I-anemia yokuntuleka kwe-iron akusona isifo esingavamile, nakuba singavamile ukutholakala. Cabanga nje, ukugula okuncane, ukuphelelwa umoya, ukuntula ukudla - sizobhala konke ku-melancholy yasekwindla. Futhi kuhle uma ngokuhamba kwesikhathi ukuntuleka kwensimbi kugcwaliswa, futhi uma kungenjalo? Le mikhiqizo izokusiza ukuthi unxephezele kancane ngenxa yokuntuleka kwalesi sici esibalulekile emzimbeni wakho.
kwaselwandle
Phakathi kwazo kukhona izimbaza nezimbaza, amagremu ayi-100 azokunikeza umthamo wansuku zonke wensimbi. Ama-oyster aqukethe i-5.7 mg yensimbi, ama-sardine ethini-2.9, i-tuna ekheniwe-1.4, ama-shrimp-1.7 mg.
Inyama
Inyama ebomvu emnyama engenamafutha kanye ne-offal yenyama ingumthombo omuhle kakhulu wensimbi. Isibindi sethole siqukethe i-14 mg yensimbi (ngamagremu ayi-100 womkhiqizo), kungulube-12 mg, enkukhu-8.6, enkomeni-5.7. Uma kuqhathaniswa, inyama yenkukhu emnyama iqukethe i-1.4 mg yensimbi, futhi ilula kuphela i-1.
okusanhlamvu
Okusanhlamvu okuningi kwasekuseni noma okusanhlamvu - bran, okusanhlamvu, isinkwa-kubuye kuhlanganiswe nensimbi. Ngaphezu kwalokho, aqukethe i-fiber eningi kanye nama-carbohydrate ahlala isikhathi eside ukugcina amandla isikhathi eside. Isinkwa se-Rye siqukethe i-3.9 mg yensimbi ngamagremu angu-100 omkhiqizo, i-wheat bran-10.6 mg, i-buckwheat-7.8, i-oatmeal-3.6.
I-Tofu Ushizi
Engxenyeni yengilazi ye-tofu, kuzoba nengxenye yesithathu yomthamo wansuku zonke wensimbi. Ushizi ungafakwa esaladini noma usetshenziswe kuma-dessert.
imidumba
Imifino ebilisiwe iqukethe insimbi eningi, ngakho uhhafu wenkomishi kadali iqukethe ingxenye yomthamo wayo wansuku zonke. Ama-peas aqukethe i-6.8 mg yensimbi ngamagremu angu-100, ubhontshisi obuluhlaza-5.9, soy-5.1, ubhontshisi omhlophe - 3.7, obomvu-2.9 mg.
Amantongomane nembewu
Amantongomane nawo angumthombo omuhle kakhulu wensimbi. Isibonelo, amagremu angu-100 we-pistachios aqukethe i-4.8 mg yale nto, kumantongomane-4.6, ama-alimondi-4.2, ama-cashews-3.8, ama-walnuts-3.6. Insimbi ecebe kakhulu evela kumbewu - isesame-14.6 mg, kanye nembewu yethanga - 14.
Izithelo nemifino
Umthombo omuhle wensimbi amaqabunga aluhlaza amnyama, njengesipinashi-3.6 mg, i-cauliflower nama-brussels amahlumela-1.4 no-1.3 mg, ngokulandelana, i-broccoli-1.2 mg.
Amabhilikosi omisiwe aqukethe i-4.7 mg yensimbi, ama-prunes - 3.9, omisiwe -3.3, amapentshisi omisiwe - 3 mg. Izithelo ezomisiwe nazo ziwusizo nge-anemia noma ukuvimbela.
Kusukela eluhlaza, i-parsley ingumholi wensimbi - 5.8 mg, i-artichokes-3.9 mg. Ku-100 amagremu we-molasses - 21.5 mg yensimbi.
Yini okufanele udle ukuze usize umzimba wakho nge-anemia yokuntuleka kwe-iron?
1. Inyama yenkomo, yengulube noma yenhlanzi engenamafutha.
2. Amaqanda athosiwe ngamakhambi kanye nesaladi yamaqabunga.
3. Isibindi sesibindi. Izomuncwa kangcono nge-sauerkraut.
4. Ama-pancake ezinhlanzi ngesipinashi - ukushaywa kabili kwensimbi.
5. Ingxube yamantongomane we-cashews, amantongomane kaphayini, amantongomane, amantongomane, ama-alimondi.