Zviri muChinyorwa
Kutorwa kwesimbi, muviri unowana zvokudya zvakakwana iron mineralzvinoreva kutora nekuishandisa kuita mabasa anodiwa.
Iron chinhu chakakosha chicherwa chinodiwa kuti muviri ushande zvine hutano. Naizvozvo, zvakakosha kuti uwane zvakakwana kubva mukudya kwako kwemazuva ese. Pamwe chete nesimbi yezvaunodya, kuti yakawanda sei yesimbi inotorwa nemuviri wako yakakoshawo.
mumuviri kutorwa kwesimbi Kana ikaitika, inoshandiswa sechivakwa chehemoglobin, puroteni inowanikwa mumasero matsvuku eropa inobatsira kutenderera kweokisijeni.
Iron zvakare chikamu chemyoglobin, puroteni yekuchengetedza okisijeni inowanikwa mumamhasuru. Okisijeni iyi inoshandiswa kugadzira tsandanyama.
Nhamba yakakurudzirwa yekudya kwesimbi ndeye 7-18 mg pazuva kune huwandu hwevanhu uye inogona kukwira kusvika ku27 gramu yevakadzi vane pamuviri.
Muchinyorwa ichi "chii chinonzi iron absorption", "chikafu chinowedzera iron absorption", "chikafu chinoderedza kubatwa kwesimbi", "kuwedzera kunyura kwesimbi" zvokuitaIwe uchaudzwa zvaunoda kuziva pamusoro pemisoro.
Iron Absorption Disorder uye Iron Kushaya
kushaya simbindicho chinokonzera kupererwa neropa, chinobata vanhu bhiriyoni pasi rose. Munhu ane iron shoma anoratidza zviratidzo zvakasiyana-siyana, zvinosanganisira kuneta, dzungu, kutemwa nemusoro, kunzwa kutonhora, uye kutadza kufema pakuita mabasa ari nyore.
Kushaikwa kwesimbi kunokanganisawo maitiro epfungwa. Kushaikwa kwesimbi muhuduku hwekutanga kwakabatana nehungwaru.
Kubata pamuviri, zera rekubereka, vechidiki nevakadzi ndivo vari panjodzi yekushaikwa kwesimbi.
Izvi zvinodaro nekuti madyiro avo haazadzise kudiwa kukuru kwesimbi. Pamusoro pezvo, vanodya miriwo uye vegans vanowanzo fungidzirwa kuti vanonyanya kushaya iron.
Zvokudya Zvinowedzera Iron Absorption
Iron inobva muchikafu haina kubatwa zvakaenzana mumuviri, asi zvimwe zvekudya zvinogona kuwedzera kubatwa kwemuviri. Chikumbiro zvokudya zvinowedzera kubatwa kwesimbi;
Zvokudya Zvakapfuma muVitamin C
Mavhitamini anowedzera kubatwa kwesimbiMumwe wavo vhitamini C.
Vitamin C inowedzera sei kubatwa kwesimbi?
Heme inobata simbi uye inoichengeta muchimiro chiri nyore kubatwa nemuviri. zvokudya zvine vhitamini C maranjisi, muriwo wemashizha akasvibira, mhiripiri, melon uye mastrawberryrori.
Mune imwe ongororo, kutora 100 mg yevhitamini C kutorwa kwesimbiZvakaonekwa kuti yakawedzera ne67%. Nokudaro, paunodya zvokudya zvine iron yakawanda, kunwa muto wecitrus kana kudya zvimwe zvokudya zvakapfuma muvhitamini C. kutorwa kwesimbianowedzera.
Zvokudya zvine Vitamin A uye Beta-Carotene
vhitamini AInobata basa rakakosha mukuchengetedza kuona kwakanaka, kukura kwemapfupa uye immune system. Beta-carotene inonzi red-orange pigment inowanikwa mumiti nemichero. Inoshanduka kuita vitamin A mumuviri.
beta-carotene uye zvokudya zvakanaka zvevhitamini A; makarotsi, mbatatisi, sipinachi, kare, zucchini, mhiripiri tsvuku, apurikoti, orenji uye pichisi.
Imwe ongororo yevanhu 100 vakadyisa zviyo-based chikafu chakawana kuti vhitamini A kutorwa kwesimbiZvakaonekwa kuti mupunga wakawedzera ne200%, gorosi ne80% uye pachibage ne140%.
Muchidzidzo chimwe chete, kuwedzera beta-carotene pakudya kwakawedzera kubatwa kwemupunga neanopfuura 300%, asi kuwedzera kwegorosi uye chibage kwaiva 180%.
Nyama, Hove uye Huku
Nyama, hove nehuku chete heme kutorwa kwesimbiKwete chete inopa hydration, inobatsirawo kubatwa kweiyo isiri-heme fomu.
Zvidzidzo zvakaratidza kuti kuwedzera 75 magiramu enyama pakudya hakusi-heme. kutorwa kwesimbiyakaratidza kuwedzera kweanenge 2,5 nguva.
Kubva pane zvakawanikwa muongororo, 1 gramu yenyama, hove kana huku yaifungidzirwa kuti inopa kusimudzira kwakafanana neiyo ye1mg yevhitamini C.
Zvokudya Zvinoderedza Iron Absorption
Kungofanana nezvimwe zvekudya zvinowedzera kunyura, zvimwe inoderedza kubatwa kwesimbi ine mhedzisiro. Chikumbiro zvokudya zvinodzivisa kubatwa kwesimbi...
Zvokudya Zvine Phytate
Phytate kana phytic acidInowanikwa muzvokudya zvakaita sezviyo, soya, nzungu, uye nyemba. Kunyange zviduku zve phytate kutorwa kwesimbiinogona kuderedza zvakanyanya
Mune imwe tsvakurudzo, yakawanda se 2 mg ye phytate muzvokudya inhibited iron absorption ne 18% kana yakawedzerwa kune gorosi.
Negative mhedzisiro ye phytate, heme sevhitamini C kana nyama kutorwa kwesimbiInogona kudzivirirwa nekudya zvokudya zvinowedzera
Calcium-Rich Foods
karusiyamuIcho chinhu chakakosha chicherwa kune hutano hwemapfupa. Zvisinei, humwe uchapupu kutorwa kwesimbiinoratidza kuti yakavharwa.
Zvidzidzo zvakaratidza kuti zana nemakumi matanhatu neshanu mg ye calcium kubva mumukaka, chizi, kana kuwedzera kunoderedza kubatwa ne50-60%.
Kuwedzera kubatwa kwesimbi, zvokudya zvine calcium hazvifaniri kudyiwa nezvokudya zvine iron. Munyaya yekuwedzera, calcium uye iron supplement inofanira kutorwa panguva dzakasiyana dzezuva, kana zvichibvira.
Zvokudya Zvine Polyphenols
Polyphenols; Inowanikwa muhuwandu hwakasiyana-siyana muzvokudya zvemiti nezvinwiwa zvakadai semiriwo, michero, zvimwe zviyo nenyemba, tii, kofi, uye waini. Kofi uye tii zvinodyiwa nekudya zvine yakakwira polyphenol zvemukati uye hazvisi-heme. kutorwa kwesimbichii chinotadzisa.
Mune imwe ongororo, kunwa kapu yeblack tii nekudya kunoderedza kubatwa ne 60-70%. Nekudaro, kudzikiswa kwekutora kwaingova 20% apo vatori vechikamu vakanwa tii pakati pekudya.
Kuti kurwisana nemigumisiro yakaipa ye polyphenols, zvinokurudzirwa kunwa tii kana kofi pakati pekudya, kwete nekudya.
Ndezvipi Zvokudya Zvine Iron?
Iwe unogona kunge wakanzwa kuti unogona kuwana iron kubva munyama tsvuku, asi kune zvimwe zvekudya zvinogara zvine iron. Muchikafu, iron iripo mumhando mbiri: heme uye isiri-heme iron.
Zvinyorwa zveHeme Iron
Heme iron inowanikwa muzvokudya zvemhuka zvine hemoglobin, zvakadai senyama, hove, uye huku. Heme iron ndiyo yakanakisa fomu yesimbi nekuti 40% yayo inotorwa nyore nyore nemuviri wako. Zvokudya zvakanaka zveheme iron zvinosanganisira:
- Nyama yemombe
- Huku
- Veal
- Hove dzakadai sehalibut, haddock, sea bass, salmon kana tuna
- Shellfish, senge oyster uye mussels.
- Mhuka dzvuku uye nyama yenhengo senge chiropa inonyanya kunaka masosi.
Kwete-heme Iron Sources
Non-heme iron inouya kunyanya kubva kune zvinomera uye inowanikwa muzviyo, miriwo uye zvokudya zvakasimbiswa. Mazhinji ekuwedzera ane simbi isina-heme, pamwe nefomu inopfumiswa nesimbi kana yakawedzerwa kune yakasimbiswa chikafu.
Inofungidzirwa kuti 85-90% yehuwandu hwesimbi inotorwa inobva kune isiri-heme fomu uye 10-15% inobva mufomu yeheme. Non-heme iron inobatwa nemuviri zvakanyanya kuipa kupfuura heme iron.
Nzvimbo dzakanaka dzeisina-heme iron dzinosanganisira:
– Zviyo zvakasimbiswa, mupunga, gorosi nemapfunde
– Muriwo wemashizha akasvibira sespinachi nekare
– Michero yakaomeswa semazambiringa
– Mbeu dzakaita senyemba nesoya beans
Mazano ekuwedzera Iron Absorption
Mazano anotevera achakubatsira iwe kuwedzera kudya kwako kwesimbi yekudya:
Idya nyama tsvuku tsvuku
Iyi ndiyo yakanakisa sosi yekunyudzwa nyore heme iron. Kana uine iron inoshomeka, unogona kuidya kakawanda pasvondo.
Idya huku nehove
Aya ndiwo matsime akanaka eheme iron.
Idya zvokudya zvakapfuma mu vitamin C
Vitamin C uye kutorwa kwesimbi Pane hukama hwepedyo pakati heme kuwedzera kubatwa kwesimbi Idya zvokudya zvakapfuma mu vitamin C panguva yekudya. Semuenzaniso, muto weremoni wakasvinwa pamashizha ane mashizha unowedzera kunyura.
Dzivisa kofi, tii kana mukaka nekudya
Dzivisa izvi panguva yekudya zvine iron-rich food. Inwa kofi kana tii pakati pekudya.
Sarudza zvikafu zvakapfuma mune isiri-heme iron
Kana ukasadya nyama nehove, idya zvakawanda zvezvirimwa zvine iron.
Kunyorova, kumera uye kuvirisa
Kunyura, kumera uye kuviriswa kwezviyo uye nyemba kunoderedza huwandu hwemafitates anowanzoitika muzvokudya izvi. kutorwa kwesimbianowedzera.
Kudya chikafu chakapfuma mulysine
lysine Kudya chikafu chezvirimwa senge legumes uye quinoa yakapfuma muamino acid kutorwaanogona kuwedzera.
Semagumo;
Iron iminerari yakakosha pakushanda kwemuviri. Kune marudzi maviri ezvokudya: heme uye kwete-heme. Nyama, hove nehuku zvine chimiro cheheme, chinotorwa nyore nyore nemuviri.
Non-heme iron inonyanya kuwanikwa muzvokudya zvinobva mumiti, asi iyi fomu yakaoma kuti muviri utore.
Unogona kuwedzera kunyura kwemuviri wako nekudya chikafu chine vhitamini C, vhitamini A, nyama, hove nehuku mukudya kwako. Kune rumwe rutivi, zvokudya zvine phytates, calcium uye polyphenols, kutorwa kwesimbiinogona kudzivirira.
Zvinyorwa Zvaunofanirwa Kuverenga
