Zakudya 12 Zapamwamba Zazitsulo Zamasamba

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Chakudya choyenera chomwe chimakhala ndi mavitamini ofanana, mapuloteni, michere ndi michere ndikofunikira kuti mukhale ndi thanzi labwino.

Mwachitsanzo, iron ndi imodzi mwa micronutrient yomwe ndiyofunika pakupanga hemoglobin, yomwe imanyamula mpweya wamagazi. Zakudya zambiri zopanda zamasamba zimakhala ndi chitsulo chochuluka. Komabe, izi sizitanthauza kuti zakudya zamasamba zilibe chitsulo. Nkhaniyi ifotokoza zakudya zamasamba zokhala ndi chitsulo.

Chifukwa Chiyani Iron Imafunika Ndi Thupi?

Iron ndi mchere wofunikira womwe thupi limafunikira kutengera mpweya mthupi lonse. Chitsulo chosakwanira mthupi chimabweretsa kuchepa kwa magazi komwe kumadziwika ndi kutopa, kufooka komanso chitetezo cha mthupi kuthana ndi matenda. Iron ndiyofunikanso posamalira khungu, tsitsi ndi misomali yathanzi.

Pali mitundu iwiri yachitsulo - chitsulo cha heme (nyama, dzira ndi nsomba) ndi chitsulo chosakhala cha heme (zakudya zopangidwa ndi mbewu) ^[1] .

Chifukwa chake, ngati ndinu wosadya nyama, onjezerani zakudya zamasamba zomwe zili ndi chitsulo mu zakudya zanu.

Zakudya Zachitsulo Zolemera Zamasamba

1. Maluwa

Maluwa ndi nyemba zomwe zimadzaza ndi chitsulo komanso zimakhala ndi mapuloteni, folate, manganese, chakudya chambiri, mavitamini a B, potaziyamu ndi fiber. Izi zimapangitsa mphodza kukhala imodzi mwazakudya zabwino kwambiri zachitsulo kwa zamasamba. Pulogalamu ya maubwino azaumoyo akudya mphodza kodi amachepetsa chiopsezo cha matenda amtima, khansa, kunenepa kwambiri komanso matenda ashuga ^[ziwiri] .

• Iron mu mphodza 100 g - 3.3 mg

2. Mbatata

Mbatata ndi chakudya chodyedwa m'maiko ambiri. Amadziwika chifukwa cha kusinthasintha kwake chifukwa amatha kuphikidwa m'njira zingapo monga mbatata yosenda, msuzi wa mbatata, mbatata zophika, ndi zina zambiri.

Masamba okhathamirawa ndi omwe amapangira chitsulo, zakudya zamagetsi, calcium, potaziyamu, vitamini C, magnesium ndi vitamini B6 ^[3] . Komabe, anthu omwe akuyesera kuti achepetse thupi ayenera kumwa mbatata zochepa.

• Iron mu 100 g mbatata - 0,8 mg

3. Mbewu

Mbewu monga nthanga, nthangala za zitsamba, nthanga za hemp ndi nthomba zimakhala ndi chitsulo chambiri ndipo zimakhala ndi michere yambiri, magnesium, zinc, calcium, selenium, antioxidants, protein mapuloteni ndi mankhwala ena ^[4] . Mbeu izi ndizopezanso omega 3 fatty acids ndi omega 6 mafuta acids omwe ndi ofunikira pamtima ndi thanzi laubongo ^[5] .

• Iron mu 100 g dzungu mbewu - 3.3 mg
• Iron mu nthangala za zitsamba 100 - 14.6 mg
• Iron mu 100 g hemp mbewu - 13.33 mg
• Chitsulo mu 100 g flaxseeds - 5.7 mg

4. Mtedza

Mtedza ndi mabotolo a mtedza ndi chitsime china chokhala ndi chitsulo chomwe chimakhala ndi mapuloteni ambiri, mafuta abwino, fiber, mavitamini ndi mchere, ma antioxidants komanso mankhwala opindulitsa. Mtedza monga mtedza wa cashew, maamondi, mtedza wa paini, pistachios ndi mtedza wa macadamia uli ndi chitsulo chochuluka chomwe chingathandize kuwonjezera kuchuluka kwa hemoglobin ^[6] . Mtedza uwu ndi gwero labwino kwambiri la omega 3 ndi omega 6 fatty acids omwe amateteza kuyambika kwa matenda amtima ndikuchepetsa kuthamanga kwa magazi.

• Iron mu 100 g cashew mtedza - 6.7 mg
• Iron mu 100 g amondi - 3.7 mg
• Iron mu 100 g paini mtedza - 5.5 mg
• Chitsulo mu 100 g pistachios - 3.9 mg
• Iron mu 100 g macadamia mtedza - 3.7 mg

5. Masamba obiriwira obiriwira

Masamba monga masamba obiriwira, broccoli, masamba a Brussels, kabichi, beetroot, ndi zina zambiri, amakhala ndi chitsulo chosakhala cha heme. Amakhalanso ndi vitamini C wambiri omwe amachulukitsa kuyamwa kwa chitsulo mthupi ^[7] , ^[8] . Kuphatikiza apo, kudya zamasamba izi kumapatsa thupi lanu fiber, ma antioxidants, mavitamini ndi mchere.

• Chitsulo mu 100 g sipinachi - 2.7 mg
• Chitsulo mu 100 g kale - 1.5 mg
• Chitsulo mu 100 g Ziphuphu za Brussels - 1.4 mg
• Iron mu 100 ga beetroot - 0,8 mg
• Chitsulo mu 100 g kabichi - 0,5 mg

6. Tofu

Tofu amapangidwa ndikuphimba mkaka kuchokera ku soya. Olima ndiwo zamasamba ndi nyama zamasamba ayenera kudya tofu wambiri chifukwa ali ndi calcium, iron ndi mapuloteni ambiri omwe amachepetsa khansa ya prostate, khansa ya m'mawere komanso chiopsezo cha matenda amtima, malinga ndi kafukufuku ^[9] . Tofu amatha kupezeka m'njira zosiyanasiyana monga zofewa, zopota komanso zolimba ndipo mutha kuzipukuta kapena kukazinga.

• Iron mu 100 g tofu - 5.4 mg

7. Mbewu zolimbitsa

Maphala am'mawa omwe amakhala monga phala, phala, chimanga, muesli, chimanga chonse ndi zina, zimakhala ndi chitsulo. Kwenikweni, chimanga cholimbikitsidwa komanso chopanda shuga ngati oatmeal chimawerengedwa kuti ndi chimodzi mwazinthu zabwino kwambiri zachitsulo. Zimakhala zosavuta kuphika ndipo ndizoyenera kwambiri kwa nyama zamasamba ndi zamasamba. Oats amakhala ndi fiber yosungunuka yotchedwa beta-glucan yomwe imachepetsa cholesterol komanso imathandizira m'matumbo ^[10] . Komabe, ndibwino kuti mudye oats pamlingo wochepa chifukwa zinthu zambiri zamadzimadzi zimalepheretsa kuyamwa kwa chitsulo ^{[khumi ndi chimodzi]} .

• Chitsulo mu 100 g oatmeal - 6 mg
• Iron mu phala 100 g - 3.7 mg

8. Nyemba za impso

Nyemba za impso zimakhala ndi michere yambiri komanso zomanga thupi zomwe zimawapangitsa kukhala chakudya chabwino kwa osadya nyama. Zitsulo zawo zambiri zimatha kukulitsa kuchuluka kwa hemoglobin yanu ndikuchepetsa mwayi wakuchepa kwa magazi m'thupi. Kupatula izi, nyemba za impso ndizochokera ku michere yambiri, chakudya chambiri, potaziyamu, phosphorous, manganese, folate ndi mankhwala ena opindulitsa.

• Iron 100 g impso nyemba - 8.2 mg

9. Chitsimikizo

Amaranth ndi njere yakale yopanda gilateni yomwe imapezekanso ndi zomanga thupi ndi zina zofunikira monga manganese, magnesium, iron, fiber ndi ma antioxidants. Malinga ndi kafukufuku wowunikanso, mbewu za amaranth zimachepetsa shuga m'magazi, cholesterol, imathandizira chitetezo chamthupi komanso kuthamanga kwa magazi ndipo koposa zonse, amachepetsa kuchepa kwa magazi m'thupi ^[12] .

• Iron mu 100 ga amaranth - 2.1 mg

10. Bowa

Mitundu ina ya bowa imakhala ndi chitsulo chambiri. Mwachitsanzo, bowa wa oyisitara amakhala ndi chitsulo chambiri kuposa bowa, bowa la shiitake ndi bowa wa portobello ^[13] . Bowa mulibe ma calories ambiri ndipo mumakhala fiber, protein, mavitamini B, selenium, mkuwa, potaziyamu ndi vitamini D. Zonsezi zimathandizira pakuthandizira kukhala ndi thanzi la mtima, kutsitsa kuthamanga kwa magazi, kulimbitsa mafupa, ndi zina zambiri.

• Iron mu 100 g oyisitara bowa - 1,33 mg
• Chitsulo mu 100 g batani bowa - 0,80 mg
• Iron mu 100 g shiitake bowa - 0,41 mg
• Iron mu 100 g portobello bowa - 0,31 mg

11. Quinoa

Kinoya Ndi imodzi mwambewu zonse zomwe zili ndi chitsulo chambiri komanso imakhalanso ndi mkuwa, manganese, magnesium, folate ndi michere yambiri. Quinoa ndi chakudya chabwino kwambiri kwa odyetserako zamasamba chifukwa ndi puloteni yathunthu, yodzaza ndi fiber, chakudya chambiri, mavitamini ndi mchere. Kafukufukuyu akuwonetsa kuti antioxidant ya quinoa imachepetsa chiopsezo cha kuthamanga kwa magazi komanso mtundu wa 2 shuga ^[14] .

• Chitsulo mu 100 g quinoa - 4.57 mg

12. Tomato wouma dzuwa

Tomato wouma ndi dzuwa ndiwo tomato wakupsa omwe amauma padzuwa. Amakhala ndi ma antioxidants ambiri monga lycopene, mavitamini ndi mchere ndipo koposa zonse, amapezanso chitsulo. Antioxidant lycopene amadziwika kuti amachepetsa chiopsezo cha khansa ndi matenda okalamba monga kuchepa kwa macular ndi cataract.

• Chitsulo mu 100 g tomato wouma dzuwa - 2.7 mg

Momwe Mungakulitsire Kuyamwa Kwazitsulo Pazakudya Zakudya Zomera

Chitsulo cha Heme chomwe chimapezeka munyama ndi mazira chimatengeka mosavuta ndi thupi poyerekeza ndi chitsulo chosakhala cha heme chomwe chimapezeka muzomera. Chifukwa chake, odyetsa zamasamba ndi nyama zamasamba amafunika kuwirikiza kawiri zakudya zachitsulo kuti apewe kusowa kwa chitsulo.

Nazi zomwe mungachite kuti muthandize kuyamwa chitsulo chosakhala cha heme bwino:

• Idyani zakudya zokhala ndi vitamini C limodzi ndi zakudya zopangidwa ndi mbewu kuti zithandizire kuyamwa chitsulo chosakhala cha heme.

• Kuphukira ndi nyemba zimathandizira kuyamwa kwazitsulo komanso kumachepetsa kuchuluka kwa ma phytates omwe amalepheretsa kuyamwa kwachitsulo.

• Kugwiritsa ntchito quinoa ndi nyemba zokhala ndi amino acid lysine limodzi ndi zakudya zokhala ndi iron zimathandizira kukulitsa kuyamwa kwa chitsulo.

• Pewani kumwa khofi ndi tiyi ndi zakudya chifukwa amachepetsa kuyamwa kwa ayironi ^{[khumi ndi zisanu]} .

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