Malinga ndi National Heart, Lung, and Blood Institute, kuchepa kwa magazi m'thupi ndi vuto lofala kwambiri la magazi ku United States, lomwe limakhudza anthu oposa 3 miliyoni a ku America omwe amadya nyama komanso amadya nyama.
Kawirikawiri, kuchepa kwa magazi m'thupi kumatha chifukwa cha kusowa kwachitsulo, komanso kusowa kwa vitamini B12, mimba, kapena matenda. Zizindikiro zomwe mungakhale pachiwopsezo cha kuchepa kwa magazi m'thupi zimaphatikizapo kutopa kosatha, khungu lotumbululuka kapena lachikasu, kufooka, chizungulire, kugunda kwa mtima kosakhazikika, kupuma movutikira, kupweteka mutu, kupweteka pachifuwa, ndi manja ndi mapazi ozizira, malinga ndi American Mayo Clinic. Ngati mukuganiza kuti muli pachiopsezo cha kuchepa kwachitsulo chachitsulo kapena kuchepa kwa vitamini B12, onani dokotala wanu.
Nazi zakudya 13 zokhala ndi iron kwambiri zomwe mungaphatikize muzakudya zanu. Onetsetsani kuti mumadya zakudya zambiri zokhala ndi vitamini C monga zipatso za citrus, kolifulawa ndi broccoli kuti muwonjezere kuyamwa kwachitsulo ndi 300%.
1. Nyemba
Malinga ndi a Vegetarian Resource Group (VRG), nyemba monga nandolo ndi nyemba zili ndi chitsulo chochuluka kwambiri mu nyemba, ndi nyemba zophikidwa zomwe zimakhala ndi 4,2 mpaka 4,7 mg wa chitsulo pa kapu yophika. Nyemba zowuma zopangidwa kuchokera pachiwopsezo zimakhala ndi chitsulo chochuluka kwambiri, koma mutha kusankhanso zamzitini zosavuta.
2. Maluwa
Monga nyemba zonse, mphodza zili ndi mlingo woyenera wachitsulo. Kapu imodzi ya mphodza yophika imakhala ndi pafupifupi 6,6 mg ya chitsulo. Pali mitundu yambiri ya mphodza: mphodza zofiirira ndi zobiriwira zimakhala zabwino kwambiri pazakudya monga ma curries, mphodza zofiira zimaphika bwino komanso zimakhala zabwino kwa supu, mphodza zakuda zimakhala zolimba ngakhale zitatha kuphika, zomwe zimawapangitsa kukhala abwino kwa saladi okhala ndi masamba obiriwira obiriwira. .
3. Zogulitsa za soya
Monga soya iwonso, zakudya za soya monga tofu, tempeh, ndi mkaka wa soya ndi magwero abwino a iron. Pangani phala ndi mkaka wa soya. Pangani omelet tofu kapena kuphika tempeh.
4. Mtedza, njere ndi mafuta a mtedza
Mtedza, njere, ndi mafuta ena a mtedza ndi magwero abwino a ayironi. Malinga ndi Healthline, dzungu, sesame, hemp, ndi mbewu za fulakesi zili ndi chitsulo chochuluka. Ma cashews, mtedza wa paini, ma almond ndi makadamia ndi magwero abwino. Batala, mtedza ndi mbewu zimafalikira, kuphatikizapo tahini, zimakhalanso ndi chitsulo, koma dziwani kuti mtedza wokazinga ndi batala wa nati uli ndi chitsulo chochepa kusiyana ndi yaiwisi.
5. Masamba obiriwira obiriwira
Musanyalanyaze zobiriwira. Masamba obiriwira amdima monga sipinachi, kale, masamba a collard, masamba a beet, ndi Swiss chard zonse ndizochokera kuchitsulo. Ndipotu, magalamu 100 a sipinachi ali ndi chitsulo chochuluka kuposa nyama yofiira, mazira, nsomba ndi nkhuku. Mutha kuwonjezera masamba obiriwira ku smoothies, kudya saladi, kusonkhezera mu supu ndi ma curries, kapena zokhwasula-khwasula pa tchipisi ta kale. Simumakonda kale? Masamba nawonso ndi abwino. Broccoli ndi Brussels zikumera ndi magwero abwino achitsulo.
6. Mbatata
Mbatata yocheperako imakhala ndi ayironi yokwanira ngati sinasende. Mbatata yayikulu yosasenda imatha kukhala ndi 18% yachitsulo chomwe mumafunikira tsiku lililonse. Choncho wiritsani, kuphika, puree, koma kumbukirani - ndi peel. Mbatata imakhala ndi pafupifupi 12% ya mtengo watsiku ndi tsiku.
7. Bowa
Bowa akhoza kukhala gwero labwino la chitsulo, koma ngati mutadya mitundu ina, monga bowa wa batani ndi bowa wa oyisitara. Portobello ndi shiitake alibe chitsulo chochuluka. Phatikizani bowa ndi tofu ndi zitsamba, kapena sakanizani ndi nyemba ndi mphodza.
8. Mtima wa kanjedza
Palm heartwood ndi chinthu chodyedwa chomwe chimachokera ku mphukira kapena mkati mwa tsinde la kokonati kapena palmu ya acai. Chikho chimodzi cha masamba otenthawa chimakhala ndi pafupifupi 26% ya mtengo watsiku ndi tsiku wachitsulo. Mitima ya palmu imakhala ndi mawonekedwe olimba komanso osalowerera ndale, zomwe zimawapangitsa kukhala otchuka popanga "zakudya zam'madzi" zamasamba komanso zotsekemera zotsekemera.
9. Msuzi wa phwetekere ndi tomato wouma padzuwa
Tomato waiwisi sangakhale ndi chitsulo chochuluka, koma phala la phwetekere ndi tomato wouma padzuwa amapereka 22% ndi 14% ya DV kwa theka la chikho, motsatana. Gwiritsani ntchito phala la phwetekere kuti mupange msuzi wa spaghetti, kapena onjezerani tomato wodulidwa wodulidwa ku saladi ndi chimanga.
10. Zipatso
Nthawi zambiri zipatso sizikhala ndi chitsulo chochuluka, komabe pali zochepa. Mulberries, azitona (mwaukadaulo zipatso), ndi prunes ali ndi chitsulo chochuluka. Zipatsozi zilinso ndi vitamini C, zomwe zimathandiza kuti thupi litenge ayironi.
11. Mbewu zonse
Idyani mbewu zamitundumitundu ndipo muzidya pafupipafupi. Malinga ndi Healthline, amaranth, oats, ndi spelled ndi magwero abwino achitsulo. Pangani chimanga ndi makeke athanzi kuchokera kwa iwo.
12. Chocolate Wamdima
Chokoleti chakuda ndi cholemera osati mu antioxidants, komanso chitsulo - 30 g ili ndi pafupifupi 18% ya mtengo watsiku ndi tsiku. Lilinso ndi manganese, mkuwa, ndi magnesium, zomwe zimapangitsa kuti zikhale chakudya chapamwamba. Ichi ndi chifukwa chabwino chodyera chidutswa chimodzi kapena ziwiri za chokoleti chakuda tsiku ndi tsiku.
13. Mose
Molasses kapena molasses, zomwe zimapangidwa ndi shuga, zimakhala ndi 7,2 magalamu achitsulo pa supuni ya 2, malinga ndi VRG. Komabe, si aliyense amene angadye ndi spoons, choncho yesani kuwonjezera pa zophika za vegan.