Zakudya zokonzedwa bwino, zopangidwa ndi zomera zimapereka iron yokwanira.
Anthu omwe amadya zakudya zamasamba sakhala ndi vuto la kuchepa kwa magazi m'thupi monga momwe amadya nyama.
Pakati pa anthu omwe amakonda zakudya zonse, pali omwe alibe iron, ndipo izi sizichitika nthawi zonse chifukwa sapeza chitsulo chokwanira kuchokera ku chakudya.
Kupeza ayironi wokwanira m'zakudya ndikofunikira, koma kuyamwa kwachitsulo ndikugwiritsa ntchito kwake kumadalira zinthu zina zingapo.
Pali mitundu iwiri ya ayironi muzakudya. Heme ndi sanali heme. Chitsulo cha heme chimapezeka mu nyama yofiira. Pafupifupi 40% ya chitsulo chomwe chimapezeka mu nyama ndi heme, ndipo 60% si heme, mtundu uwu wachitsulo umapezekanso muzomera.
Kutsekemera kwachitsulo kumawonjezeka kwambiri pamaso pa vitamini C. Njirayi imaletsedwa ndi tannic acid yomwe imapezeka mu tiyi ndi mtedza; calcium, yomwe imakhala yochuluka mu mkaka; oxylates, omwe amapezeka mumasamba obiriwira, makamaka mu sorelo ndi sipinachi; phytates amapezeka mumbewu zonse ndi nyemba.
Chitsulo cha heme chimatengedwa mosavuta ndi thupi, makamaka chifukwa, mosiyana ndi chitsulo chopanda heme, sichidalira kukhalapo kwa vitamini C. Mwamwayi, masamba ndi zipatso zambiri zimakhala ndi vitamini C, choncho ngati odya zamasamba ndi zamasamba amadya kwambiri. za zipatso ndi ndiwo zamasamba, kupeza vitamini C pamodzi ndi chitsulo, kuyamwa kwachitsulo sikuli vuto kwa iwo.
Ndikofunikira kuti odyetserako zamasamba ndi amwenye kuti apeze ayironi yochuluka kuchokera ku zakudya zosiyanasiyana za zomera, chifukwa cha kuchepa kwapang'onopang'ono kwachitsulo chosakhala cha heme. Izi sizikutanthauza kuti tiyenera kudya nyama. Izi zikutanthauza kuti chakudyacho chiyenera kukhala chosiyanasiyana komanso chokwanira, chifukwa zakudya zimatengedwa bwino ndikugwiritsidwa ntchito ndi thupi lathu pamaso pa zakudya zina.
Chakudya chiyenera kukhala ndi masamba ndi zipatso zambiri, komanso mbewu zonse ndi nyemba, mtedza, ndi zina za tannic acid zomwe zimalimbikitsa kuyamwa kwachitsulo. Mkate wa yisiti wambewu uli ndi ma phytates ochepa kuposa mkate wopanda chotupitsa, koma izi sizikutanthauza kuti tisadye. Izi zikutanthauza kuti tiyenera kuphatikiza ndi zinthu zina.
Ndikwabwino kuti odya zamasamba ndi azinyama atenge ayironi yawo yambiri kuchokera ku zakudya zonse m'malo modalira zowonjezera kapena zakudya zokhala ndi iron, zomwe sizimamwa bwino ndipo zimatha kuyambitsa kudzimbidwa.
Kaya timadya nyama kapena ayi, chakudya chochuluka m’mbewu zoyengedwa bwino ndi ufa, zakudya zosapatsa thanzi zokhala ndi tirigu wambiri, nyemba, zipatso, ndi ndiwo zamasamba zingayambitse kuchepa kwa ayironi.
Kudya bwino, komanso kukhala ndi hydrochloric acid yokwanira m'mimba, ndikofunikiranso pakuyamwa kwachitsulo. Ngati muli ndi chilakolako chabwino, nthawi zambiri zimatanthauza kuti muli ndi asidi m'mimba mokwanira kuti mugaye chakudya chanu (ndicho chifukwa chake muyenera kudya mukakhala ndi njala).
Mwamwayi, zakudya zochokera ku zomera zimalimbikitsa chilakolako chabwino komanso chimbudzi chabwino.
Zaka ndizofunikira kwambiri pakuyamwa kwachitsulo. Atsikana achichepere amakhala pachiwopsezo chachikulu chokhala ndi vuto la chitsulo chifukwa chakusadya bwino kwa achinyamata, kuphatikiza kuyambika kwa msambo. Amayi oyembekezera nawonso amakhala pachiwopsezo, ndipo nthawi zambiri, amayi omwe atsala pang'ono kutha msinkhu amakhala ndi vuto losowa iron kusiyana ndi amayi omwe asiya kusamba.
Atsikana omwe amangodya zamasamba amakhala pachiwopsezo chowonjezereka chifukwa, atasiya nyama, samayang'ana nthawi zonse kupezeka kwa ayironi pazakudya zawo.
Okalamba nawonso amakhala ndi vuto losowa ayironi chifukwa nthawi zambiri sangadye kwambiri. Iwo angasiye chidwi ndi chakudya, sapeza chakudya chosavuta, kapena amavutika kuti aziphika okha. Kuphatikiza apo, thupi lawo limatenga zakudya zochulukirapo. Kuperewera kwa ayironi kungakhale limodzi chabe mwa mavuto ambiri okhudzana ndi ukalamba.
Koma kusowa kwachitsulo chifukwa cha ukalamba sikungapeweke. Kafukufuku wasonyeza kuti anthu achikulire amene amadya zakudya zopatsa thanzi amakhala ndi thanzi labwino kwa nthawi yaitali, sakhala ndi vuto loti sangagwire ntchito komanso safuna kudya zakudya zopatsa thanzi, komanso savutika ndi vuto la kuperewera kwa zakudya m’thupi. Zakudya zokhala ndi ayironi: nyemba, nandolo ndi mphodza, zipatso zouma monga prunes ndi ma apricots, masamba obiriwira, mtedza ndi njere, udzu wa m'nyanja monga kelp ndi nori, soya ndi soya monga tempeh ndi tofu, mbewu zonse.