Intsimbi idlala indima ebalulekileyo ekuhambiseni ioksijini kuwo wonke umzimba. Ukuba awufumani ngokwaneleyo, unokuhlakulela ukusilela kwentsimbi. Inyama ingumthombo olungileyo wentsimbi, kodwa iziqhamo kunye nemifuno lolunye ukhetho kubantu abatya inyama okanye nabani na othintela inyama.
ungayifumana njani indoda ye-sagittarius
Iziqhamo ezityebileyo zentsimbi kunye nemifuno
Inkqubo ye- Amaziko kaZwelonke wezeMpilo ibonisa ukutya okubonelela ngeepesenti ezingama-20 okanye ngaphezulu kwesibonelelo seZondlo esiCetyiswayo (i-RDA) sisiseko esiphezulu seso sondlo. Nangona isempilweni, uninzi lweziqhamo, imifuno, kunye nenyama azithathwa njengeziphezulu zentsimbi kwaye ziyasilela kule nxaki.
Amanqaku afanelekileyo- Iitshathi eziluncedo zeVitamin B zokutya okuTyebileyo
- Uluhlu lokutya oluTyebileyo
- Uluhlu lweentlobo zeCalcium-Rich Foods
Ezinye iziqhamo kunye nemifuno zineentsimbi ezininzi kunezinye. Le tshathi ilandelayo idwelisa ezo zinomxholo ophezulu we-iron. Uninzi lwemifuno eluhlaza lunomxholo ophezulu we-iron xa uphekwe kunokuba uluhlaza. Ixabiso lesondlo elingezantsi livela Idatha yesondlo sakho .
Iziqhamo ezi-High-Iron kunye nemifuno
| Into yokutya | Umxholo wentsimbi | Iindlela zokuSebenzisa |
|---|---|---|
| Isipinatshi, ibilisiwe (1 indebe) | 6.4mg | Hlanganisa neminye imifuno enamagqabi uze uthontsize ioyile yomnquma kunye nesinongo |
| Iimbotyi zeLima, zibilisiwe (1/2 indebe) | 4.5mg | Bilisa kwaye ungeze imifuno emitsha, ubhake kwii-casseroles okanye ungeze kwiisaladi eziluhlaza |
| I-swiss chard, ebilisiweyo (1 indebe) | 4.0mg | Sebenzisa kwisuphu, isityu |
| Iitapile, ezibhakiweyo (1 enkulu, ebhakwe ngolusu) | 3.2mg | Mash okanye, yitya igcwele imifuno emitsha, kunye ne / okanye imifuno |
| Prune ijusi (1 indebe) | 3.0mg | Sela wedwa okanye wongeze kwii-smoothies |
| Imifuno ye-Beet, ebilisiweyo (1 indebe) | 2.7mg | Yongeza kwiisaladi okanye utye neminye imifuno enamagqabi |
| Iifayi eziluhlaza, ezibilisiwe (i-1/2 indebe) | 2.5mg | Bilisa kwaye uphezulu ngamayeza amatsha okanye ukongeza kwi-pasta okanye kwiisaladi eziluhlaza |
| Ibhatata emnandi, ebilisiweyo kunye ne-mashed (1 indebe) | 2.4mg | Phezulu ngeswekile emdaka kunye nesinamoni okanye ubhake kwicasserole |
| Utamatisi, enkonkxiweyo kunye ne-stewed (1/2 indebe) | 2.0mg | Yongeza kwiisosi, isityu okanye isilili yemifuno |
| Unamathisele utamatisi (1/4 indebe) | 1.9mg | Gxuma kwii-sauces kunye ne-casseroles |
| Imifuno yeDandelion, ebilisiweyo (1 indebe) | 1.9mg | Bilisa wedwa okanye neminye imifuno eluhlaza; yongeza kwiisaladi |
| Iparsley, eluhlaza (1/2 indebe) | 1.8mg | Sebenzisa njengokuhombisa okudliwayo okanye usike kwaye ungeze kwiziqhamo okanye iisaladi zemifuno |
| Ithanga, enkonkxiweyo (1/2 indebe) | 1.7mg | Yongeza kwii-smoothies okanye i-yogurt okanye phezulu kunye nobusi kunye ne-granola; sebenzisa kwimpahla ebhakiweyo |
| Amakhiwane, omisiwe (1/2 indebe eyomileyo) | 1.5mg | Gawula ufefe iisaladi, iyogathi okanye ukutya okushushu okuziinkozo |
| IiRisins (1/2 indebe) | 1.5mg | Yongeza kwi-cereal eshushu okanye ebandayo, iyogathi okanye i-smoothies |
| Kale, iphekwe (1 indebe) | 1.2mg | Saute okanye ubilise kwaye utye wedwa okanye neminye imifuno |
Ngokwengxelo ye inqaku nguAmanda Rose, PhD , kwaye kunzima kakhulu ukuhlangabezana ne-RDA yentsimbi ukuba utya imifuno ene 'iron inhibitors,' kukutya okanye iziselo ezithintela ukufunxeka kwentsimbi. Kwelinye icala, ukutya ukutya okunotye ivithamin C, okufana neeorenji, iilamuni, okanye iidiliya, kunceda umzimba wakho uthathe i-iron.
Thatha Indlela Elungeleleneyo
Kungaba ngumngeni ukufumana i-RDA yakho yentsimbi ngokutya iziqhamo kunye nemifuno kuphela. Nangona kunjalo, ukuba uzitya njengenxalenye yokutya okunezakha-mzimba okubandakanya inyama engenamafutha, iimbotyi, iinkozo kunye nembewu, uya kudibana nenjongo yakho yentsimbi. Ukongeza, qaphela ukubilisa okanye ukukruna iziqhamo kunye nemifuno kwi-iron skillet. Ngokwe- Ijenali yeSayensi yokutya , oko kuyakwandisa umxholo wentsimbi yokutya.
