Iron aqulethe ukutya

Iron - zako i umkhondo ezimbiwa ebalulekileyo kunceda izithuthi ioksijini ancedisana (iiseli) ye ephilayo. Ngokuba umntu ukuphila obuqhelekileyo kufuna 1.5 mg yentsimbi ngosuku, kodwa ucinga ukuba ukwamkelwa wendele% 10 kuphela umbandela, izinga ukusetyenziswa imihla 15 mg. Le mali element mkhondo zingafumaneka ngokuthi lutye iimveliso zesinyithi aqulethe, ezo phantse usoloko itafile. Eyona nto ibalulekileyo - khumbula ukuba ukunqongophala (kunye nako ngokugqithiseleyo) yesinyithi umzimba ikhokelela nemiphumo engathandekiyo.

iimveliso Iron

Iron ekutyeni isilwanyana ukwetyisa lula ngakumbi. Ingakumbi zizityebi kule inyama ielementi chaza kunye ndibutyabeke ngomswane: wesibindi, nezintso kunye nemiphunga. ifumile Shrimp ngokwaneleyo, isilwanyana caviar ngayo iintlanzi yentsimbi. Iron yezityalo yayingeyonxalenye mandundu kakhulu ngaphezu isilwanyana, kodwa ezi mveliso yentsimbi aqulethe ziluncedo kakhulu ngenxa yeziqulatho yabo iivithamini amanye amaqela:

• Ubunkokheli phakathi plant okune nangesinyithi, ndibala amakhowa amhlophe (zombini IiReggaeton eyomileyo). Ngelishwa, abakwazi ukuba zingathathwa ngokuba iimveliso abantwana, njengoko inkqubo yokucola abantwana kwiminyaka 5-7 ayikho nako ukudla amakhowa, ubuncinane ukuze kuxhamle umzimba.
• Kwindawo yesibini ezi mbotyi: neembotyi, neentlumaya, ertyisi, iimbotyi - iimveliso zentsimbi kakhulu ekucebiseni komphefumlo nolufikelelekayo. Kuba abafazi abakhulelweyo, ukuba unciphe kuluhlu umlomo, ingakumbi ezintathu wesithathu, njengoko igalelo ngegesi ngokugqithiseleyo.
• Phakathi imveliso yeziqhamo kunye nentsimbi yemifuno - apile, yeepesika, iibhanana, iiapilkosi, iitapile, iminqathe, cauliflower, isipinatshi.
• Phakathi berry kunye namandongomane - walnuts kunye neeamangile, amaqunube, iiblueberries kunye rasberries.
• Kwaye kakhulu intsimbi okuziinkozo izityebi zakhona buckwheat kunye nengqolowa.

  Umxholo Iron, ezi mveliso malunga ukwahlula phakathi kwamaqela alandelayo (mg 100 g ngamnye.):

• 35 mg - Amakhowa ezimhlophe yomile;
• 20-10 mg - inyama yehagu kwesibindi, imiphunga, nembeleko, igwele yamazimba, Ingca yolwandle, iimbewu ithanga, ikoko, neentlumaya, sesame;
• 10-5 mg - isibindi (yenkomo, inyama yenkukhu), iqanda sac, chicken intliziyo ulwimi (yehagu, yenkomo);
• 5-1 mg - inyama umvundla, inyama yenkukhu, inyama yehagu, imvana, inyama yenkomo, buckwheat, amaqanda izagwityi, ertyisi, black caviar, iiblueberries, unama, iimbotyi, amakhowa fresh, currants, iimbotyi, iiapilkosi, neentyantyambo zeamangile, yeepesika, irye isonka, zeerasintyisi, isipinatshi, walnuts, umbona, ama-apile, rasberries;
• ku 1 mg - iminqathe, iibhanana, iitapile.

  nokwenziwa yentsimbi ngumzimba

  Iron hoxa ngokusebenzisa iimveliso, hayi izakhiwo vitamin-ezimbiwa, kubalulekile ukukhumbula la macandelo alandelayo:

1. Vitamin C no B12 nokukhuthaza nokufunxwa ngokukhawuleza yentsimbi. Ngoko zama ukukhetha ilungelo ukuhlanganiswa kweemveliso. Umzekelo, ukuba isaladi iziqhamo, ngoko ukongeza iibhanana kunye nama-apile wasibeka-orenji okanye tangerine, kwaye inyama ingcono ukuze alunxulumanise nezimo okanye imifuno, ezifana pepper okanye cauliflower.
2. Calcium abangaphangeliyo ukufakwa intsimbi, ngoko musani ukudla ukutya yentsimbi aqulethe kunye protein (itshizi, ucwambu ezimuncu okanye ubisi).
3. Products equlathe tannins (yewayini ebomvu, iti okanye ikofu) musa ukufaka igalelo epheleleyo kwaye echanekileyo ukufunxeka yentsimbi.