11 Zakudya Zothandiza Kuteteza Kufooka Kwachitsulo

Bweretsani nyemba

Kuperewera kwa chuma ndilo vuto lalikulu kwambiri la kusowa kwa zakudya m'thupi. Kuperewera kwa iron kungayambitse kuchepa kwa magazi m'thupi (kuphunzira) kuchepa kwa ana. Kuchepa kwa magazi kumatha kukhala wofatsa mpaka wolimba, nthawi zina kumafuna kuikidwa magazi. Kwa anthu ambiri, chinsinsi choletsera kusowa kwachitsulo ndiko kuonetsetsa kuti chitsulo chokwanira chilipo.

Iron imabwera m'njira ziwiri: chitsulo cha heme (kuchokera ku nyama) ndi chitsulo chosakhala chitsulo. Chitsulo chosungunuka bwino chimakhala chosakanikirana ndi chitsulo chosakhala chachitsulo chomwe chimapangitsa kuti zakudya zowonjezera (RDA) zowonjezera zitsulo zikhale zoposa 2 alimi. Ngakhale anthu odyetsa zakudya omwe amadya zakudya zosiyanasiyana sikuti ali pachiopsezo chachikulu chokhala ndi vuto la kuchepa kwa magazi m'thupi . Atsikana atatha msinkhu amakhala ndi RDA yapamwamba chifukwa cha kusamba kwa magazi.

Tidzawonanso zakudya zambiri zachitsulo. Chiwindi sichiphatikizidwa mndandandawu. Ngakhale kuti ndi chitsimikizo chabwino cha chitsulo, chimakhala ndi cholesterol. Zina mwa izi mwinamwake mukudziwa kuti muli ndi chitsulo, koma ena angakudabwe.

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Nyama

Ife tikuyankhula zambiri osati ng'ombe chabe. Nkhuku, mwanawankhosa, nkhumba, ndi Turkey ndizochokera ku chitsulo chabwino. Nyama imakhala ndi chitsulo cha heme, chomwe chiri chosavuta kuti thupi lidziwe, kutanthauza kuti mumapeza zitsulo zochuluka kuchokera ku zakudya izi. Mafungo abwino a ng'ombe akulimbikitsidwa.

Osati nyama yodya nyama? Palibe nkhawa, pali zosankha zina.

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Nsomba za Nsomba

Nkhanu, ntchentche, ndi oyster zili ndi chitsulo chimodzimodzi monga nyama, kutanthauza kuti zimakhala zosavuta.

Kodi zimadya kwambiri zamasamba? Palibe zodandaula, zosankha zambiri zikubwera. Pali zosankha zambiri kwa anthu odyetsa zamasamba.

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Tofu

Tofu ndi gwero lalikulu la mapuloteni omwe ali ndi chitsulo chambiri. Pewani tofu ndi calcium yowonjezera pamene izi zingachepetse kuyamwa kwa chitsulo.

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Nyemba

Kuwonjezera pa kukhala chitsimikizo chachikulu cha mapuloteni, nyemba (kuphatikizapo nyemba za pinto, nyemba zakuda, mphodza, ndi nyemba za impso) ndizitsulo zabwino zitsulo.

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Broccoli ndi Bok Choy

Broccoli ndi bok choy zamasamba zambiri zokhudzana ndi chitsulo. Kuwonjezera pa kukhala chitsime chachitsulo chabwino, ali ndi vitamini C, zomwe zimathandiza thupi lanu kutenga chitsulo ku zakudya zanu.

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Zamasamba

Mbewu zambiri zimapezeka zitsulo, kuphatikizapo masamba obiriwira, masamba; zitheba; ndi tomato. Madzi a phwetekere ndi imodzi mwa timadziti tating'ono tomwe tili ndi chitsulo.

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Zipatso Zouma

Inde, zouma za apricots, mapichesi, prunes, ndi zoumba zakhala ndi chitsulo mwa iwo. Amapanga chakudya chokoma. Mofanana ndi madzi a phwetekere, madzi otsekemera amakupatsani kumwa chitsulo.

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Mtedza

Mitedza yambiri, kuphatikizapo cashews, hazelnuts, pistachios, ndi amondi zili ndi chitsulo. Choncho, idyani zakudya zochepa monga zakudya zopatsa thanzi. Mwinamwake kusakaniza mu zipatso zochepa zouma chifukwa cha chitsulo pang'ono.

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Mbewu za Mzungu

Mbewu yaiwisi ya dzungu, yotchedwa pepitas, ndi gwero lalikulu lachitsulo cha chitsulo. Ngati muwawotcha, pewani kutentha kwakukulu chifukwa zingathe kuchepetsa kuchuluka kwa chitsulo. Taganizirani kuwagwiritsa ntchito ngati saladi yokwera.

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Mkate ndi Chakudya

Ku United States ndi m'mayiko ena, mafinya amatetezedwa ndi mavitamini ndi mchere monga chitsulo. Mukhoza kuzindikira zinthu izi powona ufa wothira pazitsulo. Izi ziphatikizapo zakudya monga mkate, tirigu, pasta, ndi mbewu zina. Kawirikawiri, tirigu omwe ali ndi chinangwa mkati mwake ali ndi chitsulo chambiri kuposa mbewu zina.

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Zipatso

Ngakhale kuti alibe chitsulo, zipatso zomwe zimapezeka ndi vitamini C (malalanje, mandimu, limes, mavwende, kiwi) zimakuthandizani kupeza chitsulo chakudya chanu bwino. Choncho, awaphatikizeni ndi zakudya zanu zachitsulo kuti mukhale ndi zotsatira zabwino.

_{Chitsime:
National Institutes of Health. https://ods.od.nih.gov/factsheets/Iron-AchikhalidwePopeza / Kupezeka pa 08/18/2015}

Kupewa Ndikofunika

Tikuyembekeza ndi malangizowo kuti mutha kupambana poletsa kutaya kwachitsulo. Ndikofunika kuzindikira kuti mkaka ulibe mndandandawu. Zakudya zamakina zili ndi calcium zomwe zimateteza kuyamwa kwa chitsulo kuchokera ku zakudya zina zomwe zimadyedwa panthawi yomweyo. Kusakaniza mkaka wochuluka (makapu oposa 3 kapena 24 ounces tsiku lililonse) kungateteze kukwanira kokwanira kwa chitsulo kuchokera ku zakudya. Komanso, zakumwa zomwe zili ndi tanins monga khofi ndi tiyi zingaletse kuyamwa kwa chitsulo. Ngati kusowa kwanu kwachitsulo kumakhala kovuta kwambiri chifukwa cha kuchepa kwa magazi, kusinthana ndi zakudya zanu zokha sikungathetseretu kuperewera kwa iron. Kambiranani zosankha za mankhwala ndi wothandizira zaumoyo wanu. Mphamvu ya Iron: Zakudya Zowonjezera Zakudya. National Institute of Health Office of Food Supplements webusaitiyi. https://ods.od.nih.gov/factsheets/Iron-IchikhalidwePazinthu. February 11, 2016. Anapezeka pa March 14, 2017.