Ukutya oku-15 okunobhedu

Umxholo

• 1. Isibindi senyama yenkomo eyosiweyo
• 2. Ikoriyandire, igqabi elomileyo
• 3. I-cashew nut eyosiweyo
• 4. Amandongomane eBrazil ekrwada
• 5. Imbewu
• 6. Ipapaya entle ekrwada
• 7. Imbotyi yekofu egcadiweyo
• 8. Umgubo weSoy
• 9. Yurubeba eluhlaza
• 10. Ialmond egcadiweyo
• 11. Amakhowa
• 12. Amandongomane
• 13. Itshokholethi emnyama
• 14. I-walnut eluhlaza
• 15. I-oats ekrwada
• Ithini imali ecetyiswayo yemihla ngemihla?
• Yintoni enokubangela ukungabikho kobhedu
• Yintoni enokubangela ubhedu obuninzi

ICopper ikhona emanzini nakokunye ukutya okufana nesibindi se-veal, i-coriander, i-almond, itshokholethi okanye iflakisi.

Ikhopha yiminerali efumaneka egazini, esibindini, kwingqondo, entliziyweni nasezintso kwaye ibalulekile kwimisebenzi eyahlukeneyo yomzimba, njengokuvelisa amandla, ukwenziwa kweeseli ezibomvu zegazi, ukwakheka kwamathambo. Ukongeza, ubhedu ikwayi-antioxidant, enceda ukukhusela iiseli kumonakalo onokwenzeka, ukuthintela ukwaluphala ngaphambi kwexesha kunye nokuvela kwezifo ezinzulu njengomhlaza.

Ukusilela kobhedu emzimbeni kunqabile, njengoko isixa sobhedu esifumaneka ekutyeni sanele ukuhlangabezana neemfuno zobhedu ezifunwa ngumzimba. Ngamanye amaxesha, ukuqokelelwa kobhedu emzimbeni kunokubakho, kunokubangela urhudo okanye incasa yentsimbi emlonyeni, umzekelo.

Olunye lokutya okutyebileyo ngobhedu zezi:

1. Isibindi senyama yenkomo eyosiweyo

Isibindi kukutya okutyebileyo ngobhedu, ngakumbi ukuba kugrikiwe, kwaye kwi-100g yesibindi esigciniweyo kukho i-12.58 mg yobhedu.

Ukutya okubandakanya isibindi ngendlela elungeleleneyo kubalulekile kuba kukutya okunotyebileyo kwizakhamzimba ezinokuba luncedo kunyango lwezifo ezithile, ezinje ngeanemia.

Qonda ngakumbi malunga ne-steak yesibindi.

2. Ikoriyandire, igqabi elomileyo

I-Coriander inokutyiwa ngohlobo lwamagqabi, imbewu okanye iingcambu, nangona kunjalo ukusetyenziswa kwegqabi lekhoriyanderiya elomileyo yeyona fomu icetyiswayo kuba ityebile ngobhedu, kuba kwi-100g yegqabi elomileyo, kukho i-4.09 mg yobhedu.

ICoriander sisityalo esinuka kamnandi ekutyeni kuba, njengamanye amayeza anevumba elimnandi, songeza incasa nezondlo kwizitya kwaye sinokusetyenziswa kwisaladi, isuphu, irayisi okanye ipasta.

Jonga indlela icoriander ethintela ngayo umhlaza kunye nokuphucula ukwetyisa.

3. I-cashew nut eyosiweyo

I-cashew nut eyosiweyo ityebile ngobhedu, kwaye kwi-100g yenut nut kukho i-1.92 mg yobhedu.

I-cashew nut ibaluleke kakhulu kwezempilo kuba inezibonelelo ezininzi, kuba inezinto zokulwa ne-antioxidant kwaye ityebile kumafutha alungileyo, kwaye inokudliwa kwizidlo ezingenantloko, iisaladi okanye ngohlobo lwebhotolo.

Fumana izibonelelo ezili-10 zempilo yamandongomane e-cashew.

4. Amandongomane eBrazil ekrwada

Amantongomane aseBrazil atyiwa ioyile enokutyiwa eluhlaza, kwisaladi, kwiisiriyeli, kwiidizethi okanye kwiziqhamo, nangona kunjalo kucetyiswa ukusetyenziswa kwayo kwifom eluhlaza, kuba i-100g yeBrazil nut ine-1.79 mg yobhedu, yiyo loo nto izisa izibonelelo ezahlukeneyo zempilo.

Ukongeza, inezibonelelo ezininzi zempilo njengokunciphisa i-cholesterol, ukuthintela iintlobo ezithile zomhlaza, ukomeleza amajoni omzimba okanye ukugcina impilo yentliziyo, kuba ityebile kwiiproteni, imicu, iivithamini kunye nobhedu.

Funda ngezibonelelo ezi-8 zempilo zamandongomane eBrazil (kunye nendlela yokuyitya).

5. Imbewu

Imbewu efana nesame kunye neflakisi iqulethe ubhedu, kuba i-100g yesame ine-1.51 mg yobhedu kunye ne-100g yeflakisi ine-1.09 mg yobhedu.

I-Sesame kunye ne-flaxseed kukutya okugqwesileyo kokutya okusempilweni kuba zinezibonelelo ezininzi njengokunceda ukunciphisa umzimba, ukunciphisa umngcipheko wesifo sentliziyo, ukwehlisa i-cholesterol okanye ukunceda ukulawula iswekile esegazini.

Jonga izibonelelo ezi-7 eziphambili zeflakisi nendlela yokuyisebenzisa.

6. Ipapaya entle ekrwada

Kwi-100g nganye yefomaya yefomaya kukho i-1.36 mg yobhedu, eyenza ipapaya ibe kukutya okulungileyo xa ufuna ukutya okufanelekileyo.

IFomosa papaya luhlobo lwepapaya kwaye inezibonelelo ezininzi zempilo, ikakhulu kwinqanaba lokugaya ukutya kuba iyanceda ekwetyisweni nasekutyeni ukutya, kwaye ngenxa yokuba ityebile ngentsimbi, ikhalsiyam, ivithamin K kunye nobhedu, ezizizakhamzimba ezibalulekileyo ukusebenza ngokuchanekileyo komzimba.

Fumanisa izibonelelo ezi-8 zezempilo zepapaya kunye nendlela yokutya.

7. Imbotyi yekofu egcadiweyo

Imbotyi yekofu egcadiweyo, nenokugutywa ize isetyenziselwe ukwenza ikofu, ityebile ngobhedu, kuba i-100g yeenkozo ine-1.30 mg yobhedu.

Imbotyi yekofu inezibonelelo ezininzi zempilo, ezinokufunyanwa ngokusetyenziswa kwekofu. Ikofu inesixa esikhulu sezinongo, ezinjengecaffeine, enceda ekulweni nokudinwa, kuthintele kunye nokuphucula iintloko okanye ukukhusela intliziyo.

Qonda iinzuzo ezisixhenxe zempilo yekofu.

8. Umgubo weSoy

I-Soy inokutyiwa ngohlobo lweenkozo eziphekiweyo, umgubo okanye iprotein enombhalo, kwaye ngohlobo lomgubo inexabiso lobhedu le-1.29 mg kwi-100 g yomgubo wesoya, onceda ukulinganisela kwamanqanaba obhedu emzimbeni. .

I-Soy sisityalo seoyile esityebileyo kwi-fiber, i-fatty acids, i-omega 3 kunye neevithamini, esetyenziswa njengehlakani ukunciphisa umngcipheko wesifo sentliziyo, ukulawula amanqanaba eswekile kunye nokunceda ukunciphisa umzimba.

Funda ukuba yintoni i-soy, izibonelelo kunye nendlela yokulungiselela.

9. Yurubeba eluhlaza

IJurubeba inokusetyenziselwa iti ngokufakwa, i-tincture okanye incindi yengcambu kwaye, ubukhulu becala, kwifom yayo eluhlaza ityebile ngobhedu, ine-1.16 mg yobhedu kwi-100g nganye yejurubeba.

IJurubeba sisityalo esingamayeza esinokusetyenziswa kunyango lwezifo ezinje ngeanemia, iingxaki zendlela yokwetyisa, kunyango lokuxinana kwempumlo, okanye ekuphekeni, ukulungiselela iziselo ezinxilisayo.

Jonga ukuba yintoni ijurubeba, yeyantoni kwaye ungayisebenzisa njani.

10. Ialmond egcadiweyo

I-almond ingatyiwa kwiisaladi, eneyogathi, iziqhamo, kwiidizethi, ziluhlaza okanye zosiwe, i-almond egcadiweyo ityebile ngobhedu, ine-0.93 mg yobhedu kwi-100 g nganye.

I-almond sisityalo seoyile esityebileyo kumanqatha alungileyo, iprotein, ifayibha kunye neevithamini, kwaye ibaluleke kakhulu kwezempilo kuba iyanceda ukulawula amathumbu, ukuthanda ukutya kunye nokukhulisa amathambo ngendlela esempilweni kwaye kuthintela isifo sentliziyo.

Fumana izibonelelo ezi-5 zezempilo zeamangile.

11. Amakhowa

Zininzi iintlobo zamakhowa, nangona kunjalo, i-Shiitake kunye ne-mushroom emdaka zityebile kubhedu, kuba i-100g ye-Shiitake mushroom eluhlaza ine-0.9 mg yobhedu kwaye i-100g ye-mushroom eluhlaza eluhlaza ine-0.5 mg yobhedu kwaye, inokusetyenziswa kwiisaladi, ipasta okanye iisendwitshi.

Amakhowa yimithombo elungileyo yeevithamini, i-potassium, i-phosphorus, i-selenium kunye ne-copper, inceda ukulawula uxinzelelo lwegazi, ukunciphisa umngcipheko wesifo sezintso kunye nesifo sentliziyo.

Jonga iintlobo zamakhowa kunye nezibonelelo eziphambili zempilo ezili-9.

12. Amandongomane

Amandongomane sisityalo seoyile esinokusetyenziswa siluhlaza okanye sosiwe, kwiisaladi, kwiidizethi, kwipasta okanye ukutya okulula. Kwi-100g yamandongomane aluhlaza kukho i-0.78 mg yobhedu kwaye, i-100g nganye yamandongomane aqhotsiweyo ane-0.68 mg yobhedu, ibalulekile ekutyeni okunezakha mzimba.

Esi sityalo sityebileyo sineevithamini, iiproteni kunye namafutha alungileyo, afana ne-omega 3, enceda ukukhusela intliziyo, ukuthintela ukuqala kwesifo sentliziyo okanye i-atherosclerosis.

Funda izibonelelo ezili-9 zamandongomane kunye nendlela yokuyitya

13. Itshokholethi emnyama

Itshokholethi emnyama inokusetyenziswa emacwecweni, kwiidizethi okanye kwiziqhamo kwaye, kuyo yonke i-100g, iqulethe i-0.77 mg yobhedu, eyenza ukuba ibe lihlakani elifanelekileyo lokutya okunezondlo.

Eyona tshokholethi ilungileyo yezempilo yindawo ebabayo kuba inepesenti ephezulu yecocoa kunye nezinye izakha-mzimba ezinceda ngempilo yentliziyo nokukhusela iiseli, ukuthintela ukuguga ngaphambi kwexesha kunye nokulwa amanqanaba aphezulu e-cholesterol.

Fumanisa ukuba yeyiphi eyona chocolate ilungileyo yezempilo.

14. I-walnut eluhlaza

Esi siqhamo somisiweyo sinokutyiwa somile okanye sihlaza, kwiidizethi, kwiisaladi okanye kwi-pasta, kwi-100g nganye ye-walnut kukho i-0.75 mg yobhedu.

Amandongomane sisiqhamo esomileyo esityebileyo kwiivithamini, iintsinga, amafutha elungileyo kunye nobhedu kwaye sinceda ekulawuleni i-cholesterol, ukunciphisa umzimba kunye nokunyusa amandla.

Jonga indlela yokutya iziqhamo ezomisiweyo ngaphandle kokutyeba.

15. I-oats ekrwada

I-Oats inokusetyenziswa kwiiflakes, umgubo okanye igranola, ukwenza iicookies, iipie, iikeyiki, isonka okanye ipasta, kwaye ine-0.44 mg yethusi kuyo yonke i-100g ye-oats eluhlaza.

I-Oats zityebile ezityebileyo kwiivithamini, ifayibha kunye nee-antioxidants, ezinceda ukulawula iswekile yegazi kunye namanqanaba e-cholesterol kunye nokukhusela intliziyo.

Qonda izibonelelo ezi-5 eziphambili zeoats.

Ithini imali ecetyiswayo yemihla ngemihla?

Umndilili ophakathi otyunjiweyo wobhedu kubantu abadala osempilweni uqhelekile ukusuka kwi-0.9 mg ukuya kwi-2.7 mg ngosuku. Kubantwana, phakathi konyaka omnye kunye neminyaka eli-13, umndilili wobhedu othathiweyo uhluka phakathi kwe-0.34 kunye ne-0.7 mg yobhedu ngosuku.

Yintoni enokubangela ukungabikho kobhedu

Inani eliphantsi lobhedu emzimbeni linqabile, kodwa xa lisenzeka linokuba neengxaki ezinje nge-anemia, ukwehla kwenani leeseli ezimhlophe egazini, ezaziwa ngokuba yi-neutropenia, okanye ukuphazamiseka kwinqanaba lamathambo, ukwaphuka.

Yintoni enokubangela ubhedu obuninzi

Ubhedu bungafunyanwa emanzini ompompo xa kuhamba ngemibhobho yobhedu.Kule meko, ukutya ubhedu olugqithisileyo kunokubangela ukungcamla okunyibilikayo emlonyeni, ukugabha okungaphezulu, isicaphucaphu, ukugabha, ukutshisa esiswini, ukopha emathunjini kunye norhudo.