Ndi Zakudya Zotani Zomwe Zimapangitsa Hemoglobin?

HemoglobinNdikofunikira kwambiri kuti thupi lathu lizigwira ntchito. chitsulo, maselo ofiira a magazi ndi kuchepa kwa magazi m'thupi zikuyenera kuchita ndi. Koma kukweza hemoglobini kumafuna zambiri kuposa kuchulukitsa kwa iron.

Kodi hemoglobin ndi chiyani?

Kupanga hemoglobin Ndilofunika kwa thupi lathu. Chitsulo, MkuwaMavitamini B12, B9 (folate) ndi C amagwira ntchito yofunika kwambiri pakupanga. Kusunga hemoglobini Zakudya zopatsa thanzi zimafunika. 

Ndiye n’chifukwa chiyani hemoglobini ili yofunika?

Hemoglobinndi puloteni yomwe imapezeka m'maselo ofiira a magazi. Ntchito yake yofunika kwambiri ndiyo kunyamula mpweya wochokera m’mapapo kupita ku maselo ena onse.

mlingo wa hemoglobinKutsika kwa magazi kumayambitsa kuchepa kwa magazi m'thupi. Chifukwa cha kuperewera kwa zakudya m'thupi, kusayamwa bwino kwa zakudya, mimba, kutaya magazi, ndi mankhwala ena. mlingo wa hemoglobin akhoza kugwa.

Zizindikiro zodziwika bwino za kuchepa kwa hemoglobin kutopakupuma movutikira, chizungulire, mutu ndi kupweteka pachifuwandi. Matendawa, omwe ali ndi zotsatira zoopsa, amakhudzanso dongosolo la mtima.

Ndi zakudya ziti zomwe zimawonjezera hemoglobin?

Et

Nyama yofiiraNdi gwero labwino kwambiri lachitsulo. mlingo wa hemoglobinMitundu ya nyama zomwe zimakulitsa

• Chiwindi: Mlingo wapamwamba kwambiri wa iron, vitamini B12 ndi folate umapezeka m'chiwindi. Magwero ena abwino ndi ng'ombe, Turkey, ndi chiwindi cha nkhuku.

• Mince: Ng'ombe yapansi (yowonda) ndi gwero lachitsulo.

• Chicken Breast: Mbere ya nkhuku Komanso ndi gwero labwino lachitsulo.

mankhwala nyanja

oyisitara Zakudya zam'nyanja monga caviar ndi caviar zimapereka zambiri kuposa zomwe mumafunikira tsiku lililonse la iron ndi vitamini B12.

kugunda

Mbeu ndi gwero labwino kwambiri la ayironi kwa anthu osadya nyama. SoyaNyemba za impso ndi nandolo zimakhala ndi iron ndi folate yambiri.

Wowuma ndi mbewu

Mpunga wa mpunga, chinangwa cha tirigu ndi mbewu ya oat Zowuma monga zowuma ndi gwero labwino kwambiri lachitsulo. Komabe, alibe vitamini C, vitamini B12 ndi folate.

• Mpunga wa Brown: Ndi gwero labwino lachitsulo. 100 magalamu mpunga wabulauni Lili ndi pafupifupi mamiligalamu 0,4 achitsulo.

• Njere zonse: Barley, Kinoya komanso mbewu zonse monga oatmeal zilinso ndi chitsulo chochuluka. 

Zipatso

vitamini C, mlingo wa hemoglobinNdikofunikira kuti mayamwidwe achitsulo, omwe amawonjezera lalanje, ndimu, guava Zipatso zonga izi zimalimbikitsidwa chifukwa chokhala ndi vitamini C wambiri.

• Zipatso zowuma: Zouma apricots, zoumba ndi tsiku ndi gwero lachitsulo. Kupatula chitsulo, zipatso zoumazi zimakhala ndi fiber komanso mavitamini ofunikira.

• Sitiroberi: Kwa iwo omwe ali ndi hemoglobin yotsika, imapereka chitsulo ndikuwonjezera kuyamwa kwachitsulo m'thupi.
• Pula wowuma: Chipatsochi chili ndi iron, fiber ndi vitamini C wambiri, zomwe zimathandiza kupanga ma RBCs (ma cell ofiira a magazi).
• Apulosi: Elmaali olemera mu iron (ndi zakudya zina zambiri), kotero onjezerani hemoglobini Ndi zabwino kwa.
• Khangaza: khangazaLili ndi chitsulo, calcium, mapuloteni, chakudya, fiber ndi mavitamini ndi minerals ena ambiri. kuchepa kwa hemoglobin Ndi bwino anthu ndi

• Tomato wouma padzuwa: 100 magalamu a tomato wouma ndi dzuwa amakhala ndi chitsulo mpaka mamiligalamu 9,1.

• Trabzon Persimmon: Chipatsochi ndi gwero la iron, vitamini C, antioxidants ndi zakudya zina zambiri.

• mabulosi: mabulosiNdiwothandiza kwambiri kwa omwe ali ndi hemoglobin yotsika.

• Currants: wakuda currant Imawonjezera kuchuluka kwa RBC. Lili ndi 100 mpaka 1 milligrams yachitsulo pa 3 magalamu.

• Chivwende: okhala ndi chitsulo vembeZimawonjezeranso kuyamwa kwachitsulo ndi vitamini C.

masamba

• Udzu Wam'nyanja: mlingo wa hemoglobinLili ndi chitsulo chomwe chimakweza

• Beet: Beet, chifukwa cha kuchuluka kwa folate hemogulobiniamakweza i.

• mbatata: mbatataLili ndi iron komanso vitamini C.

• Burokoli: burokoli Pamodzi ndi chitsulo, ilinso ndi zakudya zina zofunika monga magnesium, mavitamini A ndi C.

• Sipinachi: sipinachi, mlingo wa hemoglobinNdi imodzi mwazamasamba zabwino kwambiri zobzala 100 magalamu ake amakhala ndi ma milligram 4 achitsulo.

Zomera

Thyme, parsley, timbewu tonunkhira ndi mbewu za chitowe zimapatsa zosowa zatsiku ndi tsiku ngati zitsamba ndi zonunkhira.

Tsamba la Nettle lili ndi iron yambiri, mavitamini B ndi C, ndi mavitamini ena ambiri omwe amatsegula njira yopititsira patsogolo kuchuluka kwa RBC.

Dzira

ndi dziraLili ndi pafupifupi 6 magalamu a mapuloteni, 0,55 mcg wa vitamini B12, 22 mcg wa folate ndi 0,59 mg wa chitsulo.

Mbeu za dzungu

XMUMX gramu dzungu mbewu Lili ndi pafupifupi mamiligalamu 15 achitsulo. Lilinso ndi mafuta ofunika kwambiri omwe amachititsa kuti khungu likhale lowala.

Chokoleti chakuda

Chokoleti chakuda mlingo wa hemoglobinZimakweza shuga lanu lamagazi chifukwa magalamu 100 aliwonse a chokoleti chakuda 80% amapereka mamiligalamu 17 achitsulo.

Mtedza

ma amondi, mtedza, kodi, mtedza wa pine, hazelnuts, walnuts - mtedza wonsewu ndi gwero lalikulu lachitsulo.