Iron-aqukethe ukudla

Iron - kuba impela obalulekile trace amaminerali esisiza ahambisa umoya-mpilo ezicutshini (amaseli) i umzimba. Ngoba umuntu evamile ekuphileni kudinga 1.5 mg yensimbi ngelanga, kodwa sicabanga ukuthi ukuvuma ugxile% 10 kuphela ezibonakalayo, nsuku zonke ukusetshenziswa izinga 15 mg. Le mali timphawu trace ingatholakala ngokudla imikhiqizo yensimbi-aqukethe, okuyinto cishe njalo phezu kwetafula. Into esemqoka - khumbula ukuthi ukuntuleka (futhi overabundance) yensimbi emzimbeni kuholela nemiphumela engathandeki.

imikhiqizo Iron

Iron ukudla isilwane inhlabamkhosi kalula. ocebile kule trace element inyama kanye offal Ikakhulukazi: isibindi, izinso kanye namaphaphu. ayegcwele nezimfanzi ngokwanele, izimbaza nezibiliboco yensimbi kwasolwandle. Iron sitshalo kufakwe kunalokho isilwane, kodwa mikhiqizo yensimbi-equkethe ziwusizo kakhulu uma kucatshangelwa ukuba okuqukethwe kwabo amavithamini ye namanye amaqembu:

• Ubuholi phakathi isitshalo ukudla okunothe, hlala amakhowe amhlophe (kokubili fresh futhi obomile). Ngeshwa, asikwazi kuthathwe njengoba imikhiqizo izingane, njengoba isimiso sokugaya ukudla bungene yezingane iminyaka 5-7 akakwazi ukugaya amakhowe, okungenani ukuze kuzuze emzimbeni.
• Ibe isilandelwa kukhona imidumba: Ubhontshisi, udali, uphizi, ubhontshisi - imikhiqizo ngempela ukunconywa futhi ezingabizi yensimbi. Kwabesifazane abakhulelwe, baze bangabe besaba yisizwe ohlwini uvinjelwe, ikakhulukazi yokuthathu yesithathu, njengoba bathuthukisa gassing ngokweqile.
• Phakathi imikhiqizo izithelo nensimbi yemifino - ali, amapentshisi, ubhanana, amabhilikosi, amazambane, izaqathe, u-cauliflower, isipinashi.
• Phakathi amajikijolo namantongomane - walnuts nama-alimondi, strawberry, aluhlaza okwesibhakabhaka kanye raspberries.
• Futhi iningi yensimbi okusanhlamvu ezicebile nokunye okufana nokolweni kanye kakolweni.

  Iron okuqukethwe, mikhiqizo kungenziwa cishe ukuhlukanisa phakathi kwala maqembu ezilandelayo (MG 100 g ngalinye.):

• 35 mg - amakhowe amhlophe omisiwe;
• 20-10 mg - yengulube kwesibindi, amaphaphu Molasses, imvubelo elikulesi, izimila zasolwandle, imbewu ithanga, ukhokho, udali, Sesame;
• 10-5 mg - isibindi (yenkomo, inkukhu), amaqanda isikhuphasha, inkukhu inhliziyo ulimi (yengulube, yenkomo);
• 5-1 mg - unogwaja inyama, inkukhu, inyama yengulube, iwundlu, yenkomo, nokunye okufana nokolweni, amaqanda izigwaca, uphizi, nezibiliboco abamnyama, aluhlaza okwesibhakabhaka, unamathisele, ubhontshisi, amakhowe fresh, currants, ubhontshisi, amabhilikosi, nama-alimondi, amapentshisi, rye isinkwa, omisiwe isipinashi, walnuts, ummbila, ama-aphula, ama-raspberry,
• ukuba 1 mg - izaqathe, ubhanana, amazambane.

  nokwenziwa yensimbi umzimba

  Iron isivuno by ukusetshenziswa kwemikhiqizo, hhayi izakhiwo Vitamin-amaminerali, kubalulekile ukukhumbula izingxenye ezilandelayo:

1. U-vitamin C kanye B12 ukukhuthaza ukumuncwa okusheshayo yensimbi. Ngakho zama ukukhetha ilungelo inhlanganisela imikhiqizo. Ngokwesibonelo, uma umuntu izithelo isaladi, ke ngaphezu ubhanana nama-apula wakubeka orange noma tangerine, futhi inyama kungcono ukuxhuma imifino, ezifana pepper noma ukholifulawa.
2. Calcium kuvimbela yensimbi ukumuncwa, ngakho ungadli okusansimbi ekudleni equkethe amaprotheni (ushizi, ukhilimu omuncu noma ubisi).
3. Imikhiqizo equkethe tannins (iwayini elibomvu, itiye noma ikhofi) awuzibhebhezeli ephelele futhi efanele yensimbi ukumuncwa.