Zamgululi zokhala ndi chitsulo zambiri. Lamulo pa tsiku kwa chitsulo

Iron akusowa ndi yofala kwambiri mu mtima chosowa zakudya. Nthawi zambiri matendawa amapezeka pakati pa amayi apakati ndi ana aang'ono. Kulephera kupeza zokwanira elementi kufufuza kungachititse kuti chitsulo akusowa magazi m'thupi ndi kukupangani inu kuti atengeke matenda ndi matenda. Komanso, ngakhale hule yobereka isanakwane mu amayi apakati.

Udindo waukulu chitsulo mu thupi - kunyamula mpweya thupi lonse. Iwo amachita ngati chimodzi mwa zigawo zikuluzikulu za mankhwala otchedwa hemoglobin, omwe amanyamula mpweya ku mapapo mbali zonse za thupi. Iron amasonkhana makamaka chiwindi ndi minofu yathu.

mchere Izi kufufuza amapezeka mu zakudya zambiri pali mitundu iwiri: heme ndipo sanali heme. Mtundu woyamba bwino chosakanikirana ndi thupi chili mwa zakudya chiyambi nyama. Nsomba, nkhuku ndi nyama. Mwanawankhosa, ng'ombe ndi nkhumba ayenera kokwanira mu kudya chamoyo yachibadwa ya thupi. Non-heme chitsulo anapeza makamaka magwero masamba monga nyemba, nyemba ndi wobiriwira leafy zamasamba ndi zipatso (okhutira yachitsulo limodzi ndi vitamini C).

Kukhalabe chitsulo bwino m'thupi

Pofuna kukhala ndi muyezo wa kufufuza chinthu m'thupi, m'pofunika kubwezeretsanso chakudya kuchuluka amene amatayika tsiku lililonse. Idzatulukira thupi ndi ndowe, mkodzo, khungu, thukuta, tsitsi ndi misomali. Mu akazi likugwiritsidwanso imfa ya chitsulo pa msambo, choncho akufunika ambiri microelements mu chakudya. Komanso munthu aliyense amafunika okwanira kuchuluka kwa thunthu mu zakudya tsiku lililonse kuti mlingo wake mokwanira mpaka kalekale.

Pamene thupi sanalandire mlingo kofunika chitsulo, izo amaika mu thupi pang'onopang'ono yafupika. Ngati imeneyi kwa nthawi yaitali angathe chitsulo akusowa magazi m'thupi.

magwero a chitsulo chakudya

Kuchuluka kwa ayironi amene ayenera kudyedwa zimadalira zaka zanu komanso jenda. Magwero yabwino ya mchitidwe uwu anapangidwa kuchokera nyama. Izi zili choncho makamaka wofiira nyama ndi chiwindi. Komabe, inu mukhoza kutenga gawo wabwino wa thunthu ndi magwero sanali nyama monga.

Choncho, mmene muyenera kupeza tsiku elementi kufufuza? Akazi mu m'badwo osiyanasiyana kuchokera zaka 19 mpaka 50, ayenera zimawononga 18 mg wa chitsulo tsiku (ndi mochuluka momwe 27 mg wa zambiri Ngati ali ndi pakati), pamene anthu mu m'badwo uno muyenera 8 mg.

Monga madokotala kuti, pali mitundu iwiri ya chitsulo zakudya, nyama ndi zomera. Nkofunika kuti mitundu onse nthawi zonse mu zakudya zanu. Pofuna kukwaniritsa zimenezi nthawi zonse, m'pofunika kudziwa zakudya zomwe zili chitsulo zambiri. Kodi mndandanda awo oyerekeza?

chiwindi

Chotero ziwalo za nyama, ngati chiwindi ndi guts ali mwa njira yabwino ya chitsulo ndi anawonjezera bonasi mu mawonekedwe a nkhani za mchere, mavitamini ndi mapuloteni. Ng'ombe chiwindi losiyana zili amazipanga mkulu elementi kufufuza - pafupifupi 5 mg pa kagawo. gawo A mankhwala aphimbidwa ndi zoposa chimodzi-kota ya lamulo pa tsiku kwa chitsulo akazi wamkulu. Nkhumba chiwindi ndi wabwino, popeza ali komanso kwambiri vitamini C. Komanso, amakoma mokomera ndi bata, amene amapereka mwayi wawukulu kupeta m'maganizo zophikira.

Komabe, dziwani kuti ng'ombe chiwindi kapena nkhumba ayenera kudyedwa zedi zolimbitsa, chifukwa mankhwala ali okhutira mkulu wa mafuta m'thupi. Ngakhale amayi oyembekezera ayenera kuchepetsa kuchuluka kwa chiwindi mu chakudya, chifukwa milingo kwambiri vitamini A zopezeka mankhwala, angachititse vuto lobadwa.

Ngati simuli kuonera zinyalala, mukhoza bwinobwino kugwiritsa ntchito mapuloteni ena nyama - mwachitsanzo, dzira yolk (munali 3 mamiligalamu wa chitsulo mankhwala kapu theka) kapena nyama wofiira. Nkhosa kapena ng'ombe adzakhala okwanira kukhalabe hemoglobin. mankhwala mlandu kwa magalamu 2 3 mg wa microelement 100.

nsomba

zakudya zotere nsomba, zikuthandizani inu zochuluka kufufuza mfundo zofunika. Bivalves (mwachitsanzo, mamazelo ndi nkhono) ndi nyama - ndi mankhwala okhala kwambiri zachitsulo komanso nthaka ndi vitamini B12. Wina amapereka mwadya oyisitara ku mg wa 3 ndi 5 wa nkhaniyi. Motero, tionanso kuti mbale wa zakudya ngati panyanja, inu upambana kufunika tsiku kwa kufufuza izi.

Ngati nkhono, mamazelo ndi nkhono ena osati muphatikizidwe mu tsiku lanu yachibadwa menyu, m'malo mwa mankhwala ena m'madzi okhala chitsulo zambiri. Mwachitsanzo, haddock, nsomba ndi nsomba komanso malo abwino kwa kufufuza chinthu, ngakhale ali otsika ku nkhono za.

mwana wankhuku-mtola

legume Izi bwino amapereka thupi lanu ndi chitsulo (5 mg wa chitsulo pa mankhwala chikho) ndi kumapereka mlingo waukulu wa mapuloteni. Izi zimapangitsa nsawawa abwino njira kwa zamasamba. Izi mankhwala - ndi zokoma Kuwonjezera saladi ndi pasitala mbale, komanso zimathandiza wabwino kwa gulu Salsa-mtundu msuzi.

Ngati simuli kuonera mbale zovuta, koma ndikufuna kudya zakudya zokhala ndi ayironi lalikulu zedi nthawi zonse, mukhoza kukonza amamwa anu hummus.

muesli Wholegrain ndi phala

Kodi mumakonda monga chimanga chakudya cham'mawa? Ichi ndi chisankho chabwino kuti adzalola kuyamba tsiku lililonse ntchito ndi kufufuza zinthu zonse zothandiza ndi mavitamini. Musanayambe kugula onetsetsani kuti ndi chizindikiro mankhwala ndi kuyang'ana pa mipweya. Mitundu ina ya dzinthu kupereka kwa 90 peresenti 100 wa tsiku kufunika chitsulo imodzi ndi mavitamini ena ndi mchere (ulusi, nthaka, calcium, ndi vitamini B).

mbewu dzungu

Kodi mukudziwa kuti chotchuka Appetizer yophukira wolemera kwambiri mu chitsulo? galasi umodzi wa mbewu lonse lili 2 mg wa chitsulo, pamene galasi watsukidwa mtima 10 mg zakuthupi. M'mawu ena, ndi zosakaniza wangwiro zosiyanasiyana mbale zingatipindulitse. Mbeu kulawa kwambiri ndi yosavuta zimagwirizizirana ndi mankhwala ena, kotero nthawi zambiri anawonjezera kuti chakudya kapena masikono, komanso crunchy pophika saladi. Madokotala amalangiza kugula wokazinga unsalted dzungu mbewu ndi kuwasunga imathandiza monga akamwe zoziziritsa kukhosi mofulumira ndi wathanzi.

soya

Theka chikho cha legume lili kuposa 4 mg wa chitsulo. Ndiponso gwero kwambiri zinthu zofunika monga mkuwa, zomwe zimalimbikitsa yokonza mitsempha ndi chitetezo, ndi manganese -necessity michere kuti kumatanthauza njira zambiri mankhwala mu thupi. Komanso, soya ndi mkulu mapuloteni ndi CHIKWANGWANI, ndi achuma mu mavitamini ndi amino zidulo mu kapangidwe kake.

Akatswiri a zakudya amati kuwonjezera nyemba soya mu mbale gulu masamba. Komanso, iwo akhoza kukhala zokoma Kuwonjezera pasitala mbale. Ngati atafuna, iwo akhoza kugwiritsidwa ntchito pa okha kuwaza pang'ono nyanja mchere.

nyemba

Nyemba zonse sukulu ndilo gwero labwino koposa chitsulo ndi lili 3 mpaka 7 mg wa pawiri pa chikho. Kusankha zakudya zomwe zili chitsulo ambiri, ambiri akuganiza mmene angadzigwiritsire ntchito izo. Nyemba Kodi kulenga ndi vuto limeneli. Iwo akhoza pamodzi ndi mankhwala monga kabichi, tsabola, burokoli, kolifulawa, omwe zili mkulu wa vitamini C. michere imeneyi, yomwe amalimbikitsa mayamwidwe chitsulo m'thupi. Mukhozanso kuwonjezera nyemba kuti saladi, kuphika kwa puree wake pamodzi ndi masamba yaiwisi kapena kuwonjezera kwa msuzi. Mwayi pafupifupi wosatha!

mphodza

Ichi ndi mtundu wina wa legume, amene amakhala ndi okhutira mkulu wa chitsulo. mphodza yophika kupereka 6 mg (ndipo kwambiri) Galasi mankhwala microcell. Komanso wolemera CHIKWANGWANI, amene mwamsanga kukhutitsa, m'munsi mafuta, komanso amathandiza kuti tikhalebe shuga. Izi zili komanso mosalekeza kwambiri pophika mu kuphika, ndipo akhoza kuwonjezeredwa ku chakudya chilichonse - kuchokera soups saladi ndi kuwotcha ndi zina kudya chakudya.

sipinachi

mankhwala okhala chitsulo (mndandanda umene anapereka m'nkhani) liyenera kukhala ndi sipinachi. Ndipo yosakongola ndi thermally ankachitira mankhwala ndi magwero kwambiri za kufufuza amafotokozera. Mu nkhani iyi, ntchito ya sipinachi kumathandiza thupi kuyamwa zakudya mosavuta. Only wina galasi kuphika mankhwala amapereka thupi 6 mg ndi chitsulo, ndi wambiri CHIKWANGWANI, mapuloteni, calcium ndi mavitamini A ndiponso E.

Ngakhale kuti masamba obiriwira a m'matchalitchi ambiri sindimakonda, makamaka ana, iwo akhoza kuwonjezeredwa zosiyanasiyana mbale chipangizo monga pophika chinsinsi. Izi ndi zofunika kwambiri makamaka pamene pamodzi ndi vitamini C. Pakuti ana chakudya, mukhoza kuphika scrambled mazira ndi sipinachi finely akanadulidwa ndi masamba lasagna.

zitsamba

Sesame mbewu ndi zosangalatsa nutty amakambirana ndi pa nthawi yomweyo kutumikira gwero zodabwitsa za chitsulo. Izi mbewu za mbewu oilseed, amene ali 20 mg wa chitsulo mankhwala galasi. Komanso, iwo kusiyana ndi ambiri zofunika zakudya monga phosphorous, mkuwa, vitamini E nthaka. Chophweka njira kutembenukira mbewu mu zakudya zanu - ndi kuwonjezera kwa saladi. Aliyense supuni ya nthangala za zitsamba anati milligram wa chitsulo zakudya ndi tsiku. Komanso, mbewu izi angagwiritsidwe ntchito zosiyanasiyana maswiti ndi ndiwo zochuluka mchere.

Choncho, takambirana mankhwala okhala chitsulo zambiri. Iwo sali ndi chakudya chokoma kwambiri, ndipo mosavuta mbali zakudya ndi tsiku. Komabe, mndandanda pamwamba sapereka yankho kwambiri ndi funso la chimene kwambiri ya chitsulo. mchere ili kufufuza ndi anapezeka ku zipatso zambiri ndi zipatso (currants, apricots), zouma zipatso (nkhuyu, zoumba), ndi zina zotero. Inu basi kumbukirani kuti zakudya idzikhala moyenera.