Iron chinhu chakakosha chekudya iyo yatisingagoni kupotsa, sezvo ine basa rinokosha mukugadzirwa kwemasero matsvuku eropa uye mukutakurwa kweokisijeni kuenda kumasero ose ari mumuviri. Kushaikwa kunogona kukonzera kupererwa neropa, ndosaka nhasi tichigovana newe makumi maviri neshanu ezvekudya akapfuma mune iron izvo zvaunofanira kuunza mukudya kwako kuti uedze kuzvidzivirira.
Kune zvakawanda zvekudya zvine iron, zvisinei vashoma vedu vanoziva iron kubva kuchirimwa Haibatiki nyore nyore seyakabva kumhuka. Shellfish dzakadai seclams, cockles nefishfish, pamwe nechiropa, bhinzi dzakaomeswa kana nyemba, zvimwe zvezvokudya zvine iron yakawanda, asi ngationei zvimwe!
Iron zvakapfuma zvekudya
Pazasi tinogovana newe izvo izvo, maererano nehuwandu hwesimbi, zvinganyanya kufadza kuve nazvo. anopfuura 7 milligrams pa100 gramu. Ramba uchifunga, zvisinei, kuti havasi vese vanofadza zvakaenzana padanho rekudya kana kuti kwete vese vanotitendera kuti tisvike iyo dhizaini yesimbi nenzira ine hutano neyakajairwa kushumira. Kune chikafu chekubiridzira pakati pevakapfuma mune iron.
Clams uye cockles
Pakati pehove, clams uye cockles zvinotora keke maererano nehuwandu hwesimbi. Nekuda kwemutengo wavo, zvisinei, hazvisi zvekudya izvo vazhinji vedu tinogona kudya kazhinji. Asi, zvakawanda zvinonaka zvinonaka zvinogona kugadzirirwa neizvi.
Oats ese
Oats yose inotipa huwandu hukuru hwe calcium, iron uye zinc pane zvimwe zviyo, zvisina sodium. Zvipedze nazvokudira kana kunwa muriwo pakudya kwemangwanani kana kuisanganisa makiki ane utano nebhanana kana apuro.
Ropa soseji
Black pudding ine yakawanda yakawanda yesimbi, zvisinei, haisi chikafu chatinogona kuisa sechinonakidza uye chinofanira kuiswa mukudya kudarika. pano neapo.
Chiropa
iyo viscera Kazhinji, vanopa huwandu hwakanaka hwesimbi, ndicho chikonzero ivo vanogara vachikurudzirwa, kunyanya chiropa, kusimbisa ichi chikafu. Zvisinei, hazvisi zvokudya zvinokwezva zvikuru kuzvizvarwa zviduku.
Mussels
Mussel ane kumativi 4,5 mg yesimbi pa100 gramu, kunze kwekupfuma mune mamwe maminerari akadai se calcium, potassium, magnesium, iodine, selenium uye phosphorus, uye mavhitaminzi eboka B. Zvidye zvitsva, zvakacheneswa uye zvakabikwa.
Ezai yolk
Egg yolk ine 93% yesimbi yemukati yezai, zvisinei isiri-heme iron uye saka yakaoma kutora. Hazvina kukodzera, saka, kuparadzanisa yolks kubva kune vatsvene. Nzira yakanakisa yekunakidzwa nezai nenzira ine hutano yakazara, yakagochwa kana kubikwa.
Oysters
Oysters ndiwo inonyanya kufarirwa mollusk, yakachengeterwa zviitiko zvikuru uye mabiko akakosha nekuda kwemutengo wayo wepamusoro. Nekudaro, pamusoro pekuve chikafu chega, ndechimwe chezvakapfuma mune zvinovaka muviri senge iron.
Black chocolate
Kana tichitaura nezve chokoreti yakasviba, tiri kutaura nezve chokoreti ine 90% yecocoa. Hongu, nekuda kweiyo yakakwira cocoa yemukati, iron yemukati yakakwira zvakare, zvisinei izvi hazviwanikwe mune molecular fomu iyo. kufambisa kubatwa kwayo kwese. Saka hongu, yakapfuma musimbi asi haisi chikafu chinonakidza nekuda kwechikonzero ichocho, kunyangwe iwe uchichifarira uye uchinakidzwa neawanzi pazuva.
Nyemba nebhinzi
Lentils inzvimbo yakanaka kwazvo yesimbi uye inopawo huwandu hwakanaka hwe protein, fiber uye zvimwe zvinovaka muviri zvakakosha. Iwo zvakare akasiyana-siyana; iwe unogona kuvabatanidza mune yako vegan kudya mumasadhi, stews, creams kana muriwo burgers.
Amaranth uye chia mbeu
ari diki mhodzi dzegoridhe Amaranth paleo inewo huwandu hwakawanda hwesimbi, fiber, manganese, magnesium uye antioxidants. Iine nutty, inonhuwirira zvishoma, inogezwa yobva yabikwa kudyiwa sequinoa kana chia, imwe yembeu dzine iron yakawanda. Iwe unogona kuzvigadzirira nemimwe miriwo yakakanyiwa kana kuishandisa kuti upe chimiro kune yemiriwo cream.
Pistachios
Pistachios kana zvasvika kune iron inoita seyo inonyanya kunakidza nati. Unogona kuenda navo kubasa kuti uvadye pakati-mangwanani, wovawedzera kumasaladi, kune ako kudya kwemangwanani neyoghurt kana oatmeal kana madhiri ako.
Zvimwe zvekudya
Kunewo zvimwe zvekudya isina kupfuma musimbi asi zvinofadza zvakaenzana kuwedzera uye kuwana dhigirii inodiwa pazuva kuti usave nekushomeka kwechikafu ichi. Zvicherechedze uye unakirwe nekudya kwakadzikama uko munhu wese ane nzvimbo yake.
- Chickpeas. Legumes ndiyo yakanakisa mubatsiri kudzivirira kutambura nekushomeka kwesimbi pane vegan kudya. Vasanganise mukudya kwako kuitira kuti zvienzane uye ita shuwa kuti unotora kanenge 3 servings yeiyi vhiki.
- Tofu uye soy derivatives. Tofu uye mamwe masoya anobva kune yakanakisa sosi yesimbi. Asi zvakare chitubu chikuru cheprotein kune vegans uye zvirimwa, sezvo zvine pakati pe10 ne19 g pashumiro, pamwe necalcium, phosphorus uye magnesium. Inogona kubikwa nenzira dzakawanda, kubva sautéed kunyange roasts kana dessert.
- Quinoa. Iyi pseudocereal inogona kudyiwa seyakashongedza, yakasanganiswa mumasaladhi kana kushandiswa panzvimbo yenyama yakagochwa muvegan burgers.
- Maamondi. Maarumondi isarudzo yakanakisa yekuwana iron, mukuwedzera pakuva sosi yemapuroteni ane hutano uye monounsaturated mafuta. Ivo zvakare vane vhitamini E, calcium uye magnesium. Inogona kudyiwa yega pakati pekudya, inosanganiswa mumasaladhi kana kutorwa nenzira ye omuarumondi ruomba pakudya kana kudya kwemangwanani.
- Walnuts. Imwe nzungu ine simbi yakakosha ndeye walnuts. Tora zvishoma pakati pemangwanani kana kuwedzera kune saladi.
- Sipinachi. Muriwo wemashizha weshizha uyu unozivikanwa nekuwanda kwesimbi. Mukuwedzera, yakapfuma muvhitamini A uye C, folic acid uye fiber. Inogona kuwedzerwa kune smoothies, yakabikwa sechishongedzo, yakasanganiswa mu mbatatisi kana legume stew, kana kushandiswa se hwaro hwesaladhi.
- Vevha. Mushure mekudya kwenhengo, nyama tsvuku, kunyanya nyama yemombe uye gwayana, ndiyo nyama dzine huwandu hwesimbi, inenge 3 mg yesimbi pamagiramu zana.
- Mutton. Pamwe chete nemombe, nyama yegwayana ndeimwe yezvinonaka zvikuru.
- Maonde akaomeswa nemaprunes. Iyi michero yakaomeswa inzira inonaka yekuwana simbi. Iwo anogona kudyiwa ega sechikafu, asi zvakare akabatanidzwa mune vegan yogurts, porridge, smoothies uye vegan dessert.
- Dhadha nyama. Kunyange zvazvo zvisingawanzoitiki pamatafura edu, nyama yedhadha zvakare isarudzo yakanaka yekuwedzera iron, sezvo inopa inenge 2,5 mg pamagiramu zana.
Mukuwedzera kune izvi, iwe unogonawo kuisa peas, sardines, prawns, kale, mango mukudya kwako ... kunyange zvazvo huwandu hwavo hwesimbi husina kunyanya kukoshesa, zvose izvi zvinonaka zvekudya zvinogona kuva nenzvimbo mukudya. kudya kwakakwana uye kune utano.