Yeka isithelo yensimbi kakhulu? Yikuphi imifino okunothe?

ukusebenza evamile umzimba, kuhlanganise umzimba, akunakwenzeka ngaphandle ezifana a ewusizo futhi ezibalulekile chemical isici njengensimbi, ekhona e-hemoglobin. Kuvumela ukugcwalisa ngokushesha wonke amangqamuzana omzimba wethu zihlangana nomoya-mpilo ukuyibeka kubo bonke kwezitho zangaphakathi. Inani elanele yensimbi kunciphisa amathuba ukucindezeleka nokucindezeleka, kuqinisa amasosha omzimba. Ububi Fe kuholela sokuntuleka kwegazi kanye nezinye izinkinga zempilo. Thola nathi ezidingekayo nemfuneko nsuku zonke lesi sakhi kungenzeka ukudla, kodwa ukuthi odinga ukukwazi, isibonelo, lapho isithelo yensimbi kakhulu, ilapho e imifino kanye nezinye izinhlobo zokudla.

Yiziphi izinhlobo nokusansimbi?

Iron zingahlukaniswa zibe izinhlobo ezimbili: i-heme futhi okungezona heme. Esimweni sokuqala, lisho isici chemical eziqukethwe imithombo ukudla isilwane. Isibonelo okuphawuleka inyama, inhlanzi kanye inkukhu. Esimeni sesibili, kucatshangwa insimbi eziqukethwe imifino nezithelo abathandwa abantu abaningi.

Umehluko phakathi lokuqala nelesibili kuyinto degree of digestibility of esibaluleke kangaka futhi kudingekile ekuphileni kwethu njengoba isici Fe. Ukuze uqhathanise: lapho imikhiqizo oqothulayo equkethe i-heme yensimbi esivuna mayelana 15-35%, we-non-heme - 2-20%.

imikhiqizo Yikuphi inyama ayinsimbi?

Ukuze ngokuzimela ukubhekana ukudla kwesokudla, udinga ukukhetha amalungiselelo afanele. Nazi ezinye isampula okusansimbi ekudleni okunothe ngayo (uhlu ishiywa ukuze kube lula kuwe):

• Inyama yenkonyana isibindi (100 g inyama esinjalo 14 mg Fe);
• yengulube kwesibindi (100 g equkethwe 12 mg yensimbi);
• inkukhu kwesibindi (B100 g - 8.6 mg);
• yenkomo kwesibindi (100 g - 5.7 mg.);
• yenkomo (3.2 mg.);
• yemvu (2.3 mg);
• turkey (1.8 mg);
• yengulube (1.5 mg).

Kuyaphawuleka ukuthi lo mnyama inyama, ayanda iphesenti yensimbi iqukethe. Ngakho, inkukhu emnyama sizoqukatha 1.4 mg Fe, nokukhanya 1 mg. Uyabona umehluko?

Kungakhathaliseki kukhona insimbi kwasolwandle?

Kunezici eziningi yensimbi zikhona kwasolwandle nenhlanzi. Ikakhulukazi, inani elikhulu element chemical ekhona shellfish. Ngo yesibili endaweni izinqolobane Fe kukhona izimbaza nge 6.8 mg - le oyster wesithathu (5.7 mg), owesine - ethinini imbiza metal (2.9 mg), owesihlanu - nezimfanzi amancane ezinamagobolondo - 1 , 7 mg, eyesithupha - okusemathinini tuna - 1.4 mg. Inani elincane lama-yensimbi ekhona inhlanzi kahle usawoti, mackerel nezinye zinhlobo zezinhlanzi.

okuqukethwe yensimbi e ukudla: Ithebula

Ngaphezu kwasolwandle futhi inyama, has yensimbi e amaqanda. Inombolo ephelele izakhi therein imayelana 2.5 mg. Lo msuka chemical elikhona nuts kakhulu. Ngokwesibonelo, e pistachios husked liqukethe okungenani 4.8 mg.

I hazelnuts kangakanani 3.2 mg, e amantongomane okuluhlaza - 4.6 mg, alimondi kancane kancane - 4.2 mg, futhi walnuts kanye isicinganani nucleoli nuts - 3.8 kanye 3.6 mg, ngokulandelana. Pine nati abakwazi ukuqhosha wokuqukethwe lelisetulu yensimbi. Kuzo 3 kuphela mg. Konke lokhu iyatholakala ngalinye umkhiqizo, equkethe yensimbi. Ngayiphi imikhiqizo kakhulu Fe, uchaze ngezansi.

Kube Fe e imbewu ithanga (14 mg) kanye imbewu sunflower (6.8 mg). Esikhathini sawo sokuphila Sesame 14.6 mg. Ukuba khona yensimbi ezitholakala ekhemisi kanye hematogenous - 4 mg. Lolu qwembe okumnandi nge tincetu, ukunambitha like toffee. Futhi ihlangabezana esihlengiwe anaemia isici kule mikhiqizo elandelayo:

• ushizi (Swiss kuyinto 19 mg);
• ubisi (0.1 mg);
• ayi kanye nemikhiqizo inyama (1.9-1.7 mg);
• inhlanzi Roe (1.8 mg);
• pasta nesitolo imikhiqizo (1,2-3,9 mg);
• uju (1.1 mg);
• amakhowe amhlophe (35 mg);
• izaqheqhe (0.4 mg);
• nokunye okufana nokolweni iphalishi (8.3 mg);
• imvubelo elikulesi (18.1 mg);
• cocoa (12.5 mg);
• ibhotela (0.1 mg);
• ufulawa nabanye.

Nasi ithebula isampula (okuqukethwe yensimbi e ukudla):

ocebile kakhulu okuqukethwe enikeziwe chemical isici kubhekwa isiraphu (21.5 mg). Inombolo irekhodi element agcinwe zasolwandle (16 mg).

Yini izithelo izithelo ayinsimbi?

I amajikijolo aqukethe Fe, mhlawumbe, kungaba isehlane aluhlaza okwesibhakabhaka. Uqukethe ngokuphawulekayo semali element eziphawulwe ngenhla okunzima (7 mg). I blackcurrant ke kancane - 5.2 mg, ama-raspberry - 1.7 mg. Ekhuluma izithelo, amapetshisi aqukethe - 4.1 mg, apula - 2.2 mg, and bananas - 0.8 mg.

Njengoba ubona, umbuzo, lapho izithelo iningi yensimbi, ungakhetha ngokuphepha amapentshisi fresh kanye namanzi. Ngaphezu kwalokho, kukhona ewusizo izithelo hhayi kuphela fresh, kodwa futhi ukuba baphuze amanzi ayo, izithelo iziphuzo kanye izithelo iziphuzo ezenziwe kuzo. Ngakho, omele kakhulu kubhekwa ukuhlakula juice phakathi kwabafowabo. Nendebe sasithola lesi siphuzo uqweqwe omuncu kuthatha emzimbeni wakho, kukhona mg hhayi ngaphansi kuka 2.9 yensimbi. Esikhathini juice emhlophe kancane kancane Fe - 0.1 mg.

Kwezinye izithelo ezomisiwe ayinsimbi?

Umangele lapho isithelo yensimbi kakhulu, ungakhohlwa mayelana izithelo ezomisiwe. Ngokwesibonelo, 4.7 mg kwalesi sakhi kuqukethwe amabhilikosi omisiwe, 0.4 - amakhiwane, omisiwe mhlophe - 3.8 mg apula omisiwe - 15mg, amagonandoda futhi asithena - 13 mg. Ngenxa yalokho, irekhodi ukuze Fe kuthiwa apula omisiwe.

Izitshalo nensimbi

Abaholi yenani elikhulu lensimbi, Yiqiniso, imidumba. Ngokwesibonelo, okuqukethwe eseduze timphawu kwamakhemikhali abilisiwe uphizi oluhlaza 6.8 mg, futhi fresh - 7 mg. I ubhontshisi ubhontshisi kungatfolakala 5,5-5,9 mg Fe. Irekhodi futhi zihlanganisa imidumba kubhekwe udali, ehlanganisa kuze kube 11.8 ilungu mg.

Yini imifino ayinsimbi?

Awazi, ngensimbi iyiphi izithelo noma imifino ngaphezulu? Sizokusiza ukuthi ukuqonda lokhu. Uma kuziwa imifino, kuyafaneleka ukuba banake yohlobo lwazo esinezimila nge isici amahlumela eluhlaza. Ukuze izitshalo ezifana kuzomele sifake imifino ezilandelayo:

• isipinashi (equkethe 3.6 mg yensimbi);
• ukholifulawa (1.4 mg);
• iklabishi Chinese Brussels amahlumela (equkethe 1.3 mg);
• chard (3.1 mg);
• broccoli (1.2 mg);
• parsley (5.8 mg);
• isilimo esidliwayo esinamagatsha anamanzi (1.3 mg);
• e eziqongweni itheniphu (1.1 mg).

Ngokuthakazelisayo, zifakwe emanzini anosawoti iklabishi acid iqukethe kuze kufinyelele 1.7 yensimbi mg. Kube wayefisa chemical sakhi chips (1.2 mg). Kodwa uma umpheki, okuqukethwe Fe kwehle kanye nenani 0.8 mg. Phakathi imifino eluhlaza kuholele parsley, futhi phakathi kwezinye amalungu omkhaya - neklabishi.

Kuphi yensimbi kakhulu?

Endaweni yokuqala ngenani yensimbi kuholela ubhontshisi. Kwezinye amafomu yayo ingaqukatha kufika ku-71 mg. Ngo yesibili endaweni hazelnuts nokunamathisela (51 50.1 mg). Ngo lwesithathu endaweni oatmeal (ama-45 mg). Encwadini lesine - ushizi okulungiselelwe kusuka ubisi ngalo (37 mg). Ekhulwini lesihlanu - amakhowe fresh (35 mg). Ngo yesithupha - kakolweni semolina (31 mg). Ngosuku lwesikhombisa - yengulube kwesibindi (29.7 mg).

Manje uyazi ukuthi izithelo yensimbi kakhulu. Siphinde ohlwini imifino neminye imikhiqizo lapho kukhona liyisici esidingekayo futhi zibalulekile.