Imikhiqizo equkethe zensimbi esiningi. Le mfuneko nsuku zonke yensimbi

Iron ukuntula iyona ifomu evamile esivuna yokuntuleka umsoco. Ngokuvamile lesi sifo kwenzeka phakathi kwabesifazane abakhulelwe kanye nezingane ezisencane. Ukwehluleka ukuthola ngokwanele kwalesi sakhi trace kungaholela yensimbi ukuntula anaemia ngikwenze usengozini yokuthola isifo kanye nezifo. Ngaphezu kwalokho, kungase kubangele ngisho ukubeletha singakafiki isikhathi kubantu besifazane abakhulelwe.

Iqhaza main yensimbi emzimbeni - sokuthwala umoya-mpilo wonke umzimba. It uba kwenye yezingxenye oyinhloko webhayisikobho ethile zamakhemikhali ezibizwa ngokuthi i-hemoglobin, ethwala i-oksijini evela emaphashini ukuze zonke izingxenye zomzimba. Iron aqoqana ikakhulukazi isibindi sethu kanye nemisipha.

Lokhu amaminerali trace uyatholakala ekudleni okuningi futhi kuyisici esihlupha amafomu amabili: heme futhi okungezona heme. Uhlobo lokuqala is kangcono amuncwa wumzimba futhi kuyisici esihlupha ukudla okuvela ezilwaneni. Le nhlanzi, izinkukhu kanye inyama. IWundlu, yenkomo kanye ingulube kumele kwanele ekudleni ukuze ukusebenza evamile umzimba. yensimbi Non-heme kutholakala ikakhulukazi imithombo yemifino ezifana nobhontshisi, imidumba futhi eluhlaza kanti ezinye izithelo (okuqukethwe yensimbi lihambisana uvithamini C).

Ukulondoloza yensimbi ibhalansi emzimbeni

Ukuze silondoloze ibhalansi trace element emzimbeni, kubalulekile ukuba ubuyise ukudla lemali ukuthi kulahleka nsuku zonke. Iphume umzimba nge endleni, umchamo, amangqamuzana esikhumba, umjuluko, izinwele nezinzipho. Ngo abesifazane futhi kwenzeka ukulahlekelwa yensimbi esesikhathini, ngakho badinga inqwaba microelements ekudleni. Ngaphezu kwalokho, umuntu ngamunye kudingeka imali eyanele ketshezi ekudleni nsuku zonke ukuze silondoloze ezingeni layo ezanele esikhathini eside.

Lapho umzimba ingemukelwa umthamo ezidingekayo insimbi, igodla emzimbeni ziyancipha kancane kancane. Uma lokhu kuqhubeka isikhathi eside zingase ukuthuthukisa yensimbi ukuntula igazi.

imithombo yensimbi ekudleni

Inani yensimbi, okuyinto ziphele incike ubudala bakho nobulili. Imithombo best kwalesi sakhi zenziwa kusukela imikhiqizo yezilwane. Lokhu kungenxa kakhulu obomvu inyama futhi isibindi. Nokho, ungathola isabelo esihle ketshezi futhi emithonjeni non-isilwane ezifana.

Ngakho, singakanani kufanele ukuthola usuku obalulekile walesi sakhi trace? Abesifazane ku uhla kweminyaka emibili nengu-19 kuya ku-50 ubudala kufanele kudle 18 mg yensimbi ngosuku (futhi kakhulu ngendlela 27 mg ngaphezulu uma bakhulelwe), kuyilapho amadoda kulonyaka kudingeka 8 mg kuphela.

Njengoba odokotela bathi, kunezinhlobo ezimbili zama-yensimbi ukudla, izilwane nezitshalo imithombo. Kubalulekile ukuthi zombili izinhlobo njalo samanje ekudleni kwakho. Ukuze kuzuzwe lokhu njalo, kubalulekile ukwazi ukudla ayinsimbi e esiningi. Kuyini uhlu yabo eseduze?

isibindi

Okunjalo izibilini izilwane, efana sesibindi GUTS baphakathi imithombo best yensimbi nge ibhonasi wanezela ngesimo okuqukethwe namanye amaminerali, amavithamini kanye amaprotheni. Inyama yenkomo isibindi kuyahluka okuqukethwe emangalisayo okusezingeni eliphezulu kwalesi sakhi trace - cishe 5 mg locezu ngayinye. Ingxenye yale umkhiqizo imbozwe angaphezu kwelilodwa-cishe ingxenye yesine yabantu imfuneko nsuku zonke insimbi abesifazane omdala. Pig isibindi futhi ungumuntu omuhle, ngoba iqukethe eziningi vitamin C odingekayo ngosuku Ngaphezu kwalokho, kunambitheka imnandi futhi onomoya omnene, okunikeza ithuba elikhulu lapho zivuleka umcabango Culinary.

Nokho, phawula ukuthi yenkomo isibindi noma yengulube ziphele izinto eziningi ngokulinganisela, ngoba lo mkhiqizo has wokuqukethwe lelisetulu cholesterol. Ngisho nabesifazane abakhulelwe kufanele silinganisela isibindi ekudleni, ngoba amazinga aphezulu kakhulu uvithamini A, equkethwe kulo mkhiqizo, kungabangela yokuzalwa bekhubazekile.

Uma ungeyena-moya offal, ungasebenzisa ngokuphepha nezinye amaprotheni isilwane - isibonelo, amaqanda isikhuphasha (equkethe 3 angu yensimbi umkhiqizo isigamu inkomishi) noma inyama ebomvu. IWundlu noma yenkomo kwakwanele ukuba silondoloze elithwala umoya-mpilo. akhawunti Lezi imikhiqizo kusuka 2 kuya ku-3 mg microelement 100 amagremu.

kwasolwandle

Ukudla okunjalo like kwasolwandle, izokusiza uthole eziningi izakhi trace ebalulekile. Bivalves (isibonelo, izimbaza oyster) kanye squid - kukhona imikhiqizo equkethe okuningi yensimbi kanye zinc kanye vitamin B12. Omunye inikeza Udlile oyster kusuka 3 kuya 5 mg le nto. Ngakho, ujabulela ipuleti izibiliboco ezifana olwandle, weqa isidingo nsuku zonke lesi trace.

Uma ama-oyster, izimbaza nezinye ezinamagobolondo kungenzeka zifakwe imenyu yakho evamile yansuku zonke, yikhiphe ufake neminye imikhiqizo zasolwandle equkethe zensimbi esiningi. Ngokwesibonelo, i-haddock, ama-salmon nama-tuna futhi imithombo ezinhle trace isici, nakuba ziphansi ku-shellfish.

ichwane-ipea

Lokhu imidumba kahle inikeza umzimba wakho nensimbi (5 mg yensimbi ngayinye inkomishi umkhiqizo) futhi inikeza umthamo enkulu amaprotheni. Lokhu kwenza chickpeas inketho ekahle inyama. Lo mkhiqizo - a kwalokho okumnandi salads pasta izitsha, kanye isithako esihle esiyinhlanganisela salsa-uhlobo sauce.

Uma ungeyena umlandeli izitsha nzima, kodwa bafuna ukuba adle njalo nokudla okune yensimbi obuningi, ungalungisa siqu hummus yakho okuzenzela.

Muesli Wholegrain kanye iphalishi

Ingabe ukuthanda ukudla wokudla ngokudla kwasekuseni? Lena i choice omuhle ukuthi kuzokuvumela ukuqala usuku ngalunye nokusetshenziswa zonke ewusizo izakhi trace kanye amavithamini. Ngaphambi kokuba uthenge qiniseka uhlole ilebula umkhiqizo futhi sibheke ukwakheka kwamakhemikhali. Ezinye izinhlobo okusanhlamvu ukunikela kusuka 90 kuya kumaphesenti angu-100 nsuku zonke isidingo yensimbi kanyekanye nezinye amavithamini namaminerali (zesivikelo sesifuba, i-zinc, i-calcium ne vitamin B).

imbewu ithanga

Ingabe bewazi ukuthi lokhu appetizer ekwindla ethandwa unothile kakhulu yensimbi? Omunye ingilazi yonke inzalo iqukethe 2 mg yensimbi, kuyilapho ingilazi seyahlantwa nuclei 10 mg impahla. Ngamanye amazwi, kuba isithako ephelele ezihlukahlukene izitsha okunenzuzo. Imbewu ukunambitha enkulu futhi kulula ukuhlanganisa neminye imikhiqizo, ngakho avame ukungezwa isinkwa noma amabhisikidi, kanye isithako ezinoshukela in salads. Odokotela batusa ukuthenga okugazingiwe unsalted imbewu ithanga futhi uwagcine Ukugunda njengoba isidlo okusheshayo futhi unempilo.

kabhontshisi

Omunye uhhafu inkomishi imidumba iqukethe kuka 4 yensimbi mg. Futhi kuba siwumthombo omuhle kakhulu izinto ezibalulekile ezifana nethusi, ekhuthaza yesondlo yegazi nasemasosheni omzimba, futhi manganese -necessity izakhi ohilelekile kakhulu yezinqubo zamakhemikhali emzimbeni. Ngaphezu kwalokho, kabhontshisi ophezulu amaprotheni kanye nezakhi ezimahhadlahhadla kanti ezinothe ngamavithamini nama-amino acid e ngezithako zawo.

Izazi zokudla zitusa ukuba unezela soy ubhontshisi ku esiyinhlanganisela nemifino izitsha. Ngaphezu kwalokho, lokhu kungaba kwalokho okumnandi pasta izitsha. Uma wayefisa, angasetshenziswa bebodwa, nje afafaze i-usawoti kancane ulwandle.

ubhontshisi

Ubhontshisi onkhe emabanga iwumthombo omuhle yensimbi iqukethe kusuka 3 kuya ku-7 mg enkompolo inkomishi eyodwa. Ukukhetha ukudla ayinsimbi ngamanani amakhulu, abaningi bacabanga uzisebenzise kanjani. Ubhontshisi akudali inkinga enjalo. It kungenziwa kuhlangene imikhiqizo efana iklabishi, pepper, broccoli, cauliflower, ezithinta wokuqukethwe lelisetulu vitamin C odingekayo ngosuku Lokhu izakhi, ekhuthaza ukumuncwa kwe-iron emzimbeni. Ungengeza futhi ubhontshisi kuya isaladi, ukupheka kusuka puree wakhe is kuhlangene imifino engaphekiwe noma ingeze isobho. Amathuba cishe engapheli!

nesitshulu

Lokhu kungolunye uhlobo imidumba, esibonakala by wokuqukethwe lelisetulu yensimbi. udali eliphekiwe ukunikeza 6 mg (ngisho ngaphezulu) ukuba microcell ingilazi umkhiqizo. Libuye okune-fibre, okuyinto ngokushesha bazogcwalisa, cholesterol ephansi, kanye zisisiza ukuba silondoloze amazinga kashukela egazini. Lo mkhiqizo futhi isithako enemisebenzi kakhulu ekuphekeni, futhi kungenziwa esenezela cishe noma yikuphi ukudla - kusuka isobho salads ukuba amabhega nezinye ukudla okusheshayo.

isipinashi

Le mikhiqizo equkethe yensimbi (uhlu okuyinto okusesihlokweni esithi) Kufanele futhi zihlanganisa isipinashi. Futhi umkhiqizo okuhlambalazayo kanye thermally iphathwa kuyinto kuyimithombo emihle kakhulu ye- trace isici. Kulokhu, ukusetshenziswa isipinashi kusiza umzimba zikwazi ukuthola izakhi kalula. Lilodwa ingilazi okuphekiwe umkhiqizo kunikeza umzimba 6 mg yensimbi, futhi amaningi-fiber, amaprotheni, i-calcium ngamavithamini A no E.

Naphezu kweqiniso lokuthi amaqabunga oluhlaza ezifundeni eziningi ungathandi, ikakhulukazi izingane, angakwazi ukwengezwa ngo ezihlukahlukene izitsha eyinkimbinkimbi njengoba isithako imfihlo. Lokhu kuyasiza ikakhulukazi lapho kuhlangene ukudla uvithamini C Ezinganeni, ungakwazi ukupheka ngiyocasha amaqanda nge isipinashi oqoshiwe nemifino lasagna.

Sesame

izinhlamvu ze-sesame abe ukunambitheka emnandi Nutty futhi ngesikhathi esifanayo ukukhonza umthombo omangalisayo yensimbi. Lokhu imbewu oilseed izitshalo, aqukethe mg yensimbi 20 umkhiqizo ingilazi. Ngaphezu kwalokho, zihlukaniswa inqwaba izakhi ezibalulekile ezifana phosphorus, ithusi, vitamin E ne-zinc. Indlela elula ukuze ujike inzalo ku ekudleni - iwukuba uyifaka isaladi. Ngamunye isipuni sesame ingeza milligram yensimbi ekudleni kwakho kwansuku zonke. Ngaphezu kwalokho, kungenziwa lezi zinhlamvu asetshenziswe ezihlukahlukene amaswidi kanye nama-dessert.

Ngakho, siye sacabangela imikhiqizo equkethe zensimbi esiningi. Ababona uju omkhulu, futhi ingakulahlekela kalula ziyongeniswa ekudleni kwakho kwansuku zonke. Nokho, uhlu ngenhla akukuniki impendulo ewujuqu umbuzo yini eningi yensimbi. Lokhu amaminerali trace liyatholakala nasemiBhalweni amajikijolo eziningi izithelo (currants, amabhilikosi), izithelo ezomisiwe (amakhiwane, omisiwe), njalo njalo. Wena nje kufanele ukhumbule ukuthi ekudleni nsuku kumele ibhalansiswe.