25 Ukudla okunothe nge-ayoni okufanele ukungenise ekudleni kwakho

Ukudla okunothe ngensimbi

I-ayoni isakhi esibalulekile esingenakukugeja, njengoba kunendima ebalulekile ekukhiqizeni amangqamuzana abomvu egazi nasekuhanjisweni komoya-mpilo kuwo wonke amangqamuzana omzimba. Ukushoda kungabangela i-anemia, yingakho namuhla sihlanganyela nawe ukudla okungu-25 okunothe nge-ayoni okufanele ukungenise ekudleni kwakho ukuze uzame ukukugwema.

Kuningi ukudla okune-ayoni, nokho abambalwa bethu abazi ukuthi i-ayoni evela esitshalweni Ayimuncwa kalula njengaleyo yemvelaphi yezilwane. Amagobolondo afana nezimbaza, amakhokho kanye nezimbaza, kanye nesibindi, ubhontshisi omisiwe noma udali, okunye kokudla okune-ayoni kakhulu, kodwa ake sithole okwengeziwe!

Ukudla okunothe ngensimbi

Ngezansi sabelana nawe lezo, ngokwenani lensimbi, ezingathakazelisa kakhulu ukuziqukatha. ngaphezu kwe-7 milligrams nge-100 grams ngayinye. Khumbula, nokho, ukuthi akuzona zonke ezithakazelisa ngokulinganayo ezingeni lokudla okunempilo noma akuzona zonke ezisivumela ukuthi sifinyelele kulowo mthamo wensimbi ngendlela enempilo ngokukhonza okuvamile. Kukhona ukudla okukhohlisayo phakathi kokucebile ngensimbi.

izimbaza

Ama-clams nama-cockles

Phakathi kwama-shellfish, ama-clams nama-cockles athatha ikhekhe ngokwezinto zensimbi. Ngenxa yenani lazo, nokho, akukona ukudla iningi lethu elingakudla njalo. Kodwa, izitsha eziningi ezimnandi zingalungiswa nalezi.

Ama-oats aphelele

I-oats ephelele isinika inani elikhulu le-calcium, i-iron ne-zinc kunezinye okusanhlamvu, ezingenaso isodium. Yidle ngethela noma isiphuzo semifino ngesikhathi sasekuseni noma ukuhlanganise amakhukhi enempilo nge banana noma i-apula.

Iphalishi le-oatmeal eline-apula eligayiwe, isinamoni namantongomane
I-athikili ehlobene:
Iphalishi le-oatmeal elinama-apula agayiwe, isinamoni namantongomane

Isoseji yegazi

I-Black Pudding inenani elikhulu lensimbi, noma kunjalo, akuyona ukudla esingakuhlukanisa njengokuthakazelisayo futhi okufanele kufakwe ekudleni okungaphezu kwalokho. ngezikhathi ezithile.

Isibindi

i-viscera Ngokuvamile, bahlinzeka ngenani elihle lensimbi, yingakho bahlale benconywa, ikakhulukazi isibindi, ukuqinisa lesi sakhi. Nokho, akukona ukudla okukhanga kakhulu ezizukulwaneni ezincane.

Izimbaza

Imbaza inazo nxazonke I-4,5 mg yensimbi ngamagremu ayi-100, ngaphezu kokucebile kwamanye amaminerali afana ne-calcium, i-potassium, i-magnesium, i-iodine, i-selenium ne-phosphorus, namavithamini eqembu B. Yidle esanda kuhlanzwa, ehlanzwe kahle futhi eshisiwe.

Isikhuphisi seqanda

I-egg yolk iqukethe u-93% wensimbi yeqanda, noma kunjalo i-non-heme iron ngakho-ke kunzima ukumunca. Ngakho-ke, akufanelekile ukuhlukanisa izikhupha nabamhlophe. Indlela engcono kakhulu yokujabulela iqanda ngendlela enempilo liphelele, liyosiwe noma liphekwe.

Oysters

Ama-oyster yiwo i-mollusk ethandwa kakhulu, ebekelwe imicimbi emikhulu namadili abalulekile ngenxa yentengo yayo ephezulu. Kodwa-ke, ngaphezu kokuba ukudla okukhethekile, ingenye yezakhi ezinomsoco njenge-iron.

I-chocolate emnyama

Uma sikhuluma ngoshokoledi omnyama, sikhuluma ngoshokoledi one-90% cocoa. Yebo, ngenxa yokuqukethwe kwayo okuphezulu kwe-cocoa, okuqukethwe kwayo kwensimbi nakho kuphezulu, nokho lokhu akutholakali efomini le-molecular ukuthi lula konke ukumuncwa kwayo. Ngakho yebo, inothile nge-iron kodwa ayikona ukudla okuthakazelisayo ngaleso sizathu, ngisho noma uthanda futhi ujabulele i-ounce ngosuku.

I-Vegan Lentil Stew namakhowe

Udali nobhontshisi

I-Lentils iwumthombo omuhle kakhulu we-iron futhi inikeza inani elihle amaprotheni, i-fiber nezinye izakhi kubalulekile. Abuye aguquguquke kakhulu; ungawafaka ekudleni kwakho kwe-vegan kumasaladi, isitshulu, okhilimu noma amabhega emifino.

Imbewu ye-Amaranth ne-chia

I-Las imbewu encane yegolide I-Amaranth paleo iqukethe nenani elikhulu lensimbi, i-fiber, i-manganese, i-magnesium kanye nama-antioxidants. Ngokunambitheka okunomsoco, okubabayo kancane, kuyagezwa bese kuphekwa ukuze kudliwe njenge-quinoa noma i-chia, enye yezimbewu ezinensimbi eningi. Ungayilungiselela ngemifino egayiwe noma uyisebenzise ukunikeza ukuthungwa kukhilimu wemifino.

I-Chia ne-chocolate pudding nobhanana nama-hazelnuts
I-athikili ehlobene:
I-Chia ne-chocolate pudding nobhanana nama-hazelnuts

I-Pistachios

I-Pistachios uma kuziwa ngensimbi ibonakala iyinadi elithakazelisa kakhulu. Ungaziyisa emsebenzini ukuze uzidle phakathi kwasekuseni, uzifake kumasaladi, kwezakho ukudla kwasekuseni nge yogurt noma i-oatmeal noma ama-dessert akho.

Okunye ukudla

Kukhona nokunye ukudla ayicebile ngensimbi kodwa kuyathakazelisa ngokulinganayo ukuhlanganisa nokuzuza umthamo odingekayo ngosuku ukuze ungabi nokushoda kwalesi sakhi. Ziqaphele futhi ujabulele ukudla okulinganiselayo lapho wonke umuntu enendawo yakhe.

  • Amaphuphu. I-legumes ingumfelandawonye ongcono kakhulu wokugwema ukuhlupheka ngenxa yokuntuleka kwensimbi ekudleni kwe-vegan. Wahlanganise ekudleni kwakho ukuze kulingane futhi uqiniseke ukuthi uthatha okungenani ama-servings angu-3 alokhu masonto onke.
  • I-tofu ne-soy derivatives. I-Tofu nezinye izinto eziphuma ku-soy ziwumthombo omuhle kakhulu wensimbi. Kodwa futhi umthombo omkhulu wamaprotheni wezilwane ezidliwayo kanye nemifino, njengoba iqukethe phakathi kuka-10 no-19 g ngokuphakela ngakunye, kanye ne-calcium, i-phosphorus ne-magnesium. Kungaphekwa ngezindlela eziningi, kusuka ku-sautéed ngisho nama-roasts noma ama-dessert.
  • I-Quinoa. Le pseudocereal ingadliwa njengendlela yokuhlobisa, ixutshwe kumasaladi noma isetshenziswe esikhundleni senyama egayiwe kuma-vegan burgers.
  • Ama-alimondi. Ama-alimondi ayindlela enhle kakhulu yokuthola insimbi, ngaphezu kokuba umthombo wamaprotheni anempilo namafutha e-monounsaturated. Futhi aqukethe i-vitamin E, i-calcium ne-magnesium. Angadliwa yedwa phakathi kokudla, ahlanganiswe namasaladi noma athathwe ngendlela a ibhotela le-alimondi ngesikhathi sokudla noma kwasekuseni.
  • Ama-Walnuts. Elinye nati elinensimbi ebalulekile ama-walnuts. Thatha isandla esincane ekuseni noma uwangeze kumasaladi.
  • Isipinashi. Lesi sitshalo esinamaqabunga aluhlaza saziwa ngokuba nensimbi ephezulu. Ngaphezu kwalokho, inothile ngamavithamini A no-C, i-folic acid ne-fiber. Ingengezwa kuma-smoothies, isosiwe njengokuhlobisa, ifakwe kumazambane noma isitshulu se-legume, noma isetshenziswe njengesitshulu. isisekelo sesaladi.
  • Inkonyana edliwayo. Ngemuva kwenyama yezitho, inyama ebomvu, ikakhulukazi yenkomo neyewundlu, yinyama enenani eliphakeme kakhulu lensimbi, cishe u-3 mg wensimbi ngamagremu angu-100.
  • Inyama yemvu. Kanye nenyama yenkomo, inyama yewundlu ingenye yezimnandi kakhulu.
  • Amakhiwane omisiwe nama-prunes. Lezi zithelo ezomisiwe ziyindlela emnandi yokuthola insimbi. Zingadliwa zodwa njengesnack, kodwa futhi zifakwe kuma-vegan yogurts, iphalishi, ama-smoothies nama-dessert e-vegan.
  • Inyama yedada. Nakuba kungavamile kakhulu ematafuleni ethu, inyama yedada nayo iyindlela enhle yokwengeza insimbi, njengoba inikeza cishe u-2,5 mg ngamagremu angu-100.

Ngaphezu kwalokhu, ungakwazi futhi ukufaka ama-peas, ama-sardine, ama-prawns, i-kale, imango ekudleni kwakho ... nakuba inani labo lensimbi lingabonakali ikakhulukazi, zonke ziwukudla okuthakazelisayo okungaba nendawo ekudleni. ukudla okulinganiselayo nokunempilo.


Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.