Ukutya okutyayo imifuno elayishwe ngentsimbi

Umxholo

• 1–3: Imidumba
• 1. Tofu, Tempeh, Natto kunye neembotyi zesoya
• 2. Iilentile
• 3. Ezinye iimbotyi neePeas
• 4-5: Amandongomane neMbewu
• 4. Ithanga, iSesame, iHemp kunye neeFlakisi
• 5. Iisheshisi, Amandongomane ompayini namanye amandongomane
• 6-10: Imifuno
• 6. Uhlaza oluhlaza
• 7. Cola iitumato
• 8. Iitapile
• 9. Amakhowa
• 10. Iintliziyo zePalm
• 11-13 Isiqhamo
• 11. Prune Ijusi
• 12. Iminquma
• 13. Iibhilibhili
• 14-17: Iinkozo ezipheleleyo
• 14. Isiqinisekiso
• 15. Ipelwe
• 16. Oats
• 17. Uquinoa
• 18–21: Okunye
• 18. Ubisi lwekhokhonathi
• 19. Ityhokoledi emnyama
• 20. I-Blackstrap Molasses
• 21. I-Thyme eyomileyo
• Uyonyusa njani ukufunxwa kwentsimbi kukutya kwezityalo
• Umgca osezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Intsimbi sisondlo esibalulekileyo esidlala indima ebalulekileyo kwimisebenzi emininzi yomzimba (1).

Ukutya ukungabikho kwentsimbi kungakhokelela kumanqanaba amandla asezantsi, ukuphefumla okufutshane, iintloko, ukuba nochuku, isiyezi okanye i-anemia.

Intsimbi inokufumaneka ngeendlela ezimbini ekutyeni- ihemme kunye ne-non-heme. Isinyithi se-Heme sifumaneka kuphela kwiimveliso zezilwanyana, ngelixa i-non-heme iron ifumaneka kuphela kwizityalo ().

Ukutya okucetyiswayo kwemihla ngemihla (i-RDI) kusekwe kumndilili ophakathi we-18 mg ngosuku. Nangona kunjalo, iimfuno zomntu ngamnye ziyahluka ngokusekwe kwisini somntu kunye nenqanaba lobomi.

Umzekelo, amadoda kunye nabasetyhini abasemva kwe-menopausal ngokubanzi bafuna malunga ne-8 mg yentsimbi ngosuku. Eli nani lonyuka liye kwi-18 mg ngosuku kubafazi abasexesheni kunye ne-27 mg ngosuku kubafazi abakhulelweyo.

Kwaye, kuba i-non-heme iron ithanda ukungeniswa ngokulula yimizimba yethu kune-heme iron, i-RDI yabantu abatya imifuno kunye nevegans iphindwe amaxesha ayi-1.8 ngaphezulu kwabadla inyama.

Nalu uluhlu lwezinto ezingama-21 zokutya kwezityalo ezine-iron eninzi.

1–3: Imidumba

Iimbotyi, kubandakanya iimbotyi, ii-ertyisi kunye neelentile, yimithombo yentsimbi.

Uluhlu olungezantsi ziindidi ezinesinyithi, ukusuka kwelona liphezulu ukuya kwelona lisezantsi.

1. Tofu, Tempeh, Natto kunye neembotyi zesoya

Iimbotyi zesoya kunye nokutya okuvela kwimbotyi zesoya zipakishwe ngentsimbi.

Ngapha koko, iimbotyi zesoya ziqulathe malunga ne-8.8 mg yazo ngekomityi, okanye i-49% ye-RDI. Eli candelo linye le-natto, imveliso yeembotyi zesoya, ine-15 mg, okanye i-83% ye-RDI (3, 4).

Ngokufanayo, ii-ounces ezi-6 (168 gram) ze-tofu okanye i-tempeh nganye inikezela nge-3.6.6 mg yesinyithi, okanye ukuya kuthi ga kwi-20% ye-RDI (5, 6).

Ukongeza kwisinyithi, ezi mveliso zesoya ziqulathe phakathi kwe-10-19 yeeprotheyini zeprotein ngesabelo ngasinye kwaye ikwangumthombo olungileyo wecalcium, iphosphorus kunye nemagnesium.

2. Iilentile

Iilentile kokunye ukutya kugcwaliswe nge-iron, kubonelelwa nge-6.6 mg ngekomityi nganye ephekiweyo, okanye i-37% ye-RDI (7).

Iilentil ziqulathe isixa esikhulu seprotein, iikhabho ezinzima, ifayibha, ifolthi kunye nemanganizi ngokunjalo. Ikomityi enye yeelenti eziphekiweyo iqulethe i-18 yeeprotheyini kwaye igubungela malunga neepesenti ezingama-50 zokutya okucetyiswayo kwemihla ngemihla.

3. Ezinye iimbotyi neePeas

Ezinye iintlobo zeembotyi zinezixa ezifanelekileyo zentsimbi.

I-White, lima, izintso ezibomvu kunye neembotyi ze-navy zilandela ngokusondeleyo iimbotyi zesoya, zinika i-4.4-6.6 mg yentsimbi ngekomityi ephekiweyo, okanye i-24-37% ye-RDI (8, 9, 10, 11).

Nangona kunjalo, ii-chickpeas kunye nee-erty eyed peas zinomxholo ophezulu we-iron. Banikezela nge-4.6-5.2 mg ngekomityi nganye ephekiweyo, okanye i-26-29% ye-RDI (12, 13).

Ukongeza kumxholo wentsimbi, iimbotyi kunye nee-ertyisi yimithombo emihle kakhulu yee-carbs ezintsonkothileyo, ifayibha, i-folate, i-phosphorus, i-potassium, i-manganese kunye nezinye izityalo eziyinzuzo.

Izifundo ezininzi zikwanxibelelana nokutya rhoqo iimbotyi kunye nee-ertyisi ukunciphisa uxinzelelo lwegazi, amanqanaba e-cholesterol kunye neswekile yegazi, kunye nokuncitshiswa kwamanqatha esisu (,,,).

Isishwankathelo: Iimbotyi, ii-ertyisi kunye neelentile zityebile ngentsimbi. Le mibotyi ikwanazo nezixa ezaneleyo zeprotheyini, ifayibha, iivithamini, iiminerali kunye nezinto eziluncedo zezityalo ezinokunciphisa umngcipheko wezifo ezahlukeneyo.

4-5: Amandongomane neMbewu

Amandongomane nembewu zisebenza njengemithombo emibini etyebe ngentsimbi.

Abo banqwenela ukonyusa inani labo lokutya intsimbi yonke imihla kufuneka bongeze ezi ndidi zilandelayo kukutya kwabo, njengoko ziqulathe ezona zixa ziphezulu.

4. Ithanga, iSesame, iHemp kunye neeFlakisi

Ithanga, isesame, i-hemp kunye ne-flaxseeds zezona mbewu zityebile ngentsimbi, ziqulathe i-1.2-4.2 mg ngeepunipoli ezimbini, okanye i-7-23% ye-RDI (18, 19, 20, 21).

Iimveliso ezivela kwezi mbewu nazo kufanelekile ukuba ziqwalaselwe. Umzekelo, amacephe amabini e-tahini, incindi eyenziwe ngembewu yesesame, iqulethe i-2.6 mg yesinyithi- eyi-14% ye-RDI (21).

Ngokufanayo, i-hummus eyenziwe nge-chickpeas kunye ne-tahini ikunika i-3 mg yesinyithi ngekomityi yesiqingatha, okanye i-17% ye-RDI (22).

Imbewu iqulethe izixa ezifanelekileyo zeprotheyini yezityalo, ifayibha, ikhalsiyam, nemagniziyam, zinc, selenium, antioxidants kunye nezinye izityalo ezixhamlayo, ().

Ikwangumthombo omkhulu we-omega-3 kunye ne-omega-6 fatty acids. Imbewu ye-hemp, ngakumbi, ibonakala ngathi iqulethe la mafutha mabini kumlinganiso othathelwa ingqalelo ungcono kwimpilo yabantu (24).

5. Iisheshisi, Amandongomane ompayini namanye amandongomane

Amantongomane kunye neebutter nut zineentsimbi ezingezo-heme.

Oku kuyinyani ngokukodwa kwii-almonds, iicashews, iipine nuts kunye namantongomane e-macadamia, aqukethe phakathi kwe-1-1.6 mg yesinyithi ngeyunce, okanye malunga ne-6-9% ye-RDI.

Ngokufanayo kwimbewu, amandongomane ngumthombo omkhulu weprotheni, ifayibha, amafutha alungileyo, iivithamini kunye neeminerals, kunye ne-antioxidants kunye nezixhobo eziluncedo zezityalo ().

Gcina ukhumbula ukuba i-blanching okanye i-roast nati inokuzonakalisa izakha mzimba, ngenxa yoko thanda iintlobo eziluhlaza kunye nezingaxutywanga (25).

Ngokubhekisele kwiibutter nut, kungcono ukhethe i-100% yendalo eyahlukeneyo ukunqanda idosi engeyomfuneko yeoyile eyongeziweyo, iswekile kunye netyuwa.

Isishwankathelo: Amandongomane nembewu yimithombo elungileyo yentsimbi engeyiyo i-heme, kunye noluhlu lwezinye iivithamini, iiminerali, ifayibha, amafutha asempilweni kunye nemixube yezityalo eziluncedo. Yongeza isahlulo esincinci kwimenyu yakho yonke imihla.

6-10: Imifuno

Igram ngegram, imifuno ihlala inesinyithi esiphezulu kunokutya okunxulumene nesinyithi esiphezulu, njengenyama namaqanda.

Nangona imifuno inentsimbi engeyiyo i-heme, engafakwa lula, ikwacebile ku-vitamin C, enceda ukufunxa i-iron (1).

Le mifuno ilandelayo kunye neemveliso ezivela kwimifuno zibonelela ngeyona iron ininzi ngokusebenza.

6. Uhlaza oluhlaza

Imifuno enamagqabi, efana nespinatshi, i-kale, i-swiss chard, i-collard kunye nohlaza we-beet ziqulathe phakathi kwe-2.5-6.4 mg yentsimbi ngekomityi ephekiweyo, okanye i-14-36% ye-RDI.

Umzekelo, iigram ezili-100 zesipinatshi ziqulathe i-1.1 ngaphezulu kwesinyithi kunesixa esifanayo senyama ebomvu kunye namaxesha angama-2.2 ngaphezulu kwe-100 yeesalmon (26, 27).

Oku kukwangamaxesha ama-3 ngaphezulu kwe-100 yeqanda lamaqanda abilisiweyo kunye namaxesha e-3.6 ngaphezulu kwenani elifanayo lenkukhu (28, 29).

Ukanti ngenxa yobunzima bayo obulula, abanye banokukufumanisa kunzima ukutya iigram ezili-100 zemifuno eluhlaza, enamagqabi. Kule meko, kungcono ukuba uzisebenzise ziphekiwe.

Ezinye izitya ezityebileyo zesinyithi ezikulolu hlobo zibandakanya i-broccoli, ikhaphetshu kunye nehlumelo laseBrussels, eziqulathe phakathi kwe-1 kunye ne-1.8 mg ngekomityi ephekiweyo, okanye malunga ne-6-10% ye-RDI (30, 31, 32).

7. Cola iitumato

Kwi-0.5 mg ngekomityi nganye, iitumato eziluhlaza zinentsimbi encinci. Nangona kunjalo, xa zomisiwe okanye zigxilwe, banikela ngesixa esikhulu kakhulu (33).

Umzekelo, ikomityi yekomityi (118 ml) yetamatato unika i-3.9 mg yesinyithi, okanye i-22% ye-RDI, ngelixa ikomityi enye (237 ml) yesosi yetumato inika i-1.9 mg, okanye i-11% ye-RDI (34, 35 ).

Iitumato ezomiswe lilanga ngomnye umthombo otyebileyo ngentsimbi, ukukunika i-1.3-2.5 mg kwisiqingatha sekomityi, okanye ukuya kuthi ga kwi-14% ye-RDI (36, 37).

Iitumato zikwangumthombo omkhulu wevithamini C, enceda ekwandiseni ukufunxeka kwentsimbi. Ngaphezu koko, zingumthombo omkhulu we-lycopene, i-antioxidant edityaniswe nomngcipheko wokunciphisa ukutshiswa lilanga (,).

8. Iitapile

Iitapile ziqulathe isixa esikhulu sensimbi, ubukhulu becala sigxile kwizikhumba zazo.

Ngokukodwa, iitapile ezinkulu, ezingafakwanga (10.5 ii-ounces okanye i-295 gram) zibonelela nge-3.2 mg yesinyithi, eyi-18% ye-RDI. Iitapile ziqulathe kancinci - zijikeleze i-2.1 mg yenani elifanayo, okanye i-12% ye-RDI (40, 41).

Iitapile zikwangumthombo omkhulu wefayibha. Ukongeza, isahlulo esinye sinokufikelela kwiipesenti ezingama-46 zevithamini C, B6 kunye neemfuno zepotassium.

9. Amakhowa

Iindidi ezithile zamakhowa zityebe ngokukodwa ngentsimbi.

Umzekelo, ikomityi enye ephekiweyo yamakhowa amhlophe iqulethe i-2.7 mg, okanye i-15% ye-RDI (42).

Amakhowa e-Oyster anganikezela ngentsimbi ephindwe kabini, ngelixa i-portobello kunye ne-shiitake mushroom iqulethe encinci (43, 44, 45).

10. Iintliziyo zePalm

Iintliziyo zesundu yimifuno yetropiki etyebileyo kwi-fiber, i-potassium, i-manganese, i-vitamin C kunye ne-folate.

Into encinci eyaziwayo malunga neentliziyo zesundu kukuba ikwanayo nenani elifanelekileyo lesinyithi- umtsalane we-4.6 mg ngekomityi nganye, okanye i-26% ye-RDI (46).

Le mifuno eguqukayo inokudityaniswa kwiidiphu, iphoswe kwi-grill, ifakwe kwi-fry-fry, yongezwa kwiisaladi kwaye ibhakwe kunye nezinto ozithandayo.

Isishwankathelo:

Imifuno ihlala iqulethe isixa esikhulu sesinyithi. Umthamo wazo omkhulu wobungakanani ukuya kubunzima uchaza ukuba kutheni ukutya ukutya okuphekiweyo kunokwenza kube lula ukuhlangabezana neemfuno zakho zemihla ngemihla.

11-13 Isiqhamo

Isiqhamo asiqhelekanga njengeqela lokutya abantu abaya kulo xa befuna ukonyusa umxholo wentsimbi ekudleni kwabo.

Nangona kunjalo, ezinye iziqhamo ziphezulu ngentsimbi.

Nantsi eyona mithombo ilungileyo yentsimbi kolu didi.

11. Prune Ijusi

I-Prunes yaziwa ngokuba nefuthe elincinci le-laxative, elinceda ukunciphisa ukuqhina (47).

Nangona kunjalo, zikwangumthombo olungileyo wesinyithi.

Prune ijusi, ngakumbi, inikezela malunga ne-3 mg yentsimbi ngekomityi (237 ml). Oko kumalunga ne-17% ye-RDI kwaye iphindwe kabini ngentsimbi kunexabiso elifanayo leepremon (48, 49).

Prune ijusi ityebile kwi-fiber, i-potassium, i-vitamin C, i-vitamin B6 kunye ne-manganese, nayo.

12. Iminquma

Iminquma ngokuqinisekileyo sisiqhamo, kwaye esinye sinomxholo olungileyo wentsimbi kuloo nto.

Ziqulathe malunga ne-3.3 mg yesinyithi nge-ounces eziyi-3.5 (100 grams), okanye i-18% ye-RDI. Ukongeza, iminquma esitsha ikwangumthombo omkhulu wefayibha, amafutha kunye neevithamini A kunye ne-E (50).

Iminquma ikwaqulathe iintlobo ezahlukeneyo zezityalo eziluncedo ekucingelwa ukuba zibonelela ngezibonelelo zezempilo, kubandakanya umngcipheko ophantsi wesifo sentliziyo (, 52,).

13. Iibhilibhili

IiMulberries ziluhlobo lweziqhamo ezinexabiso lesondlo elinomtsalane.

Ababoneleli nge-2.6 mg kuphela yentsimbi ngekomityi nganye- i-14% ye-RDI-kodwa obu buninzi beemilberries buhlangana ne-85% yeRDI yovithamini C (54).

I-Mulberries ngumthombo omkhulu we-antioxidants ngokunjalo, onokuthi ukhusele kwisifo senhliziyo, isifo sikashukela kunye nezinye iintlobo zomhlaza (,,).

Isishwankathelo:

Prune ijusi, iminquma kunye ne mulberries ziintlobo ezintathu zeziqhamo ezineyona iron ininzi ngesiqingatha ngasinye. Ezi ziqhamo ziqulathe iantioxidants kunye nezinye izakha mzimba eziluncedo empilweni.

14-17: Iinkozo ezipheleleyo

Uphando ludibanisa ukutya okuziinkozo nezibonelelo zezempilo ezahlukeneyo.

Ezi zibonelelo zibandakanya ukwanda kwexesha elide kunye nokunciphisa umngcipheko wokutyeba kakhulu, uhlobo lwe-2 yeswekile kunye nesifo sentliziyo (,).

Nangona kunjalo, ayizizo zonke iinkozo eziluncedo ngokulinganayo. Umzekelo, ukulungiswa kwengqolowa kususa iinxalenye zengqolowa ene-fiber, i-antioxidants, iivithamini kunye neeminerali, kubandakanya i-iron.

Ngesi sizathu, iinkozo ezipheleleyo zihlala zinentsimbi ethe kratya kunamagqabi alungisiweyo. Oku kulandelayo ziindidi ezine zeenkozo ezipheleleyo ezinezona ntsimbi zininzi ngenxalenye nganye.

14. Isiqinisekiso

I-Amaranth yingqolowa yamandulo engenagluten engakhuli engceni njengezinye iinkozo. Ngesi sizathu, kuthathwa njenge- "pseudocereal".

I-Amaranth iqulethe i-5.2 mg yentsimbi ngekomityi nganye ephekiweyo, okanye i-29% ye-RDI (60).

Into enomdla kukuba, i-amaranth yenye yemithombo embalwa epheleleyo yeeprotein zezityalo kwaye ikwaqulathe izixa ezilungileyo zeecarbs, ifibre, imanganese, iphosphorus kunye nemagnesium.

15. Ipelwe

Upelo lolunye ukutya okuziinkozo okutyebileyo ngentsimbi.

Iqukethe malunga ne-3.2 mg yentsimbi ngekomityi nganye ephekiweyo, okanye i-18% ye-RDI. Ngaphaya koko, upelo lubonelela ngeenxa zonke kwi-5-6 yeeprotheyini ngenxalenye nganye, ephantse iphindaphindwe nge-1.5 ngaphezulu kweprotein kuneenkozo zangoku, ezinjengengqolowa (61).

I-Spelled iqulethe iintlobo zezinye izondlo, nazo, kubandakanywa i-carbs, i-fiber, i-magnesium, i-zinc, i-selenium kunye ne-B. Umxholo wezimbiwa unokuba ngaphezulu kancinci kuneenkozo eziqhelekileyo (62).

16. Oats

I-Oats yindlela emnandi nelula yokongeza i-iron ekutyeni kwakho.

Ikomityi ye-oats ephekiweyo ine-3.4 mg yentsimbi-19% ye-RDI- kunye nezixa ezilungileyo zeprotheyini yesityalo, ifayibha, imagniziyam, izinc kunye nefolate (63).

Ngaphezu koko, ii-oats ziqulathe ifayibha enyibilikayo ebizwa ngokuba yi-beta-glucan, enokunceda ukukhuthaza impilo yamathumbu, ukonyusa iimvakalelo zokugcwala kunye nokunciphisa amanqanaba eswekile yegazi (,,,).

17. Uquinoa

Njenge-amaranth, iquinoa yi-pseudocereal engena-gluten isisityebi kwiiprotein ezigqibeleleyo, ifayibha, iikhabho ezinzima, iivithamini kunye neeminerali.

Inika malunga ne-2.8 mg yentsimbi ngekomityi nganye ephekiweyo, okanye i-16% ye-RDI. Ngaphezulu, uphando ludibanisa umxholo we-quinoa ocebileyo we-antioxidant kumngcipheko omncinci weemeko zonyango, kubandakanya uxinzelelo lwegazi oluphezulu kunye nohlobo lwe-2 yeswekile ().

Isishwankathelo: Zonke iinkozo ngokubanzi ziqulathe i-iron engaphezulu kuneenkozo ezicoliweyo. Ezi ntlobo zidweliswe apha ngentla zityebile ngentsimbi kodwa zikwanazo nezinye izakhamzimba kunye nezityalo eziluncedo empilweni.

18–21: Okunye

Ukutya okuthile akulingani nelinye kula maqela okutya angentla.

Ukuzibandakanya kwisidlo sakho kunokukunceda udibane nokufakwa kwentsimbi imihla ngemihla.

18. Ubisi lwekhokhonathi

Ubisi lwekhokhonathi lunokuba lolunye uhlobo olunencasa kubisi lwenkomo.

Nangona inamafutha kakhulu, ingumthombo olungileyo weevithamini kunye neeminerals, kubandakanya i-magnesium, ithusi kunye ne manganese (69).

Ubisi lwekhokhonathi luqulathe isixa esihle sentsimbi-ngakumbi, malunga ne-3.8 mg ngekomityi yesiqingatha (i-118 ml), okanye malunga ne-21% ye-RDI.

19. Ityhokoledi emnyama

Itshokholethi emnyama iqulethe izondlo ezingaphezulu kokubaluleka kuneqabane layo lobisi letshokholethi.

Ayiboneleli kuphela nge-3.3 mg yesinyithi ngeyunce (28 gram), intlanganiso ejikeleze i-18% ye-RDI, kodwa ikwaqulathe inani elifanelekileyo lefayibha, i-magnesium, ithusi kunye ne-manganese (70).

Ukongeza, itshokholethi emnyama ingumthombo onamandla wee-antioxidants, iqela lezihlanganisi zezityalo eziluncedo ezikhusela kwizifo ezahlukeneyo ().

20. I-Blackstrap Molasses

I-Blackstrap molasses siswiti esimnandi ekuthiwa sisempilweni kuneswekile etafileni.

Ngokwentsimbi, iqulethe i-1.8 mg yesinyithi ngeepunipoli ezimbini, okanye malunga ne-10% ye-RDI (72).

Eli nxalenye likwanceda ukugquma phakathi kwe-10-30% yesondlo sakho semihla ngemihla sobhedu, i-selenium, i-potassium, i-vitamin B6, i-magnesium kunye ne-manganese.

Nangona kunjalo, ngaphandle komxholo wezondlo ophezulu, i-blackstrap molasses ihlala iphezulu kakhulu kwiswekile kwaye kufuneka isetyenziswe ngokumodareyitha.

21. I-Thyme eyomileyo

I-thyme eyomileyo yenye yezona zityalo zidumileyo zokupheka.

Uninzi luthatha njengendawo yamandla esondlo, kwaye uphando luye lwayamanisa nezibonelelo zezempilo ezisukela ekulweni nosulelo lwebhakteria kunye nebronchitis ekuphuculeni imeko yakho (,,).

I-Thyme ikwenzeka ukuba ibe yenye yeyeza elinomxholo ophezulu we-iron, onika i-1.2 mg ngecephe elomileyo, okanye malunga ne-7% ye-RDI (76).

Ukufafaza kancinci kwisidlo ngasinye sisicwangciso esiliqili kwabo bafuna ukwandisa ukutya kwabo ngentsimbi.

Isishwankathelo: Ubisi lwekhokhonathi, itshokholethi emnyama, i-blackstrap molasses kunye ne-thyme eyomileyo yaziwa kancinci, kodwa ngokungathandabuzekiyo ityebile, yimithombo yentsimbi.

Uyonyusa njani ukufunxwa kwentsimbi kukutya kwezityalo

Isinyithi i-heme efumaneka kwinyama nakwimveliso yezilwanyana ngokubanzi ngokulula ifunxwa ngumzimba womntu kunentsimbi engeyiyo-heme efumaneka kwizityalo.

Ngesi sizathu, ukutya okucetyiswayo kwemihla ngemihla kwesinyithi kukuphindaphinda amaxesha ayi-1.8 kubantu abatya inyama kunye nemifuno kunabo batya inyama (1).

Oku kuxabisa malunga ne-14 mg ngemini yamadoda kunye nabasetyhini abasemva kwe-menopausal, i-32 mg ngosuku kubafazi abasexesheni kunye ne-49 mg ngosuku ngabafazi abakhulelweyo (1).

Nangona kunjalo, kukho iindlela ngeendlela ezinokuthi zisetyenziswe ukwandisa amandla omzimba okufumana i-non-heme iron. Nazi iindlela eziphambili zophando:

• Yitya ukutya okune-vitamin C: Ukutya ukutya okune-vitamin C kunye nokutya okunotye nge-non-heme iron kunganyusa ukufunxwa kwe-iron nge-300% (1).
• Gwema ikofu kunye neti kunye nokutya: Ukusela ikofu kunye neti kunye nokutya kunokunciphisa ukufakwa kwe-iron nge-50-90% ().
• Cwina, uhlume kwaye ubile: Ukufunxa, ukuhluma kunye nokuvumba kweenkozo kunye neembotyi kunokuphucula ukufunxwa kwentsimbi ngokunciphisa inani lama-phytates ngokwendalo akhoyo koku kutya ().
• Sebenzisa ipani yentsimbi ebunjiweyo: Ukutya okulungiselelwe nge-pan yentsimbi kudla ngokubonelela ngentsimbi kabini okanye kathathu ngakumbi kunaleyo ilungiselelwe kwi-cookware engenantsimbi ().
• Sebenzisa ukutya okune-lysine: Ukutya ukutya kwezityalo ezinje ngeembotyi kunye nequinoa ezityebile kwi-amino acid lysine kunye nokutya okune-iron kunokunyusa ukufunxwa kwentsimbi ().

Isishwankathelo:

Uhlobo lwesinyithi olufunyenwe kukutya kwezityalo (non-heme) alunakungenwa lula ngumzimba. Iindlela ezichazwe apha zinokusetyenziselwa ukwandisa ukufakwa kwayo.

Umgca osezantsi

Isinyithi sisondlo esisemgangathweni emzimbeni womntu.

Le minerali inokufumaneka kuluhlu lokutya okwahlukileyo, kubandakanya ukutya okuninzi kwezityalo.

Ngaphandle kokuba ngumthombo olungileyo wentsimbi, ukutya kwezityalo ezidweliswe kweli nqaku kuyenzeka ukuba ziqulathe iintlobo zezinye izakhamzimba kunye nezixhobo zezityalo eziluncedo.

Ke, ukubabandakanya kwisidlo sakho akuyi kukunceda kuphela ukuhlangabezana neemfuno zentsimbi, kodwa kuya kunceda impilo yakho iyonke.