Products ayoni ngesixa-mali esikhulu. Imfuneko yemihla ngemihla zentsimbi

Ayoni yeyona ndlela iqhelekileyo ubabalo yokuswela izondlo. Isikakhulu sifo kwenzeka phakathi abafazi abakhulelweyo kunye nabantwana abancinane. Ukungaphumeleli ukufumana ngokwaneleyo lwesi sakhi mkhondo kunokukhokelela ayoni anemia ndikwenze ube ezithandwa kakhulu sisifo kunye nezifo. Ukongezelela, oko kubangele ngisho unikezelo mveku e abafazi abakhulelweyo.

Indima ephambili yentsimbi emzimbeni - ukuthwala umoya wonke umzimba. Kusebenza njengenye yeekhomponenti ezingundoqo ikhemikali ekuthiwa ihemoglobin, leyo ethwala ioksijini amaphaphu kuwo onke amalungu omzimba. Iron oluhlala kakhulu esibindini lwethu kunye nezihlunu.

Le yezimbiwa wokulanda ezifumaneka ekutyeni ezininzi yaye ukho iifom ezimbini: heme and non-heme. Uhlobo lokuqala ako ngcono libhunga yaye ukho kuzo ukutya kwesilwanyana soqobo. Le ntlanzi, iinkukhu kunye nenyama. IMvana, yenkomo kunye yehagu kufuneka kwanele ekutyeni ukuba eqhelekileyo yokusebenza komzimba. yentsimbi Non-heme ifumaneka ikakhulu imithombo yemifuno ezifana neembotyi, imidumba kunye nemifuno eluhlaza kunye ezithile kwiziqhamo (umxholo yesinyithi nodibaniso ivithamin C).

Ukugcina ukulingana intsimbi emzimbeni

Ukuze kugcinwe eseleyo sakhi emzimbeni, kuyimfuneko makasizalise ukutya imali leyo ilahlekileyo yonke imihla. Iphume emzimbeni kunye endleni, umchamo, iiseli ulusu, umbilo, iinwele kunye nezikhonkwane. Xa abafazi kwenzeka ukulahleka yentsimbi esexesheni, ngoko ke kufuneka inani elikhulu Micro apha ekutyeni. Ukongeza, umntu ngamnye kufuneka isixa esaneleyo iyeza ekutyeni ngemihla ukugcina inqanaba yayo eyaneleyo kwixesha elide.

Xa umzimba wamkela idosi eyimfuneko yesinyithi, oko igcina emzimbeni kancane. Ukuba oku kuqhubeka ixesha elide basenokuba ayoni anemia.

imithombo yesinyithi ekutyeni

Imali yentsimbi, ekufuneka ziphele kuxhomekeke kubudala bakho kunye nesini. kukho imithombo intle lwesi sakhi ezenziwe ngemveliso yezilwanyana. Oku ikakhulu inyama ebomvu kunye zesibindi. Kodwa ke, ungakwazi ukufumana isabelo kakuhle lwesiyobisi imithombo non-isilwanyana ezifana.

Ngoko ke, wobeka phi na ke kufuneka ukufumana usuku lwesi sakhi umkhondo? Abasetyhini ibanga lobudala ukusuka kwiminyaka-19 ukuya ku-50 ubudala kufuneka kudla 18 mg nesinyithi ngosuku (kwaye nge-27 mg ngakumbi xa ukhulelwe), ngoxa abantu kweli phakade kufuneka kuphela 8 mg.

Njengoko oogqirha bathi, kukho iindidi ezimbini yesinyithi imithombo ukutya, izilwanyana kunye nezityalo. Kubalulekile ukuba zombini iindidi ezi awayesoloko kwisidlo sakho. Ukuphumeza oku rhoqo, kuyimfuneko ukwazi ukutya eziqulathe intsimbi ngesixa-mali esikhulu. Yintoni uluhlu lwabo kulinganisiwe?

kwesibindi

Ezo amalungu angaphakathi zezilwanyana, ezifana isibindi kunye guts ziphakathi imithombo best zentsimbi kunye bonus ongezwe ngokohlobo imixholo nezinye iiminerali, iivithamini kunye neeproteni. Beef isibindi yohlukile umxholo emangalisayo phezulu kule sakhi - phantse 5 mg isilayi nganye. Inxalenye yale mveliso igutyungelwe ngaphezu kwe-kota enye efunekayo yemihla ngemihla isinyithi abafazi abadala. Ihagu isibindi kwakhona ukhetho elungileyo, kuba iqulathe kwakhona eninzi ivithamin C Ukongeza, oko ingcamla enencasa zamva, nto leyo enika ithuba elikhulu swing ngqondweni zokupheka.

Nangona kunjalo, qaphela ukuba komo isibindi okanye yehagu kufuneka niphetshethwe izixa ngomlinganiselo, ngokuba le mveliso umntu umxholo ophezulu cholesterol. Nokuba abasetyhini abakhulelweyo kufuneka ukunciphisa sesibindi ekutyeni, ngenxa yokuba amanqanaba aphezulu kakhulu vitamin A, equlethwe kule mveliso, kunokubangela kwasekuzalweni.

Ukuba akunguye fan ndibutyabeke ngomswane, ungakwazi ngokukhuselekileyo usebenzise amanye iiproteni zezilwanyana - umzekelo, iqanda sac (equlathe milligrams 3 yesinyithi imveliso isiqingatha sekomityi) okanye inyama ebomvu. IMvana okanye yenkomo kuya kwanela ukugcina mpilo. Ezi mveliso akhawunti kuba grams-2 ukuya kwemi-3 mg microelement 100.

kwaselwandle

ukutya okunjalo ezifana nokutya kwaselwandle, kuya kukunceda ufumane ezininzi izinto eziyimfuneko, azafunyanelwa ndawo. Bivalves (umzekelo, iimbaza kunye iimbatyisi) kunye squid - ayimveliso equlethe okuninzi yentsimbi kwakunye zinc kunye novithamini B12. Omnye inikeza Udlile Oyster ukusuka mg-3 ukuya kwezi-5 zezi zixhobo zokufunda. Ngenxa yoko, unandipha ipleyiti kwabo iziyolo ezinjalo elwandle, wena ngaphezulu imfuneko mihla le, azafunyanelwa ndawo.

Ukuba oysters, iimbaza kunye nezinye saselwandle esineqokobhe hayi ukuze zifakwe kwi menu yakho yesiqhelo yemihla ngemihla, kuyimisela kunye nezinye iimveliso zaselwandle ayoni ngesixa-mali esikhulu. Umzekelo, haddock, nesalmon kunye tuna nazo imithombo ezilungileyo sakhi, nangona enasilela ngayo beembaza.

phuphu-ertyisi

Le imidumba yi kakuhle inika umzimba wakho nge yentsimbi (5 mg yentsimbi nganye imveliso indebe) kwaye inikeza idosi enkulu protini. Oku kwenza iiertyisi khetho efanelekileyo ukuze inyama. Le mveliso - ayilolongezo okumnandi salads nepasta izitya, kwakunye nto elungileyo edityanisiweyo salsa-uhlobo sauce.

Ukuba akukho fan okuneoli nzima, kodwa ufuna ukutya rhoqo okune isinyithi ezininzi, unako ukulungiselela nehummus zakho zasekhaya.

muesli Wholegrain kunye isidudu

Ngaba uyamthanda cereal ukutya isidlo sakusasa? Le ukukhetha elihle eya kukuvumela ukuba ukuqala usuku ngalunye ukusetyenziswa zonke izinto okuphathelene iluncedo kunye neevithamini. Phambi kokuba uthenge uqiniseke ukukhangela ileyibhile imveliso uze ujonge nokwakheka imichiza. Ezinye iintlobo papa zinika ukusuka 90 ukuya kwi-100 ekhulwini ngemihla imfuneko intsimbi ngaxeshanye kunye namanye iivithamini kunye neeminerali (zomzimba, zinc, calcium, kunye novithamini B).

imbewu ithanga

Ngaba ubusazi ukuba le ivumba yasekwindla popular esisityebi kunene yentsimbi? Enye iglasi imbewu yonke iqulethe 2 mg yentsimbi, ngelixa iglasi kuye nyulu nuclei-10 mg izinto. Ngamanye amazwi ke, eyona nto ogqibeleleyo ezahlukeneyo izitya eziyingenelo. Imbewu ukungcamla kakhulu kwaye kulula ukudibanisa kunye nezinye iimveliso, ngoko ngokufuthi ke ezidityaniswe isonka okanye namaqebengwana, kwakunye nto crunchy in salads. Oogqirha bacebisa ukuthenga yosiwe ezingenatyuwa imbewu ithanga kwaye uwagcine Ukugunda njengoko izimuncumuncu olukhawulezayo esempilweni.

zesoya

Enye Isiqingatha indebe zilegumes abangaphezulu kwama-4 zentsimbi mg. Kwakhona ke ngowona mthombo kwezinto ezibalulekileyo ezifana nobhedu, nto leyo ekhuthaza ukugcinwa imithambo yegazi inkqubo yomzimba yokuzikhusela, yaye manganese -necessity zizondlo into ephathelele ezininzi kwiinkqubo kwemichiza emzimbeni. Ukongeza, iimbotyi zesoya ziphezulu kakhulu ngakwicala leeprothini kunye nefayibha, kwaye osisityebi iivithamini kunye acid kumafa yayo.

Zokudla Sicebisa ukudibanisa iimbotyi zesoya ibe izitya yemifuno edityanisiweyo. Ukongezelela, inokuba ayilolongezo okumnandi pasta izitya. Ukuba oyifunayo, ukuba ingasetyenziswa ngokwabo, ulifefe nje ityuwa encinane ulwandle.

iimbotyi

Iimbotyi onke amabakala ngowona mthombo zesinyithi iqulathe ukusuka 3 7 mg le compound indebe nganye. Ukukhetha ukutya eziqulathe isinyithi amanani amakhulu, abaninzi ucinga ukuba mawuzisebenzise njani. Iimbotyi akudali ngxaki. It zinokudityaniswa kunye iimveliso ezifana ikhaphetshu, iipepile, broccoli, cauliflower, leyo abe umxholo omkhulu ivithamin C Le zimbiwa, nto leyo ekhuthaza ukufunxeka yentsimbi emzimbeni. Unakho ukongeza iimbotyi ukuya isaladi, ukupheka ukusuka okubizwa yakhe kudityaniswe nemifuno ekrwada okanye ongeze isophu. The amathuba uhide!

nesityu

Oku olunye uhlobo zilegumes, nto leyo lubonakala ngokuba eninzi yentsimbi. neentlumayo eziphekiweyo ukubonelela 6 mg (kwaye nkqu nangaphezulu) ngenxa microcell imveliso yeglasi. Kwakhona zizityebi ifayibha, apho kuwanelisa ngokukhawuleza, cholesterol, kwakunye uncedo ukugcina amaqondo eswekile yegazi. Le mveliso kwakhona nto ubhetyebhetye kakhulu ekuphekeni, kwaye zafakwa nakuwuphi na esidlweni - evela isuphu neesaladi ukuba iihambhega kunye nezinye ukutya fast.

isipinatshi

Ezi iimveliso eziqulathe yentsimbi (uluhlu leyo linikwa kweli nqaku) kufuneka sibandakanye isipinatshi. Kwaye imveliso crude kwaye thermally baphathwe ke imithombo ogqwesileyo umkhondo element. Kulo mzekelo, ukusetyenziswa isipinatshi kunceda umzimba ukufunxa izondlo lula ngakumbi. Kuphela iglasi enye imveliso okuphekiweyo inika umzimba 6 mg yentsimbi, kwaye kananjalo ifayibha, iiproteins, calcium, neevithamini A no E.

Ngaphandle kokuba amagqabi aluhlaza of mabandla abaninzi nje, ingakumbi abantwana, ukuba ongezwe ezahlukeneyo izitya ezintsonkothileyo njenge nto emfihlekweni. Oku kuluncedo ngakumbi xa zidityaniswe ne ukutya esisityebi ivithamin C Ukuze abantwana, ungakwazi ukupheka begilana amaqanda kunye isipinatshi luyacolwa zinqunqwe kunye lasagna yemifuno.

sesame

sesame babe incasa emnandi Nutty kwaye ngexesha elinye linikezele umthombo omangalisayo yentsimbi. Oku imbewu izityalo oilseed, eziqulathe 20 mg yesinyithi imveliso njengokwasesipilini. Ukongeza, ukuba azakubalulwa inani elikhulu izondlo ezibalulekileyo ezifana phosphorus, ikopolo, novithamini E zinc. Indlela elula ukutshintsha imbewu ibe ukutya kwakho - kukuba ukongeza kwi isaladi. icephe ngalinye sesame lidibanisa i mlligrams yesinyithi kwisidlo sakho yonke imihla. Ngaphezu koko, ezi mbewu zinokusetyenziswa ngeendlela ezininzi iilekese kunye dessert.

Ngoko ke, siye ingqalelo iimveliso eziqulathe isinyithi ngesixa-mali esikhulu. They are uju enkulu, kwaye lula wadityaniswa otya ngayo yonke imihla. Nangona kunjalo, olu luhlu ngasentla ukunika impendulo ngokupheleleyo umbuzo into eninzi yentsimbi. Le yezimbiwa wokulanda ikwafunyanwa amaqunube ezininzi kunye neziqhamo (currants, iiapilkosi), iziqhamo ezomisiweyo (amakhiwane, zeerasintyisi), njalo-njalo. Kufuneka nje ukukhumbula ukuba ukutya ngemihla kumelwe kuhambe.