Ochwepheshe bezempilo baye babala ukuthi abesifazane okungenani banezizathu ezinhlanu ezinhle zokunaka kakhulu ukudla okusansimbi okwanele. Itholakala emikhiqizweni eminingi yamakhambi, inikeza amandla, ivikela emakhazeni, inenzuzo kwabesifazane abakhulelwe, futhi, lapho idliwe ngenani elifanele, ivikela i-Alzheimer's ekugugeni.
Odokotela bayaqaphela ukuthi ukuthatha izithako zensimbi ezikhethekile kuvame ukuhlotshaniswa nengozi yokudlula ngokweqile kwensimbi, okuyingozi empilweni - ikakhulukazi kwabesifazane asebekhulile. Ngakho-ke, kungcono ukudla ukudla okune-iron.
Enye yemibono eyiphutha edabukisa kakhulu yabantu abadla inyama ukuthi kuthiwa i-ayoni ingatholakala kuphela enyameni, esibindini nasenhlanzini. Lokhu kukude neqiniso: isibonelo, ushokoledi omnyama, ubhontshisi kanye nesipinashi kuqukethe insimbi eyengeziwe ngegremu yesisindo kunesibindi senkomo! Ngendlela, amacala okuntuleka kwe-iron anemia kubantu abadla imifino abonwa kaningi kunalabo abadla inyama - ngakho-ke akukho ukuxhumana okunengqondo phakathi kwe-anemia kanye nemifino.
Imithombo ecebile yensimbi yemvelo yilena (ngokwehlayo): ubhontshisi wesoya, ama-molasses, udali, imifino enamahlamvu aluhlaza (ikakhulukazi isipinashi), ushizi we-tofu, uphizi, i-tempeh, ubhontshisi we-lima, amanye ama-legumes, amazambane, ijusi ye-prune, i-quinoa, i-tahini, i-cashews. kanye neminye imikhiqizo eminingi ye-vegan (bheka uhlu olunwetshiwe ngesiNgisi, nangesi-Russian ngolwazi lokudla okusansimbi).
Ukujabula
I-ayoni isiza ekunikezeni umoya-mpilo izicubu zomzimba ezivela ku-hemoglobin emangqamuzaneni abomvu egazi. Ngakho-ke, kubonakala sengathi ukudla insimbi eyanele evela emikhiqizweni yemvelo kunikeza amandla namandla nsuku zonke - futhi lokhu kuyaphawuleka ukuthi ngabe uhlanganyela nokuqina noma cha.
ukuvikela okubandayo
I-ayoni isiza umzimba ukuthi ulwe nezifo, njengoba ithuthukisa ukumuncwa kwamavithamini B, ngaleyo ndlela iqinise amasosha omzimba.
Usizo ngokujima
Ukushicilelwa kwakamuva kuyi-science Journal of Nutrition kukhomba ukuxhumana okuqondile phakathi kokudla ukudla okwanele okune-ayoni kanye nempumelelo yokuqeqeshwa kokuqina kwabesifazane. Abesifazane abangenayo i-ayoni bayakwazi ukuqeqesha ngokusebenza kahle okukhulu nangokucindezeleka okuncane enhliziyweni!
Ekukhulelweni
Ukukhulelwa yisikhathi lapho kubaluleke kakhulu ukuthi owesifazane adle i-ayoni eyanele. Ukushoda kwe-ayoni kungaholela esisindweni esiphansi se-fetus, ukungahambi kahle ekubunjweni kobuchopho bengane kanye nokuncipha kwamandla akhe engqondo (inkumbulo kanye nekhono lokwazi kahle amakhono engqondo kuya kuba kubi).
Ukuvikela ngokumelene nesifo i-Alzheimer's
Izingxenye ezimbili kwezintathu zabaphethwe i-Alzheimer ngabesifazane. Ezimweni eziningi, lesi sifo esibucayi sibangelwa ... ukudla okusansimbi ngokweqile! Cha, akunjalo ngesipinashi - ngezithako zokudla zamakhemikhali lapho umthamo wensimbi ungaba phezulu ngokuyingozi.
Ingakanani ngempela i-ayoni edingwa owesifazane? Ososayensi baye babala: abesifazane abaneminyaka engu-19 kuya ku-50 ubudala badinga ukudla ama-milligram angu-18 ensimbi nsuku zonke, abesifazane abakhulelwe - 27 mg; ngemva kweminyaka engu-51, udinga ukudla 8 mg yensimbi ngosuku (okungadluli le mali!). (Emadodeni, ukudla okusansimbi cishe kungaphansi ngo-30%).