Zakudya Zomwe Zimachulukitsa ndi Kuchepetsa Kutaya Iron

Kuyamwa kwachitsulo, thupi limapeza chakudya chokwanira iron mineralamatanthauza kutenga ndi kuzigwiritsa ntchito pa ntchito zofunika.

Iron ndi mchere wofunikira kuti thupi liziyenda bwino. Choncho, m'pofunika kuti mupeze chakudya chokwanira cha tsiku ndi tsiku. Pamodzi ndi chitsulo chomwe mumadya, kuchuluka kwa ayironi yomwe thupi lanu limatenga ndikofunikanso.

m'thupi kuyamwa kwachitsulo Zikachitika, zimagwiritsidwa ntchito ngati chitsulo chomangira hemoglobin, puloteni yomwe imapezeka m'maselo ofiira a magazi omwe amathandiza kuyenda kwa mpweya.

Iron ndi gawo la myoglobin, puloteni yosungira mpweya yomwe imapezeka mu minofu. Mpweya uwu umagwiritsidwa ntchito pomanga minofu.

Mulingo woyenera wa chitsulo ndi 7-18 mg patsiku kwa anthu wamba ndipo ukhoza kukwera mpaka 27 magalamu kwa amayi apakati.

M'malemba awa "Kodi mayamwidwe achitsulo ndi chiyani", "zakudya zomwe zimawonjezera kuyamwa kwachitsulo", "zakudya zomwe zimachepetsa kuyamwa kwachitsulo", "kuwonjezera kuyamwa kwachitsulo" Zoyenera kuchitaMudzauzidwa zomwe muyenera kudziwa pamitu.

Iron Absorption Disorder ndi Iron Deficiency

kusowa kwachitsulondicho chimene chimayambitsa kuperewera kwa magazi m’thupi, chomwe chimakhudza anthu wani biliyoni padziko lonse. Munthu amene ali ndi vuto la iron amaonetsa zizindikiro zosiyanasiyana, monga kutopa, chizungulire, mutu, kumva kuzizira, ndi kupuma movutikira pochita ntchito zosavuta.

Kuperewera kwachitsulo kumakhudzanso njira zamaganizidwe. Kuperewera kwachitsulo muubwana woyambirira kumalumikizidwa ndi luntha.

Mimba, zaka zoberekera, achinyamata ndi amayi omwe ali pachiopsezo cha kusowa kwachitsulo.

Izi ndichifukwa choti kudya kwawo sikukwaniritsa kufunikira kwakukulu kwa ayironi m'thupi. Kuphatikiza apo, anthu omwe amadya zamasamba ndi vegan nthawi zambiri amaganiziridwa kuti ndi omwe amakonda kusowa kwachitsulo.

Zakudya Zomwe Zimawonjezera Iron

Chitsulo chochokera ku chakudya sichimatengedwa mofanana m'thupi, koma zakudya zina zimatha kuwonjezera kuyamwa kwa thupi. Pemphani zakudya zomwe zimawonjezera kuyamwa kwachitsulo;

Zakudya Zokhala ndi Vitamini C

Mavitamini omwe amawonjezera kuyamwa kwachitsuloEna mwa iwo ndi vitamini C.

Kodi vitamini C imakulitsa bwanji kuyamwa kwa iron?

Heme akwata chitsulo ndi kuchisunga mumpangidwe wosavuta kuyamwa ndi thupi. zakudya zokhala ndi vitamini C zipatso za citrus, masamba obiriwira obiriwira, tsabola, vwende ndi strawberriesgalimoto.

Mu kafukufuku wina, kutenga 100 mg wa vitamini C kuyamwa kwachitsuloZinapezeka kuti zidawonjezeka ndi 67%. Choncho, mukamadya zakudya za ayironi, kumwa madzi a citrus kapena zakudya zina zokhala ndi vitamini C. kuyamwa kwachitsuloamawonjezera.

Zakudya zomwe zili ndi Vitamini A ndi Beta-carotene

vitamini AZimagwira ntchito yofunika kwambiri kuti mukhale ndi masomphenya abwino, kukula kwa mafupa ndi chitetezo cha mthupi. Beta-carotene ndi mtundu wofiira-lalanje womwe umapezeka muzomera ndi zipatso. Amasintha kukhala vitamini A m'thupi.

beta-carotene ndi zakudya zabwino za vitamini A; kaloti, mbatata, sipinachi, kale, zukini, tsabola wofiira, apricots, lalanje ndi pichesi.

Kafukufuku wina wa anthu 100 omwe amadyetsa zakudya za tirigu anapeza kuti vitamini A kuyamwa kwachitsuloZinapezeka kuti mpunga wakwera ndi 200%, tirigu ndi 80% ndipo chimanga 140%.

Mu phunziro lomwelo, kuwonjezera beta-carotene pazakudya kumawonjezera kuyamwa kwa mpunga ndi 300%, pamene kuwonjezeka kwa tirigu ndi chimanga kunali 180%.

Nyama, Nsomba ndi Nkhuku

Nyama, nsomba ndi nkhuku basi heme kuyamwa kwachitsuloSikuti amangopereka hydration, imathandizanso kuyamwa kwa mawonekedwe osakhala a heme.

Kafukufuku wasonyeza kuti kuwonjezera magalamu 75 a nyama pa chakudya si heme. kuyamwa kwachitsulokusonyeza kuwonjezeka pafupifupi 2,5 nthawi.

Kutengera zomwe zapezedwa, 1 gramu ya nyama, nsomba kapena nkhuku akuti ipereka mphamvu yofanana ndi ya 1mg ya vitamini C.

Zakudya Zomwe Zimachepetsa Kutaya Iron

Monga momwe zakudya zina zimawonjezera kuyamwa, zina amachepetsa kuyamwa kwachitsulo ali ndi zotsatira. Pemphani zakudya zomwe zimalepheretsa kuyamwa kwachitsulo...

Zakudya Zokhala ndi Phytate

Phytate kapena phytic acidAmapezeka muzakudya monga mbewu, soya, mtedza, ndi nyemba. Ngakhale pang'ono phytate kuyamwa kwachitsuloakhoza kuchepetsa kwambiri

Mu kafukufuku wina, kuchuluka kwa 2 mg wa phytate muzakudya kumalepheretsa kuyamwa kwachitsulo ndi 18% pamene kuwonjezeredwa ku tirigu.

Zotsatira zoyipa za phytate, heme ngati vitamini C kapena nyama kuyamwa kwachitsuloIkhoza kupewedwa ndi kudya zakudya zomwe zimawonjezeka

Zakudya Zolemera Kashiamu

kashiamuNdi mchere wofunikira kwambiri pa thanzi la mafupa. Komabe, umboni wina kuyamwa kwachitsulozikuwonetsa kuti zatsekedwa.

Kafukufuku wasonyeza kuti zana limodzi ndi makumi asanu ndi limodzi mphambu zisanu mg wa calcium kuchokera mkaka, tchizi, kapena chowonjezera amachepetsa mayamwidwe ndi 50-60%.

Kuonjezera mayamwidwe achitsulo, zakudya zokhala ndi calcium siziyenera kudyedwa ndi ayironi. Pankhani ya zowonjezera, calcium ndi iron zowonjezera ziyenera kutengedwa nthawi zosiyanasiyana za tsiku, ngati n'kotheka.

Zakudya Zokhala ndi Polyphenols

Ma polyphenols; Amapezeka mosiyanasiyana m’zakudya za zomera ndi zakumwa monga ndiwo zamasamba, zipatso, mbewu zina ndi nyemba, tiyi, khofi, ndi vinyo. Khofi ndi tiyi zomwe zimadyedwa ndi chakudya zimakhala ndi polyphenol yambiri ndipo sizikhala za heme. kuyamwa kwachitsulozomwe zimalepheretsa.

Mu kafukufuku wina, kumwa kapu yakuda tiyi ndi chakudya kuchepetsa mayamwidwe ndi 60-70%. Komabe, kuchepa kwa mayamwidwe kunali 20% kokha pamene ophunzira amamwa tiyi pakati pa chakudya.

Pofuna kuthana ndi zotsatira zoipa za polyphenols, tikulimbikitsidwa kumwa tiyi kapena khofi pakati pa chakudya, osati ndi chakudya.

Ndi Zakudya Ziti Zomwe zili ndi Iron?

Mwina munamvapo kuti mumapezeka ayironi kuchokera ku nyama yofiira, koma pali zakudya zina zomwe mwachibadwa zimakhala ndi ayironi. Muzakudya, chitsulo chimapezeka m'mitundu iwiri: ayironi ya heme ndi ayironi.

Magwero a Heme Iron

Heme iron imapezeka muzakudya za nyama zomwe zili ndi hemoglobini, monga nyama, nsomba, ndi nkhuku. Chitsulo cha heme ndiye mtundu wabwino kwambiri wachitsulo chifukwa 40% yake imatengedwa mosavuta ndi thupi lanu. Zakudya zabwino za heme iron zikuphatikizapo:

- Ng'ombe

- Nkhuku

- Nyama yamwana wang'ombe

- Nsomba monga halibut, haddock, sea bass, salimoni kapena tuna

- Nkhono, monga oyster ndi mussels.

- Nyama zofiira ndi nyama zamagulu monga chiwindi ndizothandiza kwambiri.

Non-heme Iron Sources

Chitsulo chopanda heme chimachokera makamaka kuchokera ku zomera ndipo chimapezeka mumbewu, masamba ndi zakudya zolimba. Zowonjezera zambiri zimakhala ndi chitsulo chopanda heme, komanso mawonekedwe omwe amawonjezeredwa ndi chitsulo kapena kuwonjezera pa zakudya zolimba.

Akuti 85-90% ya chitsulo chokwanira chimachokera ku mawonekedwe osakhala a heme ndipo 10-15% amachokera ku mawonekedwe a heme. Chitsulo chosakhala cha heme chimatengedwa ndi thupi moyipa kwambiri kuposa chitsulo cha heme.

Magwero abwino a chitsulo chosapanga heme ndi awa:

- Zakudya zolimbitsa thupi, mpunga, tirigu ndi oats

- Masamba obiriwira obiriwira ngati sipinachi ndi kale

-Zipatso zouma monga zoumba

- Zakudya za nyemba monga mphodza ndi soya

Malangizo Owonjezera Kumwa kwa Iron

Malangizo otsatirawa adzakuthandizani kuti muwonjezere kudya kwanu kwa iron:

Idyani nyama yofiira

Ichi ndiye gwero labwino kwambiri lachitsulo cha heme chosavuta. Ngati muli ndi vuto la iron, mukhoza kudya kangapo pa sabata.

Idyani nkhuku ndi nsomba

Awa ndi magwero abwino a chitsulo cha heme.

Idyani zakudya zokhala ndi vitamini C

Vitamini C ndi mayamwidwe iron Pali ubale wapamtima pakati iye kuonjezera kuyamwa kwachitsulo Idyani zakudya zokhala ndi vitamini C panthawi yachakudya. Mwachitsanzo, madzi a mandimu ofinyidwa pamasamba amawonjezera kuyamwa.

Pewani khofi, tiyi kapena mkaka ndi chakudya

Pewani kudya zakudya zomwe zili ndi ayironi. Imwani khofi kapena tiyi pakati pa chakudya.

Sankhani zakudya zokhala ndi ayironi yopanda heme

Ngati simudya nyama ndi nsomba, idyani zakudya zamasamba zokhala ndi iron yambiri.

Kuwukha, kumera ndi fermentation

Kuyika, kumera ndi kupesa kwa mbewu ndi nyemba kumachepetsa kuchuluka kwa ma phytates omwe amapezeka mwachilengedwe muzakudyazi. kuyamwa kwachitsuloamawonjezera.

Idyani zakudya zokhala ndi lysine

Lysine kudya zakudya zamasamba monga nyemba ndi quinoa zokhala ndi amino acid kuyamwaakhoza kuchiwonjezera.

Chifukwa;

Iron ndi mchere wofunikira kuti thupi ligwire ntchito. Pali mitundu iwiri ya zakudya: heme ndi non-heme. Nyama, nsomba ndi nkhuku zili ndi mawonekedwe a heme, omwe amatengedwa mosavuta ndi thupi.

Chitsulo chopanda heme chimapezeka makamaka muzakudya zochokera ku zomera, koma mawonekedwewa ndi ovuta kuti thupi litenge.

Mutha kuwonjezera kuyamwa kwa thupi lanu podya zakudya zomwe zili ndi vitamini C, vitamini A, nyama, nsomba ndi nkhuku muzakudya zanu. Komano, zakudya zomwe zili ndi phytates, calcium ndi polyphenols, kuyamwa kwachitsuloakhoza kuchiletsa.