Onjani weziqhamo yentsimbi? Yeyiphi imifuno isityebi yentsimbi?

eqhelekileyo yokusebenza ephilayo, kuquka ukutya, kunokwenzeka ngaphandle enjalo ikhemikali into eluncedo ebalulekileyo njengesinyithi, ekhona yetekisi hayi. It ivumela ngokukhawuleza bazalise zonke iseli umzimba wethu mpilo ndibanikele ukuba onke amalungu zangaphakathi. A imali eyaneleyo intsimbi kunciphisa amathuba stress nokudandatheka, komeleza inkqubo yomzimba yokuzikhusela. Engxakini Fe kukhokelela anaemia kunye nezinye iingxaki zempilo. Fumana us imfuneko eziyimfuneko ngosuku lwesi sakhi kunokwenzeka kunye nokutya, kodwa ngenxa yokuba kufuneka uyazi, umzekelo, apho weziqhamo intsimbi, kuba apho imifuno kunye nokunye ukutya.

Ziziphi iindlela nentsimbi?

Iron lungahlulwa-hlulwa ibe iintlobo ezimbini: heme and non-heme. Kwimeko yokuqala, kubhekisele isiqalelo amachiza equlethwe imithombo ukutya kwesilwanyana. Umzekelo okuphawuleka inyama, intlanzi kunye nenkukhu. Kwimeko yesibini, izakuthatwa intsimbi eziqulathwe imifuno kunye neziqhamo kuthandwa ngabantu abaninzi.

Umahluko phakathi yokuqala neyesibini liqondo of digestibility kwalowo ebalulekileyo eziyimfuneko ebomini bethu into Fe. Thelekisa: xa iimveliso odlayo equlethe heme intsimbi evuna malunga 15-35%, of non-heme - 2-20%.

iimveliso inyama ube sisinyithi?

Ukwenzela ukusingatha ngokuzimeleyo ngokutya ekunene, kufuneka ukhethe amalungiselelo afanelekileyo. Nazi ezinye isampuli kukutya yentsimbi-rich (uluhlu kusala lula yakho):

• Yemvu kwesibindi (100 g inyama enjalo 14 mg Fe);
• yehagu kwesibindi (100 g eziqulethwe 12 mg yentsimbi);
• chicken kwesibindi (B100 g - 8.6 mg);
• eyenkomo kwesibindi (100 g - 5.7 mg.);
• eyenkomo (3.2 mg.);
• yemvu (2.3 mg);
• turkey (1.8 mg);
• yehagu (1.5 mg).

Kuyaphawuleka ukuba mnyama inyama, i iphezulu ipesenti intsimbi iqulethe. Ngenxa yoko, inkukhu yobumnyama, ukuba iya kuba 1.4 mg Fe, kunye nokukhanya 1 mg. Ke niwubone umahluko?

Nokuba kukho intsimbi kwaselwandle?

izinto ezininzi nentsimbi zikhoyo intlanzi kunye nentlanzi. Ngokukodwa, kukho inani elikhulu element kwemichiza langoku saselwandle esineqokobhe. Xa zolondolozo kwindawo yesibini Fe na iimbaza nge 6.8 mg - ezi oysters lesithathu (5.7 mg), wesine - sardines ngembiza yesinyithi (2.9 mg), yesihlanu - Lembaza encinane ezineqokobhe - 1 , 7 mg, kwaye yesithandathu - tuna enkonkxiweyo - 1.4 mg. Ipesenti encinane zesinyithi abakhoyo herring kakuhle ityuwa, mackerel kunye nezinye iintlobo zentlanzi.

isiqulatho intsimbi ekudleni: Table

Ukongeza kwaselwandle kunye nenyama, uye isinyithi amaqanda. Inani lilonke lweziqalelo olunikezelweyo malunga 2.5 mg. Le element chemical kusegazini nuts ezininzi. Ngokomzekelo, xa ngamandongo- husked iqulethe ubuncinane 4.8 mg.

Ezi hazelnuts zezi 3.2 mg, xa yamandongomane ekrwada - 4.6 mg, iiamangile kancinane ngaphantsi - 4.2 mg, kunye walnuts kunye eenqoba nucleoli amandongomane - 3.8 no 3.6 mg, ngokulandelelana. nut Pine akakwazi ndoqhayisa ezinomthamo ophezulu yentsimbi. Kuyo kubo mg-3 kuphela. Konke oku ifumaneka ngalinye imveliso, equlethe isinyithi. Ziziphi izinto kunazo Fe, uchaze ngezantsi.

Kukho Fe e imbewu ithanga (14 mg) kunye nembewu kajongilanga (6.8 mg). In yayo sesame 14.6 mg. Ubukho yentsimbi efumaneka ekhemesti kunye hematogenous - 4 mg. Le ipleyiti esimnandi kunye kwizilayi, eve ngathi toffee. Kwakhona ahlangana lokuxolelwa kwegazi element mveliso zilandelayo:

• sisi (Swiss 19 mg);
• ubisi (0.1 mg);
• ayi kunye nemveliso zenyama (1.9-1.7 mg);
• fish ibhadi (1.8 mg);
• ipasta kunye yokubhaka iimveliso (1,2-3,9 mg);
• ubusi (1.1 mg);
• amakhowa amhlophe (35 mg);
• curd (0.4 mg);
• buckwheat Gadudu (8.3 mg);
• igwele yamazimba (18.1 mg);
• ekoko (12.5 mg);
• ibhotolo (0.1 mg);
• umgubo kunye nabanye.

Nantsi itafile isampuli (umxholo intsimbi ukutya):

esisityebi kunene nesiqulatho element ngemichiza zanikwa ingqalelo isiraphu (21.5 mg). Ingxelo inombolo element egcinwe kwi Ingca yolwandle (16 mg).

Ziziphi iziqhamo kunye amaqunube ziqulathe nentsimbi?

Berry eziqulathe Fe, mhlawumbi, ukuba bodwa iiblueberries. Iqulethe ngokuphawulekayo isixa esikhulu i element ekhankanywe (7 mg). I blackcurrant ngayo ngaphantsi - 5.2 mg, rasberries - 1.7 mg. Ethetha leziqhamo, yeepesika eziqulathe i - 4.1 mg, ama-apile - 2.2 mg, kunye neebhanana - 0.8 mg.

Njengoko ubona, ukuphendula lo mbuzo, apho isiqhamo inkoliso intsimbi, uyakwazi ngokukhuselekileyo ukukhetha yeepesika IiReggaeton zimnandi. Ukongeza, kukho ziluncedo kuphela iziqhamo ezifreshi, kodwa ukuba basele amanzi ayo, iziselo zeziqhamo kunye neziselo iziqhamo ezenziwe kubo. Ngoko ke, lo omele kakhulu uthathwa incindi uthene phakathi kwabazalwana babo. Enye indebe le yesiselo eshinyeneyo kwaye ezimuncu kuthatha emzimbeni wakho ayikho ngaphantsi kwe 2.9 mg yentsimbi. Kwincindi komrharnate ngaphantsi kancinci Fe - 0.1 mg.

Kwezinye iziqhamo ezomisiweyo ube sisinyithi?

Emangalisiwe apho weziqhamo yentsimbi, musa ukulibala malunga iziqhamo womile. Umzekelo, 4.7 mg lwesi sakhi uqulathwe Iapilkosi ezomileyo, 0.4 - amakhiwane, zeerasintyisi ezimhlophe - 3.8 mg-apile ezomisiweyo - 15mg, amapere kunye uyawathena - 13 mg. Ngenxa yoko, ukuba irekhodi Fe etshile-apile.

Imidumba nentsimbi

Iinkokheli inani elikhulu yesinyithi, Kakade ke, abantu imidumba. Umzekelo, isiqulatho elisondeleyo i element ikhemikhali ertyisi eziluhlaza ubiliswe 6.8 mg, kwaye fresh - 7 mg. Iimbotyi kunye iimbotyi zingafumaneka kwi 5,5-5,9 mg Fe. Ingxelo kwakhona ziquka mbotyi ingqalelo neentlumaya, eliquka ukuya ku 11.8 Ilungu mg.

Yeyiphi imifuno ziqulathe yentsimbi?

Ke nina animazi, nangesinyithi naziphi na iziqhamo okanye imifuno ngaphezulu? Siza kukunceda ukuba uqonde oku. Xa kuziwa imifuno, kubalulekile ukuba sinikele ingqalelo iintlobo zazo enamagqabi kunye amahlumelo ezimnyama-green isici. Kuba izityalo ezinjalo kufuneka iquke imifuno zilandelayo:

• isipinatshi (equlathe 3.6 mg yentsimbi);
• cauliflower (1.4 mg);
• ikhaphetshu yaseTshayina ikhaba Brussels (equlethe 1.3 mg);
• chard (3.1 mg);
• broccoli (1.2 mg);
• parsley (5.8 mg);
• celery (1.3 mg);
• kwi iincopho iitheniphu (1.1 mg).

Okubangel 'umdla kukuba, loo ikhaphetshu acid zifakwa kwakhona iqulethe ukuya ku 1.7 zentsimbi mg. Apho imichiza isiqalelo ayinqwenelayo engenelela (1.2 mg). Kodwa ukuba umpheki, umxholo ka Fe bancipha kunye mali 0.8 mg. Phakathi imifuno enamagqabi kukhokelela parsley, naphakathi namanye amalungu entsapho - sauerkraut.

Apho kakhulu ayina?

Kwindawo yokuqala ngenani yesinyithi ikhokelela iimbotyi. Kwezinye iindlela zayo anokuqulatha ukuya kwi-71 mg. Kwindawo yesibini hazelnuts ucole (51 50.1 mg). Endaweni oatmeal yesithathu (45 mg). In eyesine - itshizi olulungiswe ubisi skim (37 mg). Xa yesihlanu - Amakhowa fresh (35 mg). Xa lesithandathu - semolina ingqolowa (31 mg). Ngomhla wesixhenxe - yehagu kwesibindi (29.7 mg).

Ngoku uyazi ukuba yintoni isiqhamo intsimbi kakhulu. Siye kwakhona kuluhlu imifuno kunye nezinye iimveliso apho kukho into eyimfuneko ebalulekileyo.