Simbi kubva kune imwe nzvimbo yezvechiremba maonero epfungwa inokosha zvikuru, inobata basa rinokosha mukurapa kwevanhu. Basa rairo rinokosha nderokubatanidzwa mukugadzirwa kwemapuroteni, muhutano hwehupenyu hwe oksijeni, hemoglobin uye myoglobin mumuviri, uye mukupa zvirongwa zvemagetsi. Iron compounds are important for the normal functioning of the immune system, primarily at the level of the cell. Mukubatana nemaminerari aripo mumuviri womunhu, ane zvishoma zvishoma, iron ine simba rakasimba. Mamwe ruzivo pamusoro pebasa resimbi mukati memuviri wemunhu, uko iyi ndiyo yakanyanya iron yekutora uye kuti yakanakisisa sei kuverenga, verenga pasi apa.
Dare rinogutsikana mumuviri
Kazhinji, muviri mukuru une 4 kusvika ku 5 g yesimbi. Inenge 1 mg. zuva rimwe nerimwe "mashizha" pamusana pekuonekwa kwemasvikiro kubva kumucheto kweganda uye mucous membrane, kusanganisira pamusoro pegumbo remimba. Kuenda kumwedzi kuvakadzi vasati vaenda kumwedzi kunowedzera kurasika kwesimbi kusvika 2 mg.
Zvinonyatsozivikanwa kuti hapana mararamiro ehutano hwematare emitemo mumuviri. Muchigadziriswa chesimbi kushandiswa kwezvinhu, zvigadziriswa mumutumbi wemunhu zvinodzorwa uye chikero che microelements chinochengetedzwa nekunyatsoongorora. Asi izvi ndezvekuti munhu wacho ane utano hwakakwana. Iron - chimwe chinhu che "whimsical", uye zvarinotaura zvakananga kubva pane hutano hwemuviri. Sezvo, zvakadaro, uye zvakasiyana.
Ndeipi iyo inonzi yakakurudzirwa zuva nezuva?
Nhamba yakasimbiswa yemazuva ose yevakomana kune makore gumi nemasere kusvika gumi nemana ndeye 11 mg. zuva nezuva, uye kuvarume vakuru kubva pamakore gumi nemasere kusvika makumi manomwe inodonha kusvika 8 mg. zuva nezuva. Kune vasikana kubva pamakore gumi nemasere kusvika gumi nemasere, zvinyorwa zvesimbi zvine 15 mg. zuva rimwe nerimwe, kuvakadzi kubva pamakore gumi nemasere kusvikira pamakore makumi mashanu, iyo inowedzera kusvika 18 mg, uye yevakadzi makumi mashanu ne8 mg. zvichava zvakakwana.
Zvisinei, zvinofanira kuonekwa kuti chikamu chiduku chesimbi chinouya kwatiri nechikafu chinoputirwa zvachose. Uyezve, kukosha uku hakusi kugara. Mukuwedzera, pane zvinhu zvakasiyana-siyana zvinovhiringidza nehuni yekugadzirisa chirongwa. Semuenzaniso, kudya kwevhitamini C kunobatanidzwa mukukosha kwekuita simbi. Mafudzi emapuroteni emasumbu (mune nyama yehove uye huku), anoshandiswa kunyange mune zviduku zvishoma, ane zvinhu zvinowedzera kushandiswa kwesimbi kubva pakudya. Kune rumwe rutivi, inozivikanwa kuti simbi muzvokudya ndeyemhando mbiri: hemativistic uye kwete-heme. Inobva hemativnogo iron - ichi ndicho chikuru chekuku uye hove, inodyiwa zvakakurumidza. Uye, iro rakasvibirira mararamiro enyama, iyo yakawanda yakawedzerwa. Nonhematic iron inowanikwa muzvokudya zvakadai sechingwa, mupunga, miriwo uye mazai. Kubata kwesimbi kunobatanidzwawo nekudya pamwe chete kwezvokudya zvakagadzirwa ne vitamini C. Zvimwe zvokudya, zvakadai sefivha, tei, sipinashi, chokoti. Zvokudya zvakagadzirwa neFiber - soy protein, gorosi bran uye alginates (masikati mashomanana, ice cream, puddings uye creams) zvinopesana nehutano hwekugadzirisa michina. Zvisinei, musanganiswa nenyama kana zvokudya zvakagadzikana mu vitamini C, maitiro avo akaipa haana kuderedzwa. Kubviswa kwesimbi kunogona kukanganisawo paunenge uchitora mimwe mishonga, yakadai semishonga inorwisa mabhakitiriya uye antiacids.
Nzvimbo huru yemasvingo
Pakati pezvigadzirwa zvekudya, "vatungamiri" maererano nesimbi yakagadzirwa ndeye: chiropa, nyama yenguruve, itsvo, nyama yakatsvuka, mavhithamini akagadzirwa nemafuta uye zvigadzirwa zvebhabhi, huku, mazai, jisi, masipunyu, maruva, marimu, sipinashi, oyster, michero yakaomeswa, mavara machena uye nerima rakati mashizha.
Rondedzero yezvokudya zvakapfuma musimbi
Mhando yezvokudya | dose | dare | makoriyori |
the kidney beans | 1 cup | 15 mg | 612 |
peas | 1 cup | 12.5 mg | 728 |
soybeans | 1 cup | 9 mg | 376 |
cabbage | 1 kachan | 5 mg | 227 |
sipinashi | 500g | 9 mg | 75 |
broccoli | 500g | 5 mg | 170 |
Iyo inonyanya kukosha yesimbi mumuviri
Nezvakaita basa resimbi mukati memuviri wemunhu, unogona kutaura zvishoma:
- Iron inowanikwa chikamu chemajini mazhinji nemapuroteni;
- Inobatanidzwa mukuumbwa kwemasero matsvuku eropa uye kugoverwa kweokisijeni kumatumbu uye nhengo;
- Inoita basa rinokosha mukukura kwemuviri mumuviri;
- Kunowedzera kushorwa kwomuviri uye kubudirira kurwisana nezviratidzo zvekudzvinyirira uye kuora mwoyo;
- Inodzivisa kuneta uye inovandudza ganda uye kunyange ruvara.
Izvo zvakanyanyisa kushayikwa nekushaya uye kudarika
Zviratidzo zvinowanzozivikanwa zvekushaiwa kwesimbi ndezvi:
1. Kunzwa kwokuneta kunokonzerwa neanemia (chikonzero chinokonzerwa nekushayikwa kwesimbi). Iyo inowanzoitika nekuwedzera kwezvido zvepanyama pamwe nekusakwana kwekudya kwesimbi. Somuenzaniso, pamuviri, pamwe chete nevana vane makore 6 kusvika ku18.
2. Ganda rekare.
3. Kubvumirwa.
4. Yakagumburwa misumari nemeno asina simba.
Kusava nesimbi dambudziko rakakomba, kune rumwe rutivi, kudarika kwaro kunogona kutungamirira kune chepfu. Zvinhu zvakadai hazviwanzoitiki, asi zvinogona kuitika maererano nekushandiswa kwezvokudya zvinowedzera, ne hemochromatosis - kutyora kwesimbi ye metabolism mumuviri. Dare yakawanda inotungamirira kukuvadza kuchiropa, impso uye uropi.
Iko kunofanira kuonekwa kuti miviri inopfuura 100 mg. zuva rinogona kukonzera kuneta, kuora kurasika nekuvhiringidzwa mubasa re cardiovascular system. Izvo zvinoreva kuti kudya kunovaka muviri nesimbi kunofanirwa kuve kwakasiyana nekubvumirana nachiremba!
Zviitiko izvo zvinomiririra ngozi inogona kuitika
Chokutanga ndechekudya chisina kururama, iyo idambudziko rinowanzoitika kune vose nevakuru. Asi vana ndivo vanonyanya kushungurudzika pazera remakore ekuyaruka, apo kudya kwemafashoni kunonzwika, asi ivo vanoda kusangana nemitemo uye vanoedza kuita chimiro chakanaka. Kushayikwa kwezviitiko zvekudya kwakadaro kunosanganisira kukanganisa mukukura nekuenda kumwedzi. Vanhu vanoita zvinomera zvinogonawo kutarisana nematambudziko pakuwana zvigadzirwa zvematare. Nenzira yakakodzera, pane zvakawanda zvezviyo zvinogadzirwa, nuts uye nyemba mumutambo wezuva nezuva. Kubata kune rimwe dambudziko, naizvozvo mukadzi anotakura mwana anoda kuzvigadzirira kushandiswa kwezvokudya zvakachengetwa nesimbi kuti adzivirire fetus kubva mune zvakakosha mune iron. Kuzvikonzero zvinotungamirira izvo zvinotungamirira mukushaiwa kwesimbi, zvinosanganisira kurasikirwa kukuru kweropa munguva yekuenda kumwedzi, nekunopa ropa ropa, kuyamwisa, nezvimwewo.
Kushayikwa kwesimbi kunowanzoonekwa kuvakadzi vezera rekubereka kupfuura varume vangave vasina kukwana kwesimbi. Kushayiwa kwesimbi, sekutonga, kunobatanidza nekudzivirira utachiona uye kushaya simba kwemisimba, kuderedza mhedziso nekushanda kwepfungwa kwemuviri wesimba.
Zvimwe zvakasiyana-siyana zvekudya uye zvakakwana zvinogadzirwa zvezvokudya zvemhuka zvakabva, miriwo nemichero zvinogona kupa zvakakodzera simbi. Munguva yekuzvitakura, mukadzi anofanira kudya micronutrients uye kuwedzerwa kwezvokudya mumutauro wepamusoro. Chikafu chakakodzera chevakadzi vane pamuviri uye vanokanganisa ndiyo inonyanya kukosha yekudyisa kwakanaka kwevana nevana vaduku, uyewo inodzivirira nzira inopesana nekugadzirwa kwesimbi inoshaya anemia.