Akatswiri a zaumoyo awerengera kuti amayi ali ndi zifukwa zosachepera zisanu zoperekera chidwi kwambiri pakudya kwachitsulo chokwanira. Amapezeka muzinthu zambiri za zitsamba, amapereka mphamvu, amateteza ku chimfine, amapindulitsa amayi apakati, ndipo, akagwiritsidwa ntchito moyenera, amateteza ku Alzheimer's mu ukalamba.
Madokotala amanena kuti kutenga zitsulo zapadera zachitsulo nthawi zambiri zimagwirizanitsidwa ndi chiopsezo cha chitsulo, chomwe chimakhala chovulaza thanzi - makamaka kwa amayi achikulire. Choncho, ndi bwino kudya zakudya zomwe zili ndi iron.
Limodzi mwamalingaliro olakwika omvetsa chisoni a anthu odya nyama ndi lakuti chitsulo chimapezeka kokha ku nyama, chiwindi ndi nsomba. Izi siziri zoona: mwachitsanzo, chokoleti chakuda, nyemba ndi sipinachi zimakhala ndi chitsulo chochuluka pa gramu ya kulemera kuposa chiwindi cha ng'ombe! Mwa njira, milandu ya chitsulo chosowa magazi m'thupi mwa anthu odyetsera zamasamba sichiwoneka kawirikawiri kuposa odya nyama - kotero palibe mgwirizano womveka pakati pa kuchepa kwa magazi m'thupi ndi zamasamba.
Magwero olemera kwambiri achitsulo chachilengedwe ndi (motsika): soya, molasses, mphodza, masamba obiriwira (makamaka sipinachi), tofu tchizi, nkhuku, tempeh, nyemba za lima, nyemba zina, mbatata, prune juice, quinoa, tahini, cashews. ndi zina zambiri zamasamba (onani mndandanda wowonjezera mu Chingerezi, komanso mu Chirasha wokhala ndi chidziwitso chazakudya zachitsulo).
Chisangalalo
Iron imathandizira kutulutsa mpweya m'thupi kuchokera ku hemoglobin m'maselo ofiira amagazi. Choncho, zikuwoneka kuti kudya chitsulo chokwanira kuchokera kuzinthu zachilengedwe kumapereka mphamvu ndi mphamvu tsiku ndi tsiku - ndipo izi zikuwoneka ngati mukuchita masewera olimbitsa thupi kapena ayi.
chitetezo chozizira
Iron imathandizira thupi kulimbana ndi matenda, chifukwa imakulitsa kuyamwa kwa mavitamini a B, ndipo potero kumalimbitsa chitetezo chamthupi.
Thandizo ndi masewera olimbitsa thupi
Kufalitsidwa kwaposachedwa mu Science Journal of Nutrition kumasonyeza kugwirizana kwachindunji pakati pa kudya zakudya zokwanira zomwe zili ndi iron ndi kupambana kwa maphunziro olimbitsa thupi mwa amayi. Amayi omwe alibe chitsulo amatha kuphunzitsidwa bwino komanso mopanda nkhawa kwambiri pamtima!
Mimba
Mimba ndi nthawi yofunika kwambiri kuti mayi azidya ayironi mokwanira. Kuperewera kwachitsulo kungayambitse kulemera kwa mwana wosabadwayo, kusokonezeka kwa mapangidwe a ubongo wa mwanayo ndi kuchepa kwa malingaliro ake (kukumbukira ndi luso lodziwa bwino magalimoto kumaipiraipira).
Chitetezo ku matenda a Alzheimer's
Awiri mwa atatu mwa odwala Alzheimer ndi akazi. Nthawi zambiri, matendawa amayamba chifukwa ... kudya kwambiri ayironi! Ayi, ndithudi osati ndi sipinachi - ndi zakudya zowonjezera zakudya zomwe mlingo wachitsulo ukhoza kukhala woopsa kwambiri.
Kodi mayi amafunikira iron yochuluka bwanji? Asayansi awerengera: amayi azaka zapakati pa 19 mpaka 50 ayenera kudya mamiligalamu 18 achitsulo tsiku lililonse, amayi apakati - 27 mg; pambuyo pa zaka 51, muyenera kudya 8 mg wa chitsulo patsiku (osapitirira izi!). (Mwa amuna, kudya kwachitsulo kumakhala pafupifupi 30% kutsika).