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Zakudya Zambiri Zamkuwa | BoldSkyKodi mukudziwa kuti pali mchere wofunikira womwe umafunikira popanga melanin, ziwalo zina ndi michere ya michere mthupi? Si winanso ayi koma 'Mkuwa'! Inde, mkuwa ndi mchere womwe umathandizira kwambiri pakupanga hemoglobin ndi collagen mthupi.
Akuyerekeza kuti achikulire azaka zopitilira 19 azidya ma micrograms 900 amkuwa tsiku lililonse. Amayi apakati ndi amayi oyamwitsa amafunikira ma micrograms 1000 mpaka 1300 amkuwa tsiku lililonse.
Mchere uwu ndi wofunikira kuti mafupa akhale athanzi, kuwonjezera chitetezo cha mthupi komanso kapangidwe ka mitsempha yamagazi. Mkuwa umathandizanso kuwongolera kugunda kwa mtima, kumachepetsa zizindikiritso zamatenda am'mimba, kumawonjezera kupangika kwa maselo ofiira amwazi, kumachepetsa cholesterol, komanso kumachepetsa chithokomiro chomwe chimagwira pakati pa ena.
Mkuwa uyenera kukhala gawo la chakudya chanu cha tsiku ndi tsiku, kulephera komwe kungayambitse kuchepa kwa mchere. Kuperewera kwa mkuwa kumatha kuyambitsa mafupa osalimba, kufooka kwa mafupa, kutentha thupi, kuchepa kwa magazi, maselo oyera oyera, zopunduka zobadwa, zovuta za chithokomiro komanso khungu lochepa.
Pofuna kupewa kusowa kwa mkuwa, muyenera kuyamba kukhala ndi zakudya zomwe zili ndi mkuwa wochuluka, yang'anani.
1. Zakudya Zam'madzi
Zakudya zam'nyanja monga nkhanu, squid, saumoni, tuna, oyster ndi sardines zonse ndizolemera zamkuwa. Magalamu 100 a oyisitara amakhala ndi 7.2 mg ya mkuwa, magalamu 100 a tuna ali ndi 0.1 mg wamkuwa, magalamu 100 a saumoni ali ndi 0.1 mg wamkuwa ndipo magalamu 100 a sardine amakhala ndi 0.3 mg wamkuwa. Muyenera kuwonetsetsa kuti mwaziphatikiza pazakudya zanu nthawi zonse.
2. Mazira
Kodi mumadziwa kuti yolk ya dzira imakhala ndimkuwa pang'ono? Magalamu 100 a mazira amakupatsani 0.2 mg yamkuwa. Kudya dzira tsiku lililonse kumathandizira kuti muzidya kwambiri mkuwa komanso kukupatsirani thupi mavitamini B, vitamini A, iron, magnesium, vitamini D ndi calcium pakati pazinthu zina zofunika.
3. Nyama
Nyama monga nkhumba, chiwindi cha ng'ombe, Turkey ndi nkhuku zimakhala ndi mkuwa zomwe zingakuthandizeni kuchotsa kusowa kwa mkuwa. Chiwindi cha ng'ombe chimakhala ndi mkuwa wochulukirapo wokhala ndi ma 4049 ma micrograms pa ounce iliyonse. Magalamu 100 a nyama yang'ombe amakhala ndi 14.3 mg yamkuwa ndipo nkhumba ili ndi 0.7 mg yamkuwa.
4. Zitsamba ndi Zonunkhira
Zitsamba zouma monga tarragon, thyme ndi chervil zimakhala ndi mkuwa pang'ono. Kumbali inayi, zonunkhira monga mpiru, cloves, ufa wa chilli, chitowe, coriander, safironi, mace, ufa wokhotakhota ndi ufa wa anyezi zimakhala ndi mkuwa wochuluka. Kudya tsiku lililonse kudzakuthandizani kuchotsa matenda ambiri.
5. Zipatso ndi Masamba
Zipatso monga mandimu, zipatso za nyenyezi, mabulosi akutchire, litchi, guava, chinanazi, apurikoti ndi nthochi ndizambiri zamkuwa. Zipatso izi zimadziwikanso ndi ma antioxidants, mavitamini ndi chitsulo. Bowa, nyemba za impso, radishi ndi nyemba za soya ndi zina mwa masamba omwe alinso ndi mkuwa wambiri.
6. Tomato Wouma Dzuwa
Tomato wouma dzuwa ndi gwero labwino kwambiri lamkuwa. Chikho cha tomato wouma dzuwa chidzakupatsani ma micrograms 768 amkuwa. Tomato wouma ndi dzuwa amapezanso chitsulo ndi potaziyamu ndipo amagwiritsidwa ntchito kwambiri mu masaladi, sauces ndi pizza.
7. Mtedza
Mtedza monga mtedza wamchere, maamondi, mtedza, mtedza, mtedza wa paini, walnuts ndi pistachios mumakhala mkuwa wambiri. Amakhalanso gwero labwino la omega-3 fatty acids. Magalamu 100 a mtedza amakhala ndi 2.0 mg zamkuwa, magalamu 100 a maamondi amakhala ndi 0.9 mg yamkuwa, ndipo magalamu 100 a walnuts amakhala ndi 1.9 mg wamkuwa.
8. Chokoleti
Ngati mumakonda kudya chokoleti, ndiye kuti simuyenera kuda nkhawa zakudya mkuwa. Chokoleti chamdima chimakhala ndi cocoa 70% mpaka 85% ndipo ili ndi ma micrograms 500 amkuwa kamodzi. Izi ndizoposa zomwe zimaperekedwa tsiku lililonse zamkuwa.
9. Mbewu
Mbeu zodyedwa monga nthangala za zitsamba, mbewu za mpendadzuwa, nthonje, nthangala za mavwende, nthanga za dzungu, ndi nthanga za sikwashi zimakhala ndi mkuwa wochuluka. Amakhala ndi mkuwa wochuluka wokhala ndi magalamu 100 a nthangala za zitsamba zomwe zimakhala ndi microgram ya mkuwa 4.1 ndi magalamu 100 a mbewu za mpendadzuwa zomwe zili ndi 1.8 microgram yamkuwa.
10. Turnip amadyera
Maluwa a Turnip ndi magwero olemera amkuwa, beta-carotene, lutein ndi zeaxanthin. Izi zimathandiza kupewa kufooka kwa mafupa, kuchepa kwa magazi m'thupi komanso matenda amtima. 1 chikho cha masamba otsekemera omwe ali ndi 0,36 micrograms zamkuwa, zomwe ndi 18 peresenti ya mtengo watsiku ndi tsiku.
11. Katsitsumzukwa
Katsitsumzukwa ndiko komwe kumachokera mkuwa, calcium, magnesium, zinc, selenium ndi mavitamini ena monga vitamini A, vitamini C, vitamini E, vitamini K, thiamine ndi vitamini B6. 1 chikho cha katsitsumzukwa chili ndi 0,25 micrograms zamkuwa, zomwe ndi 12 peresenti ya mtengo wokwanira watsiku ndi tsiku.
Gawani nkhaniyi!
Ngati mumakonda kuwerenga nkhaniyi, mugawane ndi okondedwa anu.
Zakudya 14 Zolemera Ndi Zinc Zaumoyo Wathanzi
