Izakhi zomzimba ezi-7 zivame ukuswela emzimbeni

I-Iron yingxenye eyinhloko yamaseli abomvu egazi, lapho ibopha khona i-hemoglobin futhi ihambise umoya-mpilo kumaseli. Kunezinhlobo ezimbili zensimbi ekudleni:

- i-heme iron (i-iron-porphyrin complex): lolu hlobo lwensimbi lumuncwa kahle kakhulu. Itholakala kuphela emikhiqizweni yezilwane, futhi inani layo eliphezulu lisenyameni ebomvu;

I-non-heme iron: Lolu hlobo lwensimbi luvame kakhulu futhi lutholakala ekudleni kwezilwane nezitshalo. Kunzima kakhulu ukuthi umzimba umunce.

Ukushoda kwe-Iron kungenye yezinkinga ezivame kakhulu zokudla okunempilo emhlabeni futhi kuthinta abantu abangaphezu kwama-25% emhlabeni jikelele. Le nombolo inyukela kuma-47% ezinganeni zasenkulisa. U-30% wabesifazane abanemijikelezo ejwayelekile yokuya esikhathini nabo bangantula insimbi ngenxa yokwehla kwegazi nyangazonke. Kanye nama-42% wabesifazane abakhulelwe abasebancane. Ngaphezu kwalokho, abadla imifino kanye nemifino kusengcupheni yokushoda. Basebenzisa kuphela i-non-heme iron, engadonswa ngumzimba kanye ne-heme iron.

I-anemia ingumphumela wokushoda kwe-iron. Inani lamaseli abomvu liyancipha futhi igazi alikwazi kakhulu ukuthwala umoya-mpilo emzimbeni wonke. Izimpawu zivame ukufaka ukukhathala, ubuthakathaka, amasosha omzimba abuthakathaka nokusebenza kobuchopho okungasebenzi kahle.

Imithombo yokudla ehamba phambili ye-heme iron ifaka phakathi…

Inyama Ebomvu: ama-gramu angama-85 enkomo yenkomo ahlinzeka cishe i-30% ye-RDA (Kunconywe Isibonelelo Sansuku Zonke).

Offal: Ingcezu eyodwa yesibindi (81 g) inikeza ngaphezulu kwe-50% ye-RDI.

Ukudla kwasolwandle okufana ne-shellfish, izimbaza nama-oysters: ama-85g ama-oysters aphekiwe anikezela cishe i-50% ye-RDI.

Ama-Sardine asekheniwe: I-106g eyodwa ingahlinzeka ngama-34% we-RSD.

Imithombo engcono yokudla ye-non-heme iron ifaka phakathi…

Ubhontshisi: Ingxenye yenkomishi yamabhontshisi aphekiwe (85 g) ihlinzeka ngama-33% we-RDI.

Imbewu enjengembewu yamathanga nembewu yesesame: ama-28 g wembewu yethanga eyosiwe ihlinzeka ngo-11% we-RDI.

I-Broccoli, i-Kale nesipinashi: ama-28 amagremu ama-kale ahlanzekile ahlinzeka ngama-5,5% we-RDI.

Noma kunjalo, i-iron eyeqile ingalimaza nayo. Ngakho-ke, ungangezi lutho olwengeziwe ekudleni kwakho ngokungadingekile.

Ngendlela, i-vitamin C ithuthukisa ukumuncwa kwensimbi. Ngakho-ke, ukudla ukudla okunothe ngovithamini C njengamawolintshi, iklabishi nopelepele wensimbi, kanye nokudla okunothe kwensimbi, kungasiza ukukhulisa ukumuncwa kwensimbi.

Iodine iyiminerali ebalulekile ekusebenzeni okujwayelekile kwendlala yegilo nokukhiqizwa kwamahomoni wegilo, abandakanyeka ezinqubweni eziningi emzimbeni, kubandakanya ukukhula, ubuchopho nokukhula kwamathambo. Ziphinde zilawule izinga lokunciphisa umzimba.

Ukushoda kwe-iodine kungenye yezinkinga ezivame kakhulu zokudla okunempilo emhlabeni. Ithinta cishe ingxenye yesithathu yabantu emhlabeni, kubhala iHealthline. Uphawu oluvame kakhulu lokushoda kwe-iodine yindlala yegilo eyandisiwe. Kungaholela ekwandeni kwenhliziyo, ukuphefumula okuncane, nokuzuza kwesisindo. Ukushoda kakhulu kwe-iodine nakho kungadala imiphumela emibi kakhulu, ikakhulukazi ezinganeni. Lokhu kufaka phakathi ukukhubazeka kwengqondo nokukhula okungahambi kahle.

Kunemithombo eminingana yokudla efanele iodine…

I-Algae: Igremu elilodwa nje le-kelp liqukethe ama-1-460% we-RDI.

Inhlanzi: Amagremu angama-85 we-cod ebhakiwe anikezela ngama-66% we-RDI.

Ubisi: Inkomishi eyodwa ye-yogurt engenalutho inikeza cishe ama-50% we-RDI.

Amaqanda: Iqanda elilodwa elikhulu linikezela nge-16% ye-RDI.

Kodwa-ke, khumbula ukuthi lezi zimiso zingahluka kakhulu. Iodine itholakala ikakhulu emhlabathini nasolwandle, ngakho-ke, uma inhlabathi ingalungile ku-iodine, khona-ke ukudla okukhula kuyo kuzoba ne-iodine encane.

Amazwe amaningana asabele ekushodeni kwe-iodine ngokukufaka kasawoti, okunciphise le nkinga ngempumelelo.

Uvithamini D uvithamini oncibilika njengamafutha osebenza njengehomoni ye-steroid emzimbeni. Ihamba egazini ize ingene nasemangqamuzaneni, ibatshele ukuthi bavule noma bacime izakhi zofuzo. Cishe wonke amaseli emzimbeni ane-vitamin D receptor. Le vithamini yenziwa nge-cholesterol esikhunjeni lapho ivezwa yilanga. Ngakho-ke, abantu abahlala kude nenkabazwe maningi amathuba okuthi baswele, njengoba ukukhanya kwelanga okuncane kungena esikhunjeni sabo.

Ukushoda kukaVithamini D imvamisa akubonakali. Izimpawu azibonakali futhi zingakhula ngaphezu kweminyaka noma amashumi eminyaka. Kubantu abadala, ubuthakathaka bemisipha, ukulahleka kwethambo, kanye nengozi eyengeziwe yokwaphuka kuyabonakala. Ezinganeni, lokhu kushoda kungadala ukukhula okungaqinile namathambo athambile (ama-rickets). Ngaphezu kwalokho, ukushoda kukavithamini D kungadlala indima ekuvikelekeni komzimba okuncane kanye nengozi eyengeziwe yomdlavuza. Ngeshwa, ukudla okumbalwa kakhulu okuqukethe inani elibalulekile lale vithamini.

Imithombo Engcono Kakhulu Yokudla kukaVithamini D…

Uwoyela wesibindi seCod: Isipuni esisodwa sine-227% RI.

Izinhlanzi ezinamafutha njenge-salmon, i-mackerel, i-sardine, noma i-trout: Ingxenye encane yesalmon ephekiwe (85g) iqukethe i-75% ye-RI.

Amaqanda amaqanda: Isikhupha samaqanda esisodwa esikhulu sine-7% RI.

Abantu abanale nkinga kufanele bachithe isikhathi esiningi elangeni ngoba kunzima kakhulu ukuthola amavithamini anele ekudleni kuphela.

UVitamin B12, owaziwa nangokuthi i-cobalamin, uvithamini oncibilika emanzini. Kubalulekile ekusebenzeni kobuchopho nesistimu yezinzwa. Iseli ngalinye emzimbeni wethu lidinga i-B12 ukuze lisebenze kahle, kepha umzimba awukwazi ukukhiqiza. Ngakho-ke, kufanele siyithole ekudleni noma kwizithasiselo.

I-Vitamin B12 itholakala kuphela ekudleni kwezilwane, ngakho-ke abantu abangayidli imikhiqizo yezilwane basengozini enkulu yokuntuleka. Ucwaningo luye lwabonisa ukuthi kufika ku-80 - 90% wabantu abadla imifino kanye nezilwane ezidliwayo abahlushwa lokhu kuntuleka, kanye namaphesenti angaba ngu-20 abantu abadala, lokhu kungenxa yokuthi imunca kancane ngokukhula.

Esinye sezimpawu ezijwayelekile zokushoda kwe-vitamin B12 yi-megaloblastic anemia. Ezinye izimpawu zifaka ukungasebenzi kahle kobuchopho namazinga aphakeme e-homocysteine, okuyingozi engaba nezifo eziningana.

Imithombo yokudla kavithamini B12 ifaka phakathi…

Ukudla kwasolwandle, ikakhulukazi izimbaza kanye nama-oysters: Ama-shellfish aphekiwe angama-85g anikezela nge-1400% ye-RDI.

Imikhiqizo: Ucezu olulodwa (60 g) lwesibindi luhlinzeka ngaphezu kuka-1000% we-RDI.

Inyama: I-steak yenkomo engu-170g inikeza ama-RDI ayi-150%.

Amaqanda: Iqanda ngalinye liqukethe cishe ama-6% we-RI.

Ubisi: Inkomishi eyodwa yobisi lonke inikeza cishe i-18% ye-RDI.

Amanani amakhulu we-B12 awathathwa njengayingozi ngoba imvamisa ayimuncwa kahle futhi i-BXNUMX eyeqile ikhishwa emchameni.

I-calcium ibalulekile kuwo wonke amaseli. Yenza amaminerali amathambo namazinyo, ikakhulukazi ngesikhathi sokukhula okusheshayo. Ngaphezu kwalokho, i-calcium idlala indima yemolekyuli yokusayina yomzimba wonke. Ngaphandle kwayo, inhliziyo, imisipha nezinzwa zethu bekungeke zikwazi ukusebenza. Ukuhlushwa kwe-calcium egazini kulawulwa ngokuqinile, futhi noma yikuphi okweqile kugcinwa emathanjeni. Ngokushoda kwe-calcium ekudleni, kukhishwa emathanjeni.

Yingakho uphawu oluvame kakhulu lokushoda kwe-calcium yi-osteoporosis, ebonakala ngamathambo athambile futhi entekenteke ngokwengeziwe. Izimpawu zokushoda kakhulu kwe-calcium zifaka phakathi amathambo athambile (ama-rickets) ezinganeni nase-osteoporosis, ikakhulukazi kubantu abadala.

Imithombo yokudla ye-calcium ifaka phakathi…

Inhlanzi enamathambo: Ikani elilodwa lama-sardine liqukethe ama-44% we-RI.

Ubisi: Inkomishi eyodwa yobisi iqukethe i-35% ye-RI.

Imifino eluhlaza eluhlaza njenge-kale, isipinashi, i-broccoli.

Ukusebenza nokuphepha kwezithako ze-calcium kuxoxiswane ngakho nososayensi eminyakeni yamuva.

Yize kungcono ukuthola i-calcium ekudleni kunezithasiselo zokudla, izithasiselo ze-calcium zinenzuzo kubantu abangakutholi ngokwanele ekudleni kwabo.

Uvithamini A uvithamini oncibilikayo obalulekile. Kuyasiza ukubumba nokugcina isikhumba esinempilo, amazinyo, amathambo nolwelwesi lweseli. Ngaphezu kwalokho, ikhiqiza imibala yeso edingekayo ekuboneni.

Kunezinhlobo ezimbili ezahlukene zokuthola uvithamini A

I-Vitamin A Elungisiwe: Lolu hlobo lukavithamini A lutholakala emikhiqizweni yezilwane efana nenyama, inhlanzi, izinkukhu, kanye nemikhiqizo yobisi.

I-Pro-vitamin A: Lolu hlobo lukavithamini A lutholakala ekudleni kwezitshalo njengezithelo nemifino. I-Beta-carotene, umzimba oguqula ibe ngu-vitamin A, ifomu eligcwele kakhulu.

Abantu abangaphezu kwama-75% abadla ukudla kwaseNtshonalanga bathola uvithamini A owenele futhi akudingeki bakhathazeke ngokuthi bayantula. Kodwa-ke, ukushoda kukavithamini A kuvame kakhulu emazweni amaningi asathuthuka.

Ukushoda kuka-Vitamin A kungadala ukulimala kwamehlo okwesikhashana nokuhlala njalo futhi kungaholela nasekungaboni. Eqinisweni, ukushoda kukavithamini A kuyimbangela ehamba phambili yobumpumputhe emhlabeni.

Imithombo yokudla kavithamini A oqediwe ifaka phakathi…

Imikhiqizo: Ucezu olulodwa (60 g) lwesibindi senyama yenkomo luhlinzeka ngaphezu kuka-800% we-RDI.

Uwoyela wesibindi senhlanzi: Isipuni esisodwa siqukethe cishe i-500% RI.

Imithombo yokudla ye-beta-carotene (i-provitamin A) ifaka phakathi…

Amazambane: Ubhatata owodwa ophakathi nendawo obilisiwe (170 g) uqukethe i-150% RI.

Izaqathe: Isanqante eyodwa enkulu inikeza ama-RDI angama-75%.

Imifino eluhlaza enamaqabunga aluhlaza okotshani: ama-28 amagremu esipinashi esisha ahlinzeke nge-18% ye-RDI.

I-Magnesium iyiminerali ebalulekile emzimbeni. Kubalulekile ukwakheka kwamathambo namazinyo futhi kubandakanyeka ekuphenduleni okungaphezu kwama-300 kwe-enzymatic.

Izinga eliphansi le-magnesium yegazi lihlotshaniswa nezimo eziningana zezokwelapha, kufaka phakathi uhlobo lwesifo sikashukela sohlobo 2, isifo se-metabolic, isifo senhliziyo, ne-osteoporosis. Izinga eliphansi le-magnesium livame kakhulu ezigulini ezibhedlela. Lokhu kungabangelwa ukugula uqobo, ukwehla komsebenzi wokugaya ukudla, noma ukumane kunganeli i-magnesium.

Izimpawu eziyinhloko zokushoda kakhulu kwe-magnesium yizigqi zenhliziyo ezingavamile, amajaqamba, isifo semilenze esingazinzile, ukukhathala, kanye ne-migraines. Izimpawu ezingabonakali kangako, zesikhathi eside ezingabonakali zingafaka ukumelana ne-insulin nomfutho wegazi ophezulu.

Imithombo yokudla ye-magnesium ifaka…

Izinhlamvu eziphelele: Inkomishi eyodwa yama-oats (170 g) iqukethe ama-74% we-RI.

Amantongomane: ama-alimondi angama-20 ahlinzeka nge-17% ye-RI.

Ushokoledi Omnyama: 30g ushokoledi omnyama (70-85%) unikeza i-15% ye-RDI.

Imifino eluhlaza, eluhlaza: amagremu angama-30 wesipinashi eluhlaza aluhlinzeka ngo-6% we-RDI.

Ukufingqa lokhu okungenhla, kungashiwo ukuthi izingane, abesifazane abasebasha, asebekhulile kanye nabadla imifino kuphela abasengozini enkulu yokushoda kwezakhi ezithile zomzimba. Futhi indlela engcono yokukuvimbela ukudla ukudla okunomsoco okubandakanya kokubili ukudla kwezitshalo nezilwane. Kodwa-ke, izithasiselo nazo zingaba usizo lapho kungenakwenzeka ukuthola amavithamini anele ekudleni kuphela.

USergei Agapkin, udokotela wokuvuselela:

- Ukulondoloza ubusha nobuhle, qiniseka ukuthi indlela odla ngayo kufanele iqukathe okungenani amavithamini ayisihlanu abalulekile. Le vithamini A - ithinta izitho eziningi ezinkulu, kusukela esikhumbeni kuya ezithweni zokuzala. Kuqukethe isibindi, isikhuphasha seqanda, ibhotela. Lokhu kudla kuqukethe novithamini D, obalulekile emathanjeni nasemisipheni, amasosha omzimba nezinzwa. Nguvithamini C - wenza isikhumba sibe nokunwebeka, sivimbela imibimbi. Kuqukethe ama-currants amnyama, okhalweni lwama rose, upelepele wensimbi. Lona uvithamini E - uvithamini obaluleke kakhulu ebuhleni nasebusheni. Kuqukethe uwoyela we-sunflower ongachazwanga. Futhi ekugcineni, nguvithamini B, udlala indima ebalulekile ekuguqulweni kwamaselula. Kuqukethe i-buckwheat, ubhontshisi, imifino.