Mune michero ipi iyo yakawanda yesimbi? Ndezvipi miriwo yakafuma musimbi?

Kazhinji kushanda kwemuviri, kunosanganisira nzira dzemagetsi, hazvibviri kunze kwechinhu chakakosha uye chakakosha chemakemikari sesimbi, iripo mu hemoglobin. Iko inokubvumira kukurumidza kuzadza masero ose emumuviri wedu ne oxygen uye kuinunura kune nhengo dzose dzomukati. Kuwanda kwesimbi kunokonesa mikana yekudzvinyirirwa uye kuora mwoyo, kusimbisa hutachiona. Kushayikwa kweF kunotungamirira kukurapa ropa uye mamwe matambudziko ehutano. Kuwana zvinodiwa zvezuva nezuva zvechikamu ichi zvinokwanisika nekudya, asi nokuda kweizvi iwe unoda kuziva, semuenzaniso, rudzi rwemichero ndiyo yakawanda yesimbi, kana iri mumiriwo nezvimwe zvinhu.

Ndeapi marudzi esimbi aripo?

Iron inogona kugoverwa mumarudzi maviri: heme uye kwete-heme. Muchiitiko chekutanga, tinoreva chimiro chinowanikwa mumhuka yezvokudya. Muenzaniso wakanaka weiyi nyama, hove uye huku. Muchiitiko chechipiri, simbi inofanirwa kuva mune mimwe miriwo uye michero inowanikwa nevanhu vazhinji.

Misiyano pakati pekutanga neyechipiri kwenhema mune chiyero chekufananidzwa kwezvinhu zvakakosha zvakakosha muupenyu hwedu seFe. Kuenzanisira: kana kushandisa zvishandiso zvine heme iron inofadza ndeye 15-35%, yekuti haisi heme - 2-20%.

Ndezvipi zvinodyiwa nyama zvine iron?

Kuti uzvimiririre kunzwisisa zvakakwana zvokudya zvakakodzera, unoda kutora zvigadziro zvakakodzera. Heanoi muenzaniso wakanaka wesimbi-pfuma michina (iyo yakasara yakasara kuti iwe uwane nyore):

• Nzombe yevhiri (inenge 100 g) Nyama yakadaro inokwana 14 mg Fe);
• Nguruve chiropa (100 g ine 12 mg yesimbi);
• Chicken chiropa (mugore rechi100 - 8.6 mg);
• Nyuchi yemombe (muna 100 g. - 5.7 mg.);
• Nyeve nyama (3.2 mg.);
• Nyama yeGwayana (2.3 mg);
• Turkey (1.8 mg);
• Nguruve nyama (1.5 mg).

Zvakakosha kuti iyo yakasviba nyama yacho, iyo yakawanda iyo inenge yakawanda yesimbi yakawanikwa. Saka, rima chicken fillet richava ne 1.4 mg yeFe, uye chiedza chizere 1 mg. Iwe unonzwa mutsauko here?

Pane dare mumhenderekedzo yegungwa here?

Nzvimbo dzakawanda dzesimbi-dzine zvinhu zviripo mune zvegungwa uye hove. Kunyanya, chikamu chikuru chemakemikari chinowanikwa mu mollusks. Panzvimbo yechipiri maererano nehuwandu hweF fe mussels ane 6.8 mg, kune yechitatu - oyster (5.7 mg), pane yechina - sardines mune simbi inogona kusvika (kusvika pa2,9 mg), pane yechishanu - shrimps nekrayfish duku - 1 , 7 mg, uye pamusi wechitanhatu - tuna yenzeni - 1.4 mg. Chikamu chiduku chesimbi chinowanikwa mune zvakanyorowa zvakasungwa, mackerel, mamwe marudzi ehove.

Tafura: iron inogutsikana mune zvokudya

Mukuwedzera kune zviyo zvegungwa uye nyama, simbi iri mazai. Nhamba yose yezvinhu mukati mavo inenge 2.5 mg. Ipa ichi chemikisi mune nuts akawanda. Semuenzaniso, mu peeled pistachios mune zvisingasviki 4.8 mg.

Mune hazelnuts inosvika ku 3.2 mg, mumakungu matsva - 4.6 mg, muamamondi zvishoma - 4.2 mg, uye mumakanda nemakona - 3.8 uye 3.6 mg maererano. Pine mtambo haugoni kuzvirumbidza nehupamhi hwehuni. Mavari inongova 3 mg. Zvose izvi zvinowanikwa kune chimwe chigadzirwa chine dare. Mune michina yemuFeinini mukuru, tichataura zvakare.

Kune Fe mune mbeu yepukkin (14 mg) uye mbeu yezuva (6.8 mg). Uye muSesame iri 14.6 mg. Kuvapo kwesimbi kwakawanikwa mu pharmacy hematogen - 4 mg. Icho chikafu chinonaka nematafura, chiyeuchidzo chekanwa ye toffee. Anemic anemia inowanikwawo mumiti inotevera:

• Cheese (muSwiss is 19 mg);
• Misi (0.1 mg);
• Muchengetedzo nemajiji (1.9-1.7 mg);
• Hove caviar (1.8 mg);
• Macaroni uye michero yebheka (1,2-3,9 mg);
• Uchi (1.1 mg);
• White fungi (35 mg);
• Cottage cheese (0.4 mg);
• Buckwheat porridge (8.3 mg);
• Mbiriso ye Brewer (18.1 mg);
• Kocoa (12.5 mg);
• Butter (0.1 mg);
• Nheyo, nezvimwewo.

Heino mhando yefurafura (iron inogadzirwa mune zvokudya):

Kunyanya kunetseka kwehuyu hwemikemikari inoitwa molasses (kusvika 21.5 mg). A rekodi nhamba yeiyo element inowanika mugungwa kare (16 mg).

Ndezvipi zvibereko uye maabriji ane dhi?

Kubva majikiri ane Fe, zvichida, unogona kusiyanisa blueberries. Iine chikamu chikuru chinoshamisa zvinowanikwa pamusoro apa (kusvika 7 mg). Muchidimbu chena, hausi pasi - 5.2 mg, rasipiberi - kusvika ku 1.7 mg. Kana tikataura pamusoro pezvibereko, ipapo mapeaches ane mavari - 4.1 mg, maapulo - 2.2 mg, uye mabhanana - 0.8 mg.

Sezvaunogona kuona, paunopindura mubvunzo iwoyo, mune michero inonyanya kusimbira, iwe unogona kusachengeteka kusarudza mapeaches akanaka uye akanaka. Mukuwedzera, zvinobatsira kuti usadye michero mutsva chete, asiwo kunwa jisi, compotes uye zviyo zvinwiwa zvakagadzirirwa kubva kwavari. Nokudaro, plum juice inonzi inomiririra pakati pevamwe vashandi. Rimwe girasi remvura iyi yakaoma uye yakasviba inounza 2.9 mg yesimbi kune muviri wako. Mumapomegranate juice, Fe isingasviki - 0.1 mg.

Mune michero ipi yakaomeswa isimbi?

Kubvunza mubvunzo, rudzi rwemichero ndiyo yakawanda yesimbi, usakanganwa nezvemichero yakaomeswa. Semuenzaniso, 4.7 mg yeiyi iri inowanikwa mumapuriko akaomeswa, 0,4 - maonde, mazambiringa machena - 3.8 mg, mumapula akaomeswa - 15 mg, mapear na prunes - 13 mg. Nemhaka yeiyo, nhoroondo yehuwandu hweFe ndiwo maapuro akaomeswa.

Legumes nesimbi

Vatungamiriri pamusoro pemari yakawanda yesimbi, hongu, inomera. Semuenzaniso, zvinyorwa zvekemikari inenge yakagadzirwa peasiti yakasviba inokwana 6.8 mg, uye itsva - 7 mg. Nyemba nenyuchi zvinogona kuwanikwa kusvika ku5,5-5.9 mg Fe. Iyo mhare pakati pemiti inonzi lentil, inosvika kusvika ku 11.8 mg yechinhu.

Ndeapi miriwo ine iron?

Hamuzivi kuti michero kana miriwo inopfuura iron? Tichakubatsira kuti unzwisise izvi. Kana iri mubvunzo wemiriwo, tarirai zvakakosha kuti titeerere kumashizha avo ane michero ine ruvara rwemavara. Kumiti yakadaro inofanira kusanganisira miriwo inotevera:

• Sipinachi (ine 3.6 mg yesimbi);
• Koliflower (kusvika ku 1.4 mg);
• ChiChinese neBrussels inomera (ine 1.3 mg);
• Chakanaka (3.1 mg);
• Broccoli (1.2 mg);
• Parsley (5.8 mg);
• Celery (1.3 mg);
• Tops of turnips (1.1 mg).

Zvinofadza kuti mu sauerkraut inewo mamiriyoni 1.7 yematare. Pane ichi chinodiwa chemikemikari mune mbatata yakabikwa (1.2 mg). Asi kana ikagadzirwa, fe yeFe inoderera uye inokwana 0.8 mg. Parsley ndiye mutungamiri wemiriwo mashizha, uye pakati pevamwe vamiririri vemhuri iyi - sauerkraut.

Ndeipi iyo iron yakawanda?

Pakutanga maererano nehuwandu hwehuni ndiye mutungamiriri wehairi. Mune mamwe maitiro ayo anogona kuva ne 71 mg. Panzvimbo yechipiri kune hazelnuts uye halva (51 uye 50.1 mg). Munzvimbo yechitatu oat flakes (45 mg). Chechina - cheese, yakagadzirwa kubva pamukaka wakaoma (37 mg). Musi wechishanu - mutsva mushroom (35 mg). Musi wechitanhatu - gorosi mbeu (31 mg). Panochinomwe - chiropa chechiropa (29.7 mg).

Zvino iwe unoziva kuti ndechipi chibereko chesimbi yakawanda kwazvo. Isu takatorawo miriwo nemimwe michina umo izvo zvinodiwa uye chinhu chinonyanya kukosha chiripo.