Ukudla Okwandisa futhi Kwehlise Ukumuncwa kwe-Iron

Ukumuncwa kwensimbi, umzimba uthola ukudla okwanele amaminerali ensimbikusho ukuyithatha nokuyisebenzisela imisebenzi edingekayo.

I-iron iyimaminerali ebalulekile edingekayo ekusebenzeni okunempilo komzimba. Ngakho-ke, kubalulekile ukuthi uthole okwanele ekudleni kwakho kwansuku zonke. Kanye ne-ayoni eningi kulokho okudlayo, ukuthi ingakanani i-ayoni emuncwa umzimba wakho nayo ibalulekile.

emzimbeni ukumuncwa kwensimbi Uma kwenzeka, isetshenziswa njengesakhiwo se-hemoglobin, iphrotheni etholakala kumangqamuzana abomvu egazi esiza ukujikeleza komoya-mpilo.

I-iron iphinde ibe yingxenye ye-myoglobin, iphrotheni yokugcina umoya-mpilo etholakala emisipha. Lo moya-mpilo usetshenziselwa ukwakha imisipha.

Uhlu olunconyiwe lokudla okusansimbi luyi-7-18 mg ngosuku kubantu abaningi futhi lungakhuphukela ku-27 amagremu kwabesifazane abakhulelwe.

Kulo mbhalo "kuyini ukumuncwa kwe-iron", "ukudla okwandisa ukumuncwa kwe-iron", "ukudla okwehlisa ukumuncwa kwe-iron", "ukwandisa ukumuncwa kwensimbi" okufanele ngikwenzeUzotshelwa okufanele ukwazi ngezihloko.

I-Iron Absorption Disorder kanye Nokuntuleka Kwe-Iron

ukuntula insimbiiyimbangela evame kakhulu ye-anemia, ehlasela abantu abayizigidi eziyinkulungwane emhlabeni wonke. Umuntu onokuntuleka kwensimbi uzobonisa izimpawu ezihlukahlukene, okuhlanganisa ukukhathala, isiyezi, ikhanda elibuhlungu, ukuzwela amakhaza, nokuphelelwa umoya lapho enza imisebenzi elula.

Ukuntuleka kwe-iron nakho kuthinta izinqubo zengqondo. Ukuntuleka kwe-ayoni ebuntwaneni kuhlotshaniswa nobuhlakani.

Ukukhulelwa, iminyaka yokuzala, intsha kanye nabesifazane basengozini enkulu yokuntuleka kwensimbi.

Lokhu kungenxa yokuthi ukudla kwabo akuhlangabezani nesidingo esikhulu somzimba sokusansimbi. Ngaphezu kwalokho, abantu abadla imifino kanye nemifino ngokuvamile bacatshangwa ukuthi bathambekele kakhulu ekuntuleni insimbi.

Ukudla Okwandisa Ukumuncwa kwe-Iron

I-ayoni evela ekudleni ayimuncwa ngokulinganayo emzimbeni, kodwa okunye ukudla kungakhuphula ukumuncwa komzimba. Isicelo ukudla okwandisa ukumuncwa kwensimbi;

Ukudla Okucebile ku-Vitamin C

Amavithamini akhulisa ukumuncwa kwensimbiOmunye wabo u-vitamin C.

I-vitamin C ikwandisa kanjani ukumuncwa kwe-iron?

I-Heme ithwebula insimbi futhi iyigcine ngendlela emuncwa kalula umzimba. ukudla okunovithamini C ezisawolintshi, imifino enamahlamvu aluhlaza omnyama, upelepele, ikhabe kanye strawberryIloli.

Kolunye ucwaningo, ukuthatha i-100 mg kavithamini C ukumuncwa kwensimbiKutholakale ukuthi inyuke ngo-67%. Ngakho-ke, lapho udla ukudla okunensimbi eningi, uphuza ijusi yewolintshi noma udla okunye ukudla okunothe ngovithamini C. ukumuncwa kwensimbiiyakwandisa.

Ukudla okune-Vitamin A ne-Beta-Carotene

vitamin AIdlala indima ebalulekile ekugcineni umbono onempilo, ukukhula kwamathambo kanye namasosha omzimba. I-Beta-carotene i-pigment ebomvu-orange etholakala ezitshalweni nasezithelo. Iphenduka ivithamini A emzimbeni.

i-beta-carotene kanye nemithombo yokudla enhle kavithamini A; izaqathe, ubhatata, isipinashi, i-kale, i-zucchini, upelepele obomvu, ibhilikosi, owolintshi kanye nepentshisi.

Olunye ucwaningo lwabantu abayi-100 abaphakele ukudla okusekelwe okusanhlamvu lwathola ukuthi uvithamini A ukumuncwa kwensimbiKutholakale ukuthi irayisi linyuke ngo-200%, ukolweni ngo-80% kanti ummbila unyuke ngo-140%.

Ocwaningweni olufanayo, ukwengeza i-beta-carotene ekudleni kwandisa ukumuncwa kwerayisi ngamaphesenti angaphezu kuka-300, kanti ukwanda kukakolweni nommbila kwakungu-180%.

Inyama, Inhlanzi kanye Nezinkukhu

Inyama, inhlanzi kanye nenkukhu kuphela i-heme ukumuncwa kwensimbiAkugcini nje ngokuhlinzeka nge-hydration, futhi kusiza ukumuncwa kwefomu elingelona i-heme.

Ucwaningo luye lwabonisa ukuthi ukwengeza amagremu angu-75 enyama ekudleni akuyona i-heme. ukumuncwa kwensimbiibonise ukukhula cishe izikhathi ezi-2,5.

Ngokusekelwe kulokho okutholwe ocwaningweni, igremu elingu-1 lenyama, inhlanzi noma inkukhu kulinganiselwa ukuthi linikeza umphumela othuthukisayo ofana nalowo we-1mg kavithamini C.

Ukudla Okunciphisa Ukumuncwa kwe-ayoni

Njengoba nje okunye ukudla kukhulisa ukumuncwa, okunye kunciphisa ukumuncwa kwensimbi inomphumela. Isicelo ukudla okuvimbela ukumuncwa kwe-iron...

Ukudla Okuqukethe Phytate

I-Phytate noma i-phytic acidItholakala ekudleni okufana nokusanhlamvu, isoya, amantongomane, nemifino. Ngisho nenani elincane le-phytate ukumuncwa kwensimbikunganciphisa kakhulu i

Ocwaningweni olulodwa, cishe i-2 mg ye-phytate ekudleni ivimbele ukumuncwa kwensimbi ngo-18% uma yengezwe ukolweni.

Umphumela omubi we-phytate, i-heme efana ne-vitamin C noma inyama ukumuncwa kwensimbiKungavinjelwa ngokudla ukudla okwandayo

I-Calcium-Rich Foods

calciumKuyiminerali ebalulekile empilweni yamathambo. Nokho, ubufakazi obuthile ukumuncwa kwensimbiikhombisa ukuthi ivinjiwe.

Ucwaningo luye lwabonisa ukuthi ikhulu namashumi ayisithupha nanhlanu mg we-calcium obisini, ushizi, noma isithasiselo kunciphisa ukumuncwa ngo-50-60%.

Ukwandisa ukumuncwa kwe-iron, ukudla okune-calcium akumele kudliwe nokudla okune-iron. Endabeni yezithako, izithasiselo ze-calcium ne-iron kufanele zithathwe ngezikhathi ezahlukene zosuku, uma kungenzeka.

Ukudla Okuqukethe Polyphenols

Ama-polyphenols; Itholakala ngamanani ahlukahlukene ekudleni kwezitshalo naseziphuzweni ezinjengemifino, izithelo, okusanhlamvu nokusanhlamvu, itiye, ikhofi, newayini. Ikhofi netiye okuphuzwa ngesikhathi sokudla kunokuqukethwe okuphezulu kwe-polyphenol futhi akuna-heme. ukumuncwa kwensimbiyini evimbela.

Kwesinye isifundo, ukuphuza inkomishi yetiye elimnyama ngokudla kunciphisa ukumuncwa ngo-60-70%. Kodwa-ke, ukuncipha kokumuncwa kwaba ngama-20% kuphela lapho ababambiqhaza bephuza itiye phakathi kokudla.

Ukumelana nomphumela omubi we-polyphenols, kunconywa ukuphuza itiye noma ikhofi phakathi kokudla, hhayi ngokudla.

Yikuphi Ukudla Okuqukethe I-ayoni?

Kungenzeka ukuthi uzwile ukuthi ungayithola i-ayoni enyameni ebomvu, kodwa kukhona okunye ukudla okuqukethe okusansimbi ngokwemvelo. Ekudleni, i-iron ikhona ngezindlela ezimbili: i-heme ne-non-heme iron.

Imithombo ye-Heme Iron

I-Heme iron itholakala ekudleni kwezilwane okune-hemoglobin, njengenyama, inhlanzi nezinkukhu. I-Heme iron iyindlela engcono kakhulu yensimbi ngoba i-40% yayo imuncwa kalula ngumzimba wakho. Imithombo emihle yokudla ye-heme iron ihlanganisa:

- Inyama yenkomo

- Inyama yenkukhu

- Inkonyana edliwayo

- Izinhlanzi ezinjenge-halibut, i-haddock, i-sea bass, i-salmon noma i-tuna

- I-Shellfish, njengama-oyster nezimbaza.

- Inyama ebomvu kanye nezitho zomzimba ezifana nesibindi ziyimithombo emihle kakhulu.

Imithombo Yensimbi Engeyona I-heme

I-non-heme iron ivela ngokuyinhloko emithonjeni yezitshalo futhi itholakala okusanhlamvu, imifino kanye nokudla okuqinile. Izithako eziningi ziqukethe i-iron engeyona i-heme, kanye nefomu elinothiswe ngensimbi noma lengezwe ekudleni okuqinile.

Kulinganiselwa ukuthi i-85-90% yengqikithi ye-iron etholakalayo ivela kufomu le-non-heme futhi i-10-15% ivela kufomu le-heme. I-non-heme iron imuncwa umzimba imbi kakhulu kune-heme iron.

Imithombo emihle ye-non-heme iron ihlanganisa:

- Okusanhlamvu okuqinisiwe, irayisi, ukolweni nama-oats

– Imifino enamahlamvu aluhlaza okumnyama efana nesipinashi ne-kale

– Izithelo ezomisiwe ezifana omisiwe

– Indumba ezifana lamalentile kanye lesoya

Amathiphu Okwandisa Ukumuncwa kwe-Iron

Amathiphu alandelayo azokusiza ukwandise ukudla kwakho okusansimbi ekudleni:

Yidla inyama ebomvu nje

Lona umthombo ongcono kakhulu we-heme iron emuncwa kalula. Uma unenkinga yokuntula i-iron, ungadla izikhathi eziningana ngesonto.

Yidla inkukhu nenhlanzi

Lena imithombo emihle ye-heme iron.

Yidla ukudla okunothe ngovithamini C

I-Vitamin C nokumuncwa kwe-iron Kukhona ubudlelwano obuseduze phakathi heme ukwandisa ukumuncwa kwensimbi Yidla ukudla okunothe ngovithamini C ngesikhathi sokudla. Isibonelo, ijusi kalamula ekhanywe emifino enamahlamvu izokwandisa ukumuncwa.

Gwema ikhofi, itiye noma ubisi ngokudla

Zigweme ngesikhathi sokudla okune-iron. Phuza ikhofi noma itiye phakathi kokudla.

Khetha ukudla okunothe ngensimbi engeyona i-heme

Uma ungayidli inyama nenhlanzi, yidla inqwaba yezitshalo ezinothe ngokusansimbi.

Ukucwiliswa emanzini, ukuhluma nokuvutshelwa

Ukucwiliswa emanzini, ukuhluma kanye nokuvutshelwa kokusanhlamvu nemifino kunciphisa inani lama-phytates avela ngokwemvelo kulokhu kudla. ukumuncwa kwensimbiiyakwandisa.

Yidla ukudla okunothe nge-lysine

Lizin ukudla izitshalo ezifana nemifino kanye nequinoa ecebile nge-amino acid ukumuncwaingakwandisa.

Ngenxa yalokho;

I-iron iyiminerali ebalulekile ekusebenzeni komzimba. Kunezinhlobo ezimbili zokudla: i-heme ne-non-heme. Inyama, inhlanzi nezinkukhu ziqukethe uhlobo lwe-heme, olumuncwa kalula ngumzimba.

I-iron engeyona i-heme itholakala kakhulu ekudleni okuvela ezitshalweni, kodwa leli fomu linzima ngomzimba ukumunca.

Ungakwazi ukwandisa ukumuncwa komzimba wakho ngokudla ukudla okunovithamini C, uvithamini A, inyama, inhlanzi nezinkukhu ekudleni kwakho. Ngakolunye uhlangothi, ukudla okuqukethe i-phytates, i-calcium nama-polyphenols, ukumuncwa kwensimbiingakuvimbela.