Ndeipi njodzi yekushaikwa kwesimbi mumuviri?

Ndeipi njodzi yekushaikwa kwesimbi mumuviri?

Iron inodiwa mineral yemuviri wemunhu, nekuti inosanganisirwa mukuumbwa kwehemoglobin, iyo inobatsira kutakura okisijeni kunzvimbo dzese dzemuviri, uye inobatsira pakudzora tembiricha yemuviri uye inotsigira immune system. Mukuwedzera, inokanganisa mamiriro eganda, bvudzi uye misumari, saka kushayikwa kwayo chiratidzo chinotyisa.

Muviri haugone kuburitsa chinhu chakakosha ichi uri wega, saka zvinovaka muviri zvinoramba zviri izvo zvakakosha pakuzviwana. Uye kudiwa kwesimbi kwezuva nezuva kwemuviri kunoenderana nezera uye murume kana mukadzi wemunhu. Vana vanoda 8 kusvika 10 milligrams pazuva, uye varume vane makore 19-50 makore vanoda 8 milligrams pazuva, asi vakadzi vanoda 18 milligrams pazuva, nokuti mwero wayo panguva kumwedzi kunoderera uye anofanira kuripwa.

Kutadza kufema..uye moyo kupera simba

Uye kana simbi isina kukwana mumuviri, mhasuru uye matishu emuviri haashande zvakajairika, izvo zvinogona kutungamirira kuanemia, iyo inokonzera kukanganisa kwebasa remoyo, mitsipa yeropa, digestive uye motokari.

Zviratidzo zvekushaya ropa kuneta uye kuneta kwakanyanya, kutemwa nemusoro, dzungu, kupenya muziso, kukurumidza kurova kwemoyo, kupenya kwemukati memaziso epazasi, zvipikiri nebvudzi rine brittle, kutadza kufema kana uchiita nhamburiko yemuviri, maoko anotonhora netsoka; kudzivirirwa kusina simba uye utachiona nezvirwere zvinotapukira.

chikafu chemhuka

Kuti udzivise anemia, unofanirwa kudya chikafu chemhuka kana yemiriwo, ine chikamu chakanaka chesimbi. Chiropa, uropi, nyama yemombe yakaonda, zvokudya zvomugungwa, mhashu, oyster, turkey, tuna yemumagaba, uye mazai ane iron yakawanda.

Iyo yepamusoro-soro yesimbi inowanikwa munyama yakasviba (nyama yemombe ndiyo nhamba yekutanga). Kuwedzera kune iron, chiropa chemombe chine zvakawanda zvinovaka muviri zvine macalorie mashoma. Kana iri nyama yehuku, ine mapuroteni, selenium uye zinc anobatsira kuchengetedza tsandanyama.

kudyara zvokudya

Kana zviri zvezvokudya zvemiti yakabva, ndezvi - mbeu, nzungu, chokoreti yakasviba, broccoli, sipinashi, pomegranate, quinoa uye legumes. Semuenzaniso, sesame nemhodzi dzemanhanga dzine iron yakawanda uye ine macalorie mashoma.

Uyewo, nzungu maererano nekubatsira kwayo dzakafanana nenyama, sezvo dzine chikamu chepamusoro chesimbi uye ine macalorie akawanda, kunyanya maarumondi, nzungu uye pistachios. Mbeu dzeCocoa zvakare dzakapfuma mune iron, saka kana chokoreti iine 70% cocoa kana kupfuura, inogona kudyiwa kutsiva kushomeka kwesimbi mumuviri. Mukuwedzera kune iron, ine magnesium, iyo inofanirwa pakushanda kwemoyo.