Ukudla okunothe okuphezulu okungu-12 kwabadla imifino

Amagama Amahle Kakhulu Ezingane

Phansi:

Usuku Lokuzalwa:

Thuma

Ngithumele Nge-Imeyili Khombisa Esizeni

Vele ungene

• 5 amahora edlule I-Chaitra Navratri 2021: Usuku, i-Muhurta, Amasiko Nokubaluleka Kwalo Mkhosi
• 
• 6 amahora edlule I-Hina Khan Iyakhazimula Nge-Copper Green Eye Shadow Nezindebe Ezinombala Ezicwebezelayo Thola Ukubukeka Ngezinyathelo Ezimbalwa Ezilula!
• 8 amahora edlule I-Ugadi ne-Baisakhi 2021: Spruce Up Your Festive Look With Celebs-Inspired Traditional Suits
• 11 amahora edlule I-Daily Horoscope: 13 Ephreli 2021

Ungaphuthelwa

• Izindaba Abaqeqeshi baseMelika bahola izifundo zesiNgisi zothisha baseNdiya
• Ama-movie I-Ugadi 2021: UMahesh Babu, uRam Charan, uJr NTR, uDarshan kanye nezinye izinkanyezi zaseNingizimu Afrika bathumela izifiso kubalandeli babo
• Ezemidlalo I-IPL 2021: Ngisebenze ekushayeni kwami ​​ngemuva kokunganakwa endalini ka-2018, kusho uHarshal Patel
• Ezezimali Ukuwa Kwentengo Yegolide Akukhathazi Kakhulu Ama-NBFC, Amabhange Adinga Ukuqapha
• Ubuchwepheshe Izikweletu ze-AGR Nendali Yamuva Ye-Spectrum Engenza Umkhakha We-Telecom
• Izimoto IMahindra Thar Bookings Cross The 50,000 Milestone Ezinyangeni Eziyisithupha Nje
• Ezemfundo Umphumela Wokugcina we-CSBC Bihar Police Constable Final 2021 Umenyezelwe
• Ukuvakasha Izindawo ezi-10 ezihamba phambili zokuvakashela eMaharashtra ngo-Ephreli

Ukudla okunomsoco okuqukethe inani elilinganayo lamavithamini, amaprotheni, amaminerali kanye nezakhamzimba kubalulekile ukugcina umzimba uphilile.

I-iron, ngokwesibonelo, ingenye ye-micronutrient enjalo ebalulekile ekukhiqizeni i-hemoglobin, ethwala umoya-mpilo egazini. Ukudla okuningi okungeyona imifino kuqukethe inani elihle lensimbi. Kodwa-ke, lokhu akusho ukuthi ukudla kwemifino akuqukethe i-iron. Le ndatshana izokhuluma ngokudla kwemifino okunothe nge-iron.

Kungani Insimbi Iyadingeka Ngomzimba?

I-ayoni iyiminerali ebalulekile edingwa ngumzimba ukuhambisa umoya-mpilo emzimbeni wonke. Insimbi enganele emzimbeni iholela ekushoneni kwegazi okubonakala ngokukhathala, ubuthakathaka kanye namandla omzimba okulwa nezifo. Insimbi nayo ibalulekile ekugcineni isikhumba, izinwele nezinzipho ezinempilo.

Kunezinhlobo ezimbili zensimbi - i-heme iron (inyama, iqanda kanye nokudla kwasolwandle) kanye ne-non-heme iron (ukudla okususelwa ezitshalweni) ^[1] .

Ngakho-ke, uma ungumuntu odla imifino kuphela, faka lokhu kudla kwemifino okunothe kwensimbi ekudleni kwakho.

Ukudla Okunothile Kwezinsimbi Kwabalimi

1. Ama-lentili

Ama-lentile yimidumba egcwaliswe ngensimbi futhi aqukethe nenani elihle lamaprotheni, i-folate, i-manganese, ama-carbohydrate ayinkimbinkimbi, amavithamini e-B, i-potassium ne-fiber. Lokhu kwenza amalentili kube okunye kokudla okucebe kakhulu nge-ayoni kwabadla inyama. I- izinzuzo zezempilo zokudla udali ngabe yehlisa ingozi yesifo senhliziyo, umdlavuza, ukukhuluphala kanye nesifo sikashukela ^[okubili] .

• Insimbi kuma-lens angu-100 g - 3.3 mg

2. Amazambane

Amazambane angukudla okuyisisekelo okudliwa emazweni amaningi. Iyaziwa ngokuhlukahluka kwayo ngoba ingaphekwa ngezindlela eziningi njengamazambane acubuziwe, isobho lamazambane, amazambane abhakiwe, njll.

Le mifino enesitashi ingumthombo omuhle wensimbi, i-fiber yokudla, i-calcium, i-potassium, i-vitamin C, i-magnesium ne-vitamin B6 ^[3] . Kodwa-ke, abantu abazama ukunciphisa umzimba kufanele badle amazambane ngamanani alinganiselwe.

• Insimbi ku-100 g amazambane - 0.8 mg

3. Imbewu

Imbewu enjengembewu yamathanga, imbewu yesesame, imbewu ye-hemp kanye nama-flaxseeds icebile ngensimbi futhi iqukethe inani elifanele le-fiber, i-magnesium, i-zinc, i-calcium, i-selenium, ama-antioxidants, amaprotheni ezitshalo nezinye izinhlanganisela zezitshalo ^[4] . Lezi zinhlamvu futhi ziwumthombo omuhle kakhulu we-omega 3 fatty acids kanye ne-omega 6 fatty acids ezibalulekile empilweni yenhliziyo nengqondo ^[5] .

• Insimbi ngezimbewu eziyi-100 g zamathanga - 3.3 mg
• Insimbi ngembewu engu-100 g yesesame - 14.6 mg
• Insimbi ku-100 g hemp imbewu - 13.33 mg
• Insimbi ku-100 g flaxseeds - 5.7 mg

4. Amantongomane

Amantongomane namantongomane angomunye umthombo wesitshalo ocebile ngensimbi oqukethe inani elihle lamaprotheni, amafutha amahle, i-fiber, amavithamini namaminerali, ama-antioxidants kanye nezakhi zezitshalo ezizuzisayo. Amantongomane afana namantongomane e-cashew, ama-alimondi, amantongomane kaphayini, ama-pistachios namantongomane ama-macadamia aqukethe inani elikhulu lensimbi elizosiza ekwandiseni isibalo se-hemoglobin ^[6] . Lamantongomane awumthombo omuhle kakhulu we-omega 3 no-omega 6 fatty acids avimbela ukuqala kwesifo senhliziyo futhi anciphise umfutho wegazi.

• Insimbi ku-100 g cashew nuts - 6.7 mg
• Insimbi ngama-alimondi ayi-100 g - 3.7 mg
• Insimbi ngo-100 g wamantongomane kaphayini - 5.5 mg
• Insimbi ku-100 g pistachios - 3.9 mg
• Insimbi ngo-100 g wamantongomane ama-macadamia - 3.7 mg

5. Imifino eluhlaza

Imifino efana nemifino enamaqabunga, i-broccoli, amahlumela aseBrussels, iklabishi, i-beetroot, njll, inokuqukethwe kwensimbi okungeyona i-heme ephezulu. Banothile ku-vitamin C okwandisa ukumuncwa kwensimbi emzimbeni ^[7] , ^[8] . Ngaphezu kwalokho, ukudla le mifino kuzonikeza umzimba wakho i-fiber, ama-antioxidants, amavithamini namaminerali.

• Insimbi ku-100 g isipinashi - 2.7 mg
• Insimbi ku-100 g kale - 1.5 mg
• Insimbi ku-100 g amahlumela eBrussels - 1.4 mg
• Insimbi ku-100 g beetroot - 0.8 mg
• Insimbi ku-100 g iklabishi - 0.5 mg

6. Tofu

I-Tofu yenziwa ngokuqinisa ubisi kusuka kubhontshisi. Abadla imifino kanye nemifino kufanele badle i-tofu eningi ngoba iqukethe inani elikhulu le-calcium, i-iron ne-protein enciphisa umdlavuza wendlala yabesilisa, umdlavuza webele kanye nengozi yesifo senhliziyo, ngokusho kocwaningo ^[9] . I-Tofu itholakala ngezinhlobo ezahlukahlukene njengothambile, osilika futhi oqinile futhi ungabenza baboshwe noma bathosiwe.

• Insimbi ku-100 g tofu - 5.4 mg

7. okusanhlamvu okuqinisiwe

Izinhlamvu zokudla kwasekuseni okubandakanya i-oats, iphalishi, ama-bran flakes, i-muesli, okusanhlamvu kakolweni okuphelele njll. Ngokuyisisekelo, okusanhlamvu okuqinisiwe noshukela ophansi njenge-oatmeal kubhekwa njengokunye kokudla okucebe kakhulu nge-iron. Kulula ukupheka futhi zilungele kangcono ama-vegans kanye nemifino. Ama-oats aqukethe i-fiber encibilikayo ebizwa nge-beta-glucan eyehlisa i-cholesterol futhi ithuthukise impilo yamathumbu ^[10] . Kodwa-ke, kunconywa ukuthi kudliwe ama-oats ngamanani alinganiselwe njengoba okuqukethwe okuphezulu kwe-phytate kuvimbela ukumuncwa kwensimbi ^{[ishumi nanye]} .

• Insimbi ku-100 g oatmeal - 6 mg
• Insimbi ku-100 g iphalishi - 3.7 mg

8. Ubhontshisi wezinso

Ubhontshisi wezinso unokuqukethwe okuphezulu kwefayibha namaprotheni okwenza kube yindlela yokudla enempilo kubantu abadla imifino kuphela. Okuqukethwe kwabo okusansimbi okunothile kunganyusa amazinga akho e-hemoglobin futhi kwehlise namathuba okuba ne-anemia. Ngaphandle kwalokhu, ubhontshisi wezinso ungumthombo omuhle kakhulu we-fiber, ama-carbohydrate ayinkimbinkimbi, i-potassium, i-phosphorus, i-manganese, i-folate namanye ama-compounds ezitshalo azuzisayo.

• Insimbi ku-100 g ubhontshisi wezinso - 8.2 mg

9. Amaranth

I-Amaranth iyinhlamvu yasendulo engenalo i-gluten ewumthombo ophelele wamaprotheni nezinye izakhamzimba ezibalulekile njenge-manganese, i-magnesium, i-iron, i-fiber kanye nama-antioxidants. Ngokuya ngocwaningo lokubuyekeza, okusanhlamvu kwe-amaranth kunciphisa amazinga kashukela egazini, i-cholesterol, kuthuthukisa ukusebenza kwamasosha omzimba kanye nomfutho wegazi ophakeme futhi okubaluleke kakhulu, kunciphisa ubungozi be-anemia ^[12] .

• Insimbi ngo-100 g amaranth - 2.1 mg

10. Amakhowe

Izinhlobo ezithile zamakhowe ziqukethe inani eliphezulu lensimbi. Isibonelo, ama-oyster mushroom aqukethe okuphindwe kabili kunensimbi kunamakhowe enkinobho, amakhowe ama-shiitake namakhowe we-portobello ^[13] . Amakhowe anama-kilojoule amancane futhi aqukethe i-fiber, amaprotheni, amavithamini B, i-selenium, ithusi, i-potassium novithamini D. Konke lokhu kusiza ekunikeleni empilweni yenhliziyo, ekwehliseni umfutho wegazi, ukuqinisa amathambo, njll.

• Insimbi ku-100 g oyster mushroom - 1.33 mg
• Insimbi ku-100 g yamakhowe enkinobho - 0.80 mg
• Insimbi kuma-mushroom angama-100 g shiitake - 0.41 mg
• Insimbi ku-100 g yamakhowe we-portobello - 0.31 mg

11. Quinoa

I-Quinoa kungenye yezinhlamvu ezigcwele insimbi futhi icebile nangethusi, i-manganese, i-magnesium, i-folate nezinye izakhamzimba eziningi. I-Quinoa iwukudla okuphelele kwabadla inyama njengoba ingumthombo ophelele wamaprotheni, igcwele i-fiber, ama-carbohydrate ayinkimbinkimbi, amavithamini namaminerali. Ucwaningo lukhombisa ukuthi izakhiwo ze-quinoa antioxidant zehlisa ingozi yomfutho wegazi ophakeme nohlobo lwesifo sikashukela esingu-2 ^[14] .

• Insimbi ku-100 g quinoa - 4.57 mg

12. Utamatisi omiswe ngelanga

Utamatisi omiswe ngelanga ngutamatisi ovuthiwe omiswe elangeni. Ziphezulu kuma-antioxidants afana ne-lycopene, amavithamini namaminerali futhi okubaluleke kakhulu, nazo ziwumthombo omuhle kakhulu wensimbi. I-antioxidant lycopene yaziwa ukunciphisa ingozi yomdlavuza kanye nezifo ezihlobene nobudala njengokuwohloka kwe-macular kanye ne-cataract.

• Insimbi ku-100 g utamatisi omiswe ngelanga - 2.7 mg

Ungakukhuphula Kanjani Ukungeniswa Kwe-Iron Kusuka Ekudla Okususelwa Ezitshalweni

Insimbi ye-Heme etholakala enyameni namaqanda ithathwa kalula ngumzimba uma iqhathaniswa nensimbi engeyona i-heme etholakala ezitshalweni. Ngakho-ke, abadla imifino kanye nemifino badinga ukuphinda kabili ukungena kwabo kwensimbi ukuze bagweme ukuntuleka kwensimbi.

Nakhu ongakwenza ukusiza ukuthola kangcono i-non-heme iron:

• Sebenzisa ukudla okunothile kukavithamini C kanye nokudla okutshalwe ezitshalweni ukusiza ukukhulisa ukumuncwa kwensimbi engeyona i-heme.

• Amahlumela acwilisayo nemidumba kuzothuthukisa ukumuncwa kwensimbi futhi kuzokwehlisa nenani lama-phytates avimba ukumuncwa kwensimbi.

• Ukudla i-quinoa nemidumba ecebile nge-amino acid lysine kanye nokudla okune-iron kuzosiza ekwandiseni ukumuncwa kwensimbi.

• Gwema ukuphuza ikhofi netiye ngokudla ngoba kunciphisa ukumuncwa kwensimbi ^{[ishumi nanhlanu]} .

1. [1]Omncane, I., Parker, HM, Rangan, A., Prvan, T., Cook, RL, Donges, CE, Steinbeck, KS, O'Dwyer, NJ, Cheng, HL, Franklin, JL,… O'Connor, I-HT (2018). Inhlangano phakathi kwe-Haem ne-Non-Haem Iron Intake kanye neSerum Ferritin Kwabesifazane Abasebasha Abaphilile. Izakhi zomzimba, 10 (1), 81.
2. [okubili]IGanesan, K., & Xu, B. (2017). Ama-lentile acebile asePolyphenol nemiphumela yawo yokukhuthaza impilo. Ijenali yamazwe omhlaba yesayensi yamangqamuzana, 18 (11), 2390.
3. [3]UFairweather-Tait, S. J. (1983). Ucwaningo ngokutholakala kwensimbi kumazambane. Ijenali yaseBrithani yezokudla, 50 (1), 15-23.
4. [4]UCarlsen, 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). Ingqikithi ye-antioxidant yokudla okungaphezu kwama-3100, iziphuzo, izinongo, amakhambi kanye nezithako ezisetshenziswa emhlabeni jikelele. Ijenali Yezokudla, 9, 3.
5. [5]URos, E., noHu, F. B. (2013). Ukusetshenziswa kwembewu yezitshalo nempilo yenhliziyo: ubufakazi besivivinyo se-epidemiological and clinical. Ukujikeleza, i-128 (5), i-553-65.
6. [6]UMacfarlane, B. J., Bezwoda, W. R., Bothwell, T. H., Baynes, R. D., Bothwell, J. E., MacPhail, A. P.,… Mayet, F. (1988). Umphumela wokuvimbela amantongomane ekumungeni kwensimbi. I-American Journal of Clinical Nutrition, 47 (2), 270-274.
7. [7]IHallberg, L., Brune, M., & Rossander, L. (1989). Indima kavithamini C ekufakweni kwensimbi. Ijenali yomhlaba wonke yocwaningo lwamavithamini nokondleka. I-Supplement = Ijenali Yomhlaba Wonke Yocwaningo Lwe-Vitamin Nokudla. Ukwengeza, 30, 103-108.
8. [8]ILynch, S. R., & Cook, J. D. (1980). Ukusebenzisana kukavithamini C nensimbi. Izimemezelo zeNew York Academy of Sciences, 355 (1), 32-44.
9. [9]UMessina M. (2016). Ukuvuselelwa kweSoy neMpilo: Ukuhlolwa Kwemibhalo Yasemtholampilo Neye-Epidemiologic. Izakhamzimba, 8 (12), 754.
10. [10]UValeur, J., Puaschitz, N. G., Midtvedt, T., & Berstad, A. (2016). Iphalishi le-oatmeal: umthelela kuzici ezihambisana ne-microflora ezifundweni ezinempilo. IBritish Journal of Nutrition, 115 (1), 62-67.
11. [ishumi nanye]URossander-Hulthen, L., Gleerup, A., noHallberg, L. (1990). Umphumela wokuvimbela imikhiqizo ye-oat ekumungeni kwensimbi okungeyona i-haem kumuntu. Ijenali yaseYurophu yokudla okunempilo, 44 ​​(11), 783-791.
12. [12]UCaselato ‐ Sousa, V. M., no-Amaya ‐ Farfán, J. (2012). Isimo solwazi okusanhlamvu kwe-amaranth: ukubuyekeza okuphelele. Ijenali yeSayensi Yezokudla, i-77 (4), i-R93-R104.
13. [13]URegula, J., Krejpcio, Z., noStaniek, H. (2016). Ukutholakala kwe-iron kusuka emikhiqizweni okusanhlamvu enothiswe ngamakhowe we-Pleurotus ostreatus kumagundane ane-anemia ebangelwa. Ama-Annal Wezokwelapha Nezolimo, 23 (2).
14. [14]Filho, A. M. M., Pingelosi, M. R., Borges, J. T. D. S., Pinheiro Sant'Ana, H. M., Chaves, J. B. P., & Coimbra, J. S. D. R. (2017). I-Quinoa: izici zokudla okunomsoco, ezisebenzayo, nezingavumelani nokudla. Ukubuyekezwa okubucayi kwisayensi yokudla nokondleka, 57 (8), 1618-1630.
15. [ishumi nanhlanu]UHurrell, R. F., Reddy, M., & Cook, J. D. (1999). Ukuvimbela ukumuncwa kwensimbi okungeyona i-haem kumuntu ngeziphuzo eziqukethe i-polyphenolic. IBritish Journal of Nutrition, 81 (4), 289-295.

I-Horoscope Yakho Yakusasa

Ukwazi

Ngithumele Nge-Imeyili Khombisa Esizeni