Iron inoshaya anemia haisi chirwere chisingawanzoitiki, kunyange zvazvo chisingawanzoongororwa. Chimbofunga, zvishoma malaise, kupfupika kwekufema, kushaya chido - tichazvinyora zvose kusvika kumatsutso melancholy. Uye zvakanaka kana nekufamba kwenguva kushayikwa kwesimbi kunozadzwa, uye kana kwete? Izvi zvigadzirwa zvichakubatsira iwe kubhadhara zvishoma nekushaikwa kwechinhu ichi chakakosha mumuviri wako.
Seafood
Pakati pavo pane mamassels uye makomba, 100 magiramu ayo anokupa iwe zuva nezuva muyero wedare. Oysters ane 5.7 mg yesimbi, makedheni sardines-2.9, makedheni tuna-1.4, shrimp-1.7 mg.
Nyama
Dzvuku rakasviba rakasviba nyama uye nyama nyama ndeye yakakosha sosi yesimbi. Chiropa chemhuru chine 14 mg yesimbi (pa100 gramu yechigadzirwa), mune nyama yenguruve-12 mg, muhuku-8.6, munyama-5.7. Kuenzanisa, yakasviba huku nyama ine 1.4 mg yesimbi, uye mwenje chete 1.
Zvibereko
Zvizhinji zvemangwanani zviyo kana zviyo - bran, zviyo, chingwa-zvinowedzeredzwa ne iron. Uye zvakare, iwo ane yakawanda fiber uye anogara-kwenguva makabhohaidhiretsi kuchengetedza simba kwenguva yakareba. Rye chingwa chine 3.9 mg yesimbi pa100 gramu yechigadzirwa, gorosi bran-10.6 mg, buckwheat-7.8, oatmeal-3.6.
Tofu cheese
Muhafu yegirazi tofu, pachave nechetatu chedosi yezuva nezuva yedare. Cheese inogona kuwedzerwa kune saradhi kana kushandiswa mumadhizeti.
Legumes
Mbichana dzakabikwa dzine iron yakawanda, saka hafu yekapu yembeu ine hafu yedosi yezuva nezuva. Mazai ane 6.8 mg yesimbi pa100 gramu, bhinzi nyoro-5.9, soy-5.1, chena bhinzi - 3.7, tsvuku-2.9 mg.
Nuts uye mbeu
Nutsu zvakare sosi yakanaka kwazvo yesimbi. Semuenzaniso, magiramu zana emapistachios ane 100 mg yechinhu ichi, munzungu-4.8, maamondi-4.6, cashews-4.2, walnuts-3.8. Iyo yakapfuma simbi kubva pambeu - sesame-3.6 mg, pamwe nemhanga mhodzi - 14.6.
Zvibereko nemiriwo
Chinhu chakanaka simbi ine mashizha matema akasvibira, senge sipinashi-3.6 mg, cauliflower uye mabhurusi anomera-1.4 uye 1.3 mg, zvichiteerana, broccoli-1.2 mg.
Maapurikoti akaomeswa ane 4.7 mg yesimbi, prunes - 3.9, mazambiringa akaomeswa -3.3, mapichisi akaomeswa-3 mg. Michero yakaomeswa inobatsirawo kupererwa neropa kana kuitira kudzivirira.
Kubva pamiriwo, parsley ndiye mutungamiri mune zvigadzirwa zvesimbi - 5.8 mg, artichokes-3.9 mg. Muna 100 magiramu mamorasi - 21.5 mg yesimbi.
Chii chekudya kubatsira muviri wako nekushomeka kwesimbi anemia?
1. Yonda nyama yemombe, nyama yenguruve kana hove.
2. Mazai akaomeswa nemishonga uye saradhi yemashizha.
3. Chiropa pate. Ichave nani kunyura nesauuerkraut.
4. Pancakes ehove nesipinashi - kurohwa kaviri kwesimbi.
5. Nut musanganiswa wemashezi, mapine nzungu, nzungu, nzungu, maarumondi.