Izvo zvakakosha kwazvo kune hutano hwakanaka. Mazhinji acho anogona kuwanikwa kubva pakudya kwakaringana.
Heano matanho manomwe anokosha anozivikanwa zvakajairika mukushomeka.
Iron ndiyo chikamu chikuru chemasero matsvuku eropa, mairi anosunga hemoglobin uye inopa oxygen kumasero. Kune mhando mbiri dzedare mukudya:
- heme iron (iron-porphyrin complex): iyi mhando yesimbi inonyudzwa zvakanyanya. Inowanikwa chete muzvigadzirwa zvemhuka, uye huwandu hwayo huri munyama tsvuku;
Isina-heme simbi: Rudzi urwu rwesimbi rwakajairika uye rwunowanikwa mune zvese zviri zviviri mhuka nezvikafu zvezvirimwa. Zvakanyanya kuomera muviri kuti uutore.
Kushomeka kwesimbi ndechimwe chekushomeka kwezvikafu zvinovaka muviri pasi rose uye zvinokanganisa vanhu vanodarika makumi maviri nezvishanu muzana pasi rese. Iyi nhamba inokwira kusvika pa25% muvana vechikoro chekuchikoro. 47% yevakadzi vane nguva dzekuenda kumwedzi nguva nenguva vanogona zvakare kushomeka nesimbi nekuda kwekurasikirwa kweropa pamwedzi. Zvakare ne30% yevakadzi vadiki vane nhumbu. Uye zvakare, vezvirimwa uye vegans vari pangozi yekushomeka. Ivo vanongodya isina-heme simbi, iyo isingabatwe nemuviri pamwe neheme iron.
Anemia mugumisiro wekushomeka kwesimbi. Huwandu hwemasero matsvuku eropa hunodzikira uye ropa rakatoshomeka kutakura okisijeni mumuviri wese. Zviratidzo zvinowanzo sanganisira kuneta, kushaya simba, kushomeka kwema immune system, uye kutadza kushanda kwehuropi.
Zvakanakisa zvekudya zve heme iron zvinosanganisira…
Nyama Tsvuku: 85 gramu yenyuchi yepasi inopa dzinoda kusvika makumi matatu muzana yeiyo RDA (Yakakurudzirwa Zuva Nezvekubvumidzwa).
Offal: Chikamu chimwe chechiropa (81 g) chinopa pamusoro pe50% yeiyo RDI.
Zvokudya zvegungwa zvakadai sehozfishfish, mussels uye maoyster: 85g emazai akabikwa anopa anosvika makumi mashanu muzana eiyo RDI.
Canned Sardines: Imwe 106g inogona kupa 34% yeiyo RSD.
Zvakanakisa dhayeti simbi isiri-heme inosanganisira…
Bhinzi: Hafu yekapu yenyuchi dzakabikwa (85 g) inopa 33% yeiyo RDI.
Mbeu dzakadai semhanga mhodzi uye mbeu yesame: 28 g yembeu yemanhanga yakakangwa inopa 11% yeiyo RDI.
Broccoli, Kale uye Sipinachi: 28 gramu ezvekare kare inopa 5,5% yeiyo RDI.
Nekudaro, iron yakawandisa inogona kukuvadza zvakare. Naizvozvo, usawedzere chero chinhu chinowedzera kuchikafu chako zvisina basa.
Nenzira, vhitamini C inowedzera kutora kwesimbi. Naizvozvo, kudya chikafu chakapfuma muvhitamini C senge maorenji, kabichi, uye pepper mhiripiri, pamwe nezvikafu zvine iron, zvinogona kubatsira kuwedzera kutora kwesimbi.
Iodini chinhu chakakosha chicherwa kune zvakajairika mashandiro eiyo thyroid gland uye kugadzirwa kwehutachiona mahormone, ayo anobatanidzwa mune dzakawanda maitiro mumuviri, kusanganisira kukura, huropi uye kukura kwemapfupa. Ivo zvakare vanodzora metabolic chiyero.
Kushayikwa kweIodine ndeimwe yeanonyanya kushomeka ezvehutano munyika. Inobata chinenge chetatu chevagari venyika, anonyora Healthline. Chiratidzo chinowanzozivikanwa chekushomeka kweIodine igland yakawedzera. Inogona kutungamira mukuwedzera kweiyo kurova kwemoyo, kufema kwekufema, uye kuwedzera uremu. Kushaikwa kwakanyanya kweIodine kunogona kukonzeresa mhedzisiro yakaipa, kunyanya muvana. Izvi zvinosanganisira kudzora pfungwa uye kukura kwekusaziva.
Kune akawanda akanaka chikafu manyuko eayodhini…
Algae: Ingori 1 gramu yekelp ine 460-1000% yeiyo RDI.
Hove: 85 gramu yekodhi yakabikwa inopa 66% yeiyo RDI.
Dairy: Imwe kapu yeiyo yoghurt yogurt inopa 50% yeiyo RDI.
Mazai: Rimwe zai guru rinopa 16% yeiyo RDI.
Zvisinei, ramba uchifunga kuti izvi zvimiro zvinogona kusiyana zvakanyanya. Iodine inowanikwa kunyanya muvhu uye negungwa, nekudaro, kana ivhu racho riine hurombo muayodini, saka chikafu chiri kukura mariri chichavawo neodhini shoma.
Nyika dzinoverengeka dzakapindura kushayikwa kwe ayodini nekuiwedzera kune munyu, uyo wakabudirira kugadzirisa dambudziko iri.
Vitamin D is-fat-soluble vitamin inoshanda seye steroid hormone mumuviri. Iyo inofamba kuburikidza neropa uye kupinda mumaseru, ichivaudza kuti vavhure majini kana vadzime. Anenge maseru ese mumuviri ane vhitamini D receptor. Vitamin iyi inogadzirwa necholesterol iri paganda kana ichinge yaonekwa nezuva. Nekudaro, vanhu vanogara kure neEquator vane mukana wekushayikwa, sezvo chiedza chezuva chidiki chinosvika paganda ravo.
Kushomeka kweVitamin D hakuwanzo kuoneka. Zviratidzo hazvioneke uye zvinogona kukura pamusoro pemakore kana makumi emakore. Muvanhu vakuru, kushaya simba kwemhasuru, kurasikirwa kwepfupa, uye njodzi inowedzera yekutyoka kunoonekwa. Muvana, kushomeka uku kunogona kukonzeresa kukura uye mapfupa akapfava (mariketi). Uye zvakare, kushomeka kwevhitamini D kunogona kutora chinzvimbo mukudzivirira kwakadzika uye nenjodzi yakawedzera yekenza. Zvinosuruvarisa, zvishoma zvishoma zvikafu zvine huwandu hwakakura hwevhitamini iyi.
Zvakanakisa Zvekudya Kunobva Vitamin D…
Cod chiropa mafuta: Chipunu chimwe chine 227% RI.
Hove dzakakora salmon, mackerel, sardines, kana trout: Chikamu chidiki chesaumoni yakabikwa (85g) ine 75% yeRI.
Mazai Mazai: Imwe huru mazai yolk ine 7% RI.
Vanhu vane kushaikwa uku vanofanirwa kupedza nguva yakawanda vari muzuva sezvo zvakaoma kwazvo kuwana vhitamini yakakwana kubva mukudya chete.
Vitamini B12, inozivikanwawo secobalamin, iri vhitamini inogadziriswa nemvura. Izvo zvakakosha pakushanda kwehuropi uye huta hurongwa. Sero rega rega mumuviri wedu rinoda B12 kuti ishande nemazvo, asi muviri haugone kuigadzira. Naizvozvo, isu tinofanirwa kuiwana kubva kuchikafu kana zvinowedzera.
Vitamin B12 inongowanikwa muzvikafu zvemhuka, saka vanhu vasingadyi zvigadzirwa zvemhuka vari panjodzi yekushomeka. Zvidzidzo zvakaratidza kuti kusvika ku80 - 90% yezvinomera uye vegans vanotambura nekushayikwa uku, pamwe chete ne20% yevanhu vakwegura, izvi zvinokonzerwa nekuti inotorwa zvishoma nezera.
Chimwe chezviratidzo zvakajairika zvevhitamini B12 kushomeka megaloblastic anemia. Zvimwe zviratidzo zvinosanganisira kutadza kushanda kwehuropi uye huwandu hwakakwira hwe homocysteine, inova njodzi yezvirwere zvinoverengeka.
Kudya kwemavhitamini B12 kunosanganisira…
Zvokudya zvegungwa, kunyanya hove uye oyster: 85g yeigoblfish yakabikwa inopa 1400% yeiyo RDI.
Ne-zvigadzirwa: Chimedu chimwe (60 g) chechiropa chinopa zvinopfuura 1000% zveRDI.
Nyama: 170g nyama yemombe inopa 150% yeiyo RDI.
Mazai: Zai rega rega rine inenge 6% yeiyo RI.
Dairy: Imwe kapu yemukaka wese inopa inenge 18% yeiyo RDI.
Huwandu hwakawanda hweB12 haufungidzirwe kuti hunokuvadza nekuti kazhinji haunyatso kumisikidzwa uye kuwanda kweBXNUMX inoburitswa mumuti.
Calcium yakakosha pasero rega rega. Inoita mineralizes mapfupa nemeno, kunyanya panguva yekukurumidza kukura. Uye zvakare, calcium inoita basa rekuratidzira mamorekuru emuviri wese. Pasina iyo, moyo wedu, mhasuru uye tsinga zvaisakwanisa kushanda. Iko kusungirirwa kwecalcium muropa kwakanyatsogadziriswa, uye chero kuwanda kwakachengetwa mumapfupa. Nekushomeka kwecalcium mukudya, inoburitswa kubva pamapfupa.
Ichi ndicho chikonzero chiratidzo chinowanzozivikanwa chekushomeka kwecalcium iri osteoporosis, iyo inozivikanwa nemapfupa akapfava uye asina kusimba. Zviratidzo zvekuwedzera kwakanyanya kwecalcium zvinosanganisira mapfupa akapfava (mariketi) muvana uye osteoporosis, kunyanya kune vakwegura.
Kudya kwecalcium kunosanganisira ...
Hove nemapfupa: Imwe gaba yemadhigadhi ine 44% yeiyo RI.
Dairy: Imwe kapu yemukaka ine 35% yeiyo RI.
Miti yakasvibira yakasvibirira senge kare, sipinashi, broccoli.
Kubudirira pamwe nekuchengetedzwa kwe calcium zvinowedzera zvakurukurwa nemasayendisiti mumakore apfuura.
Kunyangwe zviri nani kuwana calcium kubva kuchikafu kwete pane zvekuwedzera zvekudya, calcium zvinowedzera zvinobatsira kune vanhu vasingawane zvakakwana mukudya kwavo.
Vitamini A yakakosha mafuta-akanyunguduka vhitamini. Inobatsira kuumba uye kuchengetedza hutano hwakanaka ganda, mazino, mapfupa uye membrane yesero. Uye zvakare, inoburitsa iyo ziso pigments dzinodiwa pakuona.
Kune mhando mbiri dzakasiyana dzekuwana vhitamini A
Yakagadzirirwa Vitamin A: Iyi mhando yevhitamini A inowanikwa muzvigadzirwa zvemhuka zvakaita senyama, hove, huku, uye zvigadzirwa zvemukaka.
Pro-vhitamini A: Iyi mhando yevhitamini A inowanikwa mune zvekudya zvinomera semichero nemiriwo. Beta-carotene, iyo inoshandurwa nemuviri kuva vhitamini A, ndiyo fomu yakawanda kwazvo.
Vanopfuura makumi manomwe neshanu muzana yevanhu vanodya zvekuMadokero vanowana zvinopfuura zvakakwana vhitamini A uye havafanirwe kunetseka nezvekushomeka. Zvisinei, kushayikwa kwevhitamini A kunowanzoitika munyika zhinji dzichiri kusimukira.
Kushomeka kweVitamin A kunogona kukonzera kukuvara kwemaziso kwenguva pfupi uye zvachose uye kutotungamira kuhupofu. Muchokwadi, kushomeka kwevhitamini A ndicho chikonzero chikuru chehupofu munyika.
Zvekudya zvinyorwa zvevhitamini A zvapera zvinosanganisira…
By-zvigadzirwa: Chimedu chimwe (60 g) chechiropa chemombe chinopa zvinopfuura 800% zveRDI.
Hove yechiropa oiri: Chipunu chimwe chine 500% RI.
Kudya kwezvikafu zve beta-carotene (provitamin A) zvinosanganisira…
Mbatatisi: Imwe mbatatisi yakabikwa yakabikwa (170 g) ine 150% RI.
Karoti: Imwe karoti hombe inopa 75% yeiyo RDI.
Miti yakasvibira yemashizha miriwo: 28 gramu yesipinashi nyowani inopa 18% yeRDI.
Magnesium chinhu chakakosha chicherwa mumuviri. Izvo zvakakosha kune chimiro chemapfupa uye mazino uye inobatanidzwa mune anopfuura mazana matatu enzymatic reaction.
Low blood magnesium mazinga anosanganisirwa neanoverengeka mamiriro ehutano, kusanganisira mhando 2 chirwere cheshuga, metabolic syndrome, chirwere chemwoyo, uye osteoporosis. Low magnesium mazinga anonyanya kujairika pakati pevarwere vemuzvipatara. Izvi zvinogona kunge zvichikonzerwa nechirwere chaicho, kuderera kwekugaya basa, kana kungoita kukwana kwemagnesium kudya.
Zviratidzo zvikuru zvekushomeka kwakanyanya kwemagesiumisi ndezvekusagadzikana kwemoyo mutinhimira, mhasuru, maronda emakumbo, kuneta, uye migraines. Zvishoma zvinoonekwa, kwenguva refu zviratidzo zvinogona kunge zvisingaonekwe zvinosanganisira insulin kuramba uye yakakwira BP.
Kudya kwemagnesium inosanganisira…
Mbeu dzese: Imwe mukombe weoats (170 g) ine 74% yeiyo RI.
Nuts: maamondi makumi maviri anopa 20% yeRI.
Rima Chokoreti: 30g yakasviba chokoreti (70-85%) inopa 15% yeiyo RDI.
Mashizha, miriwo miriwo: 30 magiramu esipinachi mbishi inopa 6% yeiyo RDI.
Ichipfupikisa zviri pamusoro, zvinogona kupikiswa kuti vana, vakadzi vechidiki, vakwegura uye vembiri ndivo vari panjodzi huru yekushomeka kwehutano. Uye nzira yakanakisa yekuzvidzivirira ndeyekudya kudya kwakaringana kunosanganisira zvese zvirimwa zvemhuka nemhuka. Zvisinei, zvinowedzera zvinogona kuuyawo zvinobatsira kana zvisingaite kuwana mavitamini akakwana kubva mukudya chete.
Sergei Agapkin, chiremba wekuvandudza:
- Kuchengetedza hudiki uye runako, ita shuwa kuti chikafu chako chinofanira kunge chiine kana mashanu akakosha mavitamini. Ichi vhitamini A - inobata mitezo mikuru yakawanda, kubva paganda kusvika kunhengo dzekubereka. Inosanganisira chiropa, zai yolk, bota. Idzi chikafu chine zvakare vhitamini D, yakakosha kumabhonzo nemhasuru, immune immune uye masystem. Iyo vhitamini C - inoita kuti ganda riwedzere, rinodzivirira kuunyana. Inowanikwa mune nhema currants, akasimuka chiuno, bhero mhiripiri. Ichi vhitamini E - yakakosha vhitamini kune runako uye hudiki. Inowanikwa mune isina kutsanangurwa sunflower mafuta. Uye pakupedzisira, iri vhitamini B, inoita basa rakakosha mumaseru metabolism. Inowanikwa mubhakkwheat, bhinzi, miriwo.