12 Zakudya Zabwino Zomwe Zili Ndi Chitsulo Chambiri

Zamkati

• 1. Nsomba Zankhono
• 2. Sipinachi
• 3. Chiwindi ndi nyama zina za m'thupi
• 4. nyemba
• 5. Nyama yofiira
• 6. Mbeu za dzungu
• 7. Quinoa
• 8. Turkey
• 9. Broccoli
• 10. Tofu
• 11. Chokoleti chakuda
• 12. Nsomba
• Mfundo yofunika

Iron ndi mchere womwe umagwira ntchito zingapo zofunika, chachikulu ndikutenga mpweya mthupi lanu lonse ngati gawo la maselo ofiira ().

Ndi chopatsa thanzi, kutanthauza kuti muyenera kuchipeza kuchokera ku chakudya. Daily Value (DV) ndi 18 mg.

Chosangalatsa ndichakuti, kuchuluka kwazitsulo zomwe thupi lanu limatenga zimadalira gawo la kuchuluka komwe mwasunga.

Chosowa chitha kuchitika ngati zomwe mumadya ndizotsika kwambiri kuti muchepetse zomwe mumataya tsiku lililonse ().

Kuperewera kwachitsulo kumatha kuyambitsa kuchepa kwa magazi ndikupangitsa zizindikilo ngati kutopa. Amayi akusamba omwe samadya zakudya zopangidwa ndi ayironi ali pachiwopsezo chachikulu chakusowa.

Mwamwayi, pali zakudya zabwino zambiri zokuthandizani kukumana ndi tsiku lililonse
chitsulo chosowa.

Nazi zakudya 12 zathanzi zomwe zili ndi chitsulo chambiri.

1. Nsomba Zankhono

Nkhono ndi zokoma komanso zopatsa thanzi. Zipolopolo zonse zimakhala ndi chitsulo, koma ziphuphu, oyster, ndi mussels ndizofunikira kwambiri.

Mwachitsanzo, ma 3.5-gramu (100-gramu) okhala ndi ziphuphu akhoza kukhala ndi 3 mg yachitsulo, yomwe ndi 17% ya DV ().

Komabe, zida zachitsulo zimamveka mosiyanasiyana, ndipo mitundu ina imakhala ndi zocheperako (4).

Chitsulo mu nkhono zam'madzi ndi heme iron, yomwe thupi lanu limayamwa mosavuta kuposa chitsulo chosakhala cha heme chomwe chimapezeka muzomera.

Mavitamini 3.5 omwe amaperekanso ziphuphu amaperekanso magalamu 26 a mapuloteni, 24% a DV ya vitamini C, komanso 4,125% ya DV ya vitamini B12.

M'malo mwake, nkhono zonse zimakhala ndi michere yambiri ndipo zawonetsedwa kuti zimawonjezera kuchuluka kwa mafuta a HDL m'magazi anu ().

Ngakhale pali nkhawa zenizeni za mercury ndi poizoni m'mitundu ina ya nsomba ndi nkhono zam'madzi, maubwino akudya nsomba ndizoposa zoopsa zake ().

Clams imodzi (3.5-gramu) yotulutsa ma clams imapereka 17% ya DV yachitsulo. Shellfish imadziwikanso ndi michere yambiri ndipo imakulitsa ma cholesterol a HDL (abwino) m'magazi anu.

2. Sipinachi

Sipinachi chimapereka maubwino ambiri azaumoyo koma ma calories ochepa.

Pafupifupi ma ouniga 3.5 (100 magalamu) a sipinachi yaiwisi amakhala ndi 2.7 mg yachitsulo, kapena 15% ya DV ().

Ngakhale ichi ndi chitsulo chosakhala cha heme, chomwe sichimayamwa bwino, sipinachi imakhalanso ndi vitamini C. Izi ndizofunikira popeza vitamini C imalimbikitsa kwambiri kuyamwa kwachitsulo ().

Sipinachi imakhalanso ndi ma antioxidants otchedwa carotenoids, omwe amachepetsa chiopsezo chanu cha khansa, kuchepetsa kutupa, komanso kuteteza maso anu ku matenda (,,,).

Kugwiritsa ntchito sipinachi ndi masamba ena obiriwira ndi mafuta kumathandiza thupi lanu kuyamwa ma carotenoids, onetsetsani kuti mwadya mafuta athanzi ngati maolivi ndi sipinachi ().

Sipinachi imapereka 15% ya DV yachitsulo potumikirira, komanso mavitamini ndi michere yambiri. Mulinso ma antioxidants ofunika.

3. Chiwindi ndi nyama zina za m'thupi

Zakudya zam'thupi ndizopatsa thanzi kwambiri. Mitundu yotchuka imaphatikizapo chiwindi, impso, ubongo, ndi mtima - zonse zomwe zili ndi chitsulo chambiri.

Mwachitsanzo, 3.5-ounce (100-gramu) yotumiza chiwindi cha ng'ombe imakhala ndi 6.5 mg yachitsulo, kapena 36% ya DV ().

Zakudya zam'thupi zimakhalanso ndi mapuloteni ambiri komanso mavitamini B ambiri, mkuwa, ndi selenium.

Chiwindi chimakhala ndi vitamini A wambiri, chomwe chimapereka 1,049% ya DV pa 3.5-ounce imodzi yotumikira.

Kuphatikiza apo, nyama zamagulu ndi zina mwazinthu zabwino kwambiri zopangira choline, michere yofunikira yamaubongo ndi chiwindi yomwe anthu ambiri samapeza okwanira ().

Zakudya zamagulu ndizitsulo zachitsulo, ndipo chiwindi chimakhala ndi 36% ya DV pakatumikira. Zakudya zam'thupi zimakhalanso ndi zakudya zambiri, monga selenium, vitamini A, ndi choline.

4. nyemba

Nyemba zimadzaza ndi michere.

Mitundu ina ya nyemba ndi nyemba, mphodza, nandolo, nandolo, ndi soya.

Ndi gwero lalikulu lachitsulo, makamaka kwa osadya nyama. Kapu imodzi (198 magalamu) ya mphodza yophika imakhala ndi 6.6 mg, yomwe ndi 37% ya DV ().

Nyemba monga nyemba zakuda, nyemba za navy, ndi nyemba za impso zonse zitha kukuthandizani kugundika ndi chitsulo.

M'malo mwake, theka-chikho (86-gramu) yophika nyemba zakuda zophika imapereka pafupifupi magalamu 1.8 azitsulo, kapena 10% ya DV ().

Nyemba zam'mimba ndizonso zabwino zamafuta, magnesium, ndi potaziyamu.

Komanso, kafukufuku wasonyeza kuti nyemba ndi nyemba zina zimatha kuchepetsa kutupa kwa anthu omwe ali ndi matenda ashuga. Nyemba zingathe kuchepetsa chiopsezo cha matenda amtima kwa anthu omwe ali ndi matenda amadzimadzi (,,,).

Kuphatikiza apo, nyemba zingakuthandizeni kuti muchepetse kunenepa. Amakhala ndi michere yambiri yosungunuka, yomwe imatha kuwonjezera kukhutira ndikuchepetsa kudya kwa kalori ().

Pakafukufuku wina, chakudya chambiri chokhala ndi nyemba chinawonetsedwa ngati chothandiza ngati chakudya chochepa cha carb chochepetsa thupi ().

Pofuna kukulitsa kuyamwa kwachitsulo, idyani nyemba ndi zakudya zokhala ndi vitamini C wambiri, monga tomato, amadyera, kapena zipatso za zipatso.

Chikho chimodzi (198 magalamu) cha mphodza zophika chimapereka 37% ya DV yachitsulo. Nyemba zimakhalanso ndi folate, magnesium, potaziyamu, ndi fiber ndipo zimathandizanso kuchepa thupi.

5. Nyama yofiira

Nyama yofiira ndiyokhutiritsa komanso yopatsa thanzi.

Ng'ombe yanthaka yokwana 3.5-gramu (100 gramu) imakhala ndi 2.7 mg yachitsulo, yomwe ndi 15% ya DV ().

Nyama imakhalanso ndi mapuloteni, zinc, selenium, ndi mavitamini angapo a B ().

Ofufuzawo akuti kuperewera kwachitsulo kumatha kuchepa mwa anthu omwe amadya nyama, nkhuku, ndi nsomba nthawi zonse ().

M'malo mwake, nyama yofiira ndiyomwe imapezeka mosavuta kwa heme iron, yomwe imatha kuisandutsa chakudya chofunikira kwa anthu omwe amadwala kuchepa kwa magazi.

Kafukufuku wina akuyang'ana zosintha m'masitolo achitsulo atachita masewera olimbitsa thupi, azimayi omwe amadya nyama amasunga chitsulo kuposa omwe amatenga zowonjezera zowonjezera ().

Ng'ombe imodzi yokhala ndi nyama imakhala ndi 15% ya DV yachitsulo ndipo ndi imodzi mwazinthu zopezeka mosavuta za heme iron. Mulinso mavitamini B ambiri, zinc, selenium, komanso mapuloteni apamwamba.

6. Mbeu za dzungu

Mbeu zamatungu ndi chakudya chokoma, chotsekemera.

1 ounce (28-gramu) yotumizira nthanga zamatungu imakhala ndi 2.5 mg yachitsulo, yomwe ndi 14% ya DV ().

Kuphatikiza apo, nthanga za dzungu ndi gwero labwino la vitamini K, zinc, ndi manganese. Iwo alinso m'gulu la magwero abwino kwambiri a magnesium, omwe anthu ambiri amakhala otsika ().

1 ounce (28-gramu) yotumikira ili ndi 40% ya DV ya magnesium, yomwe imathandizira kuchepetsa chiopsezo cha insulin kukana, matenda ashuga, ndi kukhumudwa (,,).

Mbeu za dzungu zimapereka 14% ya DV yachitsulo pa 1-ounce kutumikira. Amakhalanso gwero la michere yambiri, makamaka magnesium.

7. Quinoa

Quinoa ndi njere yotchuka yotchedwa pseudocereal. Chikho chimodzi (185 magalamu) a quinoa wophika amapereka 2.8 mg yachitsulo, yomwe ndi 16% ya DV ().

Kuphatikiza apo, quinoa ilibe gluteni, ndikupangitsa kuti ikhale chisankho chabwino kwa anthu omwe ali ndi matenda a leliac kapena mitundu ina ya tsankho.

Quinoa imakhalanso ndi mapuloteni ambiri kuposa mbewu zina zambiri, komanso yodzaza ndi folate, magnesium, mkuwa, manganese, ndi michere yambiri.

Kuphatikiza apo, quinoa imakhala ndi zochita zambiri za antioxidant kuposa mbewu zina zambiri. Antioxidants amathandiza kuteteza maselo anu kuti asawonongeke ndi zinthu zopanda ulele, zomwe zimapangidwa panthawi yama metabolism komanso poyankha kupsinjika (,).

Quinoa imapereka 16% ya DV yachitsulo potumikira. Mulibe gluteni ndipo mumakhala mapuloteni, folate, mchere, komanso ma antioxidants.

8. Turkey

Nyama yaku Turkey ndi chakudya chopatsa thanzi komanso chokoma. Ndichitsime chabwino chachitsulo, makamaka nyama yamdima yakuda.

Gawo lama 3.5-gramu (100-gramu) la nyama yamdima yakuda ili ndi 1.4 mg yachitsulo, yomwe ndi 8% ya DV ().

Poyerekeza, kuchuluka komweko kwa nyama yoyera yoyera kumakhala ndi 0.7 mg () yokha.

Nyama yamdima yamdima imakhalanso ndi magalamu 28 apuloteni pakudya ndi mavitamini angapo a B, kuphatikiza 32% ya DV ya zinc ndi 57% ya DV ya selenium.

Kugwiritsa ntchito zakudya zamapuloteni monga Turkey kumatha kuchepa thupi, chifukwa mapuloteni amakupangitsani kukhala okhuta ndikuwonjezera kuchuluka kwa kagayidwe kanu mukadya (,,).

Kudya kwambiri mapuloteni kumathandizanso kupewa kuchepa kwa minofu komwe kumachitika panthawi yochepetsa thupi komanso ukalamba (,).

Turkey imapereka 13% ya DV yachitsulo ndipo ndi gwero labwino la mavitamini ndi michere. Mapuloteni ake okwanira amalimbikitsa kukhuta, amachulukitsa kagayidwe, komanso amalepheretsa kutayika kwa minofu

9. Broccoli

Broccoli ndiwopatsa thanzi modabwitsa. Chikho chimodzi (156-gramu) chogwiritsira ntchito broccoli yophika chili ndi 1 mg yachitsulo, yomwe ndi 6% ya DV ().

Kuphatikiza apo, kutumikiridwa kwa broccoli kulinso ndi 112% ya DV ya vitamini C, yomwe imathandizira thupi lanu kuyamwa chitsulo bwino (,).

Kukula komweku kumathandizanso kwambiri ndipo kumapereka magalamu 5 a fiber, komanso vitamini K. Broccoli ndi m'modzi wa banja la masamba a cruciferous, omwe amaphatikizanso kolifulawa, mphukira ku Brussels, kale, ndi kabichi.

Masamba a Cruciferous ali ndi indole, sulforaphane, ndi glucosinolates, omwe ndi mankhwala omwe amakhulupirira kuti amateteza ku khansa (,, 46,).

Ntchito imodzi ya broccoli imapereka 6% ya DV yachitsulo ndipo imakhala ndi mavitamini C, K, komanso mafuta ambiri. Zingathandizenso kuchepetsa chiopsezo cha khansa.

10. Tofu

Tofu ndi chakudya chopangidwa ndi soya chomwe chimakonda pakati pa anthu osadya nyama komanso m'maiko ena aku Asia.

Kapu ya theka (126-gramu) yotumizira imapereka 3.4 mg yachitsulo, yomwe ndi 19% ya DV ().

Tofu ndi gwero labwino la thiamine ndi mchere wambiri, kuphatikiza calcium, magnesium, ndi selenium. Kuphatikiza apo, imapereka ma gramu 22 a mapuloteni pakudya.

Tofu ili ndi mankhwala apadera omwe amatchedwa isoflavones, omwe amalumikizidwa ndi kukhudzidwa kwa insulin, kuchepa kwa matenda amtima, komanso kupumula ku matenda am'mimba (,).

Tofu amapereka 19% ya DV yachitsulo potumikira ndipo ali ndi mapuloteni ndi michere yambiri. Ma isoflavones ake amatha kusintha thanzi la mtima ndikuchepetsa zizindikiritso za msambo.

11. Chokoleti chakuda

Chokoleti chakuda ndichokoma modabwitsa komanso chopatsa thanzi.

Kutulutsa 1-ounce (28-gramu) kumakhala ndi 3.4 mg yachitsulo, yomwe ndi 19% ya DV ().

Ntchito yaying'onoyi imanyamulanso 56% ndi 15% ya ma DVs amkuwa ndi magnesium, motsatana.

Kuphatikiza apo, imakhala ndi prebiotic fiber, yomwe imapatsa mabakiteriya ochezeka m'matumbo anu ().

Kafukufuku adapeza kuti ufa wa cocoa ndi chokoleti chakuda zinali ndi antioxidant zochulukirapo kuposa ufa ndi timadziti tomwe timapangidwa kuchokera ku zipatso za acai ndi ma blueberries ().

Kafukufuku wasonyezanso kuti chokoleti imathandizanso pa cholesterol ndipo imatha kuchepetsa chiopsezo cha matenda amtima ndi zikwapu (,,).

Komabe, si chokoleti chonse chomwe chimapangidwa chofanana. Amakhulupirira kuti mankhwala omwe amatchedwa flavanols ndi omwe amathandizira chokoleti, ndipo flavanol wa chokoleti chamdima ndiwokwera kwambiri kuposa chokoleti cha mkaka (57).

Chifukwa chake, ndibwino kudya chokoleti osachepera 70% koko kuti mupeze zabwino zonse.

Chokoleti chaching'ono chimakhala ndi 19% ya DV yachitsulo pamodzi ndi michere yambiri ndi ma prebiotic fiber omwe amalimbikitsa thanzi m'matumbo.

12. Nsomba

Nsomba ndizopangira zakudya zopatsa thanzi, ndipo mitundu ina monga tuna imakhala ndi chitsulo chambiri.

M'malo mwake, 3-ounce (85-gramu) yogulitsa nsomba zamzitini ili ndi 1.4 mg yachitsulo, yomwe ili pafupifupi 8% ya DV ().

Nsomba zimakhalanso ndi omega-3 fatty acids, omwe ndi mtundu wamafuta athanzi lamtima wokhudzana ndi zabwino zingapo.

n, omega-3 fatty acids awonetsedwa kuti amalimbikitsa thanzi laubongo, kulimbikitsa chitetezo chamthupi, ndikuthandizira kukula ndi chitukuko ().

Nsomba ilinso ndi zinthu zina zofunika, kuphatikizapo niacin, selenium, ndi vitamini B12 ().

Kuphatikiza pa tuna, haddock, mackerel, ndi sardines ndi zitsanzo zochepa chabe za nsomba zokhala ndi chitsulo zomwe mungaphatikizenso pazakudya zanu (,,).

Kutumizidwa kwa nsomba zamzitini kumatha kupereka pafupifupi 8% ya DV yachitsulo. Nsomba ndi gwero labwino la zinthu zina zofunika, kuphatikizapo omega-3 fatty acids, mavitamini, ndi mchere.

Mfundo yofunika

Iron ndi mchere wofunikira womwe umayenera kudyedwa pafupipafupi chifukwa thupi lako silingathe kupanga lokha.

Komabe, ziyenera kudziwika kuti anthu ena amafunika kuchepetsa kudya nyama yofiira ndi zakudya zina zokhala ndi heme iron.

Komabe, anthu ambiri amatha kuwongolera kuchuluka komwe amatenga pachakudya.

Kumbukirani kuti ngati simudya nyama kapena nsomba, mutha kukulitsa kuyamwa ndikuphatikizira gwero la vitamini C mukamadya magwero azitsulo.

Werengani nkhaniyi m'Chisipanishi