Maererano neNational Heart, Lung, uye Blood Institute, chirwere chekushaya ropa ndicho chirwere cheropa chinowanzoitika muUnited States, chinokanganisa vanopfuura mamiriyoni matatu vekuAmerica vari vegan uye vanodya nyama.
Kazhinji, anemia inogona kukonzerwa nekushaya iron, pamwe nekushaikwa kwevhitamini B12, pamuviri, kana matambudziko ehutano. Zviratidzo zvekuti iwe unogona kunge uri panjodzi yeanemia zvinosanganisira kuneta kusingaperi, ganda rakachenuruka kana yero, kushaya simba, dzungu, kusarongeka kwemoyo, kupfupika kwekufema, musoro, kurwadziwa muchipfuva, uye kutonhora maoko netsoka, maererano neAmerican Mayo Clinic. Kana iwe uchifunga kuti uri panjodzi yekushaya iron anemia kana vhitamini B12 kushomeka, ona chiremba wako.
Heano gumi nematatu ezvakanyanya simbi-yakapfuma chirimwa chikafu chaunogona kuisa mukudya kwako. Iva nechokwadi chekudya zvakawanda zvevhitamini C zvakapfuma zvakadai semichero yecitrus, cauliflower uye broccoli kuti uwedzere kutorwa kwesimbi kusvika ku13%.
1. Bhinzi
Sekureva kweVegetarian Resource Group (VRG), bhinzi dzakaita sechepizi nebhinzi dzine iron yakanyanya mubhinzi, ine bhinzi yakabikwa ine 4,2 kusvika 4,7 mg yesimbi pamukombe wakabikwa. Bhinzi dzakaomeswa dzakagadzirwa kubva mukutanga dzine simbi yepamusoro, asi iwe unogona zvakare kusarudza yakaringana yemumagaba sarudzo.
2. Runyemba
Kufanana nebhinzi dzese, nyemba dzine muyero wakanaka wesimbi. Imwe kapu yemhashu yakabikwa ine inenge 6,6 mg yesimbi. Kune akawanda marudzi enyemba: mashava uye egirinhi madhiri akanakira ndiro dzakaita securries, tsvuku tsvuku inobika zvakanaka uye yakanakira soups, nhema nhema dzakasimba mukugadzirwa kunyangwe wapedza kubika, zvichiita kuti dzive dzakanakira masaradhi ane iron-yakapfuma girinhi rima. .
3. Zvigadzirwa zveSoy
Kufanana nesoya bhinzi pachadzo, soy-based foods senge tofu, tempeh, uye soy mukaka itsime rakanaka resimbi. Gadzira porridge nemukaka we soya. Ita tofu omelet kana kubika tempeh.
4. Nzungu, mbeu uye nut butters
Nzungu, mhodzi, uye mamwe nut butters ndiwo manyuko akanaka esimbi. Sekutaura kweHealthline, manhanga, sesame, hemp, nembeu dzeflakisi dzine iron yakawanda. Cashews, pine nzungu, maamondi uye macadamia zvakare manyuko akanaka. Butter, nut uye mbeu inopararira, kusanganisira tahini, inewo iron, asi ziva kuti nzungu dzakakangwa uye nut butter zvine iron shoma pane mbishi.
5. Mashizha akasvibira akasvibira
Usaregeredza miriwo. Miti ine mashizha ane rima sepinashi, kare, collard greens, beet greens, uye Swiss chard zvose zvitubu zvesimbi. Kutaura zvazviri, magiramu 100 epinashi ane iron yakawanda kupfuura yakaenzana yenyama tsvuku, mazai, salmon uye huku. Iwe unogona kuwedzera mashizha ane mashizha kusmoothies, kudya saladi, kuisimudza kuva soups uye curries, kana snack pane kare chips. Haufariri kare? Vegetables zvakanaka futi. Broccoli uye Brussels inomera zvakare matsime akanaka esimbi.
6. Mbatatisi
Mbatata ine iron yakanaka kana isina kupepetwa. Mbatatisi hombe isina kupepetwa inogona kuve inosvika 18% yesimbi yaunoda zuva nezuva. Saka bika, bika, puree, asi yeuka - nepeel. Mbatatisi ine 12% yehuwandu hwezuva nezuva.
7. Howa
Howa hunogona kuita simbi yakanaka, asi kana ukadya mamwe marudzi, sehowa hwemabhatani nehowa hweoyster. Portobello neshiitake hazvina iron yakawanda. Sanganisa howa ne tofu nemishonga, kana kusanganisa nebhinzi nenyemba.
8. Mwoyo wemuchindwe
Palm heartwood chigadzirwa chinodyiwa chinowanikwa kubva kune bud kana mukati mehunde yekokonati kana acai palm. Imwe kapu yemuriwo wekupisa uyu ine chikamu che26% chemutengo wezuva nezuva wesimbi. Mwoyo yemichindwe ine chimiro chakasimba uye kunhuhwirira kwayakarerekera, zvichiita kuti ive yakakurumbira pakugadzira "marine" vegan ndiro pamwe nekupararira kwekrimu.
9. Tomato paste uye matomatisi akaomeswa nezuva
Madomasi mbishi anogona kunge asina iron yakawanda, asi domatisi paste nemadomasi akaomeswa nezuva anopa 22% ne14% yeDV yehafu yekapu, zvichiteerana. Shandisa tomato paste kugadzira muto wespaghetti, kana kuwedzera madomasi akachekwa akachekwa kumasaladhi nezviyo.
10. Chibereko
Kazhinji michero haina simbi yakawanda, asi pane zvishoma. Mulberries, maorivhi (tekiniki michero), uye prunes akapfuma musimbi. Michero iyi zvakare ine vhitamini C yakanaka, iyo inobatsira muviri kutora iron.
11. Zviyo zvese
Idya zviyo zvakasiyana-siyana uye uzvidye kakawanda. Maererano neHealthline, amaranth, oats, uye spelled zvese zvakanaka zviwanikwa zvesimbi. Bika zviyo uye makiki ane hutano kubva kwavari.
12. Rima Chokoreti
Chokoreti yakasviba yakapfuma kwete chete mune antioxidants, asiwo musimbi - 30 g ine inenge 18% yehuwandu hwezuva nezuva. Iinewo manganese, mhangura, uye magnesium, zvichiita kuti ive chimwe chinhu chezvokudya zvepamusoro. Ichi chikonzero chakanaka chekupinda muchidimbu kana maviri echokoreti yakasviba zuva nezuva.
13. Molasses
Molasses kana molasses, ne-chigadzirwa chekugadzirwa kweshuga, ine 7,2 magiramu esimbi pamaspuni maviri, maererano neVRG. Zvisinei, havasi vose vanogona kuidya nemapuni, saka edza kuwedzera kune vegan yakabikwa zvinhu.