Uyonyusa njani i-Bean Iron ekunyangeni i-Anemia
Umxholo
Iimbotyi ezimnyama zityebile ngentsimbi, esisondlo esidingekayo ukulwa ne-anemia, kodwa ukuphucula ukufunxeka kwentsimbi kuyo, kubalulekile ukuhamba nesidlo, esineembotyi ezimnyama, kunye nejusi ye-citrus, efana nejusi yeorenji zendalo, okanye utye iziqhamo ezifana ne-sitrobheli, i-kiwi okanye ipapaya, njenge-dessert, kuba ezi ziqhamo zityebile ku-vitamin C ophucula ukufunxwa kwentsimbi.
Enye indlela yokwenza isidlo nokuba sesondlo ngakumbi kukwenza iimbotyi ezimnyama ngeebhit kunye namagqabi espinatshi, kuba nazo ziqulathe i-iron ekwakhiweni kwazo.
Izibonelelo zeembotyi ezimnyama
Ukongeza ekubonisweni ukuba ulwa ne-anemia, ezinye izibonelelo zeembotyi ezimnyama zibandakanya:
- Nceda ukulwa necholesterol ngokuba sisityebi kwifayibha;
- Thintela umhlaza ngokuba ne-antioxidants ekhusela iiseli;
- Nceda ukulwa iingxaki zentliziyo ngokuba sisityebi ngemagniziyam;
- Kunqande ukuvela kwamahlwili egazi abangela uhlaselo lwentliziyo, umzekelo, ngokuba ne-anthocyanins kunye ne-flavonoids.
Ukongeza, iimbotyi ezimnyama xa zidityaniswe nerayisi zenza ukuba ukutya kugqitywe ngakumbi, njengoko indibaniselwano yeeproteni zerayisi igcwalisa iiproteni zeembotyi.
Ulwazi olunesondlo ngeembotyi ezimnyama
| Izixhobo | Ubungakanani kwi-60 g yeembotyi ezimnyama |
| Amandla | Iikhalori ezingama-205 |
| Iiproteni | 13.7 g |
| Amafutha | 0.8 g |
| IiCarbohydrate | 36.7 g |
| Imisonto | 13.5 g |
| Ifolic acid | 231 mcg |
| Magnesium | I-109 mg |
| Potassium | 550 mg |
| Izinki | 1.7 g |
Iimbotyi ezimnyama kukutya okunesondlo kakhulu okunotyebileyo kwiiprotheyini kwaye kunamafutha asezantsi, anokufakwa kukutya okunciphisa umzimba kwaye kuluncedo nakwabo bafuna ukufumana ubunzima bemisipha.
Bona ezinye iingcebiso zokulwa i-anemia apha:
Sicebisa
Amandla okucoca iAsparagus
