Iron-tune zvokudya

Iron - zviri zvikuru rinokosha zvisaririra chicherwa kuti anobatsira chokufambisa okisijeni kuti munyama (masero) ane muviri. Nokuti sevamwe upenyu munhu kunoda 1,5 MG iron pazuva, asi kufunga kuti kubvuma raisangoita chete 10% mashoko, nezuva vapera mwero iri 15 MG. chitsama ichi zvisaririra chinhu chinogona kuwanikwa kuburikidza nokudya zvinhu simbi tubhokisi, idzo dzinenge nguva dzose patafura yedu. Chinhu chikuru - yeuka kuti kushaya (uye overabundance) redare muviri kunotungamirira varwadziwe.

Iron zvinogadzirwa

Iron zvokudya zvemhuka kugaya nyore. Kunyanya kupfuma iyi zvisaririra chaikosha nyama uye offal: chiropa, neitsvo nemapapu. zvine kuti shrimp zvakakwana, dzemugungwa uye caviar iron zvomugungwa. Iron chirimwa iri kutombozivikanwa muchiKristu zvikuru kupfuura mhuka, asi zvinhu izvi simbi tubhokisi vari zvikuru tichitarisa zvavo zviri mavhitaminzi vemimwe:

• Utungamiri pakati chirimwa zvokudya vapfumi namatare, kugara howa chena (zvose manyoro uye hwakaoma). Zvinosuruvarisa, haagoni sechinoitika zvigadzirwa vana, sezvo vana zvomudumbu maitiro makore 5-7 haasi kukwanisa kugaya howa, zvichida kubatsira muviri.
• Panzvimbo yechipiri ndiwo bhinzi: nenyimo, nenyemba, pizi, bhinzi - zvikuru kwomwoyo oornag simbi zvigadzirwa. Nokuti vakadzi pamuviri, havana kuzochaona ndezvomunhu vakarambidza list, kunyanya wechitatu trimester, sezvo ivo pave kwazvo gassing.
• Pakati muchero uye miriwo simbi zvigadzirwa - vari maapuro, mapichisi, mabhanana, apricots, mbatatisi, makarotsi, konifurawa, sipinachi.
• Pakati michero uye nzungu - fruit namaamanda, mastrawberry, blueberries uye mahabhurosi.
• Uye zvikuru simbi mupfumi zviyo zviri Buckwheat uye gorosi.

  Iron kugutsikana, zvigadzirwa izvi zvinogona anenge musiyano zvinotevera mapoka (MG pa 100 g.):

• 35 MG - chena yaoma howa;
• 20-10 MG - yenguruve chiropa, mapapu, molasses, mbiriso Brewer wacho, matope, mbeu nhanga, but, nenyemba, sesame;
• 10-5 MG - chiropa (nyama, huku), zai mondo, huku mwoyo mutauro (nyama yenguruve, nyama);
• 5-1 MG - tsuro nyama, huku, nyama yenguruve, gwayana, nyama, Buckwheat, zvihuta mazai, pizi, caviar dema, blueberries, namatidza, bhinzi, matsva howa, currants, bhinzi, apricots, omuamanda, mapichisi, rye chingwa, akaomeswa, sipinachi, fruit, chibage, maapuro, mahabhurosi;
• 1 MG - makarotsi, mabhanana, mbatatisi.

  kuitwa iron nomuviri

  Iron goho nokushandisa zvigadzirwa, uye kwete vhitamini-chicherwa zvivako, zvakakosha kuyeuka zvikamu:

1. Vhitamini C uye B12 vanosimudzira kukurumidza Absorção de Água resimbi. Saka edza kusarudza zvakarurama mubatanidzwa zvigadzirwa. Somuenzaniso, kana munhu muchero Salad, ipapo kunze mabhanana uye namatamba akariisa orenji kana tangerine, uye nyama nani kubatanidza pamwe miriwo, akadai mhiripiri kana konifurawa.
2. Karusiyamu kuchititadzisa simbi Absorção de Água, saka regai kudya zvokudya simbi tubhokisi pamwe mapuroteni (chizi, ruomba yakashapa kana mukaka).
3. Products ane tannins (waini tsvuku, tii kana kofi) regai kukonzera kwakakwana uye akarurama simbi Absorção de Água.