Ukutya Okwandayo kunye nokunciphisa i-Iron ukufunxa

Ukufunxa intsimbi, umzimba ufumana ukutya okwaneleyo iminerali yentsimbikuthetha ukuyithatha kunye nokuyisebenzisela imisebenzi eyimfuneko.

I-iron yiminerali ebalulekileyo eyimfuneko ekusebenzeni okunempilo komzimba. Ngoko ke, kubalulekile ukuba ufumane okwaneleyo kukutya kwakho kwemihla ngemihla. Kunye nomxholo we-iron wento oyityayo, ubungakanani bentsimbi efunxa umzimba wakho nayo ibalulekile.

emzimbeni ukufunxwa kwentsimbi Xa isenzeka, isetyenziswa njengesiseko sokwakha i<em>hemoglobin, iprotein efumaneka kwiiseli ezibomvu zegazi enceda ukujikeleza kweoksijini.

Intsimbi nayo iyinxalenye ye-myoglobin, iprotheni yokugcina i-oksijini efumaneka kwiimisipha. Le oksijini isetyenziselwa ukwakha izihlunu.

Uluhlu olucetyiswayo lwe-iron intake yi-7-18 mg ngosuku kubantu bonke kwaye inokunyuka ukuya kwi-27 grams yabasetyhini abakhulelweyo.

Kwesi sicatshulwa "yintoni ukufunxwa kwesinyithi, "ukutya okwandisa ukufunxa kwesinyithi", "ukutya okunciphisa ukufunxwa kwesinyithi", "ukunyusa ukufunxa kwesinyithi" kwenziwe ntoniUya kuxelelwa into ekufuneka uyazi malunga nezihloko.

I-Iron Absorption Disorder kunye nokusilela kwentsimbi

ukunqongophala kwentsimbingoyena nobangela uxhaphakileyo weanemia, ochaphazela abantu abayibhiliyoni ehlabathini lonke. Umntu oswele intsimbi uya kubonisa iimpawu ezahlukahlukeneyo, kuquka ukudinwa, ukuba nesiyezi, intloko ebuhlungu, ukuziva ingqele, nokuphefumla nzima xa esenza imisebenzi elula.

Ukusilela kwentsimbi kuchaphazela neenkqubo zengqondo. Ukunqongophala kwentsimbi ebuntwaneni bokuqala kudityaniswa nobukrelekrele.

Ukukhulelwa, iminyaka yokuzala, ulutsha kunye nabasetyhini basengozini enkulu yokungabikho kwentsimbi.

Oku kungenxa yokuba ukuthatha kwabo akuhlangabezani nemfuno ephezulu yomzimba yentsimbi. Ukongeza, abantu abatya imifuno kunye ne-vegans ngokubanzi bacingelwa ukuba banokunqongophala kwentsimbi.

Ukutya Okunyusa i-Iron Ukufunxa

Iayini ephuma ekutyeni ayifunxwanga ngokulinganayo emzimbeni, kodwa okunye ukutya kunokunyusa ukufunxa komzimba. Isicelo ukutya okwandisa ukufunxa kwentsimbi;

Ukutya okutyebileyo kwiVithamin C

Iivithamini ezandisa ukufunxa kwentsimbiEnye yazo yivithamin C.

Ivithamin C ikwandisa njani ukufunxa kwentsimbi?

IHeme ibamba intsimbi kwaye iyigcine ngendlela efunxwa lula ngumzimba. ukutya okuphezulu kwivithamin C isitrasi, imifuno enamagqabi amnyama, ipepile, imelon kunye Ndingathanda ipere yezinto zokukhafula kwiishethiilori.

Kwisifundo esinye, ukuthatha i-100 mg yevithamin C ukufunxwa kwentsimbiKwafunyaniswa ukuba inyuke ngama-67%. Ngoko ke, xa utya ukutya okune-iron eninzi, usele ijusi yesitrasi okanye utye okunye ukutya okunovithamin C. ukufunxwa kwentsimbiiyayandisa.

Ukutya okuneVithamin A kunye neBeta-Carotene

ivithamin AIdlala indima ebalulekileyo ekugcineni umbono ophilileyo, ukukhula kwamathambo kunye nokhuselo lomzimba. IBeta-carotene sisibala esibomvu-orenji esifumaneka kwizityalo nakwiziqhamo. Ijika ibe yivithamin A emzimbeni.

beta-carotene kunye nemithombo yokutya efanelekileyo yevithamini A; iminqathe, iitapile, isipinatshi, i-kale, i-zucchini, i-pepper ebomvu, I-aprikothi, i-orenji kunye nepesika.

Olunye uphononongo lwabantu abali-100 bondla ukutya okuziinkozo lufumanise ukuba ivithamin A ukufunxwa kwentsimbiKwafunyaniswa ukuba irayisi inyuke nge-200%, ingqolowa inyuke nge-80% kunye nombona nge-140%.

Kwisifundo esifanayo, ukongeza i-beta-carotene ekudleni kwandisa ukufunxa irayisi ngaphezu kwe-300%, ngelixa ukwanda kwengqolowa kunye nombona kwakuyi-180%.

Inyama, intlanzi kunye neenkukhu

Inyama, intlanzi kunye nenkukhu kuphela heme ukufunxwa kwentsimbiAkukona nje ukubonelela nge-hydration, iphinda iququzelele ukuxutywa kwefom ye-non-heme.

Izifundo zibonise ukuba ukongeza i-75 grams yenyama kwisidlo ayikho i-heme. ukufunxwa kwentsimbiibonise ukwanda kwamaxesha amalunga ne-2,5.

Ngokusekelwe kwiziphumo zophononongo, i-1 gram yenyama, intlanzi okanye inkukhu yayiqikelelwa ukuba ibonelele ngempembelelo eyomelezayo efana ne-1mg ye-vitamin C.

Ukutya Okunciphisa Iron Ukufunxa

Kanye njengoko ezinye ukutya zinyusa ukufunxa, ezinye kunciphisa ukufunxa kwentsimbi inesiphumo. Isicelo ukutya okuthintela ukufunxwa kwentsimbi...

Ukutya okuqulathe iPhytate

I-Phytate okanye i-phytic acidIfumaneka kukutya okunje ngeenkozo, isoya, amandongomane, kunye neembotyi. Nokuba ixabiso elincinci lephytate ukufunxwa kwentsimbiinokunciphisa kakhulu i

Kwisifundo esinye, malunga ne-2 mg ye-phytate ekutyeni ivimbele ukufunxa kwentsimbi nge-18% xa yongezwa ngqolowa.

Isiphumo esibi se-phytate, i-heme njenge-vitamin C okanye inyama ukufunxwa kwentsimbiInokuthintelwa ngokutya ukutya okwandayo

Ukutya okuTyebileyo kweCalcium

calciumYiminerali eyimfuneko kwimpilo yamathambo. Nangona kunjalo, ubungqina obuthile ukufunxwa kwentsimbiibonisa ukuba ivaliwe.

Uphononongo lubonise ukuba ikhulu elinamashumi amathandathu anesihlanu mg we-calcium evela kubisi, ushizi, okanye isongezelelo sinciphisa ukufunxa nge-50-60%.

Ukwandisa ukufunxa kwentsimbi, ukutya okutyebileyo kwe-calcium akufanele kudliwe kunye nokutya okune-iron. Kwimeko yezongezelelo, i-calcium kunye ne-iron supplements kufuneka zithathwe ngamaxesha ahlukeneyo emini, ukuba kunokwenzeka.

Ukutya okuqulethe iiPolyphenols

Iipolyphenols; Ifumaneka ngezixa ezahlukahlukeneyo ekutyeni kwezityalo nakwiziselo ezifana nemifuno, iziqhamo, ezinye iinkozo neembotyi, iti, ikofu newayini. Ikofu kunye neti esetyenzisiweyo kunye nezidlo zinomxholo ophezulu we-polyphenol kwaye azikho i-heme. ukufunxwa kwentsimbiyintoni ethintelayo.

Kwesinye isifundo, ukusela ikomityi yeti emnyama kunye nokutya kunciphise ukufunxa nge-60-70%. Nangona kunjalo, ukuncipha kokufunxa kwaba ngama-20% kuphela xa abathathi-nxaxheba basela iti phakathi kokutya.

Ukuchasana nefuthe elibi le-polyphenols, kucetyiswa ukuba uphuze itiye okanye ikofi phakathi kokutya, kungekhona ngokutya.

Kukuphi ukutya okuneAyini?

Usenokuba uvile ukuba ungayifumana i-iron kwinyama ebomvu, kodwa kukho okunye ukutya okuqulethe i-iron ngokwendalo. Ekutyeni, i-iron ikhona ngeendlela ezimbini: i-heme kunye ne-non-heme iron.

Imithombo yeHeme Iron

I<em>heme iron ifumaneka kukutya kwezilwanyana okune<em>hemoglobin, njengenyama, intlanzi, nenkuku. I-Heme iron yeyona ndlela ilungileyo yentsimbi kuba i-40% yayo ifunxwa lula ngumzimba wakho. Imithombo yokutya efanelekileyo ye-heme iron ibandakanya:

- Yenkomo

- Inkukhu

- Isagqumatheolo

-Iintlanzi ezinjenge-halibut, i-haddock, i-bass yolwandle, i-salmon okanye ityhuna

– Intlanzi eneembaza, ezifana neembaza kunye neembaza.

- Inyama ebomvu kunye nenyama yenyama efana nesibindi yimithombo emihle kakhulu.

Non-heme Iron imithombo

Intsimbi ye-non-heme ivela ngokuyinhloko kwimithombo yezityalo kwaye ifumaneka kwiinkozo, imifuno kunye nokutya okuqinisiweyo. Izongezelelo ezininzi ziqulethe i-iron non-heme, kunye nefom ephuculwe ngesinyithi okanye eyongeziweyo kukutya okuqinisiweyo.

Kuqikelelwa ukuba i-85-90% ye-iron intake epheleleyo ivela kwifom ye-non-heme kwaye i-10-15% ivela kwifom ye-heme. I-iron engeyiyo i-heme ifunxwa ngumzimba imbi kakhulu kune-heme iron.

Imithombo emihle ye-iron non-heme ibandakanya:

– Iisiriyeli ezongeziweyo, irayisi, ingqolowa kunye nehabile

– Imifuno enamagqabi aluhlaza njengespinatshi kunye nekale

– Iziqhamo ezomisiweyo ezifana neerasentyisi

– Iimbotyi ezifana neelentile kunye neembotyi zesoya

Iingcebiso zokunyusa ukufunxwa kwentsimbi

Ezi ngcebiso zilandelayo ziya kukunceda wongeze ukutya kwakho kwe-iron:

Yitya inyama ebomvu nje

Lo ngowona mthombo wentsimbi yeheme efunxeka lula. Ukuba unengxaki yokunqongophala kwesinyithi, unokutya izihlandlo ezininzi ngeveki.

Yitya inkukhu kunye nentlanzi

Le yimithombo emihle ye-heme iron.

Yitya ukutya okunovithamin C

Vitamin C kunye nokufunxa intsimbi Kukho ubudlelwane obusondeleyo phakathi heme ukwandisa ukufunxa kwentsimbi Yidla ukutya okunovithamin C ngexesha lokutya. Umzekelo, ijusi yelamuni ecudiweyo kwimifuno enamagqabi iya kwandisa ukufunxa.

Yiphephe ikofu, iti okanye ubisi ngokutya

Ziphephe ngexesha lokutya okunokutya okune-iron. Sela ikofu okanye iti phakathi kokutya.

Khetha ukutya okutyebileyo kwi-iron non-heme

Ukuba awuyityi inyama kunye nentlanzi, yitya ukutya okuninzi kwezityalo okutyebileyo nge-iron.

Ukufunxwa, ukuhluma kunye nokuvundiswa

Ukucwina, ukuhluma kunye nokuvundiswa kweenkozo kunye nemifuno kunciphisa inani le-phytates eyenzeka ngokwemvelo koku kutya. ukufunxwa kwentsimbiiyayandisa.

Yitya ukutya okutyebileyo kwi-lysine

Lysine ukutya ukutya kwezityalo okufana neembotyi kunye nequinoa etyebileyo kwi-amino acid ukufunxainokuyandisa.

Ngenxa yoko;

Intsimbi yiminerali ebalulekileyo ekusebenzeni komzimba. Kukho iintlobo ezimbini zokutya: i-heme kunye ne-non-heme. Inyama, intlanzi kunye neenkukhu ziqulethe ifom ye-heme, ethatyathwa lula ngumzimba.

I-iron ye-non-heme ifumaneka ikakhulu kukutya okuvela kwizityalo, kodwa le fomu inzima ukuba umzimba uyifunxe.

Unokwandisa ukufunxa komzimba wakho ngokutya ukutya okunevithamin C, ivithamin A, inyama, intlanzi kunye nenkukhu ekutyeni kwakho. Ngakolunye uhlangothi, ukutya okuqukethe i-phytates, i-calcium kunye ne-polyphenols, ukufunxwa kwentsimbiinokukuthintela.