Kodi chipatso kwambiri chitsulo? Yomwe masamba wolemera mu chitsulo?

Normal kugwira ntchito kwa chamoyo, kuphatikizapo kagayidwe, sizingatheke Popanda kothandiza ndiponso zofunika mchitidwe mankhwala monga chitsulo, kupezeka hemoglobin lapansi. Timatha mwamsanga lembani yonse yochepetsetsa ya thupi lathu ndi mpweya ndi kupulumutsa kuti ziwalo zonse za mkati. A okwanira kuchuluka kwa chitsulo amachepetsa imabwera nkhawa ndi maganizo, kumalimbitsa chitetezo cha m'thupi. The sangathe wa Fe kumabweretsa magazi ndi matenda ena. Pezani ife zofunika tsiku ndi tsiku lamulo la chinthu zimenezi ndi chakudya, koma kuti mukufuna kudziwa Mwachitsanzo, imene zipatso kwambiri chitsulo, ndi uko mu masamba ndi zakudya zina.

Kodi ndi mitundu iti ya chitsulo ndi?

Iron akhoza kugawidwa mu mitundu iwiri: heme ndipo sanali heme. Mbali yoyamba, amanena za chinthu mankhwala ali nyama zakudya. A chitsanzo chapadera ndi nyama, nsomba ndi nkhuku. Ngati chachiwiri, amaganiza chitsulo ali masamba ndi zipatso okondedwa ndi anthu ambiri.

Kusiyana loyamba ndi lachiwiri ndi digiri ya digestibility wa totere yofunika ndi zofunikira pa moyo wathu ngati chinthu Fe. Yerekezerani: pamene wonyeketsa mankhwala okhala heme chitsulo mokomera za 15-35%, omwe sanali heme - 2-20%.

zinthu zimene nyama ndi chitsulo?

Pofuna paokha kuthana ndi chakudya choyenera, muyenera kusankha chakudya yoyenera. Pano pali chitsanzo zakudya chitsulo wolemera (mndandanda wasiyidwa kwa mayiko anu):

• Nyama yamwana wang'ombe chiwindi (100 ga nyama yotero kuti 14 mg wa Fe);
• nkhumba chiwindi (100 ga zili mg wa 12 wa chitsulo);
• nkhuku chiwindi (B100 ga - 8,6 mg);
• ng'ombe chiwindi (100 ga - 5,7 mg.);
• ng'ombe (3.2 mg.);
• mutton (2.3 mg);
• Turkey (1.8 mg);
• nkhumba (1.5 mg).

N'zochititsa chidwi kuti mdima nyama, ndi apamwamba kuchuluka yachitsulo muli. Choncho, mdima nkhuku zili 1.4 mg wa Fe, ndi kuunika kwa 1 mg. Inu mukuona kusiyana kwake?

Ngati pali chitsulo nsomba?

zinthu zambiri chitsulo alipo mu nsomba ndi nsomba. Makamaka ambiri amafotokozera mankhwala pano mu nkhono. Mu nkhokwe chachiwiri malo Fe ndi mamazelo ndi 6.8 mg wa - ndi nkhono wachitatu (5.7 mg), wachinayi - sardines mu mphika zitsulo (2.9 Nchito mg), wachisanu - yaing'ono nkhanu ndiponso nkhanu - 1 , 7 mg, ndi chimodzi - zamzitini nsomba - 1.4 mg. A ochepa a chitsulo alipo bwino mchere hering'i, nsomba ya makerele ndi mitundu ina nsomba.

Table: chitsulo zili mu zakudya

Kuwonjezera nsomba ndi nyama, ali chitsulo mazira. Chiwerengero cha zinthu mmenemo ndi za 2.5 mg. Izi amafotokozera mankhwala alipo mu mtedza kwambiri. Mwachitsanzo, mu pistachios husked lili osachepera 4.8 mg.

The hazelnuts ndi 3.2 mg, mu mtedza yaiwisi - 4.6 mg, amondi pang'ono zochepa - 4.2 mg, ndi walnuts ndi cashew mtedza nucleoli - 3.8 ndi 3.6 mg, motero. mtedza Pine sangathe kudzitama wa okhutira mkulu wa chitsulo. Mu iwo okha 3 mg. Zonsezi zilipo aliyense mankhwala, okhala chitsulo. Kodi mankhwala ambiri Fe, fotokozani pansipa.

Pali Fe mu mbewu dzungu (14 mg) ndi mbewu mpendadzuwa (6.8 mg). Mu ake zitsamba 14,6 mg. Pamaso pa chitsulo opezeka mankhwala ndi hematogenous - 4 mg. Izi mbale zokoma ndi magawo, kulawa ngati toffee. Komanso amakumana adawomboledwa magazi m'thupi amafotokozera mu zinthu zotsatirazi:

• tchizi (Swiss ndi 19 mg);
• mkaka (0.1 mg);
• sausages ndi mankhwala nyama (1.9-1.7 mg);
• roe nsomba (1.8 mg);
• pasitala ndi ophika buledi mankhwala (1,2-3,9 mg);
• uchi (1.1 mg);
• bowa woyera (35 mg);
• curd (0.4 mg);
• buckwheat phala (8.3 mg);
• yisiti Brewer a (18.1 mg);
• koko (12.5 mg);
• batala (0.1 mg);
• ufa ndi ena.

Pano pali chitsanzo tebulo (chitsulo okhutira chakudya):

wolemera kwambiri zili anapatsidwa mankhwala mchitidwe imatengedwa madzi (21.5 mg). Mbiri chiwerengero cha zinthu kusungidwa mu Seaweed (16 mg).

Kodi zipatso ndi zipatso ali chitsulo?

The zipatso zokhala Fe mwina akhoza olekanitsidwa blueberries. Lili modziwika wambirimbiri zinthu zatchulidwazi (7 mg). The blackcurrant izo zochepa - 5.2 mg, raspberries - 1.7 mg. Ponena za zipatso, mapichesi kuti muli - 4.1 mg, maapulo - 2.2 mg, ndi nthochi - 0,8 mg.

Monga mukuonera, kuyankha funso limene chipatso kwambiri ya chitsulo, mukhoza bwinobwino kusankha mwatsopano ndi yowutsa mudyo mapichesi. Komanso, pali zothandiza osati atsopano zipatso, komanso kumwa timadziti, zakumwa zipatso ndi Zakumwa zipatso anapanga kwa iwo. Choncho, nthumwi ambiri amaona sadza madzi pakati pa abale awo. kapu imodzi ya chakumwa wakuda ndi wowawasa amasamalira thupi lanu si zosakwana 2.9 Nchito mg wa chitsulo. Mu madzi khangaza pang'ono zochepa Fe - 0.1 mg.

Mu zipatso zouma ndi chitsulo?

Akudabwa chimene zipatso kwambiri chitsulo, musaiwale za zipatso zouma. Mwachitsanzo, 4.7 mg wa mchitidwe umenewu uli apricots zouma, 0.4 - nkhuyu, zoumba woyera - 3.8 mg wa maapulo zouma - 15mg, mapeyala ndi prunes - 13 mg. Choncho umboni kwa Fe auma maapulo.

Nyemba ndi chitsulo

Atsogoleri a chiwerengero chachikulu cha chitsulo, ndithudi, ndi nyemba. Mwachitsanzo, nkhani zoyerekeza wa zinthu mankhwala yophika nandolo wobiriwira ndi 6.8 mg, ndi watsopano - 7 mg. Nyemba ndi nyemba akapezedwe kwa 5,5-5,9 mg wa Fe. Nkhaniyo mulinso nyemba ankaona mphodza chikukhudza kuti 11,8 mg wa membala.

Kodi masamba ali chitsulo?

Inu simukudziwa, mu chitsulo zipatso kapena ndiwo zamasamba zambiri? Tidzathandizana inu mumvetse izi. Pankhani masamba, tiyenera kulabadira mtundu wawo leafy ndi khalidwe mdima wobiriwira mphukira. Zomera ayenera akuphatikizapo masamba otsatirawa:

• sipinachi (munali 3.6 mg wa chitsulo);
• kolifulawa (1.4 mg);
• Chinese kabichi ndi Brussels zikumera (munali 1.3 mg);
• chard (3.1 mg);
• burokoli (1.2 mg);
• ya parsley (5.8 mg);
• udzu winawake (1.3 mg);
• mu nsonga ya mpiru (1.1 mg).

N'zochititsa chidwi kuti kuzifutsa kabichi asidi mulinso mpaka 1.7 mg wa chitsulo. Pali kufunika mchitidwe mankhwala tchipisi ndi (1.2 mg). Koma ngati wophika ndi, zili Fe utachepa ndi kuchuluka kwa 0,8 mg. Pakati pa masamba leafy kutsogolera parsley, ndipo anthu a m'banja - sauerkraut.

Kodi kwambiri chitsulo?

Mu malo oyamba ndi nambala ya chitsulo amatsogolera nyemba. Mu ena a mtundu uliwonse akhoza muli mpaka 71 mg. Mu malo chachiwiri hazelnuts ndi phala (51 50,1 mg). Mu malo lachitatu oatmeal (45 mg). Mu wachinayi - tchizi anakonza kuchokera mkaka kutungira (37 mg). Mu wachisanu - bowa watsopano (35 mg). Mu chimodzi ndi - tirigu semolina (31 mg). Tsiku lachisanu ndi chiwiri - nkhumba chiwindi (29.7 mg).

Tsopano inu mukudziwa chimene zipatso mu chitsulo kwambiri. Tapezanso kutchulidwa masamba ndi mankhwala ena omwe pali zofunika ndi yofunika amafotokozera.