Iyo simbi mumuviri wedu inoitisa kune mazhinji emabasa. Uku ndiko kutenderera kweropa, uye kuendesa okisijeni kumatishu, masero, nhengo, uye kuchengetedza kwehupenyu hwesero rega rega nevamwe vazhinji.
Saka zvakakosha kuti chiyero chezuva nezuva chesimbi chinopinda mumuviri hachina kuwira pasi pe7-10 mg muvana kusvika pamakore gumi nematatu, 13 mg yevakomana vachiri kuyaruka uye 10 mg muvasikana vachiri kuyaruka, 18 mg yevarume uye 8 kusvika 18 mg mukati vakadzi (pamuviri 20 mg).
Kukundikana kwekukosha kwezuva nezuva kwesimbi kunotungamira mukukanganisa kwemabasa mazhinji ayo anotokanganisa kutaridzika kwekunze nehupenyu hwedu.
Sei kunzwisisa kuti muviri hauna simbi
Zviratidzo izvi zvinofanirwa kukuzivisa iwe uye nekuita kuti ufungezve nezvechikafu chako kuti ubatanidze zvekudya zvine iron yakawanda.
- Unowedzera kukanganwa.
- Iko kune kamwe kamwe chishuwo chekutsenga choko.
- Pale pepa
- Kupfupika kwemhepo
- Zvipikiri zvinopwanyika
- Kusanzwisisika kwemhasuru kurwadziwa
- Kakawanda zvirwere
Ndezvipi zvekudya zvakapfuma mu iron
Zvigadzirwa zvine yakawanda iron zvigadzirwa zvakasiyana uye zvinodhura. Chekutanga pane zvese, teerera kune.
Nyama uye chikafu. Nyama yakasviba ine iyo yakawanda yesimbi, asi yakawanda yacho muTurkey, huku, nyama yemombe, nyama yakakora nyama yenguruve, gwayana, uye chiropa.
Eggs. Uyezve, ese marudzi: huku, zvihuta, mhou.
Zvokudya zvegungwa nehove. Kubhadhara kushomeka kwezvinhu zvekuteedzera, kazhinji zviri nani kutenga shrimp, tuna, sardines, oysters, clams, mussels, uye tsvuku kana nhema caviar.
Chingwa uye zviyo. Dzinobatsira mbeu dzakadai sehoat, buckwheat, uye bhari. Inosanganisira yakawanda iron, gorosi bran, uye rye.
Bhinzi, miriwo, magirini. Huwandu hukuru hwezvinhu zvekutsvagisa ipea, bhinzi, bhinzi, sipinashi, lentiy, cauliflower uye broccoli, beet, asparagus, uye chibage.
Bheri nemichero. Zvinoreva dogwood, persimmon, dogwood, plum, maapuro, uye zvipo.
Mbeu uye nzungu. Chero nzungu dzinoumbwa nezvinhu zvakawanda zvinoteedzana zvine chekuita nehemoglobin. Haasi akaderera uye mhodzi.
