1 - Nei Muviri Wako Unoda Iron?
Iron inokosha pakugadzira hemoglobin, puroteni inobvumira masero matsvuku eropa kutakura okisijeni kumativi ose emuviri wako. Ichowo chikamu chemyoglobin - iyo yakafanana ne hemoglobin, asi inowanikwa mumasero ako masero.
Kana iwe usingakwanisi kuwana iron yakawanda, unganzwa uchinetseka uye iwe ungaguma neine iron-inoshaya anemia. Ivhareji yemurume mukuru inoda ma 8 milligrams (mg) yesimbi pazuva - mukadzi uyo achiri kutora nguva yake anoda 18mg pazuva.
Dare resimbi rinowanikwa mune zvose zvekudyara uye zvekudya. Kana iwe uchida kuwedzera kukunda kwako kwesimbi, hezvino gumi nematanhatu.
2 - Oysters
Oysters inonyanya kukosha yesimbi. Kushanda kwemasvondo matanhatu akasiiwa anenge ane 4mg yesimbi. Iyo inewo ma-43 makorikori, 50mg ye calcium, uye 5g yeprotini.
3 - Mhete dzechichena
Mbeu tsvuku ndeyemiti yakanaka yakabva kune iron. Rimwe hafu-mukombe inoshumira inopfuura 3mg yesimbi. Iyo hafu yekapu yekushumira inewo 6mg fiber uye 500mg potassium. Iyo inewo mapuroteni akawanda uye calcium, B mavitamini, uye antioxidants.
4 - Nguruve Chiropa
Chiropa chechipfuwo chinonyatsozivikanwa sechinhu chesimbi - uye nechikonzero chakanaka. Chikamu chimwe chechiropa chinopfuura 4mg yesimbi. Ihwowo hunonyanya kukosha kweproteiniti, B-yakawanda mavitamini, vitamini A, uye ine 33 Kune Unyanzvi Hwenyika Dzose ye vitamini D. Zvose zvinoda kusvika 130 makori.
5 - Lentils
Lentils imwe imwe yemiti inoshandiswa yesimbi inopfuura 3mg yesimbi muhafu yekapu inoshumira. Lentils zvakare yakakwirira mufiber - anenge 8mg. Mukuwedzera, lentiy yakakwirira muprotheni, B mavitamini, magnesium, uye zinc.
6 - Chiri Chocolate
Hapana chinoita kuti tifare kupfuura kuwana kuti chokoti yakakunakira iwe, uye inosvika kuti chocolate yakasviba ndiyo yakanakisisa inobva simbi, pamwe ne antioxidants. Kushumira kwechokoti yakasviba (45-59 muzana yekakoo solids) inoda kusvika 3.5mg yesimbi. Inayo ine 232 makorikori, saka usapfuura.
7 - Canned Tuna
Canned tuna ndiyo nzvimbo yakawanda yesimbi. Chimwe che 6-ounce chingave chetuni chinopfuura 2,5mg yesimbi, pamwe chete nemavitamini akawanda eB, pamwe chete ne vitamini D. Ichi inewo 400mg sodium, iyo inenge iri pfupi kumusoro. Asi, tuna yekakini ine makirogirini pasi pe 150, chero bedzi iwe ukasarudza rudzi rwakapetwa mumvura, kwete mafuta.
8 - Chickpeas
Chickpeas, iyo inonziwo garbanzo nyemba, yakafuma mune iron. Imwe hafu yekombe yechickpeas inenge inenge 2.5mg yesimbi, pamwe nemamwe emaminera akawanda. Iinewo 141mcg folate, iyo imwe yezvinyorwa zve-B-complex, uye 6g ye fiber - zvose pasi pemakumi mashanu emakori.
9 - Tomato Juice
Tomato juice haina yesimbi yakawanda sezvimwe sarudzo dzedu, asi zvakanaka kuti muve nechinwa. Imwe mukombe wejusi jisi ine 1mg yesimbi. Iinewo lycopene, yakasimba antioxidant, uye vitamini A. Ichowo chitubu chakanaka chemaminerari, asi tarisai kunze kwezvikwata zvakakwirira kwazvo mu sodium.
10 - Zvokudya zvepamusoro
Handizivi kuti nei, asi mbatata haigoni kuwana chikwereti chavanofanirwa, chikafu chinodya. Hakusi chete iyo inokonzerwa ne vitamini C, B mavitamini, asi iyo inowanikwawo zvakanyanya pomeassium. O, uye ivo vakanyanyawo mune iron. Ichokwadi, imwe mbato yakakura yakabikwa pamwe neganda ine inopfuura 3mg yesimbi.
11 - Cashews
Heano chimwe chimiro-based source yesimbi. Mucheka wakakwana seyimbi yakawanda-yakawanda inosvika 2mg yesimbi, Iinewo mavitamini nemaminera pamwe chete nemafuta anogadziriswa anonzi monounsaturated.
12 - Sipinaki
Zvechokwadi, dare ndicho chikonzero Popeye akafuratira pasi ose aya emakona esipinashi. Imwe mukombe we sipinashi yakabikwa ine 6.5mg yesimbi. Iyo inewo inenge 250mg ye calcium uye inopfuura 800mg ye potassium. Iyo inewo vitamini C, vitamin K, uye fiber.
13 - Mvura
Zvinomera, pamwechete nemichero yakawanda yakaoma mvura, yakakwirira musimbi. Rimwe duku bhokisi (rinenge 1/3 mukombe) rinenge 1mg resimbi - kwete rakaipa kusvika pakati pemasikati masikati. Mvura inowedzerawo mu potassium uye inoyevedza inobva B vitamini.
14 - Nguruve Steak
Nzombe ndeyemhando yakanakisisa yematare akachekwa nemhuka. Imwe 6-ounce tenderloin steak inopfuura 3mg yesimbi. Ichowo chinyorwa chinobva zinc, potasium, uye mamwe emaminerari, pamwe nemavhitamini B-12. Izvo zvinewo ma 5g emafuta akazara, saka kugoverwa kwechikamu chinhu chakanaka.
Chinhu
United States Dhipatimendi Rezvekurima Chirongwa Chekutsvakurudza Mune Zita National Nutrient Database ye Standard Standard Release 28. https://ndb.nal.usda.gov/ndb/search.