Yini ukudla ayinsimbi?

Une izinzipho ziyaqothuka futhi izinwele? Wena abandayo futhi awukwazi ukuthola kulungele uma abanye ukushisa? Ngokushesha niphele njalo ufuna ukulala? Mhlawumbe unayo yensimbi ukuntula igazi. Yenza uhlu lwalokho ukudla ayinsimbi, zihlanganisa nabo ekudleni, futhi isimo zakho liyothuthuka.

iqembu Ubungozi sensimbi ukuntula anaemia:

• Abesifazane abakhulelwe;

• elikhula ngokushesha ezineminyaka engaba 5;

• inyama;

• Abantu abashonelwe ku Imizimba yabo igazi eliningi noma ngasiphi isizathu (isibonelo, ezinye izifo ze-isisu kanye / noma amathumbu, lapho eseqala ukuya esikhathini esindayo kubantu besifazane, njll ...);

• intsha.

Akuwona wonke umuntu uyazi ukuthi imikhiqizo ayinsimbi, heme futhi okungezona heme. Ukuze impilo enhle futhi zisesimweni esikahle of izinwele nezinzipho indoda idinga kokubili ongakhetha esibalulekile. Plant ukudla ayinsimbi non-heme, isilwane - heme.

Sicela wazi ukuthi amanye okune yensimbi eziningi ezanele, nokho ube nempumelelo elinganiselwe. Futhi zonke ngoba kukhona ngesikhathi esifanayo kanye yensimbi noma calcium zihlanganisa phytates - compounds noma izakhi ukuthi luvimbele ukumuncwa umzimba lomcebo engangisidinga kakhulu. Ngokwesibonelo, isipinashi, amaqanda nobisi imikhiqizo nje enjalo. Ngakho-ke kubalulekile hhayi kuphela ukukufaka ekudleni ukudla okune-ayoni, kodwa futhi ukwazi ukuthi uwasebenzise.

Nyusa ukumuncwa yensimbi:

• engayitholi ehlelekile vitamin C;

• ukusetshenziswa inyama kanye nenhlanzi.

Izizathu nokucindezela yensimbi ukumuncwa:

• ukupheka ukudla okusanhlamvu nokuyimidumba ngaphandle sifakwe emanzini nokunwetshiwe;

• Ukungenisa ukudla equkethe soy amaprotheni;

• ukusetshenziswa ikhofi, itiye (ikakhulukazi nge Mint noma chamomile), iwayini ngenxa polyphenol ukuthi ziqukethe (umphumela zabo ezimbi is neutralized ngu-vitamin C yokuvuma yayo ehlelekile).

A uhlu olufushane. Yini ukudla aqukethe eningi yensimbi:

• imidumba;

• oluhlaza imifino eluhlaza;

• inyama ebomvu;

• okusanhlamvu yensimbi-ebiyelweyo (endleleni, ibhulakufesi okusanhlamvu futhi elawo);

• nati;

• isinkwa, bran nezinhlobonhlobo omnyama;

• utamatisi;

• Izilwane zasekhaya;

• inhlanzi;

• Fresh imbewu sunflower;

• ingulube;

• imbewu ithanga;

• ali juice;

• omisiwe izithelo;

• kwasolwandle.

Sicela uqaphele ukuthi ukudla isilwane ayinsimbi, iningi siyagwinyeka ngokugcwele. Ukuze eqondile - komyalelo wokungabi 20%. Nakuba imikhiqizo isitshalo emzimbeni uthola ngaphansi kwama-5% yensimbi non-heme.

okufana eliphezulu ukudla womuntu ukunamathela indlela ezivamile, ukuze bagcine isilinganiso umkhiqizo 3: 1. Inani elikhulu kubonisa imikhiqizo okuvela ezilwaneni. Lona ibhalansi kahle imikhiqizo esetshenziswa kuzoholela kuqiniswa kwezitho zangaphakathi, amabutho tide namandla womuntu.

Uma ngokuhamba kwesikhathi emva kokulungisa amandla izenzakalo ezinhle akwenzekanga, kuba isizathu sina ukuba bafune usizo lobuchwepheshe. Udokotela wakho izocacisa izifo kungenzeka futhi uchwepheshe wezokudla ayoyikhetha okuhlukile ekhethekile ka ukudla okunempilo.