Iron munali zakudya

Iron - izo si yofunika kufufuza mchere kumathandiza zoyendera mpweya zimakhala ndi (maselo) a chamoyo. Pakuti yachibadwa moyo munthu amafuna 1.5 mg wa chitsulo patsiku, koma kuona kuvomereza odzipereka 10 okha% cha chuma, tsiku lililonse achuluka mowa ndi 15 mg. ndalamazo kwa mchitidwe kufufuza akhoza akamagwira kudya mankhwala chitsulo munali, amene ali pafupifupi nthawi zonse pa tebulo wathu. Chinthu chachikulu - kumbukirani kuti kupanda (ndi overabundance) ya chitsulo m'thupi kumayambitsa mavuto osafunika.

mankhwala Iron

Iron zakudya nyama kudya mosavuta. Makamaka wolemera mu izi kufufuza chinthu nyama ndi zinyalala: chiwindi, impso ndi mapapu. zimalimbikitsa nkhanu zokwanira, nkhono ndi caviar wa nsomba chitsulo. Iron chomera ali anaphatikizana zikuipiraipirabe kuposa chinyama, koma mankhwala chitsulo munali ndi wofunika kwambiri mu view amanena za mavitamini a magulu ena:

• Ulongozgi pakati pa zomera zakudya zokhala ndi ayironi, zatenga bowa woyera (onse atsopano ndi wouma). Mwatsoka, iwo sangakhoze ankamuona ngati mankhwala kwa ana, monga kugaya chakudya dongosolo ana a zaka 5-7 sangathe kudya bowa, osachepera kuti athandize thupi.
• Mu malo chachiwiri ndi nyemba: nyemba, mphodza, nandolo, nyemba - mankhwala ndithu atsimikize ndi angakwanitse chitsulo. Kwa amayi oyembekezera, alibenso za mndandanda yoletsedwa, makamaka trimester wachitatu, amathandiza kuti gassing kwambiri.
• Pakati pa zipatso ndi masamba chitsulo mankhwala - ndi maapulo, mapichesi, nthochi, apricots, mbatata, kaloti, kolifulawa, sipinachi.
• Mwa zipatso ndi mtedza - walnuts ndi amondi, strawberries, blueberries ndi raspberries.
• Ndipo kwambiri chitsulo dzinthu olemera buckwheat ndi tirigu.

  Iron okhutira, mankhwala amenewa akhoza pafupifupi kusiyanitsa pakati pa magulu awa (mg pa 100 g.):

• 35 mg - woyera zouma bowa;
• 20-10 mg - nkhumba chiwindi, m'mapapo, mchewere, yisiti Brewer a, Seaweed, mbewu dzungu, koko, mphodza, zitsamba;
• 10-5 mg - chiwindi (ng'ombe, nkhuku), dzira yolk, nkhuku mtima chinenero (nkhumba, ng'ombe);
• 5-1 mg - kalulu nyama, nkhuku, nkhumba, nkhosa, ng'ombe, buckwheat, zinziri mazira, nandolo, caviar wakuda, blueberries, phala, nyemba, bowa watsopano, currants, nyemba, apricots, amondi, mapichesi, rye mkate, zoumba sipinachi, walnuts, chimanga, maapulo, raspberries;
• 1 mg - kaloti, nthochi, mbatata.

  kuloŵerera wa chitsulo ndi thupi

  Iron zokolola ntchito mankhwala, osati maofesi vitamini-mchere, Nkofunika kukumbukira ndi zigawo izi:

1. Vitamini C ndi B12 amalimbikitsa mayamwidwe mofulumira chitsulo. Choncho yesani kusankha bwino kuphatikiza mankhwala. Mwachitsanzo, ngati saladi zipatso, ndiye kuwonjezera nthochi ndi maapulo nachiyika lalanje kapena gelegedeya, ndi nyama ndi bwino yolumikizana ndi masamba, monga tsabola kapena kolifulawa.
2. Kashiamu kumabwezera mmbuyo chitsulo mayamwidwe, kotero sadya zakudya chitsulo okhala ndi mapuloteni (tchizi, kirimu wowawasa kapena mkaka).
3. Zamgululi zokhala ndi tannins (vinyo wofiira, tiyi kapena khofi) simuchita amathandiza kuti amphumphu ndi lolondola mayamwidwe chitsulo.