11 Zvokudya Zvokubatsira Kudzivirira Kushayiwa Kwemhizha

Uyai nehairi

Kupera kwesimbi kunonyanya kukonzera kukanganisika kwekudya munyika. Kuperesika kwesimbi kunogona kukonzera chirwere chepfungwa nekuziva (kudzidza) kunonoka kwevana. Iyo hoemia inogona kubva kubva kune unyoro kusvika kune yakaoma, dzimwe nguva inoda kuwedzerwa ropa. Kune vanhu vakawanda, chinhu chikuru chekudzivirira kusakwana kwesimbi kuve nekugadzirisa huwandu hwedare hwakakwana mune zvekudya.

Simbi inouya nenzira mbiri: heme iron (kubva pakudya) uye isina-heme iron. Heme yesimbi inonyanyogadziriswa kupfuura yeasina-heme iron iyo inokonzera kugadziriswa kwezvokudya zvinokurudzirwa (RDA) yesimbi iyo inenge inenge kaviri inopfuura muzvirimwa. Pasinei neizvi vadyara vanodya kudya kwakasiyana-siyana havasi pangozi yakanyanya yekuwedzera kushayikwa kwesimbi kushaya anemia . Mushure mekupera kwevakadzi vakadzi vane RDA yakakwirira pamusana pekuenda kumwedzi kunorasa.

Tichadzokorora huwandu hwehuta hwakakosha. Chiropa hachina kuiswa mune urongwa urwu. Kunyangwe ichi chiri chinyorwa chakanaka chesimbi, chakanyanyawo mucholesterol. Zvimwe zvei zvingave mava kuziva kuti zvine dare, asi vamwe vangakushamisa iwe.

1 -

Nyama

Tiri kutaura zvinopfuura kungove nyama. Chicken, gwayana, nguruve, uye turkey zvakarewo maitiro akanaka esimbi. Nyama ine heme yesimbi, iyo iri nyore kuti muviri uwane, zvichireva kuti unowana huwandu hwesimbi kubva pane izvozvi zvekudya. Mitsutso yakaoma yenyuchi inokurudzirwa.

Kwete nyama yekudya? Hapana kunetseka, kune zvimwe zvasarudzo.

2 -

Shellfish

Shrimp, clams, uye oyster zvine hememu imwechete yesimbi sezvipenyu, zvinoreva kuti zvinonyanya kudyiwa.

Zvakanyanya zvinodhaka? Hapana kunetseka, zvimwe zvisarudzo zviri kuuya. Kune zvakawanda zvokusarudza zvezvirimwa uye vegans.

3 -

Tofu

Tofu ishoko rakakura reprotheni rine huwandu hwesimbi. Dzivisa tofu pamwe nekuwedzera calcium sezvo izvi zvinogona kuderedza kusvuta kwesimbi.

4 -

Nyemba

Mukuwedzera pakuva nemuviri wemapuroteni, nyemba (kusanganisira pinto nyemba, nyemba nyemba, lentils, uye nyemba dzeputsvo) zvakare inzvimbo yakanaka yesimbi.

5 -

Broccoli naBok Choy

Broccoli uye bok choy rea miriwo yakawanda kana ichiuya nesimbi. Mukuwedzera pakuva tsime rakanaka rematare, vane vitamini C, iyo inobatsira muviri wako kutora simbi kubva pane kudya kwako.

6 -

Vegetable

Mimwe miriwo mishonga yakanaka yesimbi, kusanganisira michero, mashizha mashizha; bhinzi bhinzi; uye tomato. Tomato jisi ndeimwe yemashizha mashoma ane iron.

7 -

Zvakaoma Zvibereko

Hungu, mahwende apricots akaomeswa, mapeaches, mapapunyika, uye mazambiringa akaoma mukati mavo. Vanoitawo zvinonaka zvinonaka. Zvakafanana nejashuti juice, prune juice ichakubvumira kunwa dare rako.

8 -

Nuts

Nyama dzakawanda, kusanganisira zvikwereti, hazelnuts, pistachios, uye maarmond ane dhi. Saka, idya zviduku sezvokudya zvinovaka muviri. Zvichida funganisa mune zvishoma michero yakaomeswa nokuda kwesimbi shomanana.

9 -

Pumpkin Mbeu

Mvura yakakura yepukiti, inonziwo pepitas, inzvimbo yakakura yemasimbi. Kana iwe uchizokacheka, dzivisa kupisa kwakanyanya nokuti izvo zvinogona kuderedza kuwanda kwesimbi mukati mavo. Funga kuvashandisa sewadhi yekucheka.

10 -

Mikate uye Zviyo

MuUnited States nedzimwe nyika, maruva anosimbiswa nemavithamini nemaminerare kusanganisira iron. Iwe unogona kuziva zvigadzirwa izvi nekuona upfumi hwakagadzirwa nehuwandu hwemashoko. Izvi zvinosanganisira zvokudya zvakadai sechingwa, zviyo, pasta, nezvimwe zviyo. Muzvizhinji, zviyo zvine branichi mukati mazvo zvine iron yakawanda kudarika zvimwe zviyo.

11 -

Zvibereko

Kunyange zvazvo zvinyorwa zvisina mbesa, michero yakazara ne vitamini C (maaroni, mandimu, limes, watermelon, kiwi) inobatsira iwe kutora simbi kubva pane kudya kwako zviri nani. Saka, uvaise nemidziyo yako yesimbi-yakawanda yekuita chikonzero chakanaka.

_{Kunobva:
National Institutes of Health. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/ Akawana 08/18/2015}

Kudzivirira Kunokosha

Tine tarisiro nemazano aya iwe uchabudirira mukudzivirira kupera kwesimbi. Zvakakosha kuziva kuti mishonga yemiti haisi pane urongwa urwu. Zvigadzirwa zvekudya zvine calcium inodzivisa kushandiswa kwesimbi kune zvimwe zvokudya zvinodyiwa panguva imwe chete. Kuwedzerwa kwehuwandu hwehuta (zvinopfuura 3 makapu kana ma 24 ounces zuva nezuva) zvinogona kudzivirira kukwana kwakakwana kwesimbi kubva pakudya. Uyewo, zvinwiwa zvine tannin zvakadai sefivha uye tiyi zvinogona kudzivisa kuvharwa kwesimbi. Kana kushayikwa kwako kwesimbi kwakaoma zvakakonzera kukanganisa chirwere chekushaya ropa, kuchinja kudya kwako pachako hakuzogadziri zvakakwana kusakwana kwesimbi. Kurukurai nzira dzekurapwa nemupi wehutano wehutano. Kunobva Iron: Dietary Supplement Fact Sheet. National Institute of Health Office of Dietary Supplements website. https://ods.od.nih.gov/factsheets/Iron-HaipiPamusoro. February 11, 2016. Yakasvika musi waMarch 14, 2017.