Chinhu chokutanga chinouya mupfungwa apo iron inotaurwa i<em>hemoglobin, kana kuti masero matsvuku eropa, mukuumbwa kwesimbi inobatanidzwa. Usakanganwa nezvemhasuru pigment - myoglobin, iyo isingagoni kuumbwa pasina rubatsiro rwesimbi. Zvakare, iron ndiyo inonyanya kukosha conductor yeokisijeni kumasero, ndiyo chinhu chikuru chehematopoiesis uye ine simba guru pakushanda kwesimba remuviri revanhu.
Kushomeka kwesimbi
Kusakwana kwesimbi kunogona kutungamira padanho rekutanga kuderera kwesimba, pallor uye kuneta, asi kana maitiro akasamiswa, ipapo kupera simba, kurasikirwa kwendangariro uye maitiro asingadzoreki munhengo dzakawanda uye matishu anovimbiswa. Kuti udzivise kushayikwa kwesimbi, unofanirwa kugara uchidya chikafu chine iron. Inofanira kuyeukwa kuti kuitira kuti iron ipinde zvachose, inoda vitamini C uye mhangura sevabatsiri.
Zvinyorwa zveIron
Vatengesi vakuru vehardware vagara vari
- Chiropa chemombe neitsvo
- Vevha
- Eggs
- Michero yakaomeswa
- Mapaini egirini akakamiwa
- pulse
- Rima girini misoro
- Zvokudya zvegungwa uye algae
Ehezve, pane hushoma huwandu hwesimbi muchiropa chakaomeswa nechando, iwe unofanirwa kudya iyo toni kuti uwane iwo maitiro echinhu chekutsvaga. Naizvozvo, iwe unofanirwa kusarudza chikafu chakatonhora. Nekushaikwa kwesimbi, zvakakosha kutora mishonga ine iron.
Inguva yakareba sei iyo muviri inoda?
Vakadzi vanoda iron yakawanda kudarika varume. Kana murume achida 10 mg yesimbi pazuva, saka vakadzi vanoda nezve 18 mg, nekuti kumwedzi kwese kunotungamira mukurasikirwa kukuru kwesimbi. Asi vakadzi vane pamuviri uye vanokamura vanoda imwe simbi - 33 mg / zuva uye 38 mg / zuva zvichiteerana. Nekudaro, iyo simbi yakakura kwazvo inodikanwa kune muviri uri kukura wemwana - 4-18 mg / zuva revana vari pasi pemakore gumi nemana uye 14-11 mg / zuva revana vari pasi pemakore gumi nemasere.
Zvakakosha kuyeuka chinhu chimwe chakakosha - iyo simbi yemukati mumuviri inopfuura 200 mg inokonzera huturu hwakakomba, anopfuura magiramu 7-35. - rufu.
Iron uye kuwirirana
Zvokudya zvose zvine iron zvinosanganisirwa muzvokudya zvakawanda uye zvirongwa zvekudya kune avo vanochengeta uremu hwavo. Zvinoitika kuti nekubvisa simbi inobatsira yemuviri, unogona, pasina kushungurudza, kugadzirisa chimiro chako. Yeuka kuti munguva dzekushanda kwemuviri uye kwepfungwa, uyewo munguva yechando uye zvirwere zvinotapukira, huwandu hwesimbi mumuviri hunoderera. Tarisa kugara zvakanaka kwako, ita chiito nenguva uye uve nehutano.