Ukupheka kwiSicwangciso esingadliyo Sondlo esingasisidlo
Njengomdaka kubalulekile ukunyamekela izondlo ezimbalwa kwisondlo sakho, phakathi kwazo iiprotheyini, i-calcium, i-vitamin B12, i-omega-3 fatty acids kunye nentsimbi. Akunjalo ukuba akunakwenzeka-ngaphandle kwevithamini B12, ukutya okuninzi okusetyaleni kubandakanya ezi zondlo. Nangona kunjalo, oku kutya akusoloko kuphakamileyo kwengqondo, kwaye imithombo esekelwe kwisitrasi ngokukhethekileyo iza ne-caveat.
Xa ungenayo insimbi eyaneleyo uya kuba nexhala, ubuthathaka, kwaye uzive ubanda, phakathi kwezinye iimpawu . Ukuhlolwa kwegazi elula-akukho nto iyanzima-inokuqinisekisa ukuba unesia ye-anemia. Kule ngxaki ugqirha wakho unokuncoma isinyithi esongezelelweyo ngokutya kwakho kunye nokuncedisa.
Heme vs. Non-Heme Iron
Ukuncedisa kulula ukuyithatha, kodwa uqala kuphi ngokutya kwakho? Okokuqala, kufuneka wazi ukuba kukho iintlobo ezimbini zesinyithi: i-heme kunye non-heme. I-Heme isinyithi ivela ngokuyinhloko kwimvelaphi yezilwanyana-inyama ebomvu kunye neentlanzi zasemhlabeni, umzekelo. Olu hlobo lugcinwa lula kumzimba wakho.
Intsimbi engekho-heme ngokuyinhloko esuka kwimithombo yezityalo-imifuno, imifuno enamagqabi njengepinashi, ivelisa okusanhlamvu kunye neenhlamvu, i-tofu, i-nut kunye nembewu, izithelo ezomileyo kunye nemifuno efana ne-asparagus kunye ne-broccoli ininzi. Njengomhlaza, oku kukutya kufuneka ugxile ekufumaneni ngaphezulu. Ngenhlanhla, bonke bafikeleleka lula kwaye banikezela izibalo ezondla ukondla, ngaphezu kweyesinyithi.
Ulwalamano oluthile
Nanku kuza i-caveat: nangona i-iron-non-heme iyinto elula ukuyifumana, umzimba awuwucongi ngokulula nje nge-heme yensimbi. Unokukunceda umzimba wakho ngokudibanisa oku kutya kunye neentyantyambo ze-vitamin C eziphathekayo ezinjenge-citrus nezandi ze-citrus, iziqhamo ezinjenge-strawberry, kunye nemifuno enjenge-bell pepper. Baza kunceda umzimba wakho uthathe enye insimbi kwaye ufumane amazinga akho abuyele eqhelekileyo.
Kusenokwenzeka ukuba uye wakuva ukuba ikhalsiyamu inciphisa ukuchithwa kwesimbi. Xa kuziwa kwisinyithi esingenayo i-heme, uphando luxutywe, kodwa ukusebenzisana kunokuxhomekeke kwimizi. Ngamanye amazwi, i-calcium inokunciphisa ukungabikho kwe-heme ukutshatyalaliswa xa kuthengwa ngexabiso elikhulu.
Ezinye ukutya ezizityebi zesinyithi ezifana nesipinashi nazo ziphezulu kwi-calcium, kodwa ngaphandle kokuba uthatha i-calcium isongezelelo semali ngokuqhelekileyo ayiyi kuphazamisa ukutywala. Kwakhona, ukutya okunentshonalanga ephakamileyo kuphakanyiswe njenge-vitamin C, ekwazi ukulinganisa le miphumo. Ukutya kwakho kunokukunceda ubone ukuba i-calcium eninzi kangakanani kwaye ukuba ufumana i-calcium ngokwaneleyo kwimithombo yezilwanyana.
Ingakanani Insimbi Endiyidingayo?
Kuxhomekeke kwiminyaka yakho.
- Umyinge onempilo oneminyaka engama-19 ubudala kwaye udinga i-8mg ngosuku.
- Abafazi abaneminyaka eyi-19-50 ubudala badinga i-18mg.
- Iimfuno zabasetyhini ziwela kwi-8mg emva kweminyaka engama-51.
- Abafazi abakhulelweyo badinga insimbi engaphezulu-malunga ne-27 mg.
- Ukuqhagamshelana nabafazi badinga insimbi engaphantsi-malunga ne-9mg.
Khumbula ukuba ezi zinto zinconywa imihla ngemihla ziba ngumntu omdala osempilweni. Nangona iimfuno zakho ezikhethekileyo zingahluka, yazi ukuba iipesenti zeesitriki eziqikelelwa ngezantsi zisekelwe kwi-intake ephakanyisiweyo ye-iron 18mg ngosuku. Ukutya kunye nentsimbi engama-6mg ngokukhonza, umzekelo, unikela nge-milligrams ezi-6 ezi-18 eziphakanyisiweyo, okanye iipesenti ezingama-34 zemali yakho yansuku zonke. Akunakukufumana yonke into, kodwa iiresiphi kunye neebhanki ezingezantsi ziqala ukuqala.
Yafutshane
Ukutya kwasekuseni okudlulileyo-ukutya okutyebileyo, ukondla isonka, i-oatmeal, kunye namaqanda, umzekelo-inetsimbi. Bambane nabo kunye nezinye izithako zemifuno ephezulu ezinjengeemifuno ezinamaqabunga, ubhontshisi kunye nemigodi yokudala izitya, i-pizzas, i-tacos, kunye nokunye.
Uza kuqala usuku lwakho oluqinile ngala maphephe. Xa bekhonza, banikezela ubuncinane iipesenti ezingama-20 zesitrato ngasinye sensimbi (okungenani ama-4mg okanye ngaphezulu). Eminye imiphumo emibini yokutya okunokutya idibene kunye.
Ukupheka rhoqo ngesidlo se-vitamin C esityebileyo ekuncedeni ukuba uthathe insimbi. Iglasi le-orange okanye i-tomato juice, isiqingatha se-orange elicucile okanye i-grapefruit, okanye indebe ye-strawberries, i-melon, i-chinese, okanye i-kiwi zikhethi ezilungileyo.
I-Bean White Bean yaseKhabhinethi yase Pizza
Zininzi izithako kule pizza zinika inxalenye yentsimbi-ufumana 6mg (34 ekhulwini) phakathi kweembotyi ezimhlophe, i-pita yengqolowa, i-marinara kunye nesipinashi.
Iikhiloji ezingama-393 ufumana iphrotheni engama-23g, i-58g ye-carbohydrate, i-12g fiber (iipesenti ezingama-47), kunye neepesenti ezingaphezulu kwama-20 ekujoliswe kuzo kwiithamini ezili-16 ezahlukeneyo kunye neemaminerali.
I-Kale kunye nePotato Hash Nge-Egg ediyiweyo kunye neTatato
I-Kale kunye namazambane yinkwenkwezi incedisa ininzi yesinyithi kule ndawo. Inika iipesenti ezingama-27 zetekisi nganye (malunga ne-5mg).
Iikhiloji ezingama-417 ufumana iiprotheni ezingama-18g, i-55g i-carbohydrate, i-8g i-fibre (iipesenti ezingama-34), kunye neepesenti ezingaphezulu kwama-20 ekujoliswe kuyo kwi-vitamines ezili-17 kunye neemaminerali ezahlukeneyo. Kukho phantse i-vitamin C yakho ephakanyisiwe apha, ekuncedeni ukuba uthathe isinyithi ngokufanelekileyo.
ISinishi yeSpinishi kunye neFeta Oatmeal Bowl
Apha, i-oatmeal, isipinashi, kunye neqanda zidibanisa ukunikela ngeepesenti ezingama-23 zesitrari sakho (malunga ne-4mg).
Iikhiloji eziyi-309 ufumana iproteinyini engama-19g, i-34g carbohydrate, i-5g fiber (iipesenti ezingama-20), kunye nangaphezulu kweepesenti ezingama-20 ezijolise kuzo kwii-vitamine ezili-14 ezahlukeneyo kunye neemaminerali.
I-Roasted Root Veggie Breakfast Tacos
Inkomishi yamabhontshisi amnyama akhonkcisiweyo ngokubanzi ihlinzeka ngeepesenti ezingama-27 zesitrari sakho (malunga ne-5mg). Kule recipe, banegalelo kwi-22 ekhulwini (4 mg).
Yintoni enye uyenayo? Ngaphantsi kwama-khalori angama-300, nandipha iprotheni ye-10g, i-48g ye-carbohydrate, i-12g fiber (iipesenti ezingama-47), kunye neepesenti ezingaphezu kwama-20 ekujoliswe kuzo kwii-vitamine ezili-8 ezahlukeneyo kunye neemaminerali.
Ukutya kunye neDina
Qhubeka uphawula isinyithi kulo lonke usuku ngokugxila kwiinqolowa eziqiniweyo, amagqabi, kunye nemifuno emifino emnyama efana nesipinashi. Ziqhayisa iingcamango ezinomdla kakhulu kwaye kufuneka zifakwe kwisondlo sakho nokuba ungakhange ukhangele ukongeza isinyithi.
Isikolo ngasinye sinika okungenani iipesenti ezingama-20 zentsimbi yesitya nganye. Ezi sixhenxe ze-11 zibonelela nangaphezulu kweepesenti ezingama-20 zexabiso le-vitamin C ezicetyiswa imihla ngemihla, kukunceda ukuba ufumane insimbi ngokufanelekileyo.
Unokuphinda uqhathanise nesidlo sakho kunye nale yeekhalori ephantsi, iziphuzo ezinokusetyenziswa kwevithamini C:
- I-Strawberry Basil Sparkler: iipesenti ezingama-38 i-vitamin C ngokukhonza
- I-Ginger Fizz ye-Cherry ehlaziyayo kunye neNandi: iipesenti ezingama-24 i-vitamin C ngokukhonza
- I-Strawberry Green Tea Ice Cubes kwiManzi: iipesenti ezingama-22 i-vitamin C ngokukhonza
I-Black Bean Arugula Tostadas
Phantse nayiphi na isidlo kunye neembotyi ziqiniseke ukuba ziphezulu ngentsimbi. Apha, i-salsa yongeza enye i-26 pesenti yentsimbi (6mg).
Ngaloo nto ufumana i-461 i-protein ye-nutrient-calories-19g protein, i-70g i-carbohydrate, i-21g fiber (iipesenti ezingama-84), kunye neepesenti ezingaphezu kwama-20 ekujoliswe kuyo kwi-vitamine ezili-11 ezahlukeneyo kunye neemaminerali. Yaye nangona ubuninzi be-vitamin C abukho ngaphezu kweepesenti ezingama-20, kufutshane kakhulu ne-18.
Vegan Red Curry I-Lentil Soup Nge Kale
Imifuno kwakhona kwakhona inkwenkwezi yeresiphi. I-lentils kule ndawo idla i-30 pesenti yentsimbi nganye ngokukhonza (malunga ne-5mg). I-Kale iqulethe encinci yesinyithi kwaye, kunye neetamatato, inika inani elikhulu levithamini C.
Iikhiloli ezingama-232 uphinde usebenzise iiprotheni eziyi-12g, i-32g i-carbohydrate eyinkimbinkimbi, i-10g fiber (iipesenti ezingama-40), kunye neepesenti ezingaphezu kwama-20 ekujoliswe kuzo kwi-vitamine ezili-12 kunye nezamaminerali ezahlukeneyo, kuquka i-52 ekhulwini ye-vitamin C.
I-Kale kunye ne-Lentil edibeneyo ngePatato
Inkwenkwezi ezifanayo ezivela kwisitya esingentla ziguqulwa kwisitya esihlukileyo ngokupheleleyo kunye ne-29 yeesenti yentsimbi (malunga ne-5 mg).
Iikhiloli ezingama-237 ufumana iiprotheni ezingama-13g, i-42g ye-carbohydrate, i-10g i-fibre (iipesenti ezingama-40), kunye neepesenti ezingaphezu kwe-20 ezijoliswe kuzo kwi-vitamine ne-amaminerali ezi-13, kuquka i-136 ekhulwini ye-vitamin C!
I-Yellow Yellow neQuinoa
Uya kufumana ubuncinci bensimbi ukuba ukhetha iipeya okanye i-lentils kule ndawo. Kanye kunye ne-quinoa, amanani anqongophe ukuya kuma-25 ekhulwini kwintsimbi nganye (5mg).
Esi sidlo siqulethe iikholori ezingama-330, iiprotheyini ezingama-18g, i-59g i-carbohydrate, i-fiber ye-16g (iipesenti ezingama-64), kunye neepesenti ezingaphezulu kwe-20 ekujoliswe kuzo kwii-vitamine ezili-8 ezahlukeneyo kunye neemaminerali.
Isaladi seVin Vegetable Quinoa
Ikomityi ye-asparagus iyamangalisa insimbi-inika malunga neepesenti ezili-16 zomnqopho wakho wemihla ngemihla. Uyakuhlangabezana neepesenti ezingama-25 zesicwangciso sakho somhla (4mg) xa udibanisa kunye neepeas kunye ne-quinoa kwesi silo.
Iikholori eziyi-265 ngokukhonza ziza neprogram ye-10g, i-37g ye-carbohydrate, i-8g fiber (iipesenti ezingama-32), kunye neepesenti ezingama-20 ezijoliswe kuzo malunga ne-vitamins ehlukeneyo kunye namaminerali angama-9.
I-Spring Baked Pasta I-Lemon Ricotta
I-Asparagus ayiyona inkwenkwezi yesi sidlo, kodwa esi sivuno sesityebi esinesitye sinywe phakathi kwepeni yengqolowa kunye ne-kale. Ukutya okuthathu kunye neepesenti ezingama-25 zeenjongo zakho zentsimbi yemihla ngemihla (5mg).
Iikhiloji ezingama-344 ngokunikezela nge-protein ye-19g, i-44g ye-carbohydrate, i-6g fiber (iipesenti ezingama-24) kunye neepesenti ezingama-20 ezijoliswe kuzo kwiithamini ezili-13 ezihlukeneyo kunye namaminerali. I-Vitamin C isondeza kwiipesenti ezingama-95 zomgomo wakho wosuku.
I-Quinoa yaseMedithera ekhutshwe ngePeppers
Iipilisi zeBell zihlala zifakwe ngenkomo yenkomo yenkomo okanye inkukhu. Le nguqulo yemifuno iphuma inyama kodwa ayilahlekelwa yintsimbi. I-quinoa kunye ne-chickpeas zinika ininzi-i-25 ekhulwini lakho (4mg).
Kukho ama-khalori angama-346, i-13g protein, i-51g ye-carbohydrate, i-11g fiber (iipesenti ezingama-44), kunye neepesenti ezingaphezulu kwama-20 ekujoliswe kuyo kwi-vitamine ezili-12 kunye neemaminerali ezahlukeneyo. I-bell pepper kunye neetamatato zifaka ininzi ye-vitamin C-220 ekhulwini lakho!
Gcina i-Asparagus edibeneyo ne-Bell Pepper kunye neCashews
Insimbi engamashumi amabini anesibini (4mg) iyamangalisa ngesitya esenziwe kuphela ngamagqabi kunye namantongomane. I-Asparagus kunye ne-cashews ngokukhethekileyo zinika ezininzi izondlo.
Jabulela esi sidlo kuphela ngama-calorie angama-302, kunye neeprotheyini ezingama-9g, i-25g ye-carbohydrates, i-4g fiber (iipesenti ezili-16), kunye neepesenti ezingaphezulu kwama-20 ekujoliswe kuyo malunga ne-vitamine ezili-9 kunye neemaminerali ezahlukeneyo. Iintlobo zeentlobo ze-vitamin C ezicebileyo zihlawula ngeepesenti ezingama-107 zexabiso lakho eliphakanyisiweyo.
Umvuzo ogqithisiweyo waseMeditera
Yidla le saladi uze ungeze i-21 ekhulwini yensimbi (4mg) kwibala lakho lemihla ngemihla. Njengazo zonke iiimbotyi, i-chickpeas yintsimi ecebileyo yesondlo.
Isaladi inika isidlo sonke. Unama-calori angu-383, iiprotheyini eziyi-14g, i-32g carbohydrate, i-9g i-fibre (iipesenti ezingama-36), kunye neepesenti ezingaphezulu kwama-20 ekujoliswe kuyo kwi-vitamine ezili-11 ezahlukeneyo kunye neemaminerali.
I-Sesame eSomnyama i-Tofu iHlatshi yeHlabathi kunye nePeanut Idiza i-Sauce
I-Tofu yinto eqhelekileyo yokutshintsha inyama kwimifuno yemifuno. Yenziwe nge-soy, iqulethe iprotheni. Ezi ziqhamo zasehlotyeni zineentsimbi ezingama-21 (malunga ne-4mg). Ibhotela ye-peanut igalela enye, nayo.
Kukho ama-calorie angama-410 ngokukhonza, i-protein ye-20g, i-39g ye-carbohydrate, kunye ne-5g fiber (iipesenti ezingama-20). Iifithamini ezili-12 ezihlukeneyo kunye neemaminerali ziqulethe ngaphezu kweepesenti ezingama-20 ezijoliswe kuzo.
Ukutya
Ukuqhawula nayiphi na injongo kwinxalenye encinci, ephathekayo yindlela efanelekileyo yokuyifezekisa. Xa kuziwa ekuhlangabezaneni neenjongo zesondlo, oku kuthetha ukufumana isisombululo kwisondlo ngasinye, kubandakanya ukutya okuninzi.
Fumana iziqhamo ezomileyo njengee-apricot ezomileyo, iinqatha ezifana ne-cashews kunye ne-alimondi, iimbewu ezinjengeengqimba okanye i-sunflower, zicebisa okusanhlamvu, okanye i-salad encinci okanye i-broccoli eluhlaza ifakwe kwi-hummus okanye i-tahini. Zizo zonke ukutya okungaxilwanga okuqulethe insimbi. Bambane kunye neengcezu ezimbalwa ze-citrus okanye i-strawberries ezincinci ukwenzela ukwandisa ukufumaneka kwesinyithi.
Unokudibanisa nezinye ezimbalwa zezi zokutya ukwenza isitya sokuxuba umtya.
Umxube weNtshuzi weNtshuzi
I recipe ichanekileyo. Ukudibanisa i-cereal ephucukileyo eneentsimbi ezityebileyo zetsimbi ezifana ne-cashews kunye ne-almonds, into encomekayo, kunye neziqholo ezichasayo zokunwa kweminwe enesicatshulwa seesenti ezingama-21 ekusebenzeni (malunga ne-4mg)
Njenge-snack, yincinci ephezulu kwiekhalori, ixhomekeke kwi-226 ngokukhonza. Kodwa inika iproteinyini kunye ne-fiber: 5g ne-3g, ngokulandelanayo.
Dessert
Awukwazi ukushiya i-dessert xa usasaza inkunkuma yakho yesinyithi yonke imini. I-dessert enesityebi esinobutyebi iya kubangela inxaxheba yakho yonke imihla.
I-Peanut Butter Cup Cup Chia Pudding
Imbewu ye-Chia iyamangalisa yonke indawo. Ziyimithombo enkulu yefiber, ziqulethe iprotheni, i-omega-3 ephilileyo-intliziyo kunye nentsimbi. Kanye nebhokisi ibhotela, banegalelo le-22 ekhulwini (malunga ne-4mg) yentsimbi.
Iprofayili yesondlo epheleleyo yendawo yokutya nayo iyamangalisa. Isalathisa kwii-calories ezingama-415, i-protein ye-20g, i-40g ye-carbohydrate, i-17g fiber (iipesenti ezingama-68), kunye neepesenti ezingaphezu kwe-20 ekujoliswe kuyo kwi-vitamine ezili-11 kunye neemaminerali ezahlukeneyo.
ILizwi
Kunokwenzeka ukuba ufumane isinyithi esaneleyo kwisidlo semifuno xa ukhetha ukutya okunesondlo kunye nokubambisana kunye nezixhobo zokuxhamla ezifana ne-vitamin C. Hlanganisa uphinde ufanisane nezidlo zokutya, isidlo sesidlo, isidlo sakusihlwa, ukutya okutywala kunye needyuli ezichazwe apha ukuze wenze isicwangciso sokutya esipheleleyo esanelisa thandayo.
Ukuba iziphumo zakho zokuvavanya ngegazi zibonisa ukuba isinyithi esincinane okanye ukuba ungayiqapheli utshintsho kwindlela ozivakalelwa ngayo, yenza okusemandleni akho ukuba usebenze kunye nesondlo. Unako ukucebisa izisombululo ezihambelana nemeko ethile kwaye unokuncoma izixhobo zesebe zokukunceda ukulinganisela amanqanaba akho. Zifumaneka kwi-counter kwaye ngenhlanhla azibizi kakhulu.
> Imithombo:
> Gaitán DA, Flores S, Pizarro F, Olivares M, Suazo M, Arredondo M. Impembelelo ye-calcium kwi-non-heme iron, i-efflux, kunye nezothutho kwiiseli ze-epithelial ezifana namagciwane (i-Caco-2 cells). I-Biol Trace Elem Res. 2012; 145 (3): 300-3.
> I-Grinder-pedersen L, i-Bukhave K, i-Jensen M, iHøjgaard L, i-Hansen M. Calcium ebomini okanye ukutya okunamandla e-calcium ayiyikuvimbela ukungabikho komnxeba-intsimbi ekudleni konke okudliwe ngaphezu kwexesha le-4-d. Am J Clin Nutrition. 2004; 80 (2): 404-9.
> IiNational Institutes of Health Office of Supplementary Supplements. Ishicilelo seNsimbi. 2016.
> Thompson BA, Sharp PA, Elliott R, Fairweather-tait SJ. Umphumo wokuvimbela i-calcium kwi-non-heme iron absorption ingahambelana nokutshintshwa kwe-DMT-1 kwi-memical membrane ye-enterocytes. J Agricultural Food Chem. 2010; 58 (14): 8414-7.
> Ríos-castillo I, Olivares M, Brito A, De romaña DL, Pizarro F. Inyanga enye yokuxhaswa kwe-calcium ayichaphazeli ukungena kwenkunkuma: ityala elilawulwa ngokungenamthetho. Ukutya. 2014; 30 (1): 44-8.