Mapepa yeMuatless Iron-Rich Diet Plan
Sezvinomera wezvinomera zvinotarisirwa kubhadhara kune michina shomanana mukudya kwako, pakati pavo mapuroteni, calcium, vitamini B12, omega-3 fatty acids, uye iron. Hazvirevi kuti hazvibviri kuwana-kunze kwevhithamini B12, zvokudya zvizhinji zvinogadzirwa nemichero zvine zvimiti. Zvisinei, zvokudya izvi hazviiti nguva dzose sepamusoro pemafungiro, uye simiti-yakabva kune zvese zvesimbi zvakanyanya kuuya nevhavha.
Kana iwe usina iron yakawanda iwe unogona kunge uchineta, utera, uye uchinzwa kutonhora, pakati pezvimwe zviratidzo . Kuongororwa kweropa nyore-hapana chakaoma-kunogona kusimbisa kana iwe uine upfumi hwed iron aneemia. Panguva ino chiremba wako anogona kukurudzira iron yakawanda kuburikidza nekudya kwako pamwe nekuwedzera.
Heme vs. Non-Heme Iron
A supplement iri nyore kutora, asi iwe unotangira kupi nekudya kwako? Kutanga, iwe unofanira kuziva kuti pane maviri emhando yesimbi: heme uye kwete-hemme. Heme iron inowanzobva kumhuka-mhuka dzvuku uye maruva, semuenzaniso. Mhando iyi inotsvaga nyore nyore mumuviri wako.
Kwete-heme iron inonyanya kubva pamiti yemichero-michero, mashizha mashizha seminopinashi, akachera zviyo uye mbeu, tofu, nuts uye mbeu, michero yakaomeswa, nemiriwo yakaita seasparagus uye broccoli ine zvakawanda. Sezvokudya zvezvirimwa, izvi ndizvo zvokudya zvaunofanira kufunga nezvekuwana zvakawanda. Nenguva isipi, ivo vose vanowanikwa nyore nyore uye vanopa zvinoshamisa zvinokonzerwa noutano, pamwe neyimbi.
Nutrient Interactions
Pano panouya caveat: kunyange zvazvo isina-heme iron iri nyore kuwana, muviri hauuyi nyore nyore sezvinoita heme iron. Iwe unogona kubatsira muviri wako kunze nekubatanidza zvikafu izvi nezvibereko zvevhitamini C-yakawanda semiti inonzi citrus uye macroviris juice, michero yakaita sarberries, uye miriwo yakaita bhero tsvuku. Vachabatsira muviri wako kutora huwandu hwedare uye hutora huwandu hwako kumashure.
Iwe unogona kunge wakanzwa kuti calcium inoderedza kushandiswa kwesimbi. Apo zvinosvika kune-non-heme iron, tsvakurudzo inosanganiswa, asi kushamwaridzana kunogona kunge kwakatarisana nezera. Mune mamwe mazwi, calcium inogona kuderedza kusagadzikana kwemafuro kana ichidyiwa yakawanda.
Zvimwe zvokudya zvakagadzirwa nesimbi-soro seminopinashi zvinowedzerawo mumakisikiti, asi kunze kwekuti iwe uri kutora calcium supplement yakawanda kazhinji hazvizokanganisa kunyanya. Uyewo, chikafu chekumadokero kumadokero chinokurudzira zvakadai sevhitamini C, iyo inogona kuenzanisa zvinokonzerwa neizvi. Zvokudya zvekudya zvinogona kukubatsira kuziva kuti kalisium yakawanda zvakadini uye kana uri kuwana calcium yakakwana kubva kune zvisiri mhuka.
Inguwandu Yehuni Inofanirwa Nei?
Izvo zvinoenderana nezera rako.
- Avhareji yemurume wemakore makumi mana nemakore anodarika 8mg pazuva.
- Vakadzi ve19-50 vane makore vanoda 18mg.
- Zvido zvevakadzi zvinodonha kusvika 8mg mushure memakore 51.
- Vakadzi vane pamuviri vanoda zvimwe iron-inenge 27 mg.
- Kusangana nevakadzi kunoda madhini mashoma-anenge 9mg.
Yeuka kuti izvi zvinokurudzirwa zuva nezuva zvinowanikwa kune munhu akawandisa ane utano hwakanaka. Kunyangwe zvidikanwi zvako zvakasiyana zvinogona kusiyana, ziva kuti zviyero zvesimbi zvinowanikwa pasi apa zvakabva pane zvakakurudzirwa kudya 18mg iron pazuva. Kudya ne 6mg iron panguva yekushanda, somuenzaniso, inopa 6 kubva pa18 inorayira milligrams, kana 34 muzana yehuwandu hwezuva nezuva. Iwe unogona kunge usingazvifungidziri zvose, asi mapepa uye maviri pazasi ndekutanga kutanga.
Breakfast breakfast
Zvokudya zvekudya zvekudya zvekudya zvekare-zvakagadziriswa zviyo, zvakagadzirirwa chingwa, oatmeal, uye mazai, somuenzaniso-ane dare. Paira pamwe nedzimwe miti-yakakura yemidziyo yemashizha semashizha ane mashizha, nyemba, uye mishonga yekugadzira zviyo zvakashata, pizzas, tacos, nezvimwewo.
Iwe unotanga zuva rako rakasimba nezvireji. Nekushanda, vanopa makumi maviri kubva muzana yezuva rega rega (izvo zvinenge 4mg kana kupfuura). Mamwe mashomanana mamwe anojekesa zvinodiwa akanyorwawo pamwe chete.
Dzoka imwe neimwe yega ne vitamin C-rich sweet treat kuti ikubatsire kutora dare. Girazi rearangi kana tomato juice, hafu yearinisi yakakanyiwa kana mazambiringa, kana mukombe wegorobheri, melon, chinanasi, kana kiwi ndezvokusarudza zvakanaka.
Chirwere Chichena Chibage Chikafu Chikafu Pizza
Zvizhinji zvezvinhu zvepayipi iyi zvinopa zvishoma zvesimbi-unowana 6mg (34 muzana) pakati pebhinzi dhena, gorosi pita, marinara, uye sipinashi.
Pamakiromita 393 iwe unowanawo 23g protein, 58g carbohydrate, 12g fiber (47 muzana), uye kupfuura 20 muzana yechinangwa chako chevitamini 16 nemaminera.
Kale nePatato Hash ne Fried Egg uye Tomato
Kale uye mbatata ndiyo nyeredzi inobatsira vazhinji vesimbi mune iri ndiro. Inopa 27 muzana yezvinangwa zvezuva nezuva (anenge 5mg).
Pamakiromita 417 iwe unowanawo mapurotini 18g, 55g carbohydrate, 8g fiber (34 muzana), uye kupfuura 20 muzana yechinangwa chako kune mavitamini gumi nemaviri nemaminerari. Panewo katatu katatu vitamini yako yakakurudzirwa inowedzera pano, ichikubatsira kunyora iron zvakanyanya.
Savory Spinach uye Feta Oatmeal Bowl
Pano, oatmeal, sipinashi, uye evha zvinosangana nekupa 23 muzana yesimbi yako yechina (anenge 4mg).
Kwema 309 makoriyumu iwe unowanawo mapurotini 19g, 34g carbohydrate, 5g fiber (20 muzana), uye uye zvinopfuura makumi maviri kubva muzana zvekutsvaga kwako kwevhitamini 14 nemaminera.
Yakakangwa Root Veggie Breakfast Tacos
Mukombe wehairi yakasvibira yakawanda inowanzopa 27 muzana yesimbi yako yechina (anenge 5mg). Muchidimbu ichi, zvinopa chikamu che 22% (4 mg).
Chii chimwe chaunowana? Kana zvishoma pasi pe 300 makori, farira 10g protein, 48g carbohydrate, 12g fiber (47 muzana), uye kupfuura 20 muzana yechinangwa chako che 8 mavitamini nemajini.
Kudya uye Kudya
Ramba uchiputira dare rose zuva rose nekuisa pfungwa pamasvingo akachengetwa, michero, uye miriwo yakaoma mashizha sepinashi. Vanozvirumbidza maitiro anonakidza emuviri saka zvinofanirwa kuiswa mukati mekudya kwako kana iwe kana uri kutarisa kuwedzera mamwe iron.
Chimwe nechimwe chezvokudya izvi chinopa makumi maviri kubva muzana zvezuva rega rega. Zvinomwe kubva pa11 zvinopawo zvinopfuura makumi maviri kubva muzana zvemazuva ose anokurudzirwa mavitamini C, zvichikubatsira kuti uwane iron zvakanyanya.
Iwe unogonawo kubatanidza kudya kwako neimwe yei-low calorie, vitamin C-ine zvinwiwa:
- Strawberry Basil Sparkler: 38 muzana vitamini C pamushumiri
- Kuzorodza uye Sweet Cherry Ginger Fizz: 24 muzana mavitamini C kuburikidza nekushandira
- Strawberry Green Tea Ice Cubes Mumvura: 22 muzana mavitamini C pamushumiri
Black Bean Arugula Tostadas
Chinenge chiripo chero chipfeko chine mahavha chinonyatsove chakakwirira musimbi. Pano, iyo salsa inowedzera zvishoma nehuwandu hwe 26% yesimbi (6mg).
Pamwe chete izvozvo unowana 461 chikafu-dense makorikiti-19g protein, 70g makhydidhyrate, 21g fiber (84 muzana), uye kupfuura 20 muzana yechinangwa chako che 11 mavitamini nemajini. Uye kunyange zvazvo kuwanda kwevhitamini C hakusi kudarika 20 muzana, kwava pedyo ne18.
Vegan Red Curry Lentil Soup Nekare
Miti yemichero zvakare zvakare nyenyeredzi yeropi. Iroyi iri mundiro ino inopa 30 muzana yesimbi pairi kushumira (anenge 5mg). Kale zvakare rine zvinyorwa zvesimbi uye, pamwe chete nemamatata, zvinopa huwandu hwakawanda hwevhitamini C.
Kwema 232 makoriyumu iwe unodya zvakare 12g protein, 32g yakaoma carbohydrate, 10g fiber (40 muzana), uye kupfuura 20 muzana yechinangwa chako chevitamini 12 nemamineri, kusanganisira 52 muzana yevhitamini C.
Kale neLentil Stuffed Sweet Potato
Nyeredzi imwe iyo inoshandiswa kubva kune ndiro yakakwirira inoshandurwa kuva chikafu chakasiyana chose ne 29% yesimbi (inenge 5 mg).
Kwema 237 makoriri iwe unowanawo 13g protein, 42g makhydrohydrate, 10g fiber (40 muzana), uye kupfuura 20 muzana yezvinangwa zvako kune 13 mavitamini uye minerals yakasiyana, kusanganisira 136 muzana ye vitamini C!
Dhijhani Dal neQuinoa
Iwe uchawana zvakanyanya zvesimbi kana ukasarudza peas kana lentiy for this dish. Pamwe chete ne quinoa, nhamba idzi dzinosvika kusvika makumi maviri nemakumi mashanu emasero pakushanda (5mg).
Iyi ndiro ine 330 makorikiti, 18g protein, 59g carbohydrate, 16g fiber (64 muzana), uye kupfuura 20 muzana yechinangwa chako che 8 mavitamini nemajini.
Spring Vegetable Quinoa Salad
Mukombe wekutsvaga tsvina inoshamisika yakakwirira musimbi-inopa anenge 16 muzana yechinangwa chezuva nezuva. Iwe uchasangana ne 25 muzana yezvinangwa zvako zvezuva nezuva (4mg) paunenge uchiwirirana nemaperesi uye quinoa zvekudya iyi.
Mairi 265 pamusangano anoshumira anouya neprogeni 10g, 37g carbohydrate, 8g fiber (32 muzana), uye kupfuura 20 muzana yezvinangwa zvako zve 9 mavitamini nemajini.
Spring Baked Pasta Ne Lemon Ricotta
Asparagasi haisi nyenyedzi yezviyo izvi, asi iyi yemiriwo yakawanda-yakawanda inowedzerwa mukati megorosi rose rekoro uye kare. Iko pamwe chete zvitatu zvekudya zvinowedzera mu 25 muzana yehupenyu hwako hwezuva nezuva (5mg).
I-344 makirogiramu pakushumira inopa neprogeni 19g, 44g carbohydrate, 6g fiber (24 muzana), uye inopfuura 20 muzana yezvinangwa zvako kune mavitamini gumi nemaviri nemaminera. Vitamini C inonamatira pa 95 muzana yechinangwa chezuva nezuva.
Quinoa yeMediterranean yakakanyiwa pepper
Bhisiki reBell inowanzopfekedzwa nemombe yakawanda yehuta kana yehuku. Iyi shanduro yezvirimwa inokwira nyama asi haina kurasikirwa nesimbi. Iyo quinoa uye chickpeas inopa zvakawanda-25 muzana yezvakatorwa (4mg).
Pane 346 makorikiti, mapurotini 13g, 51g carbohydrate, 11g fiber (44 muzana), uye anopfuura makumi maviri kubva muzana zvechinangwa chako che 12 mavitamini nemajini. Iyo bhero tsvuku nematato zvinowedzera mavitamini C-220 muzana yezvinangwa zvako!
Ita Fried Asparagus NeBell Peppers neCashews
Twenty-two percent iron (4mg) inonakidza nokuda kwekudya inongogadzirwa chete nemakumbo nemafuta anonakidza. Asparagus nemakhonhese zvinonyanya kupa zvakawanda zvemuviri.
Farira chikafu ichi chete 302 makorikori, ane 9g protein, 25g gidhahydrate, 4g fiber (16 muzana), uye kupfuura 20 muzana yezvinangwa zvako zve 9 mavitamini nemajini. Mhando dzakasiyana-siyana dzevitamini C-rich veggies dzinowedzera mu 107 muzana yehuwandu hwekurudzirwa kwako.
Yakakwana yeMediterranean yakasikwa Saladi
Idya iyi saradi uye uwedzere 21 muzana yematare (4mg) kuwandu hwezuva nezuva. Kufanana nehairi dzose, chickpeas inowanikwa pfuma iyi.
Saradi inopa zvokudya zvose. Iine 383 makorikiti, 14g mapuroteni, 32g carbohydrate, 9g fiber (36 muzana), uye kupfuura 20 muzana yezvinangwa zvako kune 11 mavitamini nemajini.
Black Sesame Tofu Zuva Rokutanga Nenguruve Inopisa Sace
Tofu inowanikwa nyama inowanikwa mumidziyo yemidziyo. Yakagadzirwa ne soy, inewo protein. Iyi mipumburu yezhizha ine 21% yesimbi (anenge 4mg). Iyo peanut butter inobatsira zvishoma, zvakare.
Kune 410 makorikori kuburikidza nekushandira, 20g protein, 39g carbohydrate, uye 5g fiber (20 muzana). Mavitamini gumi nemaviri akasiyana nemaminerari ane makumi maviri kubva muzana zvezvinangwa zvako.
Snacks
Kutsemura chero chinangwa mune zviduku, zvigadziriswa zvidimbu zvakanyanya ndiyo nzira yakanakisisa yekuita nayo. Kana zvasvika pakusangana nezvinangwa zvekudya, izvi zvinoreva kuwana imwe yomuviri pazvokudya zvose, kusanganisira kudya.
Svika kune michero yakaomeswa yakaoma semapuriko, mapurosi akaita sekasihe nemarumondi, mbeu semakungu kana sunflower, inowedzera zviyo, kana kunyange saradhi shoma kana broccoli yakasvibirirwa yakabikwa mu hummus kana tahini. Izvo zvose ndezvokudya zvinokanganisa zvinenge zvishoma zvesimbi. Paira navo nechingwa chiduku chetimurosi kana kuti zvishoma zveswitibheri kuti kuwedzerwa kushandiswa kwesimbi.
Iwe unogonawo kusanganisa zvishomanana zvekudya izvi kuti uite mutambo-mix-type dish.
Savory Spiced Nuts Snack Mix
Iropepeti yakananga. Gadzirai zviyo zvakagadziriswa nemarangi-iron-soro semakwenzi nemarumondi, zvishoma kutapira, uye zvinopesana nekuputira zvinonhuwira zvekunwa kwekudya kweminwe ine 21 peresenti yesimbi pakushumira (inenge 4mg)
Sezvokudya, zvinenge zvakanyanya mumakorikori, zvichichera pa 226 pakushanda. Asi iyo inopa zvishoma zveprotini uye fiber: 5g uye 3g, zvakafanana.
Dessert
Iwe haugoni kurega dessert kana uri kuparadzira kunze kwekudya kwako kwesimbi mukati mezuva. Dederesi yakawanda yesimbi inobatsira kuti uwane huwandu hwezuva nezuva.
Peanut Butter Cup Chia Pudding
Mbeu dzeChia dzinonakidza kumativi ose. Icho chinhu chakakura chefiber, ine mapuroteni, omega-3, ane iron-ane utano hwakanaka. Pamwe chete nepepanut butter, vanopa 22 muzana (anenge 4mg) yesimbi.
Zvose zvinokonzerwa noutano hwedha iyi zvinonakidza zvakare. Inosungira muna 415 makorikiti, 20g protein, 40g carbohydrate, 17g fiber (68 muzana), uye inopfuura 20 muzana yechinangwa chako che 11 mavitamini nemajini.
Shoko Rinobva
Zvinoita kuti uwane iron yakakwana pane kudya kwezvinomera kana ukasarudza kudya zvinovaka muviri uye ugozvibatanidza nemishonga inoshandiswa yakafanana ne vitamini C. Svonganisa uye fambisa nguva dzekudya, mabiko, kudya kwemanheru, zvokudya zvekudya zvekudya, uye mashizha anotsanangurwa pano kuti ugadzire chirongwa chakakwana chokudya chinogutsa inonaka.
Kana zviratidzo zvako zvekutsvaga ropa zvichiri kuratidza simbi shoma kana iwe usingaoni kuchinja maonero aunofunga, ita zvose zvaunogona kuti ushande pamwe nevekudya. Anokwanisa kukurudzira zvigadziro zvinokodzera mamiriro ako chaiwo uye inogona kukurudzira masimbi ekuwedzera kuti akubatsire kuenzanisa marongerwo ako. Izvo zviripo pamusoro pekambani uye nenyaradzo haisi mari.
> Sources:
> Gaitán DA, Flores S, Pizarro F, Olivares M, Suazo M, Arredondo M. Mhedzisiro ye calcium pamusana-hame heme iron inotora, kuplux, uye kutakura mumukumbo-kufanana nemapeterial cells (Caco-2 masero). Biol Trace Elem Res. 2012; 145 (3): 300-3.
> Grinder-pedersen L, Bukhave K, Jensen M, Højgaard L, Hansen M. Calcium kubva pakuchengetwa kwemukaka kana kuti e-calcium-yakasimbiswa haibvumiri nheme-iron inopisa kubva kune kudya kwakakwana kunopedzerwa nenguva 4-d. Am J Clin Nutriti. 2004; 80 (2): 404-9.
> National Institute of Health Office of Dietary Supplements. Iron Fact Sheet. 2016.
> Thompson BA, Sharp PA, Elliott R, Fairweather-tait SJ. Inhibitory effect ye calcium pamusana-hame heme inogadziriswa inogona kunge yakabatana nekutumirwa kweDMT-1 pamakumbo epecical of enterocytes. J Agric Zvokudya Chem. 2010; 58 (14): 8414-7.
> Ríos-castillo I, Olivares M, Brito A, De romaña DL, Pizarro F. Mwedzi umwe we calcium supplementation haibvumiri hutachiona hwehuni: kukohwa kunongorongedzwa. Nutrition. 2014; 30 (1): 44-8.