Zakudya Zamasamba 21 Zodzaza Ndi Iron

Zamkati

• 1–3: nyemba
• 1. Tofu, Tempeh, Natto ndi Soya
• 2. Maluwa
• 3. Nyemba Zina ndi Nandolo
• 4-5: Mtedza ndi Mbewu
• 4. Dzungu, Sesame, Hemp ndi Flaxseeds
• 5. Masheya, Mtedza Wa Mtedza ndi Mtedza Wina
• 6-10: Masamba
• 6. Masamba Obiriwira
• 7. Phala la phwetekere
• 8. Mbatata
• 9. Bowa
• 10. Mitima ya kanjedza
• Zipatso 11-13
• 11. Dulani Msuzi
• 12. Maolivi
• 13. Mabulosi
• 14-17: Mbewu Zathunthu
• 14. Chitsimikizo
• 15. Kutchulidwa
• 16. Oats
• 17. Quinoa
• 18–21: Zina
• 18. Mkaka wa Kokonati
• 19. Chokoleti Yamdima
• 20. Blackstrap Molasses
• 21. Thyme Wouma
• Momwe Mungakulitsire Kuyamwa Kwazitsulo Kuchokera Zakudya Zazomera
• Mfundo Yofunika Kwambiri

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Iron ndichinthu chopatsa thanzi chomwe chimagwira ntchito yayikulu mthupi (1).

Kudya kosowa chitsulo kumatha kubweretsa mphamvu zochepa, kupuma movutikira, kupweteka mutu, kupsa mtima, chizungulire kapena kuchepa kwa magazi.

Iron imapezeka m'mitundu iwiri yazakudya - heme ndi non-heme. Chitsulo cha Heme chimangopezeka muzogulitsa nyama, pomwe chitsulo chosakhala cha heme chimangopezeka muzomera ().

Zakudya zolimbikitsidwa za tsiku ndi tsiku (RDI) zimachokera pakudya pafupifupi 18 mg patsiku. Komabe, zofunikira payekhapayekha zimasiyanasiyana kutengera mtundu wa amuna ndi moyo.

Mwachitsanzo, azimuna ndi azimayi omwe amatha kutha msinkhu amafunika pafupifupi 8 mg yachitsulo patsiku. Ndalamayi imakwera mpaka 18 mg patsiku la azimayi akusamba komanso 27 mg patsiku la amayi apakati.

Ndipo, chifukwa chitsulo chosakhala cha heme chimakhala chosavuta kutengeka ndi matupi athu kuposa chitsulo cha heme, RDI ya omwe amadya zamasamba ndi vegans ndiyokwera 1.8 kuposa omwe amadya nyama.

Nawu mndandanda wazakudya 21 zamasamba zomwe zili ndi chitsulo chambiri.

1–3: nyemba

Nyemba, kuphatikiza nyemba, nandolo ndi mphodza, ndizopangira chitsulo.

M'munsimu muli mitundu yomwe imakhala ndi chitsulo kwambiri, kuyambira pamwamba mpaka kutsika kwambiri.

1. Tofu, Tempeh, Natto ndi Soya

Soya ndi zakudya zopangidwa kuchokera ku soya zimakhala zodzaza ndi chitsulo.

M'malo mwake, soya amakhala ndi 8.8 mg yake pa chikho, kapena 49% ya RDI. Gawo lomweli la natto, mankhwala osakaniza a soya, amapereka 15 mg, kapena 83% ya RDI (3, 4).

Momwemonso, ma ouniki 6 (168 magalamu) a tofu kapena tempeh iliyonse imapereka 3-3.6 mg yachitsulo, kapena mpaka 20% ya RDI (5, 6).

Kuphatikiza pa chitsulo, mankhwala a soyawa amakhala ndi pakati pa 10-19 magalamu a mapuloteni pagawo lililonse komanso amapezanso calcium, phosphorous ndi magnesium.

2. Maluwa

Maluwa ndi chakudya china chodzaza ndi chitsulo, chopatsa 6.6 mg pa chikho chilichonse chophika, kapena 37% ya RDI (7).

Lentili ali ndi mapuloteni ambiri, ma carbs ovuta, fiber, folate ndi manganese. Chikho chimodzi cha mphodza zophika chimakhala ndi magalamu 18 a mapuloteni ndipo chimakwirira pafupifupi 50% ya zomwe mumadya tsiku lililonse.

3. Nyemba Zina ndi Nandolo

Mitundu ina ya nyemba imakhalanso ndi chitsulo chochuluka.

Nyemba zoyera, lima, impso zofiira ndi ma navy zimatsatira kwambiri nyemba za soya, zomwe zimapatsa chitsulo 4.4-6.6 mg pa chikho chophika, kapena 24-37% ya RDI (8, 9, 10, 11).

Komabe, nandolo ndi nandolo wamaso akuda ali ndi chitsulo chambiri. Amapereka mozungulira 4.6-5.2 mg pa chikho chophika, kapena 26-29% ya RDI (12, 13).

Kuphatikiza pazitsulo zawo, nyemba ndi nandolo ndi magwero abwino kwambiri a ma carbs ovuta, fiber, folate, phosphorous, potaziyamu, manganese ndi mankhwala angapo opindulitsa.

Kafukufuku angapo amalumikizanso kudya nyemba ndi nandolo pafupipafupi kuti muchepetse kuthamanga kwa magazi, cholesterol ndi shuga m'magazi, komanso kuchepetsedwa kwamafuta am'mimba (,,,).

Chidule: Nyemba, nandolo ndi mphodza zili ndi chitsulo chambiri. Mitundu ya nyemba imakhalanso ndi zomanga thupi, mavitamini, mavitamini, michere komanso michere yopindulitsa yomwe ingachepetse matenda anu.

4-5: Mtedza ndi Mbewu

Mtedza ndi mbewu zimagwiranso ntchito ngati mbewu zina ziwiri zazitsulo.

Omwe akufuna kuwonjezera kuchuluka kwawo kwachitsulo tsiku lililonse ayenera kuwonjezera mitundu yotsatirayi pazakudya zawo, popeza zimakhala ndi zochuluka kwambiri.

4. Dzungu, Sesame, Hemp ndi Flaxseeds

Dzungu, zitsamba, hemp ndi mbewu za fulakesi ndi mbewu zolemera kwambiri mu chitsulo, zokhala ndi 1.2-2.2 mg pa supuni ziwiri, kapena 7-23% ya RDI (18, 19, 20, 21).

Zinthu zopangidwa kuchokera ku njerezi ndiyeneranso kuziganizira. Mwachitsanzo, supuni ziwiri za tahini, phala lopangidwa ndi nthangala za zitsamba, mumakhala 2.6 mg wa chitsulo - womwe ndi 14% ya RDI (21).

Momwemonso, hummus wopangidwa kuchokera ku nsawawa ndi tahini imakupatsirani 3 mg yachitsulo pa theka la chikho, kapena 17% ya RDI (22).

Mbewu zimakhala ndi zomanga thupi zambiri, fiber, calcium, magnesium, zinc, selenium, antioxidants ndi mankhwala ena opindulitsa, ().

Amakhalanso gwero lalikulu la omega-3 ndi omega-6 fatty acids. Mbeu za hemp, makamaka, zimawoneka kuti zili ndi mafuta awiriwa mulingo woyenera womwe ungaganiziridwe ngati thanzi la munthu (24).

5. Masheya, Mtedza Wa Mtedza ndi Mtedza Wina

Mabotolo a mtedza ndi mtedza amakhala ndi chitsulo chosakhala cha heme.

Izi ndizowona makamaka kwa maamondi, ma cashews, mtedza wa paini ndi mtedza wa macadamia, omwe amakhala pakati pa 1-1.6 mg wa chitsulo paunzi, kapena pafupifupi 6-9% ya RDI.

Mofananamo ndi mbewu, mtedza ndiwo gwero lalikulu la mapuloteni, fiber, mafuta abwino, mavitamini ndi michere, komanso ma antioxidants ndi mankhwala opindulitsa ().

Kumbukirani kuti kubalaza kapena kuwotcha mtedza kumatha kuwononga michere yawo, chifukwa chake kondani mitundu yaiwisi ndi yosakanizidwa (25).

Ponena za mabotolo a mtedza, ndibwino kuti musankhe mitundu yachilengedwe ya 100% kuti mupewe mlingo wosafunikira wamafuta owonjezera, shuga ndi mchere.

Chidule: Mtedza ndi mbewu ndizochokera ku chitsulo chopanda heme, komanso mavitamini, michere, michere, mafuta athanzi komanso mankhwala opindulitsa. Onjezani gawo laling'ono pazosankha zanu tsiku lililonse.

6-10: Masamba

Gramu pa gramu, ndiwo zamasamba nthawi zambiri zimakhala ndi chitsulo chochuluka kuposa zakudya zomwe zimagwiritsidwa ntchito ndi chitsulo chambiri, monga nyama ndi mazira.

Ngakhale masamba amakhala ndi chitsulo chosakhala cha heme, chomwe sichimayamwa mosavuta, amakhalanso ndi vitamini C wambiri, womwe umathandizira kukhathamira kwa chitsulo (1).

Masamba otsatirawa ndi zinthu zomwe zimachokera ku masamba zimapereka chitsulo chambiri potumikira.

6. Masamba Obiriwira

Masamba obiriwira, monga sipinachi, kale, swiss chard, collard ndi beet amadyera amakhala pakati pa 2.5-6.4 mg wa chitsulo pa chikho chophika, kapena 14-36% ya RDI.

Mwachitsanzo, magalamu 100 a sipinachi amakhala ndi chitsulo chowirikiza nthawi 1,1 kuposa nyama yofiira yofanana ndi ma 2.2 ndi magalamu 100 a salimoni (26, 27).

Izi ndizopitilira katatu magalamu 100 a mazira owiritsa ndi 3.6 kuposa nkhuku (28, 29).

Komabe chifukwa cha kulemera kwake, ena zimawavuta kudya magalamu 100 a masamba obiriwira, obiriwira. Pankhaniyi, ndibwino kuti muzigwiritsa ntchito zophika.

Ziweto zina zolemera zachitsulo zomwe zimakwanira mgululi zimaphatikizapo broccoli, kabichi ndi ziphuphu za Brussels, zomwe zimakhala pakati pa 1 ndi 1.8 mg pa chikho chophika, kapena pafupifupi 6-10% ya RDI (30, 31, 32).

7. Phala la phwetekere

Pa 0,5 mg pa chikho chilichonse, tomato wobiriwira amakhala ndi chitsulo chochepa kwambiri. Komabe, zouma kapena zowonjezera, zimapereka zochuluka kwambiri (33).

Mwachitsanzo, theka chikho (118 ml) ya phwetekere imapereka 3.9 mg yachitsulo, kapena 22% ya RDI, pomwe 1 chikho (237 ml) cha msuzi wa phwetekere chimapereka 1.9 mg, kapena 11% ya RDI (34, 35 ).

Tomato wouma ndi dzuwa ndi chinthu china chopangira chitsulo, chomwe chimakupatsani 1.3-2.5 mg pa theka la chikho, kapena mpaka 14% ya RDI (36, 37).

Tomato amathandizanso vitamini C, yemwe amathandizira kuyamwa kwachitsulo. Kuphatikiza apo, ndi gwero lalikulu la lycopene, antioxidant yolumikizidwa ndi chiopsezo chotsika ndi kutentha kwa dzuwa (,).

8. Mbatata

Mbatata imakhala ndi chitsulo chochuluka, makamaka m'makungu awo.

Makamaka, mbatata imodzi yayikulu, yopanda mafuta (10.5 ounces kapena 295 magalamu) imapereka 3.2 mg yachitsulo, yomwe ndi 18% ya RDI. Mbatata zimakhala zochepa pang'ono - pafupifupi 2.1 mg yofanana, kapena 12% ya RDI (40, 41).

Mbatata ndizopezekanso kwambiri. Kuphatikiza apo, gawo limodzi limatha kuphimba mpaka 46% ya vitamini C, B6 ndi potaziyamu zofunika tsiku lililonse.

9. Bowa

Mitundu ina ya bowa imakhala yazitsulo zambiri.

Mwachitsanzo, chikho chimodzi chophika cha bowa woyera chimakhala ndi 2.7 mg, kapena 15% ya RDI (42).

Bowa wa oyisitara amatha kupereka chitsulo chowirikiza kawiri, pomwe bowa wa portobello ndi shiitake amakhala ndi zochepa kwambiri (43, 44, 45).

10. Mitima ya kanjedza

Mitima ya kanjedza ndi masamba otentha okhala ndi fiber, potaziyamu, manganese, vitamini C ndi folate.

Chodziwikiratu chokhudza mitima ya kanjedza ndichakuti alinso ndi chitsulo chokwanira - chodabwitsa cha 4.6 mg pa chikho, kapena 26% ya RDI (46).

Zomera zosunthika izi zimatha kuphatikizidwa kuti zizisungunuka, kuponyedwa pa grillyi, ndikuphatikizidwa mwachangu, kuwonjezeredwa m'masaladi komanso kuphika ndi zomwe mumakonda.

Chidule:

Masamba nthawi zambiri amakhala ndi chitsulo chochuluka. Kuchuluka kwawo kwakukula kwakulemera kwake kumafotokozera chifukwa chake kuzidya zophika kungapangitse kuti zikhale zosavuta kukwaniritsa zofunika zanu zatsiku ndi tsiku.

Zipatso 11-13

Zipatso sizomwe ndimagulu azakudya omwe anthu amapitako akafuna kuwonjezera chitsulo pazakudya zawo.

Komabe, zipatso zina ndizazitsulo zambiri modabwitsa.

Nawa magwero abwino achitsulo m'gululi.

11. Dulani Msuzi

Prunes amadziwika chifukwa cha kuchepa kwa mankhwala ofewetsa tuvi tolimba, omwe amathandiza kuchepetsa kudzimbidwa (47).

Komabe, iwonso ndi gwero labwino lachitsulo.

Prune madzi, makamaka, amapereka pafupifupi 3 mg yachitsulo pa chikho (237 ml). Ndipafupifupi 17% ya RDI ndipo ndi chitsulo chowirikiza kawiri kuposa prunes yomweyo (48, 49).

Prune madzi ali ndi fiber, potaziyamu, vitamini C, vitamini B6 ndi manganese, nawonso.

12. Maolivi

Azitona kwenikweni ndi chipatso, ndipo chimodzi chokhala ndi chitsulo chabwino pamenepo.

Amakhala ndi 3.3 mg yachitsulo pa ma ola 3.5 (100 magalamu), kapena 18% ya RDI. Kuphatikiza apo, azitona zatsopano zimapanganso fiber, mafuta abwino komanso mavitamini A ndi E (50) osungunuka.

Maolivi amakhalanso ndi mitundu yosiyanasiyana yazomera zopindulitsa zomwe zimaganiziridwa kuti zimapindulitsa zingapo, kuphatikiza chiwopsezo chochepa cha matenda amtima (, 52,).

13. Mabulosi

Mabulosi ndi mtundu wa zipatso zokhala ndi zakudya zopatsa chidwi.

Sikuti amangopereka mozungulira 2.6 mg wa chitsulo pa chikho chimodzi - 14% ya RDI - komanso kuchuluka kwa mabulosi amakumananso ndi 85% ya RDI ya vitamini C (54).

Mabulosi amathandizanso kwambiri kuteteza ma antioxidants, omwe amateteza ku matenda amtima, matenda ashuga ndi mitundu ina ya khansa (,,).

Chidule:

Dulani msuzi, maolivi ndi mabulosi amitundu itatu ndi zipatso zitatu zokhala ndi chitsulo chambiri pagawo lililonse. Zipatsozi mulinso ma antioxidants komanso zinthu zina zosiyanasiyana zopindulitsa ku thanzi.

14-17: Mbewu Zathunthu

Kafukufuku amalumikiza mbewu zonse ndi zabwino zosiyanasiyana zaumoyo.

Izi ndizophatikiza kukhala ndi moyo wautali komanso kuchepa kwa kunenepa kwambiri, mtundu wa 2 shuga ndi matenda amtima (,).

Komabe, si mbewu zonse zomwe zimapindulanso chimodzimodzi. Mwachitsanzo, kukonza tirigu kumachotsa mbali zina za njere zomwe zimakhala ndi fiber, ma antioxidants, mavitamini ndi mchere, kuphatikiza chitsulo.

Pachifukwa ichi, mbewu zonse zimakhala ndi chitsulo chochulukirapo kuposa mbewu zopangidwa. Otsatirawa ndi mitundu inayi ya mbewu zonse zomwe zimakhala ndi chitsulo chochuluka pagawo lililonse.

14. Chitsimikizo

Amaranth ndi tirigu wakale wopanda gluteni yemwe samera kuchokera ku udzu monga mbewu zina. Pachifukwa ichi, amadziwika kuti ndi "zabodza."

Amaranth imakhala pafupifupi 5.2 mg yachitsulo pa chikho chilichonse chophika, kapena 29% ya RDI (60).

Chosangalatsa ndichakuti amaranth ndi amodzi mwazinthu zochepa zomanga mapuloteni azomera komanso mulinso ma carbs ovuta, fiber, manganese, phosphorus ndi magnesium.

15. Kutchulidwa

Malembo ndi tirigu wina wakale wachitsulo.

Lili ndi 3.2 mg yachitsulo pa chikho chophika chilichonse, kapena 18% ya RDI. Kuphatikiza apo, malembedwe ake amapatsa pafupifupi 5-6 magalamu a mapuloteni pagawo lililonse, lomwe limakhala pafupifupi mapuloteni 1.5 kuposa mapuloteni amakono, monga tirigu (61).

Malembo ali ndi zakudya zina zosiyanasiyana, kuphatikizapo ma carbs, fiber, magnesium, zinc, selenium ndi mavitamini a B. Mchere wake umatha kukhala wocheperako pang'ono kuposa mbewu wamba (62).

16. Oats

Oats ndi njira yokoma komanso yosavuta yowonjezerapo chitsulo pazakudya zanu.

Kapu ya oats yophika imakhala pafupifupi 3.4 mg yachitsulo - 19% ya RDI - komanso kuchuluka kwa mapuloteni azomera, fiber, magnesium, zinc ndi folate (63).

Kuphatikiza apo, oats amakhala ndi ulusi wosungunuka wotchedwa beta-glucan, womwe ungathandize kulimbikitsa thanzi m'matumbo, kukulitsa kumverera kokwanira ndikuchepetsa cholesterol komanso shuga m'magazi (,,,).

17. Quinoa

Monga amaranth, quinoa ndi pseudocereal yopanda thanzi yokhala ndi mapuloteni athunthu, fiber, ma carbs ovuta, mavitamini ndi mchere.

Amapereka pafupifupi 2.8 mg yachitsulo pa chikho chophika, kapena 16% ya RDI. Kuphatikiza apo, kafukufuku amalumikiza mankhwala a antioxidant a quinoa kukhala pachiwopsezo chochepa chazachipatala, kuphatikiza kuthamanga kwa magazi ndi mtundu wa 2 shuga ().

Chidule: Mbewu zonse zimakhala ndizitsulo zambiri kuposa mbewu zoyengedwa. Mitundu yomwe yatchulidwa pamwambayi imakhala ndi chitsulo chambiri komanso imakhala ndi michere yambiri ndi mitundu yazomera yopindulitsa.

18–21: Zina

Zakudya zina sizikugwirizana ndi gulu limodzi mwazakudya pamwambapa, komabe zimakhala ndi ayironi wambiri.

Kuwaika pazakudya zanu kumatha kukuthandizani kuti mukwaniritse chitsulo chanu chatsiku ndi tsiku.

18. Mkaka wa Kokonati

Mkaka wa kokonati ukhoza kukhala chinthu chokoma m'malo mwa mkaka wa ng'ombe.

Ngakhale mafuta ambiri, ndi gwero labwino la mavitamini ndi michere yambiri, kuphatikiza magnesium, mkuwa ndi manganese (69).

Mkaka wa kokonati umakhalanso ndi chitsulo chochuluka - makamaka, mozungulira 3.8 mg pa theka la chikho (118 ml), kapena pafupifupi 21% ya RDI.

19. Chokoleti Yamdima

Chokoleti chakuda chimakhala ndi michere yambiri kuposa mnzake wa mkaka chokoleti.

Sikuti imangopereka 3.3 mg ya chitsulo pamagalamu (28 magalamu), ikumana mozungulira 18% ya RDI, komanso imakhalanso ndi fiber, magnesium, mkuwa ndi manganese (70).

Kuphatikiza apo, chokoleti chakuda ndi gwero lamphamvu la ma antioxidants, gulu lazomera zopindulitsa zomwe zimateteza kumatenda osiyanasiyana ().

20. Blackstrap Molasses

Blackstrap molasses ndi chotsekemera chomwe nthawi zambiri chimanenedwa kuti ndi chopatsa thanzi kuposa shuga wapatebulo.

Pazitsulo, imakhala ndi 1.8 mg yachitsulo pa supuni ziwiri, kapena pafupifupi 10% ya RDI (72).

Gawo ili limathandizanso kuphimba pakati pa 10-30% ya zomwe mumadya tsiku lililonse zamkuwa, selenium, potaziyamu, vitamini B6, magnesium ndi manganese.

Komabe, ngakhale zili ndi michere yambiri, blackstrap molasses imakhalabe ndi shuga wambiri ndipo iyenera kudyedwa pang'ono.

21. Thyme Wouma

Thyme youma ndi imodzi mwazitsamba zodziwika bwino zophikira.

Ambiri amaganiza kuti ndi chakudya chopatsa thanzi, ndipo kafukufuku adalumikiza ndi maubwino azaumoyo kuyambira kulimbana ndi matenda a bakiteriya ndi bronchitis kuti mukhale ndi malingaliro abwino (,,).

Thyme ndi chimodzi mwazitsamba zomwe zimakhala ndi chitsulo chambiri, chomwe chimapereka 1.2 mg pa supuni yowuma, kapena pafupifupi 7% ya RDI (76).

Kuwaza pang'ono pachakudya chilichonse ndi njira yabwino kwa iwo omwe akufuna kuwonjezera kudya.

Chidule: Mkaka wa kokonati, chokoleti chamdima, matope akuda wakuda ndi thyme wouma ndizodziwika pang'ono, koma mosakayikira ndi gwero lazitsulo.

Momwe Mungakulitsire Kuyamwa Kwazitsulo Kuchokera Zakudya Zazomera

Chitsulo cha heme chomwe chimapezeka munyama ndi nyama chimakhala chosavuta kutengera thupi la munthu kuposa chitsulo chosakhala cha heme chomwe chimapezeka muzomera.

Pachifukwa ichi, kudya kwachitsulo tsiku ndi tsiku komwe kuli koyenera kumakhala kopitilira 1.8 kwa omwe amadya zamasamba ndi ziweto kuposa omwe amadya nyama (1).

Izi zimakhala pafupifupi 14 mg patsiku la amayi ndi amayi omwe atha msambo, 32 mg patsiku azimayi akusamba ndi 49 mg patsiku la amayi apakati (1).

Komabe, pali njira zosiyanasiyana zomwe zingagwiritsidwe ntchito kuwonjezera mphamvu ya thupi kuyamwa chitsulo chosakhala cha heme. Nazi njira zofufuzidwa bwino kwambiri:

• Idyani zakudya zokhala ndi vitamini C: Kudya zakudya zokhala ndi vitamini C limodzi ndi zakudya zokhala ndi chitsulo chosakhala cha heme kumatha kuwonjezera kuyamwa kwa chitsulo mpaka 300% (1).
• Pewani khofi ndi tiyi ndi chakudya: Kumwa khofi ndi tiyi ndi zakudya kumachepetsa kuyamwa kwa chitsulo ndi 50-90% ().
• Zilowerere, ziphukire ndi kupesa: Kuviika, kuphukira ndi kuthira mbewu ndi nyemba zingapangitse kuyamwa kwachitsulo pochepetsa kuchuluka kwa ma phytates mwachilengedwe omwe amapezeka mu zakudya izi ().
• Gwiritsani ntchito poto wachitsulo: Zakudya zopangidwa mu poto wachitsulo zimapereka chitsulo chowirikiza kawiri kapena katatu ngati chomwe chimakonzedwa mu cookware yopanda chitsulo ().
• Idyani zakudya zokhala ndi lysine: Kudya zakudya zamasamba monga nyemba zam'mimba ndi quinoa zomwe zili ndi amino acid lysine limodzi ndi zakudya zanu zazitsulo zingakulitse kuyamwa kwachitsulo ().

Chidule:

Mtundu wachitsulo womwe umapezeka muzakudya za zomera (non-heme) sutengeka mosavuta ndi thupi. Njira zomwe tafotokozazi zitha kugwiritsidwa ntchito kukulitsa kuyamwa kwake.

Mfundo Yofunika Kwambiri

Iron ndi chopatsa thanzi chomwe chili chofunikira mthupi la munthu.

Mchere uwu umapezeka mumitundu yosiyanasiyana, kuphatikiza zakudya zambiri zamasamba.

Kuphatikiza pa kukhala gwero lachitsulo, zakudya zamasamba zomwe zalembedwa m'nkhaniyi zilinso ndi michere yambiri komanso mankhwala azitsamba opindulitsa.

Chifukwa chake, kuwaphatikiza pazakudya zanu sikungokuthandizani kukwaniritsa zofunikira zanu zachitsulo, komanso kupindulitsanso thanzi lanu lonse.