Enye yezona zinto ziyimfuneko ebalulekileyo ebomini bomzimba wesinyithi. Iim atom zayo zihamba ngeemithwalo zegazi, njengeengqungquthela, zibambe i-oksijeni kwaye ziyikhuphe emiphakeni ibe zizicubu kunye nezitho zomntu, kwaye ibuye ikhuphe i-carbon dioxide. Le nkqubo iqhubeka. "Ixesha lokuphuka" nelithi "elingenalutho" alinikezelwa.
IHeme kunye nentsimbi engeyiyo
Kukho ubudlelwane ngokuthe ngqo phakathi kokunqongophala kwesinyithi kunye nokungabikho kwe-oxygen, ekhokelela ekuphazamiseni imisebenzi yomzimba. Ukukhuseleka komzimba, ukulala, ukukhathala, isikhumba esomileyo kunye ne-membranes, ukuphazamiseka kwamandla engqondo - konke oku kungenxa ye-hypoxia. Nangona kunjalo, ukuba unempawu ezinjalo, ungazami ukuginya izipikili okanye ukusela amanzi anesibindi. Intsimbi yeemvelaphi ezingabonakaliyo inokulimaza impilo yabantu: igazi liba yimbi, iminyango yegazi kunye nemigxobhozo yegazi, inkqubo yokwenziwa kwazo zonke iintlobo zamatye ziba nzima.
Umntu unokutya kuphela umcimbi wezinto eziphilayo. Isixa esaneleyo sensimbi "yesinyithi", ufunda, udla ukutya obunesinyithi (izinga lansuku zonke kubantu 10-15 mg). Insimbi ye-Organic yintlobo ezimbini:
- Enye insimbi itholakala kwimveliso yezilwanyana ezivela kuyo, kwaye ibizwa ngokuba yincenye ye-hemoglobin yezilwanyana, ngoko ke kulula ukuba yenziwe ngabantu.
- Intsimbi engekho-heme yinxalenye yezityalo. Kucaciswa ngakumbi. Kuzo zonke eziza ngokutya, kuphela isahlulo seshumi sensimbi singena kwi-hemoglobin. Ukutya okutyala okuphezulu kwinyoni kunconywa ukudibanisa nezinye ukutya eziqukethe iivithamini C okanye iB 12.
Ziziphi iimveliso ezinentsimbi?
Ngoko, ukuze ube "ne-iron" yempilo, kuyimfuneko ukutya ngokufanelekileyo. Iiprotheni, amafutha, i-carbohydrates, iivithamini, ukulandelela izinto ekudleni kwenza ukuba ukutya okunomsoco kulinganise. Ngokomxholo wentsimbi (nge-100 g yemveliso) indawo ehamba phambili ibambelelwe yinyama kunye nemveliso :
- isibindi (ingulube 20 mg, inkukhu 17 mg, inyama yenkomo 7 mg);
- Intliziyo (inkomo 5 mg, ingulube 4 mg);
- inyama (inyama yesinkwa 4.5 mg, inyama yenkomo 3.5 mg, iwundlu kunye ne-veal 3 mg, ingulube 1.8 mg, inkukhu kunye ne-turkey 1.5 mg).
Emva koko landela intlanzi kunye neentlanzi zaselwandle :
- i-mollusks malunga ne-30 mg;
- mussels 7 mg;
- i 6 Oyster oyster;
- umlambo u-2.5 mg;
- ityhuna 2 mg;
- i-mackerel kunye ne-pike nge-1.7 mg;
- umlambo we-perch - 1.2 mg
- ama-sprats kunye ne-horse mackerel yamagqabi angama-4.5 mg;
- mackerel emathini 3 mg;
- emnyama caviar 2,5 mg.
Iqanda leqanda licebile ngentsimbi:
- inkukhu 4 mg;
- isigxina 2 mg.
Uluhlu lweemveliso zityalo lubandakanya:
- okusanhlamvu (buckwheat 7 mg, oatmeal 6 mg, rye 4 mg, ingqolowa 3 mg);
- izityalo (iilenti kunye nobhontshisi 7 mg nganye, i-peas 1.5 mg);
- imifuno kunye nemifuno;
- siqhamo;
- amajikijolo (cornel 4 mg, cherries nama-raspberries 1.5 mg, ama-strawberries 1 mg);
- amantonga;
- imbewu (ithanga 8 mg, sunflower 5 mg).
Kubalulekile ukukhankanya izithelo ezomileyo :
- iipulo ezomileyo kunye neepereyi 5-6 mg;
- ama-apricots omisiwe 3,2 mg;
- chumisa 3 mg.
Unjani uhlobo lwesinyithi?
Ukungabandakanyeki kwingxabano engapheliyo phakathi kwezilwanyana ezidliwayo kunye nezityalo, kufuneka kuqatshelwe ukuba inyama iyimveliso ebalulekileyo. Ukongezelela kwintetho kunye nevakalelo lokuxhamla ixesha elide, linika umzimba womntu ngobuninzi beivithamini kunye nezinto, kuquka nentsimbi. Ukuba sithetha ngokutya kwenyama ngokubanzi, ngokubhekiselele nasiphi na isidlo esenziwe kwimveliso yezilwanyana, kufanelekile ukubiza umnqweno we-ngulube eninzi kunesitya, kwi-100 g yayo equle i-150% yezinga lemihla ngemihla.
Ukuba usondela kumbuzo wekliniki ngokukhawuleza, kwaye uhamba nesibindi kwiimveliso-nto (oko kukuthi), ngoko imveliso yenyama equkethe isinyithi iyakulungiswa ukusuka kwisisundu esilwe. Kule meko, isixa esikhulu semveliso yesinyithi sikhona kwimfuyo yomrathisi (100 g iqulethe i-30% yesibonelelo somntu ngamnye). Isinyithi esincinci esincinane kwi-veal, kodwa ifunyenwe ngokupheleleyo. Ukongezelela, i-veal kunye nomdlavuza zibhekwa njengowona mzimba wokutya okunomsoco (ubuncinci be-saturation kunye namanqatha kunye neeprotheni).
Iyiphi intlanzi ininzi yentsimbi?
Ukutya okufanelekileyo kuthetha ukubandakanywa kweemveliso zentlanzi ekudleni. Ukuba sithetha ngeensimbi zendalo, ngoko ke intlanzi "yesinyithi" ininzi - i-perch, ityhuna, i-mackerel kunye ne-pike. Bonke abanye abemi olwandle kunye nobunzulu bomlambo: i-pollock, i-salmon e-pinki, i-capelin, i-saury, i-herring, i-horse mackerel, i-carp, i-bream, i-pike ipaki, njl. -ncinci ephantsi kweenkokheli (ukusuka kwi-1 mg okanye ngaphantsi). I-Microelements zinako ukugcina iimpahla zabo ngexesha lotywala kunye nokulondolozwa kwentsholongwane, ngoko iintlanzi ezinamathandle ziyimithombo enobuncwane beesinyithi ekudleni, kwaye azikho ngaphantsi kweesitya ezilungele ukulungiswa.
Iimifuno ezizityebi ngesinyithi
Imifuno equlethe izondlo, iivithamini kunye neemaminerali, kunye nomthamo omkhulu wefayibhile kunye nomgangatho ophantsi weoli, ubaguqulele kuba ookumkani kwitafile kwanoma yikuphi ukutya okuluhlaza. Ukusuka kwimifuno, unokulungisa izitya ezitshisayo kunye nokutya okubandayo, ukutya kunye neziphuzo. Ziyakunikwa isarti, zihlanjululwe kwaye zenziwe ngamathanga. Enye yeenzuzo zezilimo zemifuno ukukwazi ukuyidla eluhlaza.
Naliphi na unyango lwemveliso equkethe isinyithi, lugqatshiwe, nangona akusiyo i-chip yokutya yemifuno. Kwi-100 g ye-artichoke eninzi yesinyithi yi-3.5 mg yale nsimbi yendalo. Indawo yesibini kwinqanaba le-"iron" liyi-asparagus - 2.5 mg, i-chard ne-garlic ithola "ibhusi" ye-1.7 mg. Bonke abameleli bobuzalwana bemifuno bayamemeza abaphumeleleyo kwi-0.8 mg mark.
Ziziphi iziqhamo ezininzi zesinyithi?
Iintsimi zezityalo zikholisa iliso ngobumnandi kwixesha leentyantyambo kwaye zinika iziqhamo ezimnandi, zizityebi kwizinto ezilandelelanayo. Akunakutsholwa ukuba iziqhamo zizinto ezicebile ngentsimbi. Umxholo wayo ophezulu we-2.5 mg ngowama-persimm, iiapulo kunye neepereyitha, iziqhamo eziyi-1.6 mg zesithelo sothando, kunye nemihla yoku-1 mg. Ngokuqhelekileyo umbuzo othi "imveliso eninzi yintsimbi?", Impendulo "iipulole". Nangona kunjalo, inyani le nto kukuba ufumane i-100% yesibonelelo somhla ngemihla uya kudla izityalo ezingama-40 ukuya kwezi-70 ngosuku. Ixabiso lezityalo lifumaneka kumavithamini C no-B 12, okubangela ukuba kubekho ukuchithwa okungcono kwesinyithi.
Kuluphi uluhlaza lukhulu lwesinyithi?
Ingxenye ephezulu yezityalo ezixubayo ibizwa ngokuba yimifino kwaye isetyenziswe ekuphekeni njengesiqhamo, ngenxa yeoli efunekayo. Uhlobo lunike izityalo zegadi eziluhlaza kunye nentsebenziswano ehambelana nensimbi ye- vitamin C kunye ne-aclic acid ye-folic acid. Nangona kunjalo, ukwanelisa intswelo yansuku zonke, indoda iya kufuna isidumbu sonke semifino.
Oluhlaza, isityebi ngesinyithi:
- amaqabunga e-bay 43 mg;
- isipinashi 13.5 mg (ngokungafanelekanga ukugaya ngenxa ye-oxalic acid esekuyo);
- iparsley, idill, i-peppermint 6 mg;
- basil 3 mg;
- cilantro kunye nesilimo esidliwayo esinamagatsha anamanzi 2 mg nganye;
- i-anyanisi eluhlaza 1 mg;
- isaladi ye 0.5 mg.
Ziziphi iinqutyana ezininzi zensimbi?
Igobolondo elukhuni kunye nencoko edlayo - yintoni inyani ekuphekeni. Ukususela kwimbono yempilo nokuphila ixesha elide, izinto ezininzi ezincedo, i-microelements eziphilayo kunye namavithamini zifihliwe phantsi kwegobolondo. Xa i-anemia, ukukhathazeka ngokwemvelo okanye kwengqondo, ukutya okuqinileyo okanye ukulahleka okukhulu kwegazi kufuneka kubandakanyeke ekudleni kwamantongomane, esityebi ngentsimbi:
- i-superister phakathi "kwintambo enzima" kunye ne "intsimbi" iimveliso - iipistachios 60 mg;
- I-nut ye-pine (kwenzululwazi yintsimi yemisedare yomsedare) 5.5 mg;
- iinjongo (ukusuka kwindawo yokujonga ibhodlela kubhekisela kubhontshisi) 5 mg;
- ii-almond kunye ne-cashews 4 mg;
- hazelnut 3 mg;
- walnut 2 mg.
Kukuphi i-cheese yimbi?
I-Cheese iqukethe isinyithi ngobuncinane:
- I-Kostroma, isiDatshi, i-Poshekhon, i-roquefort, i-cheddar 1 mg (nge-100 g yemveliso);
- I-Parmesan neSwitzerland i-0.8 mg;
- i-mozzarella kunye ne-roquefort 0.5 mg.
Ukongezelela, le mveliso enomsoco iyakulungiswa kubisi. Iqukethe i-calcium eninzi kunye ne-magnesium, eyiluncedo kubantu, kodwa iphazamise ukutyunjwa kwesinyithi. Ngaloo ndlela, umzimba womntu awuboni umlinganiselo omncinane walolu hlobo, ngoko akunakuqonda ukusebenzisa ishizi njengomthombo wesinyithi.
Iimveliso ezisezantsi entsimbi kwigazi
Esinye sezizathu 'zokudlula ngaphezulu' kwezinto zendalo zetsimbi - iimveliso ezinesinyithi, ezisetyenziselwa ubuninzi obukhulu. Izifo ezibi kakhulu kwaye zibi kakhulu ziba ngumphumo. Indlela elula, engekho yezobugcisa kunye neyona ndlela efanelekileyo yokulungisa utshintshi - yitya ukutya okunciphisa inani layo egazini:
- Iziqhamo ze-Violet kunye ne-bluuhlaza kunye namajikijolo, aqukethe izinto ezinokubambisa i-molecule zensimbi.
- Imifuno yeKvasshenye, ilungiselelwe ngaphandle kweyityuwa kwaye isityebi se-lactic acid, isusa i-toxins.
- Irayilisi ebilisiwe, ngaphambili zixutywe ukususa isitatshi kunye nezinto ezinamathele, ukufezekisa imisebenzi ye-adsorbent emzimbeni.
- Isonka kunye ne-pasta, eyenza i-fiber enkulu, apho amathumbu athatyathwa yintsimbi engenakusetyenziswa.
Ngukuphi ukutya okuphazamisa ukungena kwensimbi?
Nabani na ophethwe yi-anemia okanye, ngokuchaseneyo, uzama ukunciphisa umgangatho we-metal content, umntu kufuneka azi ukuba yiziphi iimveliso eziphazamisa ukungqinelana kwesinyithi:
- Ubisi kunye neemveliso zobisi ezine-calcium.
- I-Tea, equle iitannin kunye nekhofi.
- Amafutha aninzi amavithamini E.