Saka, iron inhengo ye hemoglobin - puroteni ye erythrocytes (masero matsvuku eropa). Basa ravo guru nderekusunga okisijeni mumapapu voiendesa kumatishu, vachitora kabhoni dhaikisaidhi kubva ipapo voidzosera kumapapu. Uye mashoma erythrocytes akazara ne hemoglobin, zvishoma zviwanikwa zvavanazvo zvekufambisa okisijeni. Nhengo, masero, matishu haagamuchiri oksijeni uye oksijeni nzara inoitika, iyo yakazara nemhedzisiro isingafadzi.
Sezvauri kuona, kukosha kwesimbi hakugone kuwedzererwa: chinhu ichi chinobatanidzwa mumetabolism, kugadzirwa kweDNA, hematopoiesis, kuumbwa kwehomoni yethyroid, kuchengetedza immune system, uye kunyange kunobatsira kune manzwiro akanaka. Kubva pakuona kweAyurveda, nenzira, kushayikwa kwesimbi mumuviri nguva dzose kunofambidzana nekuora mwoyo, uye kunorapwa (pamwe nemishonga yemishonga) nemanzwiro akanaka. Pane, chokwadi, chimwe chokwadi mune izvi.
Zvishoma nezvenhamba. Ivhareji yemazuva ose yesimbi yekudya kwevarume inenge 10 mg, yevakadzi - 15-20 mg, nokuti mumwedzi muviri wechikadzi unorasikirwa ne2 nguva yakawanda yechinhu ichi kupfuura muviri wechirume. Panguva yekuzvitakura, kudiwa kwesimbi kwemukadzi kunogona kuwedzera kusvika 27 mg pazuva.
Iron deficiency anemia inokura apo iron iri muropa iri pasi pe18 mg uye chiyero chehemoglobin chiri pasi pe120 g/l. Kana iwe nguva nenguva uchitora kuongororwa ropa, unogona kuchengetedza nyaya iyi pasi pesimba uye, kana zvichidiwa, tora matanho akakodzera munguva. Zvisinei, pane zviratidzo zvakajairika zvesimbi inoshaya anemia inogona kuratidza kuvapo kwechirwere. Izvi zvinosanganisira: kupenya kweganda, brittle bvudzi nezvipikiri, kuneta, kusava nehanya, kuneta kwese uye kukurumidza kufema kunyangwe nekunyorovesa kwemuviri, shanduko yekuravira, kutonhora, kuvhiringidzwa kwegumbo rekudya. Sezvaungangoona, zviratidzo zvese izvi humbowo hwakajeka hwekuti matishu haasi kuwana oxygen yakakwana. Kana iwe ukawana zvimwe zvezviratidzo izvi, hazvizove zvakanyanya kudarika kutora ropa rakazara.
Zvakakosha kubhadhara kune chokwadi chokuti simbi ndeye heme uye isiri-heme. Inenge 65% yesimbi inowanikwa munyama heme, uye inotorwa nyore nyore nemuviri. Nekudaro, zvigadzirwa zvenyama zvinozivikanwa kuti zvinokonzeresa muviri wese, izvo zvinoreva kuti ivo chinhu chinokonzera kukura uye kukura kwemamota, kuitika kwechirwere cheshuga, chirwere chemoyo, kufutisa uye zvimwe zvirwere zvisingaperi uye zvinoputika. Zvigadzirwa zvemiriwo, zvakare, pane zvinopesana, alkalize muviri. Saka, kubva kwavari, mukuwedzera kune chinhu chakakosha chakadai sesimbi, tichawana akawanda antioxidants, mavhitamini, zvicherwa, izvo, pane zvinopesana, zvinotanga nzira yekuchenesa uye detoxifying muviri, kubvisa kuzvimba uye kusimbisa immune system. mamwe masisitimu emuviri. Zvisinei, pane imwe pfungwa yakafanira kuteerera. Muzvokudya zvemiti, iron haisi-heme, kureva kuti kuenzaniswa kwakakwana nemuviri wemunhu, inofanira kusunungurwa kubva kune zvimwe zvinhu nerubatsiro rwegastric enzymes.
Kuti utore zvirinani iron kubva mukudya kwezvirimwa, pane mashoma anonyengera manomano:
Gara uchidya vhitamini C pamwe chete nezvokudya zvine iron. Vhitamini C inowanikwa mumichero yecitrus, sitirobheri, miriwo yemashizha mashizha (broccoli, kale, collards, chard, Brussels sprouts, nezvimwewo), bell pepper (yero, tsvuku uye girini), cauliflower, cocoa bhinzi, rose hip, lemon uye mabheri. . superfoods (goji, camu camu, gooseberries uye mulberries, cranberries, lingonberries, chokeberries, dema, tsvuku uye chena currants)
Kutorwa kwesimbi kunovandudzika kana yasanganiswa neamino acid lysine, inowanikwa muhuwandu hwakawanda mumagume (bhinzi, lentils, chickpeas uye mamwe marudzi)
Usatora calcium neine iron-ine zvigadzirwa uye usanwe netii (girini uye dema) uye kofi. Kofi uye tii zvine tannins, iyo inozivikanwa kuderedza kunyura kwesimbi. Izvo zvakafanana zvinoenda kune calcium.
Saka ndezvipi zvekudya zvezvirimwa zvine iron yakawanda?
· Soya bhinzi
hemp mhodzi
· Mbeu dzenhanga
· Nut
· Nyere
· Quinoa
· Cashew
Leafy greens, kusanganisira. sipinachi
· Nzungu nenzungu butter
· Maapricots akaomeswa
· Oatmeal
· Rye chingwa
howa hwakaomeswa
Almond
· Mhodzi dzeChia
· Raisin
· Maapuro
· Sesame
· Prunes
cocoa bhinzi
· Maonde
Green buckwheat
· Spirulina
· Magirinedhi
Kana kudya kwako kwezuva nezuva kuine nyemba uye zvishoma zvigadzirwa kubva pane rondedzero iri pamusoro, hapana chekunetseka nazvo. Uye kana iwe wakadzidzawo kuti ungazvibatanidza sei nezvokudya zvakapfuma muvhitamini C, saka kushayikwa kwesimbi zvechokwadi hakukutyisidzira. Asi kana uri kutsvaga kuwedzera simbi yako yekudya, edza kutevera yakakosha "iron" menyu uye ona mhinduro.
Muenzaniso we "iron" menyu:
Breakfast. Oatmeal nemaapricots akaomeswa, mbeu dzechia uye goji berries kana gooseberries
Snack. Almond, Prune uye Cranberry Energy Bar kana Yese Damba
Kudya kwemanheru. Lentil soup ne fresh cabbage salad
Chikafu chemasikati. Chitsama chemhodzi dzemanhanga kana macashew nuts
Kudya kwemanheru. Buckwheat pamwe chickpeas uye itsva bell pepper saladi.
Kocoa, rose hips, cranberry uye currant infusion, mvura ine lemon, pomegranate juice yakakwana sezvinwiwa zve "iron" yekudya.
Kusiyana, zvakakodzera kutaura nezve chlorophyll. Sezvaunoziva, chlorophyll igirini pigment inogadzirwa nezvirimwa muchiedza kuburikidza nephotosynthesis. Chimiro chayo chakafanana nechimiro che hemoglobin, puroteni chete mu chlorophyll inoumbwa kwete kutenderedza mamorekuru esimbi, asi yakatenderedza magnesium molecule. Chlorophyll inonziwo "ropa rezvinomera zvakasvibirira", uye iri mubatsiri akanakisa mukuchengetedza hemoglobin mazinga uye basa rehematopoiesis muzhinji. Inotengeswa mumhando yemvura muzvitoro zvepamhepo uye zvekunze, uye inowanzo gadzirwa kubva kune alfalfa sprouts. Ehe, kana iwe uchikwanisa kuwana emhando yepamusoro uye mitsva magirini gore rose, hapana chikonzero chekuwedzera kwakadaro. Asi mumamiriro ekutonhora uye kutonhora kwechando, patinowanzoona kure kubva kune organic greens pamasherufu, iyi inobatsira zvikuru kumuviri wedu, uye kwete chete kuitira kudzivirira kushayikwa kwesimbi anemia.
Kana, maererano nemigumisiro yekuongorora, wakaratidza yakaderera hemoglobin muropa, haufaniri kutanga pakarepo kudya nyama. Pamwe chete nevaya vanoidya zvakadaro, hamufanire kuidya zvakare. Zvakakwana kuti udzokorore kudya kuti uwedzere zvimwe zvekudya zvezvirimwa zvine iron. Zvisinei, kana hemoglobin iri muropa yakaderera zvakakwana kuti uwane mhedzisiro yekukurumidza, unogona kutanga kunwa yakaoma vitamin supplements. Uye iva nechokwadi chekubatanidza mafambiro akareba mumhepo yakachena uye zviitiko zvinounza iwe kunakidzwa muchirongwa chako chekushaya iron!