Ngokusho kweNational Heart, Lung, and Blood Institute, i-anemia yisifo segazi esivame kakhulu e-United States, esithinta abantu baseMelika abangaphezu kwezigidi ezingu-3 abangama-vegan nabadla inyama.
Ngokuvamile, i-anemia ingabangelwa ukuntula okusansimbi, kanye nokuntuleka kwevithamini B12, ukukhulelwa, noma izinkinga zempilo. Izimpawu zokuthi ungase ube sengozini ye-anemia zihlanganisa ukukhathala okungapheli, isikhumba esiphaphathekile noma esiphuzi, ubuthakathaka, isiyezi, ukushaya kwenhliziyo okungavamile, ukuphelelwa umoya, ikhanda elibuhlungu, ubuhlungu besifuba, nezandla ezibandayo nezinyawo, ngokusho kwe-American Mayo Clinic. Uma ucabanga ukuthi usengozini yokuthola i-anemia yokuntuleka kwensimbi noma ukuntuleka kwevithamini B12, bona udokotela wakho.
Nakhu ukudla kwezitshalo okucebile okuyi-13 ongakufaka ekudleni kwakho. Qiniseka ukuthi udla inqwaba yokudla okunothe nge-vitamin C njengezithelo ezisawolintshi, ukholifulawa ne-broccoli ukuze ukwandise ukumuncwa kwe-iron kufika ku-300%.
1. Ubhontshisi
Ngokusho kweVegetarian Resource Group (VRG), ubhontshisi onjengophizi nobhontshisi une-ayoni ephezulu kakhulu kubhontshisi, nobhontshisi ophekiwe oqukethe i-4,2 kuya ku-4,7 mg yensimbi inkomishi ngayinye ephekiwe. Ubhontshisi omisiwe owenziwe kusukela ekuqaleni unokuqukethwe kwe-iron okuphezulu kakhulu, kodwa ungaphinda ukhethe inketho esemathinini elula.
2. Ama-lentili
Njengawo wonke ubhontshisi, i-lentils iqukethe umthamo ohloniphekile wensimbi. Inkomishi eyodwa yama-lentile abilisiwe iqukethe cishe u-6,6 mg wensimbi. Kunezinhlobo eziningi zama-lentile: ama-lentile ansundu naluhlaza angcono kakhulu ezitsheni ezifana nama-curries, ama-lentils abomvu apheka kahle futhi alungele isobho, ama-black lentils aqinile ekuthunjweni ngisho nangemva kokupheka, okwenza abe alungele amasaladi anemifino emnyama enothe ngensimbi. .
3. Imikhiqizo ye-soy
Njengobhontshisi wesoya ngokwawo, ukudla okusekelwe ku-soy okufana ne-tofu, tempeh, nobisi lwesoya kuwumthombo omuhle wensimbi. Yenza iphalishi ngobisi lwe-soy. Yenza i-omelet ye-tofu noma ubhake i-tempeh.
4. Amantongomane, imbewu kanye namabhotela amantongomane
Amantongomane, imbewu, namanye ama-nut butters ayimithombo emihle yensimbi. Ngokusho kweHealthline, ithanga, isesame, imbewu ye-hemp, ne-flax iqukethe i-ayoni eningi. Ama-cashews, amantongomane kaphayini, ama-alimondi nama-macadamia nawo ayimithombo emihle. Ibhotela, amantongomane kanye nokusabalala kwembewu, okuhlanganisa ne-tahini, nakho kuqukethe i-ayoni, kodwa qaphela ukuthi amantongomane agazingiwe nebhotela lamantongomane anensimbi encane kune eluhlaza.
5. Amaqabunga aluhlaza okwesibhakabhaka
Ungayinaki imifino. Imifino enamaqabunga amnyama njengesipinashi, i-kale, imifino ye-collard, imifino ye-beet, ne-Swiss chard yonke imithombo emikhulu yensimbi. Eqinisweni, amagremu angu-100 esipinashi aqukethe insimbi engaphezu kwenani elifanayo lenyama ebomvu, amaqanda, i-salmon kanye nenkukhu. Ungakwazi ukwengeza imifino enamaqabunga kuma-smoothie, udle isaladi, uyihlohle ube yisobho nama-curries, noma u-snack kuma-kale chips. Awuthandi i-kale? Imifino nayo ilungile. I-Broccoli ne-Brussels amahlumela nawo ayimithombo emihle yensimbi.
6. Amazambane
Izambane elithobekile liqukethe insimbi eningi uma lingahlutshiwe. Izambane elikhulu elingahlutshiwe lingaqukatha kufika ku-18% wesidingo sakho sansuku zonke sensimbi. Ngakho-ke ubilise, ubhake, u-puree, kodwa khumbula - ngekhasi. Ubhatata uqukethe cishe u-12% yenani lansuku zonke.
7. Amakhowe
Amakhowe angaba umthombo omuhle wensimbi, kodwa kuphela uma udla izinhlobo ezithile, njengamakhowe amabhathini namakhowe ooyster. I-Portobello ne-shiitake aziqukethe insimbi eningi. Hlanganisa amakhowe ne-tofu namakhambi, noma uwaxube nobhontshisi nodali.
8. Inhliziyo yesundu
I-Palm heartwood iwumkhiqizo odliwayo otholakala kuhlumela noma ngaphakathi kwesiqu sikakhukhunathi noma isundu le-acai. Inkomishi eyodwa yale mifino yasezindaweni ezishisayo iqukethe cishe amaphesenti angama-26 yenani lansuku zonke lensimbi. Izinhliziyo zesundu zine-texture eqinile kanye ne-flavour engathathi hlangothi, okwenza zidume ngokwenza izitsha ze-vegan "zasolwandle" kanye nokusabalalisa okucwebezelayo.
9. Utamatisi unama notamatisi omiswe elangeni
Utamatisi ongahluziwe kungenzeka ungabi nensimbi eningi, kodwa utamatisi unamathise notamatisi omiswe elangeni unikeza u-22% no-14% we-DV ngenkomishi enguhhafu, ngokulandelana. Sebenzisa unamathisele utamatisi ukwenza isoso ye-spaghetti eyenziwe ekhaya, noma wengeze utamatisi oqoshiwe oqoshiwe kumasaladi nokusanhlamvu.
10. Izithelo
Ngokuvamile izithelo aziqukethe insimbi eningi, kodwa zisekhona ezimbalwa. Amajikijolo, ama-olives (ngobuchwepheshe izithelo), kanye nama-prunes anothe ngensimbi. Lezi zithelo ziwumthombo omuhle kavithamini C, osiza umzimba ukuba ubambe insimbi.
11. Izinhlamvu eziphelele
Yidla okusanhlamvu okuhlukahlukene futhi ukudle njalo. Ngokusho kwe-Healthline, i-amaranth, i-oats, nesipelingi konke kuyimithombo emihle ye-ayoni. Pheka okusanhlamvu namakhukhini anempilo kuwo.
12. Amnyama Chocolate
Ushokoledi omnyama ucebile hhayi kuphela kuma-antioxidants, kodwa futhi ngensimbi - 30 g iqukethe cishe i-18% yenani lansuku zonke. Futhi iqukethe i-manganese, ithusi, ne-magnesium, okwenza kube ukudla okuphezulu kakhulu. Lesi yisizathu esihle sokuzitika ngocezu noma ezimbili zikashokoledi omnyama nsuku zonke.
13. I-Molasses
I-Molasses noma i-molasses, umkhiqizo wokukhiqiza ushukela, inamagremu angu-7,2 ensimbi ngezipuni ezi-2, ngokusho kwe-VRG. Kodwa-ke, akuwona wonke umuntu ongayidla ngezinkezo, ngakho-ke zama ukuyifaka ezimpahleni ezibhakiwe ze-vegan.