezuva kuti ienderane nezvinodiwa nesimbi yako. Usakanganwa, kunwa iron kunokanganiswawo nekusanganiswa kwechikafu uye tsika dzekunwa.
Kana uchigara uchinzwa kuneta, dzungu, kana uine zviratidzo zvinoratidza anemia, kufunga nezvekudya zvine iron yakawanda idanho rekutanga rakanaka. Zvisinei, kuti uzive hutano hwako nemazvo , kuongororwa ropa uye kubvunzana nachiremba zvinokurudzirwa. Kudya iron yakakwana kuchawedzera simba rako, kunatsiridza mashandiro enhengo dzemuviri, uye kuvandudza hupenyu hwako.
