Chikafu chakanyatsorongwa, chirimwa chinopa iron yakakwana.
Vanhu vanodya zvekudya zvezvirimwa havana mukana wekuti vanodya nyama vatambure nekushaya iron anemia.
Pakati pevanhu vezvese zvinodiwa zvekudya, kune avo vasina simbi, uye izvi hazviiti nguva dzose nekuda kwekuti havawani iron yakakwana kubva pakudya.
Kuwana iron yakakwana kuburikidza nechikafu kwakakosha, asi kutorwa kwesimbi uye kushandiswa kunoenderana nezvimwe zvinhu zvakati wandei.
Kune marudzi maviri e iron muchikafu. Heme uye isiri-heme. Heme iron inowanikwa munyama tsvuku. Inenge 40% yesimbi inowanikwa munyama ndeye heme, uye 60% haisi-heme, rudzi urwu rwesimbi runowanikwawo mumiti.
Iron absorption inowedzerwa zvikuru muhupo hwevhitamini C. Iyi nzira inodziviswa ne tannic acid inowanikwa muti uye nuts; calcium, iyo yakawanda mune zvigadzirwa zvemukaka; oxylates, iyo inowanikwa mumiriwo yemashizha yakasvibirira, kunyanya mu sorrel uye sipinashi; phytates inowanikwa muzviyo zvakakwana uye nyemba.
Heme iron inonyanya kubatwa nemuviri, kunyanya nokuti, kusiyana nesimbi isina heme, haibvi pane kuvapo kwevhitamini C. Nenzira yakanaka, miriwo yakawanda nemichero yakawanda muvhitamini C, saka kana vegetarians uye vegans vanodya zvakawanda. yemichero nemiriwo, kuwana vhitamini C pamwe chete nesimbi, kutorwa kwesimbi haisi dambudziko kwavari.
Zvakakosha kune vanodya uye vegans kuti vawane iron yakawanda kubva kune zvakasiyana-siyana zvekudya zvezvirimwa, nekuda kwekunonoka kutorwa kwesimbi isina heme iron. Izvi hazvirevi kuti tinofanira kudya nyama. Izvi zvinoreva kuti kudya kunofanira kunge kwakasiyana-siyana uye kwakaenzana, nokuti mishonga inobatwa zviri nani uye inoshandiswa nemuviri wedu muhupo hwezvimwe zvinovaka muviri.
Kudya kunofanira kusanganisira miriwo yakasiyana-siyana uye michero, pamwe chete nemafuta ezviyo uye maruva, nzungu, uye zvimwe zvinyorwa zve tannic acid zvinokurudzira kunwa kwesimbi. Yese yezviyo mbiriso chingwa chine phytates shoma pane chingwa chisina mbiriso, asi izvozvo hazvirevi kuti hatifaniri kuidya. Izvi zvinoreva kuti tinofanira kuzvibatanidza nezvimwe zvigadzirwa.
Zvakanakira kuti vanodya miriwo nemavegan vawane yakawanda yesimbi yavo kubva mukudya kwakakwana pane kuvimba nekuwedzera kana chikafu chakasimbiswa nesimbi, izvo zvisinganyanyi kunyudzwa uye zvinogona kukonzera kuvimbiswa.
Tingave tichidya nyama kana kuti kwete, kudya kwakawanda muzviyo zvakanatswa noupfu, zvokudya zvisina kunaka zvishoma muzviyo, mbambaira, michero, uye miriwo zvinogona kutungamirira kukushaya iron.
Kudya kwakanaka, pamwe nekuve nehydrochloric acid yakakwana mudumbu, zvakare chinhu chakakosha mukutorwa kwesimbi. Kana uine chishuwo chakanaka, zvinowanzoreva kuti une asidi yemudumbu yakakwana yekugaya zvokudya zvako (ndosaka uchifanira kudya kana uine nzara).
Sezvineiwo, kudya kunodyarwa kwezvirimwa kunowanzo kusimudzira chishuwo chine hutano uye kugaya kwakanaka.
Zera chinhu chakakosha pakutorwa kwesimbi. Vasikana vachiri kuyaruka ndivo vanonyanya kunetseka nekushaya iron nekuda kwekudya kwakashata kwevechiri kuyaruka, pamwe chete nekutanga kwekuenda kumwedzi. Vakadzi vane pamuviri vanotamburawo, uye kazhinji, vakadzi vasati vasvika kumwedzi vanowanzova nesimbi shoma pane vakadzi vane post-menopausal.
Vasikana vachiri kuyaruka vanorarama hupenyu hwezvinomera vanotonyanya kunetseka nekuti, vasiya nyama, havawanzo tarisa kuvepo kwezvirimwa zvesimbi mukudya kwavo.
Vanhu vachembera vanoshayawo iron nekuti kazhinji havagone kudya zvakawanda. Vangarega kufarira zvokudya, kusawana zvokudya zviri nyore, kana kuti kuomerwa nokuzvibikira. Mukuwedzera, muviri wavo unotora zvokudya zvakanyanya. Kushaikwa kwesimbi kungangova chimwe chezvinetso zvakawanda zvine chokuita nezera.
Asi kushayikwa kwesimbi kwakabatana nezera hakudzivisiki. Zvidzidzo zvakaratidza kuti vanhu vakwegura vanodya zvokudya zvinovaka muviri vanogara vaine chimiro chakanaka kwenguva refu, kashoma kuti vave vasina simba uye vasingafariri zvokudya zvine utano, uye havanyanyi kutambura nekushaya zvokudya zvinovaka muviri. Chikafu chechirimwa chine iron-chakapfuma: bhinzi, pizi nenyemba, michero yakaomeswa semaprunes nemaapurikoti, miriwo yegirinhi, nzungu nemhodzi, masora emugungwa sekelp uye nori, soya nesoya zvigadzirwa se tempeh uye tofu, zviyo zvese.