Dmushure memazuva mashoma, mudiki wako anga akapfeka mugodhi wepapier-mâché. Anokambaira achitenderera, akagumbuka uye anochema zviri nyore. Iva nechokwadi, zvinowanzoitika panguva ino yegore! Kana akave neketani yezvirwere munguva ino yechando - tonsillitis, dzihwa, furuu uye zvimwe zvirwere zvemudumbu - immune system yake yaifanira kutora pane zvayo zviwanikwa kuti izvidzivirire. vhitamini uye mineral reserves, zvikuru sei iron uye vitamini C, zvinhu zviviri zvinoparadza mavhairasi uye tupukanana. Asi nekubatanidza izvi toning zvinovaka muviri izvo zviri kushaikwa, zvichakurumidza kumutsidzirwa. Pasina kukanganwa kusimudzira maruva emudumbu akaenzana kuitira kuti immune system yake ishande zvakanyanya. Isa chikafu chakaviriswa seyogati pane menyu.
Kudya kunokosha kwesimbi
Kushomeka kwesimbirichiri rakawanda nhasi : maererano neNational Health Nutrition Program (PNNS), inobata pakati 20 uye 30% yevana kusvika kumakore matatus uye, maererano naProfessor Patrick Tounian, mukuru wedhipatimendi revana kudya kunovaka muviri uye gastroenterology pachipatara cheTrousseau, muParis, pakati 10 ne20% yevana vari pakati pemakore matatu negumi. Nekudaro, iyi mineral ndeye chinhu chinokosha che hemoglobin : kushayikwa kunotungamirira kukushaya oxygenation yeropa uye, zvakare, kunokonzera kuneta kwakanyanya muvana. Kana ukawana mudiki wako kucheneruka uye kuneta, ona chiremba wake. Kunyatsoongorora uye, kana zvichidiwa, kuongororwa ropa kwe shandisa iron stock (ferritin) zvichakwana kuona kupererwa neropa, uko murapi angaraira a iron supplementation kweinenge mwedzi mitatu. Asi kazhinji yenguva, iye anonyanya kukurudzira kumanikidza pane zvekudya zvirimo.
Maererano neNational Food Safety Agency (ANSES), inokurudzirwa kudya kwesimbi zvinobva 7 mg kubva pamakore 1 kusvika ku9Uye zvakare 8 mg kubva pamakore gumi kusvika gumi nemaviri. "Kubva pazera re3, gadzirira chikamu chimwe kana zviviri zuva rega rega, zvakaenderana nezera rake uye nzara yake, yenyama tsvuku kana hove", anorumbidza Purofesa Tounian. Sarudza nyama yemombe, dhadha, shrimp kana scallops iyo inonzi "heme" iron inonyanya kufananidzwa nemuviri. Maererano nePNNS, chikamu cheprotein yakakurudzirwa pazuva ndeye 50 g kusvika kumakore matanhatu, uye 6 g pakati pemakore gumi kusvika gumi nemaviri.
vamwe muriwo uye nyemba zvakare ane iron, asi muhuwandu hudiki. Iyi ndiyo nyaya ye lens, Chickpeas, Nyemba chena to sipinashi. Nyama yemombe yepasi (2,83 mg / 100 g) inoperekedzwa nendiro yechipinashi (2 mg / 7 g) uye kushumirwa kwelentil (100 mg / 1,59 g) chikafu chinovhara chikafu chako. zvinodikanwa zvezuva nezuva. Chimwe chikafu chekufarira : zvokudya zvine starchy. Asset yavo? Pfuma yavo mu zvakaoma makabhohaidhiretsi. Iyo yekupedzisira inopararira zvishoma nezvishoma simba mumuviri, iyo inobatsira mwana kuti arambe aine chimiro kwenguva yakareba.
Zvikafu gumi nezviviri zvine iron
Chokoreti yakasviba (40%): 17,1 mg / 100 g.
Multigrain sandwich chingwa: 9,95 mg / 100 g.
The steak: 2,83 mg / 100 g.
Maapurikoti akaomeswa: 4,3 mg / 100 g.
Müesli : 6,26 mg / 100 g.
Tinobheja pavitamin C
Batsira mwana wako kuwana mavhitamini akawanda! Uyewo bheji pavhitamini C, iyo inokurudzira kutorwa kwesimbi nemuviri, uye maererano nechidzidzo cheItaly chakabudiswa mu Journal of Ethnopharmacology, inounza kuwedzera kwesimba. Maererano ne ANSES, mwana ari pakati pemakore mana kusvika matanhatu anoda 4 mg / zuva yevhitamini iyi inokosha, 90 mg pakati pe7 ne9 makore et 100 mg kubva pamakore 10 kusvika ku12. Zvaanoda zvichafukidzwa nokumupa mugove masikati kana manheru broccoli (37,3 mg / 100 g) kana White kabichi (53,25 mg / 150 g), uyewo a orenji pakati (59 mg vhitamini / 150 g) kana a kiwi (59 mg / 100 g). Mumwedzi mumwe wekudya uku kwakazara nemavhitamini, achawanazve fomu yeOlympic!
5 chikafu chakapfuma muvhitamini C
The Strawberry: 67 mg / 100 g.
Mhiripiri tsvuku mbishi: 162 mg / 100 g.
Mhiripiri mbishi: 120 mg / 100 g.
Grapefruit: 42,1 mg / 100 g.
Orenji: 39,7 mg / 100 g.
(1)Mashandisirwo echivanhu emiti yemishonga muValves-tino, J. weEthnopharmacology, janvier 2009.