Iron inokosha yemaminerari inokosha pakusika kwe hemoglobin . Hemoglobin ipuroteni iri mumasero matsvuku eropa inobatsira kutakura okisijeni kumasero ari mumuviri. Vanhu vasina ruzivo rwakakwana muzvokudya zvavo, uye naizvozvo havakwanisi hemoglobin, vanogona kukura anemia.
Anemia inonyanya kuitika, uye inogona kunge yakanetsa zvikuru vanhu vane zvirwere zvinokonzera kudya, kusanganisira kuputika kwechirwere chirwere (IBD) uye chirwere cheliacac. Vanhu vane IBD vanogona kunge vasina matambudziko pakuwana dhi rakawanda mukudya kwavo uye kuunganidza iyo iron asiwo nekubuda ropa kunogona kuwedzera njodzi yekushaya ropa.
Saka, zvakakosha kuti vanhu vane IBD vawane iron yakawanda mukudya kwavo . Miti yemichero yesimbi inozivikanwa se "non-heme" iron, uye mhuka inobva kune iron inozivikanwa se "heme" iron. Heme iron inowanzova nyore kunyanya kudarika kusina-heme iron. Kudya vitamini C pamwe nesimbi inogona kusimbisa simbi inogadziriswa uye inoshandiswa nyore nyore nemuviri.
Kune vanhu vane IBD, kana vane vane ostomy kana j-pouch uye vari kurarama nechikafu chisina kukwana, kuwana zvakagadzirwa nesimbi-ezvo zvakare zviri nyore kudya kunogona kuva dambudziko. Mashoko akanaka ndeokuti kana wakaziva kuti ungawana kupi, kuwana dhivha yakakwana kunogona kuva shoma shoma uye zvimwe zvekunakidza apo iwe unotsvaga zvokudya izvo zvakanaka zvesimbi uye izvo zviri nyorewo kugadzira.
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TekiMuUnited States, turkey inowanzofungidzirwa senyama inoshandiswa paKutenda. Inowanzochengetwa kune mamwe mazororo, zvakare, kana kwemazuva makuru eSvondo. Turkey, zvisinei, iyo inzvimbo yakakura yesimbi, inopa 1.6 mg yesimbi kune yese inoshandiswa ne 3.5 ounces. Imwe haifaniri kubika yose turkey, zvisinei, kuti inakidzwe nezvibatsiro, nokuti turkey cutlets kazhinji inowanikawo muchitoro kana mucheki. Zvisinei, ramba uchifunga kuti pane kubatsirwa kwebasa rokubika iyo yose turkey: nyama yakasvibirira inogona kupa kunyange yakawanda yesimbi kunze kwekudya nyama.
Turkey yekudya kwemazuva ane nyama shoma shoma, inenge inenge 1,1 mg pamushandi we-1.7 ounces. Zvisinei, kudya kwemazuva zviri nyore kuuya nechokurumidza chinhu chinogona kudyiwa kunze kwepakiti. Enda kwepamusoro-soro utemwa, uye chenjerera michina ine shuga yakawedzerwa, mavara, munyu, kana zvimwe zvinowedzera.
Zvimwe zvipo zvekudya zvine hutano zvinosanganisira vitamini B12, vitamini B6, magnesium, uye mapuroteni. Ichowo chakaderera mumafuta uye chiri nyore kuchera mafomu emaprotheni.
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ChickenChicken inononoka, iri nyore kuuya, uye inogona kuva nzira yekuwana yakawedzerwa yakawanda mukudya kwako. Imwe 3-ounce inoshanda yehuku inenge inenge .7 mg yesimbi. Runako hwekuku ndeyokuti haina mari shoma uye yakawanda kwazvo. Hapana kushayikwa kwemapfudze ekubika kubika, saka kuichengeta kunonakidza hakutsvakurudzi ruzhinji. Kuchengeta zviri nyore zviri nyore: huku yakakangwa isina chero kuwedzerwa kana kunakirwa kunogona kuitwa uchishandisa tuvheni yako kana kunonoka kubika. Tora imwe danho rinopfuurira uye shandisa mapfupa akasara kubva kune imwe yakakangwa kuti uite chicken stock (bone broth) kunwa panguva yekudya kwemvura, kana kuwedzera kunhuvira kune rizi kuburikidza nekushandisa muto panzvimbo pemvura kana uchibika.
Kwete chete chitubu chesimbi, huku kunewo mamwe mavitamini nemaminerari, kusanganisira vitamini B6, vitamini B12, magnesium, uye potassium.
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TunaCanned tuna inonaka kuwana, nyore kudya, uye inogona kushandiswa nenzira dzakasiyana-siyana. Imwechete imwechete iyo inoshanda yehuna, yakazara mumvura uye yakananga kunze kwekwanisi, inenge anenge .8 mg yesimbi. Tuna inogona kudyiwa zvakajeka, iyo inoita kuti ive nyore, kudya kwakakurumidza, asi inogonawo kuiswa mumhando dzakasiyana-siyana dzehutadhi salads kana kushandiswa nevanopenga. Tuna chikafu chakakwirira mu sodium, chinogona kuva nehanya nevaya vari kuedza kuchengetedza kudya kwavo kwepasi, asi ichocho chinogona kuderedzwa nekudya zvokudya zvepasi zvepasi pezuva.
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Yekangwanani CerealVanhu vazhinji vanogona kufunga nezvekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwechingwa sechikafu chevana, asi kwete kuvanhu vakuru. Zvisinei, zviyo zvakawanda zvinosimbiswa nesimbi uye zvinogona kunge zvirikurumidza kudya uye nyore nyore (kana zvimwe zvokudya). Nhema yevanhu vane zvinetso zvekudya ndeyokuwana imwe yakaderera mu fiber. Chibage uye rice-based-based grain panzvimbo yegorosi, bran, kana oatmeal-based-based grain inogona kuva nyore kugadzira. Kuwanda kwesimbi mune chero ipi zvayo yemhando yekushambadzira kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwechingwa kuchasiyana Imwe kapu yemagetsi inokonzera zviyo inogona kupa 8 mg yesimbi, iyo ine 45% yekurudziro yezuva nezuva yevakadzi vazhinji uye 100% yevarume vakawanda. Ripe-based cereal inogona kuva ne 9 mg yesimbi, iyo inenge 50% yehuwandu hwezuva nezuva hwevakadzi vazhinji uye 100% yevarume vakawanda.
Zvokudya zvekudya zvekudya zvokudya zvekudya zvingangodaro zvinogona kuvawo hupfumi hwevamwe mavitamini nemaminerari ayo vanhu vane IBD vangave vasina kuwana zvakakwana mukudya kwavo, kusanganisira vitamini A, vitamini D, folate, calcium, uye zinc.
> Kwakabva:
> Institute of Medicine. Zvokudya uye Zvokudya Bhodhi. Dietary Reference Intakes ye Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, uye Zinc: Report of the Panel on Micronutrient Sexual link icon. Washington, DC: National Academy Press; 2001.