Ukutya okusempilweni okuphezulu kwi-Iron

Umxholo

• 1. Intlanzi
• 2. Ispinatshi
• 3. Isibindi kunye nezinye inyama zenyama
• 4. Imidumba
• 5. Inyama ebomvu
• 6. Imbewu yethanga
• 7. Iquinoa
• 8. ETurkey
• 9. Brokholi
• 10. Tofu
• 11. itshokolethi emnyama
• 12. Intlanzi
• Umgca wezantsi

Isinyithi sisimbiwa esisebenza imisebenzi eliqela ebalulekileyo, eyona iphambili kukuhambisa ioksijini kuwo wonke umzimba wakho njengenxalenye yeeseli ezibomvu zegazi ().

Sisondlo esisiso, esithetha ukuba kufuneka usifumane ekutyeni. Ixabiso lemihla ngemihla (DV) yi-18 mg.

Into enomdla kukuba, isixa sesinyithi esisifunxwa ngumzimba wakho ngokuyinxenye sisekwe kubungakanani obugcinileyo.

Ukusilela kunokubakho ukuba ukutya kwakho kuncinci kakhulu ukuba ubuyisele isixa esiphulukene nayo yonke imihla ().

Ukusilela kwentsimbi kunokubangela i-anemia kwaye kukhokelele kwiimpawu ezinjengokudinwa. Abafazi abasexesheni abangakutyiyo ukutya okune-iron eninzi bakumngcipheko omkhulu wokunqongophala.

Ngethamsanqa, kukho ukutya okuninzi okunokukunceda uhlangane imihla ngemihla
intsimbi iimfuno.

Nazi izinto ezili-12 zokutya okusempilweni ezine-iron eninzi.

1. Intlanzi

I-Shellfish isondlo kwaye isondlo. Zonke i-shellfish ziphezulu kwi-iron, kodwa i-clams, i-oysters kunye ne-mussels yimithombo elungileyo.

Umzekelo, i-3.5-ounce (100-gram) esebenza ngeeflamu inokuba ne-3 mg yesinyithi, eyi-17% ye-DV ().

Nangona kunjalo, umxholo wentsimbi yeeflam uyahluka kakhulu, kwaye ezinye iintlobo zinokuba nexabiso eliphantsi kakhulu (4).

Isinyithi kwi-shellfish yintsimbi ye-heme, leyo umzimba wakho uyifunxa ngokulula kunentsimbi engeyiyo-heme efumaneka kwizityalo.

I-3.5-ounce ekhonza ii-clams ikwabonelela nge-26 yeeprotheyini, i-24% ye-DV ye-vitamin C, kunye ne-4,125% ye-DV ye-vitamin B12.

Ngapha koko, zonke ii-shellfish ziphezulu kwizakhamzimba kwaye zibonisiwe ukuba zonyusa inqanaba le-cholesterol esempilweni ye-HDL egazini lakho ().

Nangona kukho iinkxalabo ezisemthethweni malunga ne-mercury kunye ne-toxins kwiintlobo ezithile zentlanzi kunye ne-shellfish, izibonelelo zokutya ukutya kwaselwandle zingaphezulu kobungozi ().

I-3.5-ounce (i-100-gram) yokuhambisa ii-clams zibonelela nge-17% ye-DV yesinyithi. I-Shellfish ikwacebile kwezinye izakhamzimba ezininzi kwaye inokunyusa i-HDL (elungileyo) amanqanaba e-cholesterol egazini lakho.

2. Ispinatshi

Isipinashi sinika izibonelelo ezininzi zempilo kodwa zimbalwa kakhulu iikhalori.

Malunga nee-ounces eziyi-3.5 (100 grams) yesipinatshi esiluhlaza sine-2.7 mg yesinyithi, okanye i-15% ye-DV ().

Nangona le yintsimbi engeyiyo i-heme, engafakwanga kakuhle, isipinatshi sikwacebile ku-vitamin C. Oku kubalulekile kuba ivithamin C inyusa kakhulu ukufunxeka kwentsimbi ().

Isipinatshi sisityebi kwii-antioxidants ezibizwa ngokuba zii-carotenoids, ezinokuthi zinciphise umngcipheko womhlaza, zinciphise ukudumba, kwaye zikhusele amehlo akho kwizifo (,,,).

Ukusetyenziswa kwesipinatshi kunye neminye imifuno enamagqabi ngamafutha kunceda umzimba wakho ukuba uthathe i-carotenoids, ke qiniseka ukutya amanqatha asempilweni njengeoyile yomnquma kunye nesipinatshi sakho ().

Isipinashi sinika i-15% ye-DV ngentsimbi ngokusebenza, kunye neevithamini kunye neeminerals. Iqulethe ii-antioxidants ezibalulekileyo.

3. Isibindi kunye nezinye inyama zenyama

Iinyama zomzimba zinesondlo kakhulu. Iindidi ezidumileyo zibandakanya isibindi, izintso, ingqondo kunye nentliziyo- zonke ziphezulu zinesinyithi.

Umzekelo, i-3.5-ounce (100-gram) yokukhonza isibindi senyama iqulethe i-6.5 mg yesinyithi, okanye i-36% ye-DV ().

Iinyama zomzimba zikwaneprotein eninzi kwaye zityebile kwiivithamini ze-B, ubhedu, kunye ne-selenium.

Isibindi siphezulu kakhulu ku-vitamin A, sibonelela nge-1,049% ye-DV nge-3.5-ounce esebenza.

Ngaphezulu, inyama yenyama iphakathi kwemithombo efanelekileyo ye-choline, isondlo esibalulekileyo sempilo yengqondo kunye nesibindi abantu abaninzi abafumani ngokwaneleyo ().

Iinyama zomzimba yimithombo elungileyo yentsimbi, kwaye isibindi sine-36% ye-DV ngokusebenza. Inyama yomzimba ikwacebile nakwezinye izakha mzimba, ezifana ne selenium, ivithamin A, kunye ne choline.

4. Imidumba

Iimbotyi zilayishwe ngezakha mzimba.

Ezinye zezona ndidi zixhaphakileyo zeembotyi ziimbotyi, iilentile, iichickpeas, i-ertyisi kunye neembotyi zesoya.

Bangumthombo omkhulu wentsimbi, ngakumbi kwabo batya inyama. Ikomityi enye (198 gram) yeelensi eziphekiweyo ine-6.6 mg, eyi-37% ye-DV ().

Iibhontshisi ezinjengeembotyi ezimnyama, iimbotyi ze-navy, kunye neembotyi zezintso zonke zinokukunceda ngokulula ukubamba ukutya kwakho kwentsimbi.

Ngapha koko, ikomityi yekomityi (86-gram) ehambisa iimbotyi ezimnyama eziphekiweyo zibonelela nge-1.8 yeentsimbi, okanye i-10% ye-DV ().

Iimbotyi ikwangumthombo olungileyo we-folate, magnesium, kunye ne-potassium.

Ngaphezulu, izifundo zibonise ukuba iimbotyi kunye nezinye iimbotyi zinokunciphisa ukudumba kubantu abanesifo seswekile. Iimbotyi nazo zinokunciphisa isifo sentliziyo kubantu abane-metabolic syndrome (,,,).

Ukongeza, iimbotyi zinokukunceda ukunciphisa umzimba. Ziphezulu kakhulu kwifayibha enyibilikayo, enokunyusa iimvakalelo zokugcwala kunye nokunciphisa ukutya kwekhalori ().

Kwesinye isifundo, ukutya okuphezulu kwefayibha okuqulethe iimbotyi kubonisiwe kusebenza njengokutya okusezantsi kwe-carb ukunciphisa umzimba ().

Ukwandisa ukufakwa kwentsimbi, yitya iimbotyi ezinokutya okuphezulu ku-vitamin C, okufana neetumato, imifuno, okanye iziqhamo ze-citrus.

Ikomityi enye (198 gram) yeelensi eziphekiweyo zibonelela ngama-37% eDV yentsimbi. Iimbotyi ziphezulu kwi-folate, i-magnesium, i-potassium kunye ne-fiber kwaye zisenokunceda ukunciphisa umzimba.

5. Inyama ebomvu

Inyama ebomvu iyanelisa kwaye inesondlo.

I-3.5-ounce (100-gram) yokuhambisa inyama yenkomo yomhlaba ine-2.7 mg yesinyithi, eyi-15% ye-DV ().

Inyama ikwacebile ngeprotein, zinc, selenium, kunye neevithamini ezininzi ze-B ().

Abaphandi bacebise ukuba ukusilela kwentsimbi kunokuba kuncinci kubantu abatya inyama, iinkukhu kunye nentlanzi rhoqo ().

Ngapha koko, inyama ebomvu yeyona ndawo ifikelelekayo ngokulula yentsimbi ye-heme, enokubangela ukuba ibe kukutya okubalulekileyo kubantu abanomdla we-anemia.

Kwisifundo esinye kujongwa utshintsho kwiivenkile zentsimbi emva kokuzivocavoca nge-aerobic, abasetyhini abatya inyama bayigcina intsimbi ngcono kunabo bathatha izongezo zentsimbi ().

Enye yeenkomo zomhlaba iqulethe i-15% ye-DV yesinyithi kwaye yenye yezona zinto zifumaneka ngokulula kwi-heme iron. Ikwatyebile iivithamini B, zinc, selenium, kunye neprotein esemgangathweni.

6. Imbewu yethanga

Imbewu yethanga sisitya esilumkileyo nesiphathekayo.

I-ounce enye (i-28-gram) esebenza ngembewu yethanga iqulethe i-2.5 mg yesinyithi, eyi-14% ye-DV ().

Ukongeza, imbewu yethanga ingumthombo olungileyo wevithamini K, zinc kunye nemanganese. Ziphakathi kwemithombo efanelekileyo ye-magnesium, apho uninzi lwabantu lusezantsi ().

I-ounce enye (28-gram) ekhonza iqulethe i-40% ye-DV yemagniziyam, enceda ukunciphisa umngcipheko wokunganyangeki kwe-insulin, isifo seswekile, kunye noxinzelelo (,,).

Imbewu yethanga ibonelela nge-14% ye-DV yesinyithi nge-ounce enye ekhonzayo. Ikwangumthombo olungileyo wezinye izakha mzimba, ngakumbi i-magnesium.

7. Iquinoa

IQuinoa yingqolowa edumileyo eyaziwa njenge-pseudocereal. Ikomityi enye (i-185 gram) yequinoa ephekiweyo ibonelela nge-2.8 mg yesinyithi, eyi-16% ye-DV ().

Ngapha koko, iquinoa ayinayo i-gluten, eyenza ukuba ibe lukhetho olufanelekileyo kubantu abanesifo se-celiac okanye ezinye iindlela zokunganyamezelani kwe-gluten.

Iquinoa ikwiprotheyini ephezulu kunezinye iinkozo ezininzi, kunye nobutyebi kwi-folate, i-magnesium, ithusi, i-manganese, kunye nezinye izakha mzimba.

Ukongeza, iquinoa inomsebenzi wokulwa ne-antioxidant kunezinye iinkozo ezininzi. I-Antioxidants inceda ukukhusela iiseli zakho kumonakalo ovela simahla, ezenziwa ngexesha le-metabolism kunye nokuphendula kuxinzelelo (,).

IQuinoa ibonelela nge-16% ye-DV ngentsimbi ngokusebenza. Iqulathe akukho gluten kwaye iphezulu kwiiprotheyini, iifolthi, iiminerali kunye nee-antioxidants.

8. ETurkey

Inyama yaseTurkey kukutya okusempilweni kwaye kumnandi. Ikwangumthombo olungileyo wentsimbi, ngakumbi inyama emnyama ye-turkey.

Inxalenye ye-3.5-ounce (100-gram) yenyama emnyama ye-turkey ine-1.4 mg yesinyithi, eyi-8% ye-DV ().

Xa kuthelekiswa, inani elifanayo lenyama emhlophe ye-turkey iqulethe kuphela i-0.7 mg ().

Inyama emnyama yeTurkey ikwapakisha iigram ezingama-28 zeprotheyini ngokusebenza kunye neevithamini kunye neeminerali ezininzi ze-B, kubandakanya i-32% ye-DV ye-zinc kunye ne-57% ye-DV ye-selenium.

Ukutya ukutya okuneprotheyini ephezulu njengeTurkey kunokunceda ukunciphisa umzimba, njengoko iiprotein zikwenza uzive ugcwele kwaye zonyuse umlinganiso wakho wokunciphisa umzimba emva kwesidlo (,,).

Ukutya okuphezulu kweprotein kunokunceda ekuthinteleni ukulahleka kwemisipha okwenzeka ngexesha lokulahleka kwesisindo kunye nenkqubo yokuguga (,).

I-Turkey ibonelela nge-13% ye-DV yesinyithi kwaye ingumthombo olungileyo weevithamini kunye neeminerals. Umxholo weprotheni ephezulu ukhuthaza ukugcwala, yonyuse imetabolism, kwaye ithintele ukuphulukana nemisipha

9. Brokholi

I-Brokholi isondlo ngendlela emangalisayo. Ikomityi e-1 (156-gram) yokuhambisa i-broccoli ephekiweyo ine-1 mg yesinyithi, eyi-6% ye-DV ().

Ngaphezulu, ukukhonza i-broccoli kukwafaka iipesenti ezingama-112 ze-DV kwi-vitamin C, enceda umzimba wakho ukuba ubambe i-iron ngcono (,).

Ubungakanani obufanayo bokusebenza buphezulu kakhulu kwaye bubonelela nge-5 gram yefayibha, kunye nevithamini K. Broccoli lilungu losapho lweemifuno ezibethelelweyo, ekwabandakanya icauliflower, ihlumelo laseBrussels, i-kale, kunye nekhaphetshu.

Imifuno yeCruciferous iqulethe i-indole, i-sulforaphane, kunye ne-glucosinolates, eziyimixube yezityalo ekukholelwa ukuba ikhusela umhlaza (,, 46,).

Inye esebenza nge-broccoli ibonelela nge-6% ye-DV yesinyithi kwaye iphezulu kakhulu kwiivithamini C, K, kunye nefolate. Inokukunceda ukunciphisa umngcipheko womhlaza.

10. Tofu

I-Tofu kukutya okusekwe kwisoya okuthandwayo phakathi kwabatyayo kunye nakwamanye amazwe aseAsia.

Ikomityi yekomityi (126-gram) ekhonza ibonelela nge-3.4 mg yesinyithi, eyi-19% ye-DV ().

I-Tofu ikwangumthombo olungileyo we-thiamine kunye neeminerali ezininzi, kubandakanya i-calcium, i-magnesium kunye ne-selenium. Ukongeza, ibonelela ngeegram ezingama-22 zeprotheyini ngokusebenza.

I-Tofu iqulethe izixhobo ezizodwa ezibizwa ngokuba yi-isoflavones, eziye zadibaniswa nokuphucula uvakalelo lwe-insulin, ukunciphisa umngcipheko wesifo senhliziyo, kunye nokukhululeka kwiimpawu ze-menopausal (,).

I-Tofu ibonelela nge-19% ye-DV yentsimbi ngokusebenza kwaye ityebile kwiiprotheyini kunye neeminerali. Ii-isoflavones zayo zinokuphucula impilo yentliziyo kunye nokunciphisa iimpawu zokuya exesheni.

11. itshokolethi emnyama

Itshokholethi emnyama imnandi kakhulu kwaye inesondlo.

I-ounce enye (i-28-gram) yokukhonza iqulethe i-3.4 mg yesinyithi, eyi-19% ye-DV ().

Le nkonzo incinci ikwapakisha ama-56% kunye ne-15% ye-DVs yobhedu kunye ne-magnesium, ngokwahlukeneyo.

Ukongeza, iqulethe i-prebiotic fiber, eyondla iibacteria ezinobuhlobo emathunjini akho ().

Isifundo sifumanise ukuba umgubo wecocoa kunye netshokholethi emnyama ibinomsebenzi omninzi we-antioxidant kunemigubo kunye neencindi ezenziwe ngamajikijolo e-acai kunye neeblueberries ().

Izifundo zikwabonakalisile ukuba itshokholethi ineziphumo ezincedo kwi-cholesterol kwaye inokunciphisa umngcipheko wokuhlaselwa sisifo sentliziyo kunye nemivumbo (,,).

Nangona kunjalo, ayizizo zonke iitshokholethi ezenziwe ngokulinganayo. Kukholelwa ukuba iikhompawundi ezibizwa ngokuba zii-flavanols zinoxanduva lwezibonelelo zetshokholethi, kwaye umxholo we-flavanol wetshokholethi emnyama uphezulu kakhulu kunaleyo yetshokholethi yobisi (57).

Ke ngoko, kungcono ukutya i-tshokholethi ubuncinci be-70% yecocoa ukuze ufumane ezona zibonelelo ziphezulu.

Intsingiselo encinci yetshokholethi emnyama iqulethe i-19% ye-DV yentsimbi kunye neeminerali ezininzi kunye nefayibha prebiotic ekhuthaza impilo yamathumbu.

12. Intlanzi

Intlanzi sisithako esinesondlo, kwaye iintlobo ezithile ezifana netyhuna ziphezulu kakhulu ngentsimbi.

Ngapha koko, i-ounce ezi-3 (85-gram) yokuhambisa ityhuna enkonkxiweyo iqulethe malunga ne-1.4 mg yesinyithi, emalunga ne-8% ye-DV ().

Intlanzi ikwanayo ne-omega-3 fatty acids, eluhlobo lwamafutha asempilweni ahambelana nenani lezibonelelo zempilo.

Ngokukodwa, i-omega-3 fatty acids ibonakalisiwe ukukhuthaza impilo yengqondo, ukuphucula ukusebenza komzimba, kunye nenkxaso yokukhula okunempilo kunye nophuhliso ().

Intlanzi ikwanazo nezinye izakha mzimba ezibalulekileyo, kubandakanya i-niacin, i-selenium, kunye ne-vitamin B12 ().

Ngaphandle kwetyhuna, i-haddock, i-mackerel, kunye ne-sardines yiminye imizekelo yeentlanzi ezityebileyo ezinokubandakanya kwisidlo sakho (,,).

Ukuhanjiswa kwetyhuna enkonkxiweyo kunokubonelela malunga ne-8% ye-DV yesinyithi. Intlanzi ikwangumthombo olungileyo wezinye izakha mzimba ezibalulekileyo, kubandakanya i-omega-3 fatty acids, iivithamini kunye neeminerali.

Umgca wezantsi

Intsimbi yimbiwa ebalulekileyo ekufuneka isetyenziswe rhoqo njengoko umzimba wakho ungenako ukuyivelisa ngokwakho.

Nangona kunjalo, kufanele kuqatshelwe ukuba abanye abantu kufuneka banciphise ukutya kwabo inyama ebomvu kunye nokunye ukutya okune-heme iron.

Nangona kunjalo, uninzi lwabantu luyakwazi ngokulula ukulawula inani elifunxayo ekutyeni.

Khumbula ukuba ukuba awuyityi inyama okanye intlanzi, ungonyusa ukufunxwa ngokubandakanya umthombo wevithamini C xa usitya imithombo yentsimbi.

Funda eli nqaku ngeSpanish