I-ayoni iyiminerali ebalulekile ekuthuthukisweni kwamaseli emzimbeni wethu. Kudingeka ukukhiqiza kabusha i-hemoglobin, ingxenye yamangqamuzana egazi, kanye nokudala i-myoglobin, amaprotheni athwala umoya-mpilo. Uma udinga ukufaka lesi sakhi ekudleni kwakho noma ufuna ukwazi wonke amanani aso, ungaphuthelwa uhlu lwethu lwazo ukudla okune-iron
Umzimba udinga okusansimbi kanye nezakhamzimba eziningi ukusebenza ngokugcwele. Izinga eliphansi lalesi sici futhi isikhathi eside lingabangela i-anemia yokuntuleka kwe-iron esesabekayo. Izilinganiso zensimbi azilingani phakathi kwabesilisa nabesifazane. Ngalokhu, sikuchaza ngemininingwane emigqeni elandelayo.
Silinganisa kanjani inani lensimbi esiyidingayo?
Inani lensimbi okufanele silithathe Kuzoncika eminyakeni nobulili. I-National Institutes of Health incoma ukuthatha 8 amamiligremu yensimbi ngosuku emadodeni. Kwabesifazane abadala 18 amamiligremu futhi kusukela eminyakeni engu-51 kakade sehliselwe ku-8 milligrams. Lokhu kungenxa yokuthi ngesikhathi sokuya esikhathini kanye neminyaka yayo evundile, kudingeka okuningi kwalesi sakhi.
Uma usanda kuhlaziywa futhi unokushoda, isisombululo esingcono kakhulu ukuthi udokotela wakho akunikeze izithasiselo zensimbi ukuze uthuthuke ekuqedeni i-anemia. Nokho, ukudla best esingakwenza zihlanganisa inyama, njengoba inikeza insimbi eyinhloko esiyidingayo. Imifino nayo iqukethe insimbi, kodwa ngolunye uhlobo lwesilinganiso esizosichaza kamuva.
Imidumba
I-legumes ngokuvamile icebile kakhulu kulesi sakhi, singayithola cishe kuzo zonke izinhlobo zayo. Kukhona ezinye izinhlobo ezinesilinganiso esikhulu kunezinye, njengaku- udali, ubhontshisi wezinso noma uphizi. Aqukethe phakathi 5 kuya ku-7 mg yensimbi ngamagremu ayi-100 alokhu kudla.
Izithelo ezomile
Amantongomane ngokujwayelekile nawo acebile kulesi sakhi. Khumbula ukuthi legumes namantongomane bayimbewuNgakho-ke, zonke izinhlobo esingazithola eduze kwalokhu okukhethekile zizohlala zinempilo kakhulu emizimbeni yethu.
Ama-alimondi zicebile ngensimbi, iqukethe mayelana 4 mg ngamagremu ayi-100. Zibuye zihle kakhulu ngokuqukethwe kwazo okuphezulu kwe-phosphorus, i-magnesium ne-calcium emathanjeni.
Amantongomane e-cashew ziqukethe ezinye 6,7 mg ngamagremu ayi-100. Ngaphezu kwalokho, iqukethe ezinye izakhi ezibalulekile ezifana nethusi ne-magnesium.
I-pistachio futhi iqukethe cishe 7 mg ngamagremu ayi-100. Amanye amantongomane abalulekile ama-hazelnuts nama-alimondi.
Kumele kukhunjulwe ukuthi amantongomane anamafutha aphezulu futhi ngakho-ke ane-caloric kakhulu, okulungile ukuthatha idlanzana lalokhu kudla nsuku zonke.
Imifino eluhlaza
I-Swiss chard, ulethisi nesipinashi inenani eliphezulu lensimbi. Inani layo lisukela 3 kanye no-4 mg njalo nge-100 g imifino.
Eminye yemifino ethandwa wumndeni wonke ubhontshisi, obuye ubizwe ngobhontshisi obuluhlaza, onefiber ephezulu, okusansimbi kanye namaprotheni emifino. Banikeza i-7 mg ngamagremu ayi-100.
Inyama
Inyama ngokuvamile inikeza okuqukethwe okuphezulu kwensimbi. Futhi sikhuluma ngalokhu kudla njengengxenye enhle yalesi sakhi, kusukela kulokhu I-heme iron imunca kangcono kakhulu kunensimbi evela emifino. Ngaphezu kwalokho, ihlanganiswa kangcono kakhulu ngumzimba.
Insimbi engeyona i-heme lokho okutholakala emifino kumunca kubi kakhulu, kodwa akulona izinga eliphansi ngenxa yaleso sizathu, kuyamukeleka ngokulinganayo. Okunye kokudla okunothe ngale nto kutholakala ku- isibindi sesilwane futhi ingenye yezingxenye ezinconywa kakhulu ekudleni okuphansi.
Iqiniso elibalulekile okufanele siliqaphele ukuthi uvithamini C kuyisihluthulelo sokumuncwa kwe-iron eningi. Uma uthatha izithasiselo, ngokuqinisekile bazotusa ukuthatha ngejusi elikhulu lewolintshi.
I-chocolate emnyama
Izindaba ezinhle kubathandi bakashokoledi! Lokhu kudla kuqukethe 11,8 mg ngamagremu ayi-100. Yebo, kumele kube ushokoledi omsulwa, hhayi lowo oxutshwe nobisi. Futhi, uma uthanda ngempela lesi sithako, kufanele wazi ukuthi akulungile ukuthatha ushukela omningi, ngakho-ke, lawula ukusetshenziswa kwakho lapho weqa kwezinye izici.
Okusanhlamvu okuphelele
Okusanhlamvu bekulokhu kubizwa ngokuthi umthombo omuhle wama-carbohydrates, kodwa futhi kunomthombo omkhulu wamanye amavithamini nokusansimbi. Kufanele ungayifaki i- okusanhlamvu okucolisisiwe futhi uthathe okusanhlamvu okuphelele njenge-oatmeal noma i-quinoa, okuyizo eziqukethe insimbi eningi.
Cishe amagremu angama-100 we i-quinoa qukatha kufikela koku-13,2 mg insimbi. Ngaphezu kwalokho, inothile nge-calcium, i-zinc nama-isoflavones. I oatmeal i-continent unos 5,5 mg ngamagremu ayi-100Iphinde isinike i-fiber eningi futhi ilawule ushukela osegazini.
Kuningi okunye ukudla okune-ayoni esingazange sikubalule, kodwa sibuyekeze okunothe kakhulu kulo msoco. Ziningi izinhlanzi esingazidla futhi sizifake ekudleni kwethu, njengezimbaza, amakhola, izimbaza noma ama-anchovies.