Funsani Dokotala Wodyetsa: Kodi Zomera kapena Nyama Ndi Njira Zabwino Zachitsulo?

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Mwinamwake mumakhala nthawi yochuluka mukuganiza za mapuloteni, mafuta, ndi ma carbs, koma pali michere ina yomwe imafunikira chidwi: chitsulo. Pafupifupi 7% ya achikulire aku America alibe chitsulo, ndipo oposa 10.5% azimayi achikulire omwe ali ndi vuto lachitsulo. Iron sikuti imakhudza mphamvu zanu zokha, komanso imatha kusokoneza kulimbitsa thupi kwanu. (Zizindikiro 5 Zodabwitsa Zomwe Mungakhale Ndi Zosowa Zakudya Zakudya)

Choyamba, ndikofunikira kudziwa kuti chitsulo chazakudya chimapezeka m'mitundu iwiri: heme ndi non-heme. Chakudya choyambirira cha heme chitsulo ndi nyama yofiira (monga ng'ombe yowonda), koma heme iron imapezekanso mu nkhuku ndi nsomba. Chitsulo chosakhala cha heme chimapezeka makamaka mu sipinachi, mphodza, nyemba zoyera, ndi zakudya zomwe zalimbikitsidwa ndi chitsulo (monga mbewu zoyengedwa).

Ndiye, kodi imodzi mwazinthu zachitsulo ndizabwino kwa inu? Mwina ayi. Ndipo chifukwa chake chimakhudzana ndi momwe thupi lanu limapangidwira chitsulo pambuyo yakwana.

Chitsulo cha Heme chimakhala chosavuta kuposa chitsulo chosakhala cha heme chifukwa chachitetezo chotchedwa porphyrin ring. Mphete iyi imalepheretsa mankhwala ena am'magawo am'mimba, monga vitamini C ndi ma antioxidants ena, kuti asakhudzidwe ndi chitsulo. Kafukufuku wina akuwonetsa kuti kapangidwe kake ka mapuloteni anyama atha kupititsa patsogolo kuyamwa kwa heme iron. Kuchuluka kwa mayamwidwe ndi chifukwa chachikulu chomwe Malangizo a Zakudya kwa Achimereka amatsindika magwero a heme monga cholinga cha amayi apakati omwe alibe iron komanso amayi apakati. (Zakudya 6 Zomwe Zilibe Malire Panthawi Yoyembekezera)

Kumbali inayi, kuyamwa kwachitsulo kosakhala kwa heme kumakhudzidwa kwambiri ndi zinthu zina zomwe zimakhalapo panthawi ya chimbudzi. Vitamini C imapangitsa kuti thupi lanu lisatengeke ndi chitsulo, pomwe polyphenols -mtundu wa ma antioxidants omwe amapezeka mu tiyi, zipatso, ndi vinyo-amaletsa kutengera kwachitsulo.

Zitatha izi, zonse zimakhala zofanana ndi thupi lanu. Chitsulo cha heme chikamayamwa ndi maselo am'matumbo, chitsulo chimachotsedwa mwachangu ndikuyika thanki yosungira chitsulo (yotchedwa labile iron pool ndi asayansi) mpaka itakonzeka kutulutsidwa m'maselo anu am'thupi ndi kulowa mthupi lanu. Chitsulo chosakhala ndi heme chimakhala ndi tsogolo lofananalo: Imakokedwanso ndi ma cell am'mimba ndikuponyedwa mu thanki yosungira chitsulo. Nthawi ikafika yoti chitsulo chosagwiritsa ntchito heme chigwiritsidwe ntchito, chimachoka m'matumbo ndipo chimayikidwa mthupi lanu. Pakadali pano, thupi silikhala ndi njira yodziwira ngati chitsulo chomwe chimayikidwa mumayendedwe anu chimachokera ku sipinachi kapena steak popeza chitsulo chonse chimazunguliridwa mkati mwa maselo am'matumbo.

Ngati mukufuna chitsulo chochulukirapo muzakudya zanu-ndipo mwayi ungakhalepo-ndiye musamve ngati muyenera kudzikakamiza kudya chiwindi ndi zowonjezera zachitsulo. (Kodi Iron Supplements the Kick Workout Yanu Yofunika?) Mutha kupeza chitsulo kuchokera kumalo ambiri malo azomera ndi zinyama monga tirigu wolimba, mitundu ina ya nsomba (zophulika, oyster, octopus, mussels), mkaka wa coconut, tofu, Taphunzira ng'ombe, bowa, sipinachi, nyemba, ndi nthanga. Ndipo ngakhale zakudya zina ndizopangira chitsulo kuposa zina, osamangiriridwa ndi heme ndi zomwe sizili heme monga kuonetsetsa kuti chitsulo chanu chimachokera kuzakudya zonse zathanzi.

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