Vanamazvikokota vehutano vakaverenga kuti vakadzi vane zvikonzero zvinokwana zvishanu zvekuti vatarise zvakanyanya kunwa iron yakakwana. Inowanikwa mune zvakawanda zvemishonga yemishonga, inopa simba, inodzivirira kutonhora, inobatsira kuvakadzi vane pamuviri, uye, kana inopedzwa muhuwandu hwakakodzera, inodzivirira kurwisana neAlzheimer mukukwegura.
Vanachiremba vanocherechedza kuti kutora mishonga yakakosha yesimbi inowanzobatanidzwa nehuwandu hwekuwedzerwa kwesimbi, iyo inokuvadza kune hutano - kunyanya kuvakadzi vakwegura. Nokudaro, zvakanakisisa kudya zvokudya zvine iron.
Imwe yemafungiro asina kunaka evanodya nyama ndeyekuti inonzi iron inogona kuwanikwa chete kubva munyama, chiropa nehove. Izvi zviri kure nechokwadi: semuenzaniso, chokoreti yakasviba, bhinzi uye sipinashi zvine iron yakawanda pagiramu yehuremu kupfuura chiropa chemombe! Nenzira, zviitiko zvekushayikwa kwesimbi anemia mune zvinomera zvinoonekwa kwete kakawanda kupfuura kune vanodya nyama - saka hapana hukama hune musoro pakati peanemia uye vegetarianism.
Zvitubu zvakapfuma zvesimbi yechisikigo ndezvi (mukudzika kurongeka): soya beans, molasses, lentils, miriwo yeshizha mashizha (kunyanya sipinashi), tofu cheese, chickpeas, tempeh, lima bhinzi, mamwe maruva, mbatatisi, prune juice, quinoa, tahini, cashews. nezvimwe zvakawanda zvinogadzirwa nevegan (ona rondedzero yakawedzerwa muChirungu, uye muchiRussian ine ruzivo rwesimbi inovaka muviri).
Kufara
Iron inobatsira kuokisisa matishu emuviri kubva kuhemoglobin mumasero matsvuku eropa. Nokudaro, zvinoratidzika kuti kudya simbi yakakwana kubva kune zvigadzirwa zvechisikigo kunopa simba uye simba rezuva rega rega - uye izvi zvinoonekwa kana iwe uri kuita muhutano kana kwete.
kudzivirira kunotonhora
Iron inobatsira muviri kurwisa hutachiona, sezvo inogonesa kutora kwevhithamini B, uye nekudaro inosimbisa immune system.
Batsira nemaekisesaizi
Chinyorwa chichangobva kubuda muSainzi Journal of Nutrition chinonongedza hukama hwakananga pakati pekudya zvakaringana-ine iron-ine chikafu uye kurovedza muviri kubudirira muvakadzi. Vakadzi vasingashaiwi simbi vanokwanisa kudzidzisa nekubudirira kukuru uye nekunetseka kudiki pamoyo!
Mune pamuviri
Kubata pamuviri inguva iyo inonyanya kukosha kuti mukadzi adye iron yakakwana. Kushaikwa kwesimbi kunogona kukonzera kuderera kwehuremu hwe "fetus", kukanganisa mukuumbwa kweuropi hwemwana uye kuderera kwesimba rake repfungwa (ndangariro uye kugona kugona hunyanzvi hwemotokari kunowedzera).
Dziviriro kubva kuchirwere cheAlzheimer
Zvikamu zviviri muzvitatu zvevanorwara neAlzheimer vakadzi. Muzviitiko zvakawanda, chirwere chakakomba ichi chinokonzerwa ne ... kunwa iron yakawandisa! Kwete, hongu kwete nepinashi - ine makemikari ekuwedzera ezvekudya umo muyero wesimbi unogona kuve wakakwira zvine njodzi.
Mudzimai anoda iron yakawanda sei? Masayendisiti akaverenga: vakadzi kubva ku19 kusvika kumakore makumi mashanu vanoda kudya 50 milligrams yesimbi zuva nezuva, vakadzi vane pamuviri - 18 mg; mushure memakore makumi mashanu nerimwe, unofanirwa kudya 27 mg yesimbi pazuva (isingapfuuri chiyero ichi!). (Muvarume, kudya kwesimbi kunenge 51% pasi).