Ukutya okuphezulu oku-12 okutyebileyo ngentsimbi kwabaLimi

Amagama Aphezulu Ebantwaneni

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Ukutya okunezakha-mzimba okunexabiso elilinganayo leevithamini, iiproteni, iiminerali kunye nezondlo kubalulekile ukugcina umzimba usempilweni.

Intsimbi, umzekelo, yenye yeemicronutrient ezibalulekileyo kwimveliso yehemoglobin, ehambisa ioksijini egazini. Uninzi lokutya okungathathi imifuno kuqulethe isixa esihle sensimbi. Nangona kunjalo, oku akuthethi ukuba ukutya kwemifuno akuqukethe i-iron. Eli nqaku liza kuxubusha ngokutya okutyiwa ngabantu abatyebile ngentsimbi.

Kutheni le nto ifunwa yintsimbi ngumzimba?

Intsimbi sisimbiwa esifunekayo emzimbeni ukuhambisa ioksijini emzimbeni wonke. Ukungabikho kwentsimbi emzimbeni kukhokelela kwi-anemia ebonakaliswa kukudinwa, ubuthathaka kunye nokungakwazi kwamajoni omzimba ukulwa usulelo. Intsimbi ikwabalulekile ekugcineni ulusu, iinwele kunye neenzipho ezisempilweni.

Zimbini iindlela zentsimbi - ihemme yentsimbi (inyama, iqanda kunye nokutya kwaselwandle) kunye ne-non-heme iron (ukutya okusekwe kwizityalo) ^[1] .

Ke, ukuba ungutya imifuno, faka oku kutya kwemifuno kutyebe ngentsimbi kukutya kwakho.

Ukutya okuTyebileyo kwentsimbi kwabalimi

1. Iilentile

Iilentili zizimbotyi ezizaliswe yintsimbi kwaye zinezixa ezaneleyo zeproteni, folate, manganese, carbohydrate ezintsonkothileyo, B iivithamini, potassium kunye nefayibha. Oku kwenza iilentile enye yezona zinto zityebileyo zokutya okune-iron kubantu abatya inyama. Inkqubo ye- izibonelelo zempilo zokutya iilensi Ngaba behlisa umngcipheko wesifo sentliziyo, umhlaza, ukutyeba kakhulu kunye neswekile ^[Mbini] .

• Isinyithi kwi-100 g yeelensi - 3.3 mg

2. Iitapile

Iitapile kukutya okutyiwa kutyiwa kumazwe amaninzi. Iyaziwa ngokungafaniyo ngenxa yokuba inokupheka ngeendlela ezininzi ezinje ngeetapile ezicujiweyo, isuphu yeetapile, iitapile ezibhakiweyo, njl.

Le mifuno yesitatshi ngumthombo olungileyo wentsimbi, ifayibha yokutya, ikhalsiyam, potassium, ivithamin C, imagniziyam kunye nevithamini B6 ^[3] . Nangona kunjalo, abantu abazama ukunciphisa umzimba kufuneka batye iitapile ngesixa esilinganiselweyo.

• Isinyithi kwi-100 g yeetapile - 0.8 mg

3. Imbewu

Imbewu efana nembewu yethanga, imbewu yesesame, imbewu ye-hemp kunye neeflakisi zityebile nge-iron kwaye ziqulathe izixa ezifanelekileyo ze-fiber, i-magnesium, i-zinc, i-calcium, i-selenium, i-antioxidants, iprotein yezityalo kunye nezinye izinto ezihlanganisiweyo zezityalo ^[4] . Ezi zimbewu zikwangumthombo ogqwesileyo we-omega 3 fatty acids kunye ne-omega 6 fatty acids eziyimfuneko kwintliziyo nakwimpilo yengqondo ^[5] .

• Isinyithi kwi-100 g yembewu yamathanga - 3.3 mg
• Isinyithi kwi-100 g yeesame zembewu - 14.6 mg
• Isinyithi kwi-100 g yeembewu ze-hemp - 13.33 mg
• Isinyithi kwi-100 g yeflakisi - 5.7 mg

4. Amandongomane

Amandongomane namandongomane butters ngomnye umthombo otyebileyo wesityalo oqukethe izixa ezilungileyo zeprotheyini, amafutha alungileyo, ifayibha, iivithamini kunye neeminerali, ii-antioxidants kunye nezihlanganisi zezityalo eziluncedo. Amandongomane afana namandongomane e-cashew, ii-almonds, iipine nut, iipistachios kunye namantongomane e-macadamia aqulathe isixa esikhulu sensimbi esiza kunceda ekwandiseni inani le-hemoglobin ^[6] . Ezi ndongomane zingumthombo olungileyo we-omega 3 kunye ne-omega 6 fatty acids ezithintela ukuqala kwesifo sentliziyo kunye nokunciphisa uxinzelelo lwegazi.

• Isinyithi kwi-100 g yamasheya e-cashew-6.7 mg
• Isinyithi kwi-100 g yeamangile - 3.7 mg
• Isinyithi kwi-100 g yamandongomane ompayini - 5.5 mg
• Isinyithi kwi-100 g yeepistachios - 3.9 mg
• Isinyithi kwi-100 g yamandongomane macadamia - 3.7 mg

5. Imifuno eluhlaza eluhlaza

Imifuno enjengamagqabi aluhlaza, ibroccoli, ihlumelo laseBrussels, ikhaphetshu, i-beetroot, njl., Zinomxholo we-iron non-heme ophezulu. Banobutyebi kwi-vitamin C eyonyusa ukufunxwa kwentsimbi emzimbeni ^[7] , ^[8] . Ukongeza, ukutya le mifuno kuya kunika umzimba wakho ifayibha, ii-antioxidants, iivithamini kunye neeminerali.

• Intsimbi 100 g isipinatshi - 2.7 mg
• Isinyithi kwi-100 g kale - 1.5 mg
• Isinyithi kwi-100 g ihluma laseBrussels - 1.4 mg
• Isinyithi kwi-100 g beetroot - 0.8 mg
• Isinyithi kwi-100 g iklabishi - 0.5 mg

6. Tofu

I-Tofu yenziwa ngokudibanisa ubisi kwiisoya. Imifuno kunye nemifuno kufuneka idle i-tofu eninzi kuba iqulethe i-calcium, isinyithi kunye neprotheni eyanciphisa umdlavuza wesibeletho, umdlavuza webele kunye nomngcipheko wesifo senhliziyo, ngokutsho kwesifundo ^[9] . I-Tofu inokufumaneka kwiifom ezahlukeneyo ezinjenge-soft, i-silken kunye ne-firm and you can have them grilled or fried.

• Isinyithi kwi-100 g tofu - 5.4 mg

7. Iicereals eziqinisiweyo

Isiriyeli zesidlo sakusasa ezibandakanya i-oats, isidudu, i-bran flakes, i-muesli, ingqolowa ingqolowa njl. Ngokusisiseko, ukutya okutya okuqinileyo okuneeswekile ezinje nge-oatmeal zithathwa njengezona zokutya zityebileyo ngentsimbi. Kulula ukupheka kwaye zilungele kakhulu iivenji kunye nemifuno. Oats ziqulathe ifayibha enyibilikayo ebizwa ngokuba yi-beta-glucan eyanciphisa i-cholesterol kunye nokuphucula impilo yamathumbu ^[10] . Nangona kunjalo, kuyacetyiswa ukuba kudliwe i-oats ngexabiso eliphakathi njengoko umxholo ophakamileyo we-phytate uthintela ukufunxwa kwentsimbi ^{[Shumi elinanye]} .

• Isinyithi kwi-100 g oatmeal - 6 mg
• Isinyithi kwi-100 g ye-porridge - 3.7 mg

8. Iimbotyi zezintso

Iimbotyi zezintso zinefayibha ephezulu kunye nomxholo weprotein obenza ukuba babe kukutya okunempilo kwabo batya inyama. Umxholo wabo ocebileyo wentsimbi unokunyusa amanqanaba akho e-hemoglobin kwaye unciphise amathuba okuba negazi. Ngaphandle koku, iimbotyi zezintso yimithombo efanelekileyo yefayibha, iikhabhohayidrethi ezinzima, i-potassium, i-phosphorus, i-manganese, i-folate kunye nezinye izityalo eziyinzuzo.

• Isinyithi kwi-100 g yeembotyi zezintso - 8.2 mg

9. Isiqinisekiso

I-Amaranth yingqolowa yasendulo engenagluten eyintsusa epheleleyo yeprotheni kunye nezinye izakha mzimba ezibalulekileyo ezinje nge manganese, magnesium, iron, fiber kunye ne antioxidants. Ngokophononongo lophononongo, amaranth iinkozo zinciphisa amanqanaba eswekile yegazi, icholesterol, iphucula ukusebenza komzimba kunye noxinzelelo lwegazi kwaye okona kubaluleke kakhulu, kunciphisa umngcipheko weanemia ^[12] .

• Isinyithi kwi-100 g amaranth - 2.1 mg

10. Amakhowa

Iindidi ezithile zamakhowa zinesixa esikhulu sentsimbi. Umzekelo, i-oyster mushroom iqulethe okuphindwe kabini kunesinyithi njengamakhowa amaqhosha, amakhowa e-shiitake kunye ne-portobello mushroom ^[13] . Amakhowa asezantsi kwiikhalori kwaye ane-fiber, protein, iivithamini ze-B, i-selenium, ithusi, i-potassium kunye ne-vitamin D. Zonke ezi zinto zinceda ekwenzeni igalelo kwimpilo yentliziyo, ukunciphisa uxinzelelo lwegazi, ukomeleza amathambo, njl.

• Isinyithi kwi-100 g oyster mushroom - 1.33 mg
• Isinyithi kwi-100 g yamaqhowa ama-mushroom - 0.80 mg
• Isinyithi kwi-100 g ye-shiitake mushroom - 0.41 mg
• Isinyithi kwi-100 g ye-portobello mushroom - 0.31 mg

11. IQuinoa

IQuinoa yenye yeenkozo ezipheleleyo ezine-iron eninzi kwaye ikwacebile nge-copper, manganese, magnesium, folate kunye nezinye izakha mzimba. Iquinoa kukutya okugqibeleleyo kwabatyayo njengoko kungumthombo opheleleyo weeprotein, upakishwe ugcwele ifayibha, iikhabhohayidrethi ezinzima, iivithamini kunye neeminerali. Uphononongo lubonisa ukuba iipropathio ze-quinoa's antioxidant zehlisa umngcipheko woxinzelelo lwegazi kunye nohlobo lweswekile yesi-2 ^[14] .

• Isinyithi kwi-100 g quinoa - 4.57 mg

12. Iitumato ezomiswe lilanga

Iitumato ezomiswe lilanga ziitamati ezivuthiweyo ezomisiweyo elangeni. Ziphezulu kwii-antioxidants ezinjenge-lycopene, iivithamini kunye neeminerals kwaye okona kubaluleke kakhulu, zingumthombo obalaseleyo we-iron. I-antioxidant lycopene yaziwa ukunciphisa umngcipheko womhlaza kunye nezifo ezinxulumene nobudala njengokuwohloka kwe-macular kunye ne-cataract.

• Isinyithi kwi-100 g iitumato ezomiswe lilanga - 2.7 mg

Uyonyusa njani ukufunxwa kwentsimbi kukutya okusekwe kwizityalo

Isinyithi se-Heme esifunyenwe kwinyama nakumaqanda sithathwa ngokulula ngumzimba xa kuthelekiswa nentsimbi engeyiyo-heme efumaneka kwizityalo. Ke, imifuno kunye nemifuno kufuneka iphindwe kabini ukutya kwentsimbi ukuthintela ukunqongophala kwentsimbi.

Nantsi into onokuyenza ukunceda ukubamba intsimbi engeyiyo-heme ngcono:

• Sebenzisa ukutya okutyebileyo kwe-vitamin C kunye nokutya okusekwe kwizityalo ukunceda ukwandisa ukufunxwa kwentsimbi engena-heme.

• Ukuntshula izihluma kunye neembotyi kuya kuphucula ukufakwa kwesinyithi kwaye kunciphise inani leepytates ezithintela ukufunxwa kwentsimbi.

• Ukutya iquinoa kunye nembotyi etyebileyo kwi-amino acid lysine kunye nokutya okune-iron kuya kunceda ekwandiseni ukufunxwa kwentsimbi.

• Kunqabe ukusela ikofu kunye neti kunye nokutya njengoko kunciphisa ukufakwa kwentsimbi ^{[Shumi elinantlanu]} .

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8. [8]I-Lynch, S. R., kunye ne-Cook, J. D. (1980). Unxibelelwano lwevithamini C kunye nentsimbi. Izibhengezo zeZiko lezeNzululwazi laseNew York, 355 (1), 32-44.
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11. [Shumi elinanye]URossander-Hulthen, L., Gleerup, A., kunye noHallberg, L. (1990). Ukuthintela ukusebenza kweemveliso ze-oat kukungafuneki kwe-iron ha-haem emntwini. Ijenali yaseYurophu yesondlo sezonyango, i-44 (11), 783-791.
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