Iron kuchepa magazi m'thupi si matenda osowa kwambiri, ngakhale kuti nthawi zambiri amapezeka. Tangoganizani, pang'ono malaise, kupuma movutikira, kusowa chilakolako - tidzalemba zonse ku autumn melancholy. Ndipo ndi bwino ngati pakapita nthawi kusowa kwachitsulo kumawonjezeredwa, ndipo ngati sichoncho? Zogulitsazi zidzakuthandizani kulipira pang'ono chifukwa cha kusowa kwa chinthu chofunika kwambiri m'thupi lanu.
Zakudya Zam'madzi
Zina mwa izo ndi mamazelo ndi ziphuphu, magalamu 100 omwe amakupatsirani chitsulo tsiku lililonse. Oyisitara amakhala ndi 5.7 mg yachitsulo, sardines zamzitini-2.9, zamzitini tuna-1.4, shrimp-1.7 mg.
Nyama
Nyama yofiirira yakuda ndi nyama yonyamula ndi gwero labwino kwambiri lachitsulo. Chiwindi cha mwana wamphongo chimakhala ndi 14 mg yachitsulo (pa magalamu 100 a chinthucho), mu nkhumba-12 mg, mu nkhuku-8.6, mu ng'ombe-5.7. Poyerekeza, nyama yakuda ya nkhuku imakhala ndi 1.4 mg yachitsulo, ndipo 1 yokha ndiyopepuka.
Mbale
Maphala ambiri am'mawa kapena chimanga - chimanga, chimanga, buledi amapindulitsanso ndi chitsulo. Kuphatikiza apo, ali ndi michere yambiri komanso chakudya chokhazikika kuti akhale ndi mphamvu kwanthawi yayitali. Mkate wa rye uli ndi 3.9 mg yachitsulo pa magalamu 100 a mankhwala, tirigu chinangwa-10.6 mg, buckwheat-7.8, oatmeal-3.6.
Tofu Tchizi
Pakati pa galasi la tofu, padzakhala gawo limodzi mwa magawo atatu azitsulo tsiku lililonse. Tchizi titha kuwonjezeredwa mu saladi kapena kugwiritsa ntchito mchere.
Mitundu
Nyemba zophika zimakhala ndi chitsulo chochuluka, choncho theka chikho cha mphodza chimakhala ndi theka la mlingo wake watsiku ndi tsiku. Nandolo imakhala ndi 6.8 mg wachitsulo pa magalamu 100, nyemba zobiriwira-5.9, soya-5.1, nyemba zoyera - 3.7, red-2.9 mg.
Mtedza ndi mbewu
Mtedza ndi gwero labwino kwambiri lachitsulo. Mwachitsanzo, magalamu 100 a pistachio amakhala ndi 4.8 mg ya mankhwalawa, mu mtedza-4.6, ma almond-4.2, cashews-3.8, walnuts-3.6. Chitsulo cholemera kwambiri kuchokera ku mbewu - sesame-14.6 mg, komanso mbewu za dzungu - 14.
Zipatso ndi ndiwo zamasamba
Chitsime chabwino chachitsulo ndimasamba obiriwira amdima, monga sipinachi-3.6 mg, kolifulawa ndi maburusi-1.4 ndi 1.3 mg, motsatana, broccoli-1.2 mg.
Ma apricot owuma amakhala ndi 4.7 mg yachitsulo, prunes - 3.9, zoumba -3.3, mapichesi owuma-3 mg. Zipatso zouma zimathandizanso kuchepa magazi m'thupi kapena kupewa.
Kuchokera pamasamba, parsley ndiye mtsogoleri wazitsulo - 5.8 mg, artichokes-3.9 mg. Mu magalamu 100 a molasses - 21.5 mg yachitsulo.
Zomwe mungadye kuti muthandize thupi lanu ndi kuchepa kwa ayoni kusowa magazi?
1. Tsamira ng'ombe, nyama ya nkhumba kapena nsomba.
2. Mazira okazinga ndi zitsamba ndi saladi wa masamba.
3. Pate wa chiwindi. Idzakhala bwino chosakanikirana ndi sauerkraut.
4. Zikondamoyo za nsomba ndi sipinachi - nkhonya ziwiri zachitsulo.
5. Msuzi wa mtedza wa mtedza, mtedza wa paini, mtedza, mtedza, maamondi.