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Chikafu chakaringana chine huwandu hwakaenzana hwevitamin, mapuroteni, zvicherwa uye zvinovaka muviri zvakakosha kuti urambe uine muviri wakagwinya.

Iron, semuenzaniso, imwe micronutrient yakadaro yakakosha mukugadzirwa kwehemoglobin, inotakura okisijeni muropa. Zvizhinji zvisiri zvekudya zvinomera zvine huwandu hwakawanda hwesimbi. Nekudaro, izvi hazvireve kuti chikafu chemuriwo hachina simbi. Ichi chinyorwa chichataura nezvezvinomera zvezvirimwa zvine iron.

Nei Iron Isingadiwe Nemutumbi?

Simbi chinhu chakakosha chicherwa chinodiwa nemuviri kutakura okisijeni mumuviri wese. Isimbi isina kukwana mumuviri inokonzeresa kushomeka kweropa kunoonekwa nekuneta, kushaya simba uye kutadza kwemasoja ekudzivirira chirwere. Iron zvakare yakakosha pakuchengetedza hutano ganda, vhudzi nezvipikiri.

Kune maviri mafomu esimbi - heme simbi (nyama, zai uye hove dzegungwa) uye isiri-heme simbi (yekudyara-based chikafu) ^[1] .

Nekudaro, kana iwe uri muto wezvirimwa, sanganisira izvi zvekudya zvemuriwo zvakapfuma musimbi mukudya kwako.

Iron Yakapfuma Zvikafu zveVarimi

1. Runyemba

Nzivi ndidzo nyemba dzakazara nesimbi uyezve dzine huwandu hwakanaka hweprotein, folate, manganese, makabhohaidhiretsi akaomarara, mavitamini B, potasium uye faibha. Izvi zvinogadzira lentiy chimwe chezvakanakisa chikafu-chakafuma-chikafu chevanodya nyama. Iyo hutano hunobatsira hwekudya lentiy vari kudzikisa njodzi yehosha yemoyo, gomarara, kufutisa uye chirwere cheshuga ^[piri] .

• Iron mu 100 g nyemba - 3.3 MG

2. Mbatatisi

Mbatatisi chikafu chinodyiwa munyika zhinji. Iyo inozivikanwa nekushanduka-shanduka kwayo nekuti inogona kubikwa munzira dzinoverengeka senge mbatatisi yakachekwa, muto wembatatisi, mbatatisi dzakabikwa, nezvimwe.

Muriwo une starch uyu sosi yakanaka yesimbi, chikafu chinodyiwa, calcium, potasium, vitamini C, magnesium uye vhitamini B6 ^[3] . Nekudaro, vanhu vari kuyedza kudzikisa huremu vanofanirwa kudya mbatatisi mune mashoma mashoma.

• Iron mu 100 g mbatatisi - 0,8 MG

3. Mbeu

Mbeu semhodzi dzemanhanga, mbeu yesesame, hemp mbeu uye flaxseeds zvakapfuma musimbi uye zvine huwandu hwakawanda hwefibre, magnesium, zinc, calcium, selenium, antioxidants, mapuroteni ekudyara uye zvimwe zvinomera ^[4] . Iyi mhodzi zvakare yakakosha sosi ye omega 3 fatty acids uye omega 6 mafuta acids ayo akakosha kune moyo nehuropi hutano ^[5] .

• Iron mu100 g yemanhanga mbeu - 3.3 mg
• Iron mu100 g mbeu yesesame - 14.6 mg
• Iron mu100 g hemp mhodzi - 13.33 mg
• Iron muna 100 g flaxseeds - 5.7 MG

4. Nzungu

Nutsu uye nati butters ndeimwe sosi-yakapfuma sosi sosi ine yakawanda yakanaka mapuroteni, mafuta akanaka, faibha, mavitamini uye zvicherwa, antioxidants uye zvinobatsira zvinomera zvemiti. Nutswe senge nzungu dzekashewe, maamondi, mapine nzungu, pistachios uye macadamia nzungu dzine huwandu hwakawanda hwedare hunobatsira mukuwedzera hemoglobin kuverenga ^[6] . Idzo nzungu sosi yakanaka kwazvo ye omega 3 uye omega 6 mafuta acids anodzivirira kutanga kwechirwere chemwoyo uye anoderedza BP.

• Iron mu100 g cashew nzungu - 6.7 mg
• Iron muna 100 g omuarumondi - 3.7 MG
• Iron muna 100 g paini nzungu - 5.5 MG
• Iron muna 100 g pistachios - 3.9 MG
• Iron mu100 g macadamia nzungu - 3.7 mg

5. Miriwo yakasvibira ine mashizha

Muriwo wakadai semashizha emashizha, broccoli, zvinomera zveBrussels, kabichi, beetroot, nezvimwewo, zvine huwandu hwakawanda husina-heme. Ivo zvakare vakapfuma muvhitamini C iyo inowedzera kupinza kwesimbi mumuviri ^[7] , ^[8] . Uye zvakare, kudya iyi miriwo kunopa muviri wako fiber, antioxidants, mavitamini uye zvicherwa.

• Iron muna 100 g sipinashi - 2.7 MG
• Iron mu100 g kare - 1.5 mg
• Iron mu100 g inomera yeBrussels - 1.4 mg
• Simbi mu100 g beetroot - 0,8 mg
• Iron muna 100 g makabheji - 0.5 MG

6. Tofu

Tofu inogadzirwa nekubatanidza mukaka kubva kune soya. Vezvirimwa uye vegans vanofanirwa kudya yakawanda tofu nekuti iine huwandu hwakawanda hwecalcium, iron neprotein iyo inoderedza gomarara reprostate, gomarara repazamu uye njodzi yehosha yemoyo, sekureva ^[9] . Tofu inogona kuwanikwa mune akasiyana mafomu senge akapfava, akasungwa uye akasimba uye iwe unogona kunge uchiita kuti akachekwa kana kuomeswa.

• Iron muna 100 g tofu - 5.4 MG

7. Zviyo zvakasimbiswa

Zviyo zvekudya kwemangwanani zvinosanganisira oats, porridge, brangen flakes, muesli, gorosi rose zviyo nezvimwe, zvine iron. Chaizvoizvo, yakasimbiswa uye yakaderera-shuga tsanga senge oatmeal inoonekwa seimwe yeakanakisa simbi-yakapfuma chikafu. Izvo zviri nyore kubika uye zvakakodzerwa zvakanyanya kune vegans uye vezvinomera. Oats ine fiber inogadzikana inonzi beta-glucan iyo inoderedza cholesterol uye inovandudza hutano hwematumbo ^[10] . Nekudaro, zvinokurudzirwa kushandisa oats mune zvine mwero zviyero sezvo izvo zvemukati zvephytate zvichitadzisa kunwa kwesimbi ^{[gumi neimwe]} .

• Iron muna 100 g oatmeal - 6 MG
• Iron mu 100 g poridge - 3.7 MG

8. Hutsvo hwetsvo

Itsvo bhinzi ine yakakwira fiber uye mapuroteni zvemukati izvo zvinoita kuti zvive zvine hutano chikafu sarudzo kune vanodya zvinomera. Hupfumi hwavo hwesimbi hunogona kuwedzera hemoglobin yako uye kudzikisira mikana yekushaya ropa. Kunze kweizvi, bhinzi yeitsvo sosi dzakanaka dzefibhi, dzakaomesa makabhohaidhiretsi, potasium, phosphorus, manganese, folate uye zvimwe zvinobatsira zvinomera zvemiti.

• Iron muna 100 g itsvo bhinzi - 8.2 MG

9. Amaranth

Amaranth tsanga yekare isina guteni inova izere neprotein uye zvimwe zvinovaka muviri zvakadai semanganizi, magnesium, iron, fiber uye antioxidants. Zvinoenderana neongororo yekuongorora, amaranth zviyo zvinoderedza mashuga eropa, cholesterol, inovandudza immune immune uye yakakwira BP uye zvakanyanya kukosha, inoderedza njodzi yekushaya ropa. ^[12] .

• Iron muna 100 g amaranth - 2.1 MG

10. Howa

Dzimwe mhando dzehowa dzine huwandu hwakawanda hwesimbi. Semuenzaniso, oyster howa ane anosvika zvakapetwa kaviri simbi seye bhatani howa, shiitake howa uye portobello howa ^[13] . Howa hwakaderera mumacalorie uye hune fiber, protein, B mavitamini, selenium, mhangura, potasium uye vhitamini D. Zvese izvi zvinobatsira mukupa kune hutano hwemwoyo, kudzikisa BP, kusimbisa mapfupa, nezvimwe.

• Iron mu100 g oyster howa - 1.33 mg
• Iron muna 100 g bhatani howa - 0,80 MG
• Iron mu100 g shiitake howa - 0,41 mg
• Iron mu100 g portobello howa - 0,31 mg

11. Quinoa

Quinoa imwe yezviyo izere nesimbi uye zvakare yakapfuma nemhangura, manganese, magnesium, folate uye zvimwe zvakawanda zvinovaka muviri. Quinoa chikafu chakakwana chevanodya nyama sezvo iri protein yakazara sosi, izere izere nefibre, yakaoma makabhohaidhiretsi, mavitamini uye mamineral. Chidzidzo ichi chinoratidza kuti quinoa's antioxidant ehupfumi inoderedza njodzi yekuwedzera kweropa uye mhando 2 chirwere cheshuga ^[14] .

• Iron mu100 g quinoa - 4,57 mg

12. Madomasi akaomeswa nezuva

Madomasi akaomeswa nezuva madomasi akaibva anoomeswa muzuva. Iwo akakwirira mune antioxidants senge lycopene, mavitamini uye mamineral uye zvakanyanya kukosha, iwo sosi yakanaka kwazvo yesimbi zvakare. Iyo antioxidant lycopene inozivikanwa kudzikisa njodzi yekenza nezvirwere zvine chekuita nezera senge macular degeneration uye cataract.

• Iron mu100 g madomasi akaomeswa nezuva - 2.7 mg

Maitiro Ekuwedzera Iron Kubvisa Kubva Kudyara-kwakavakirwa Zvikafu

Heme simbi inowanikwa munyama nemazai inobatwa nyore nemuviri kana ichienzaniswa neisina-heme iron inowanikwa mumiti. Nekudaro, varimi uye mavegani vanofanirwa kuwedzera zvakapetwa nesimbi kuitira kuti vadzivise kushomeka kwesimbi.

Hezvino izvo zvaunogona kuita kuti ubatsire kutora isiri-heme iron zviri nani:

• Shandisa vitamini C zvakapfuma zvekudya pamwe chete nezvirimwa-zvinodyiwa zvekubatsira kuwedzera kutora kwesimbi isiri-heme.

• Kunyudza zvinomera uye nyemba zvichavandudza kutora kwesimbi uye zvakare zvinoderedza huwandu hwepytates inokanganisa kutora kwesimbi.

• Kudya quinoa uye mabhatani akapfuma muamino acid lysine pamwe chete nezvikafu zvine ayoni zvinobatsira kuwedzera kutora kwesimbi.

• Dzivisa kunwa kofi netii pamwe nezvikafu sezvo zvichideredza kunamwa kwesimbi ^{[gumi neshanu]} .

1. [1]Mudiki, I., Parker, HM, Rangan, A., Prvan, T., Cook, RL, Donges, CE, Steinbeck, KS, O'Dwyer, NJ, Cheng, HL, Franklin, JL,… O'Connor, HT (2018). Sangano pakati peHaem neNon-Haem Iron Intake uye Serum Ferritin mune Vakadzi Vechidiki Vane Hutano. Nutrients, 10 (1), 81.
2. [piri]Ganesan, K., & Xu, B. (2017). Polyphenol-Yakapfuma Lentiri uye Hwavo Hutano Kukurudzira Mhedzisiro. Yepasi rose magazini yemamorekuru sainzi, 18 (11), 2390.
3. [3]Fairweather-Tait, S. J. (1983). Zvidzidzo pamusoro pekuwanikwa kwesimbi mumatatata. British bhuku rehutano, 50 (1), 15-23.
4. [4]Carlsen, MH, Halvorsen, BL, Holte, K., Bøhn, SK, Dragland, S., Sampson, L., Willey, C., Senoo, H., Umezono, Y., Sanada, C., Barikmo, I ., Berhe, N., Willett, WC, Phillips, KM, Jacobs, DR,… Blomhoff, R. (2010). Iyo yakazara antioxidant zvemukati zvinopfuura 3100 chikafu, zvinwiwa, zvinonhuwira, miriwo uye zvinowedzera zvinoshandiswa pasi rese. Nutrition Zvinyorwa, 9, 3.
5. [5]Ros, E., & Hu, F. B. (2013). Kushandiswa kwembeu yemiti uye hutano hwemwoyo: epidemiological uye kiriniki yekuyedza humbowo. Kutenderera, 128 (5), 553-65.
6. [6]Macfarlane, B. J., Bezwoda, W. R., Bothwell, T.H, Baynes, R. D., Bothwell, J. E., MacPhail, A. P.,… Mayet, F. (1988). Inhibitory mhedzisiro yenzungu pakusungwa kwesimbi. Iyo American Journal yeKiriniki Nutrition, 47 (2), 270-274.
7. [7]Hallberg, L., Brune, M., & Rossander, L. (1989). Basa revhitamini C mukusungwa kwesimbi. Magazini yepasi rese yevhitamini uye chikafu chekutsvaga. Supplement = International Zvinyorwa zveVitamin uye Nutrition Tsvagiridzo Kuwedzera, 30, 103-108.
8. [8]Lynch, S. R., & Cook, J. D. (1980). Kubatana kwevhitamini C uye iron. Zvinyorwa zveNew York Academy yeSainzi, 355 (1), 32-44.
9. [9]Messina M. (2016). Soy uye Hutano Kuvandudza: Kuongororwa kweKiriniki uye Epidemiologic Literature. Nutrients, 8 (12), 754.
10. [10]Valeur, J., Puaschitz, N. G., Midtvedt, T., & Berstad, A. (2016). Oatmeal porridge: kukanganisa microflora-inosanganisirwa hunhu mune zvine hutano zvidzidzo. Briteni Zvinyorwa zveNutrition, 115 (1), 62-67.
11. [gumi neimwe]Rossander-Hulthen, L., Gleerup, A., & Hallberg, L. (1990). Inhibitory mhedzisiro yeoat zvigadzirwa pane isiri-haem simbi yekumwa mumurume. Magazini yeEuropean yezvokurapa zvinovaka muviri, 44 (11), 783-791.
12. [12]Caselato ‐ Sousa, V. M., & Amaya ‐ Farfán, J. (2012). Mamiriro eruzivo pane amaranth zviyo: ongororo yakazara. Zvinyorwa zveFood Science, 77 (4), R93-R104.
13. [13]Regula, J., Krejpcio, Z., & Staniek, H. (2016). Iron bioavailability kubva kune zviyo zvigadzirwa zvakagadziriswa nePleurotus ostreatus howa mumakonzo ane anemia anemia. Zvinyorwa zveKurima uye Zvemukati Mishonga, 23 (2).
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15. [gumi neshanu]Hurrell, R. F., Reddy, M., & Cook, J. D. (1999). Kuvhiringidzwa kweiyo isiri-haem kunwa simbi mumurume nezvinwiwa zvine polyphenolic. Briteni Zvinyorwa zveNutrition, 81 (4), 289-295.

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