Zipatso zolemera zachitsulo
Zamkati
Iron ndichinthu chofunikira pamagwiridwe antchito amthupi, chifukwa imakhudzidwa ndikunyamula mpweya, zochita za minofu ndi dongosolo lamanjenje. Mchere uwu ungapezeke kudzera mu chakudya, ndi zipatso monga kokonati, sitiroberi ndi zipatso zouma, monga pistachio, mtedza kapena mtedza.
Ubwino wogwiritsa ntchito zipatso zokhala ndi chitsulo ndichakuti ambiri a iwo, nawonso, ali ndi vitamini C wambiri, womwe ndi vitamini womwe umalimbikitsa kuyamwa kwa chitsulo kuchokera kuzomera ndi thupi, zomwe zimapangitsa kupewa ndi kuchiza kuchepa kwa magazi.
Kudziwa zipatso zomwe zili ndi chitsulo ndikofunikira makamaka kwa osadya nyama, chifukwa samadya nyama, yomwe ndi gwero labwino kwambiri lachitsulo. Chifukwa chake, ndikofunikira kuti afufuze njira zina zopezera chitsulo, kupewa matenda chifukwa chosowa mcherewu, monga kuchepa kwa magazi. Dziwani zomwe wamasamba amadya kuti apewe kuchepa kwa magazi.
Ubwino Wathanzi la Iron
Iron imagwira ntchito zingapo mthupi. Ntchito zazikuluzikulu zazitsulo mu hemoglobin ndizophatikizana ndi mpweya, zomwe zimapangitsa kuti ziziyendetsedwa ndikupatsidwa minofu ndikutenga nawo gawo pakuchita makutidwe ndi okosijeni, kofunikira pakupanga mphamvu kuchokera kuchakudya. Kuphatikiza apo, chitsulo ndichofunikanso pakugwira bwino ntchito kwa chitetezo cha mthupi komanso kutenga nawo mbali pamachitidwe osiyanasiyana mthupi.
Pakakhala chitsulo chosowa, zochita za michere yambiri yomwe imakhudzidwa ndimayendedwe amtunduwu imachepa, zomwe zimapangitsa kuti thupi liziyenda bwino.
Zipatso zolemera zachitsulo
Zipatso zolemera zachitsulo ndi njira ina yabwino yopititsira patsogolo zakudya zachitsulo komanso ngati njira yothandizira popewa komanso kuchiza kuchepa kwa magazi kwa ana, akulu kapena amayi apakati. Zitsanzo zina za zipatso zomwe zimakhala ndi chitsulo ndi izi:
| Zipatso | Kuchuluka kwa chitsulo pa 100 g |
| Pistachio | 6.8 mg |
| Apurikoti wouma | 5.8 mg |
| Pochitika mphesa | 4.8 mg |
| Kokonati youma | 3.6 mg |
| Mtedza | 2.6 mg |
| Chiponde | 2.2 mg |
| sitiroberi | 0.8 mg |
| Mabulosi akutchire | 0.6 mg |
| Nthochi | 0.4 mg |
| Peyala | 0.3 mg |
| tcheri | 0.3 mg |
Kupititsa patsogolo kuyamwa kwa chitsulo mu zipatso izi, munthu ayenera kupewa kudya zakudya ndi calcium mu chakudya chomwecho, chifukwa calcium imachepetsa kuyamwa kwa chitsulo.
Phunzirani za zakudya zina zokhala ndi chitsulo, kuchuluka kokwanira kwa munthu aliyense ndi malangizo omwe muyenera kutsatira kuti muwongolere kuyamwa.
Onaninso vidiyo yotsatirayi, ndipo phunzirani zoyenera kuchita kuti muchepetse kuchepa kwa magazi m'thupi:
Zolemba Zatsopano
Mapuloteni a Creatine ndi Whey: Kodi Muyenera Kuwatenga Onse?
