Izindlela zokupheka ze-Meatless Iron-Rich Plan Plan
Njengomuthi wezitshalo kubalulekile ukunaka izakhi ezimbalwa ekudleni kwakho, phakathi kwabo amaprotheni, i-calcium, i-vitamin B12, i-omega-3 fatty acids, nensimbi. Akukhona ukuthi abakutholakali-ngaphandle kwevithamini B12, ukudla okuningi okutshala izimila kuqukethe lezi zondlo. Kodwa-ke, lokhu kudla kungase kungabi njalo phezulu kwengqondo, futhi imithombo esekelwe ezitshalweni zensimbi ikakhulukazi iza ne-caveat.
Uma ungenayo insimbi eyanele cishe uzobhekana nokukhathala, ubuthakathaka, nokuzwa ubanda, phakathi kwezinye izimpawu . Ukuhlolwa kwegazi okulula-akukho okuyinkimbinkimbi-kungase kuqinisekiswe uma une-anemia yokuntuleka kwensimbi. Ngalesi sikhathi udokotela wakho angase ancoma insimbi eyengeziwe ngokusebenzisa ukudla kwakho kanye nesengezo.
Heme vs. Non-Heme Iron
I-supplement kulula ukuyithatha, kodwa uqala kuphi ngokudla kwakho? Okokuqala, kufanele wazi ukuthi kunezinhlobo ezimbili zensimbi: i-heme non-heme. I-Heme iron ivela ngokuyinhloko emithonjeni yezilwane-izilwane ezibomvu nezilwane zasolwandle, isibonelo. Lolu hlobo lulahlwa kalula emzimbeni wakho.
I-non-heme iron ngokuyinhloko isuka emithonjeni yemifino-izithelo, imifino enamagatsha njenge sipinashi, okusetshenziselwa okusanhlamvu nezinhlamvu, i-tofu, amantongomane kanye nembewu, izithelo ezomisiwe, nemifino enjenge-asparagus ne-broccoli inenqwaba. Njengezitshalo zemifino, lezi yizinto zokudla okufanele uzigxile ekutholeni okuningi. Ngenhlanhla, bonke bafinyeleleka kalula futhi banikeza izibalo zokudla okunomdlandla, ngaphezu kwensimbi.
Ukusebenzisana komzimba
Lapha kufika i-caveat: nakuba i-non-heme iron itholakala kalula, umzimba awuyikugaya kalula njengoba i-heme iron. Ungasiza umzimba wakho ngokubhanqa lezi zokudla ngezithelo ezicebile zevithamini C ezinjenge-citrus nama-citrus juice, izithelo ezinjenge-strawberry, nemifino enjenge-pepper bell. Bazosiza umzimba wakho ukuthatha insimbi engaphezulu bese uthola amazinga akho abuyele evamile.
Kungenzeka ukuthi uzwile ukuthi i-calcium inciphisa ukungena kwensimbi. Uma kuziwa ngensimbi engekho i-heme, ucwaningo luxubene, kodwa ukuxhumana kungase kuxhomeke emthamo. Ngamanye amazwi, i-calcium inganciphisa ukungena kwe-non-heme uma isetshenziselwa imali enkulu.
Okunye ukudla okunothile okufana nesipinashi nakho kuphezulu ku-calcium, kodwa ngaphandle kokuthi uthatha inani le-supplement calcium ngokuvamile ngeke lithinte ukumuncwa. Futhi, ukudla okuvamile okusentshonalanga kuphakeme kakhulu ku-enhancers afana ne-vitamin C, engakwazi ukulinganisa lemiphumela.Isidlo sakho sokudla singakusiza ukuthi unqume kangakanani ukuthi i-calcium iningi kangakanani futhi uma uthola i-calcium ngokwanele emithonjeni engeyona imfuyo.
Ngingakanani Insimbi Engiyidinga?
Kuncike eminyakeni yakho.
- Indoda enempilo eneminyaka engu-19 nangaphezulu idinga 8mg ngosuku.
- Abesifazane abaneminyaka engu-19-50 badinga 18mg.
- Izidingo zabesifazane ziwela ku-8mg emva kweminyaka engu-51.
- Abesifazane abakhulelwe badinga insimbi engaphezulu-cishe 27 mg.
- Ukuqamba abesifazane kudinga insimbi encane-cishe 9mg.
Khumbula ukuthi lokhu okunconywa nsuku zonke kunomuntu omdala ophilile. Nakuba izidingo zakho ezikhethekile zingase zihluka, yazi ukuthi amaphesenti ensimbi anikezwe ngezansi asekelwe ekutheni kunconywe ukufakwa kwe-18mg yensimbi ngosuku. Ukudla nge-6mg yensimbi ngokukhonza, isibonelo, unikeza ama-milligrams ayi-6 kunconywa angu-18, noma amaphesenti angama-34 esamba sakho sezinsuku zonke. Ungase ungayitholi konke, kodwa izindlela zokupheka kanye nokubili ngezansi ziyisiqalo esihle.
Ukudla kwasekuseni
Ukudla kwasekuqaleni kwasekuseni-okusanhlamvu okusetshenzisiwe, okwenziwe isinkwa, oatmeal, namaqanda, isibonelo-aqukethe insimbi. Bambisana nezinye izithako zemifino ephezulu-iron ezifana nemifino eluhlaza, ubhontshisi kanye nama-veggies ukwakha izitsha ezinamafutha, ama-pizza, ama-tacos, nokuningi.
Uzoqala usuku lwakho oluqinile nalezi zokupheka. Ngokukhonza, banikeza okungenani amaphesenti angama-20 enhlobonhlobo yensimbi yansuku zonke (okungenani okungu-4mg noma ngaphezulu). Ezinye izinto ezivelele zokudla okunomsoco zibalwe futhi.
Dlulisa ukudla njalo nge-vitamin C-ephathekayo ephathekayo ephathekayo ukuze ikusize unqobe insimbi. Ingilazi ye-orange noma i-utamatisi juice, isigamu se-orange elicwecwe noma i-grapefruit, noma indebe yama-strawberries, i-melon, i-ananas, noma i-kiwi yizinqumo ezihlakaniphile.
I-Bean White Charred yaseKhisimusi Pizza
Izithako eziningi kule pizza zinikeza insimbi encane- uthola u-6mg (amaphesenti angu-34) phakathi kwamabhontshisi amhlophe, u-wheat pita, marinara, nesipinashi.
Ngama-calories angu-393 uthola amaprotheni angu-23g, i-58g carbohydrate, i-12g fiber (amaphesenti angu-47), namaphesenti angaphezulu kwangu-20 okuhloswe kwakho ngamavithamini namaminerali angu-16 ahlukahlukene.
Kale ne-Potato Hash Nge-Egg Ethosiwe Namatamatisi
Kale kanye namazambane yiyona nkanyezi eyenza insimbi enkulu kule ndawo. Ihlinzeka ngamaphesenti angu-27 ehlosiwe nsuku zonke (cishe 5mg).
Kumakhilomitha angu-417 uthola amaprotheni angu-18g, ama-carghydrate angama-55g, i-8g fiber (amaphesenti angama-34), namaphesenti angaphezulu kwangu-20 okuhloswe kwakho ngamavithamini namaminerali angu-17 ahlukene. Kukhona futhi cishe kathathu inani lakho le-vitamin C eliphakanyisiwe lapha, likusiza ukuba uthathe insimbi ngokuphumelelayo.
Isipinashi esisindayo ne-Feta Oatmeal Bowl
Lapha, i-oatmeal, isipinashi, neqanda zihlanganisa ukunikeza amaphesenti angu-23 enjongo yakho ye-iron (cishe 4mg).
Ama-calories angama-309 uthola amaprotheni angu-19g, i-34g carbohydrate, i-5g fiber (amaphesenti angu-20), namaphesenti angaphezulu kwangu-20 okuhloswe kwakho ngamavithamini namaminerali ayi-14.
I-Roasted Rooted Veggie Breakfast Tacos
Ikomishi lamabhontshisi abamnyama okheniwe ngokuvamile linikeza amaphesenti angu-27 enjongo yakho yezinsimbi (cishe 5mg). Kulesi iresiphi, baneqhaza kumaphesenti angu-22 (4 mg).
Yini enye oyithola? Ngama-kilojoule angaphansi kwama-300, ujabulele amaprotheni angu-10g, ama-48g carbohydrate, ama-12g fiber (amaphesenti angu-47), namaphesenti angaphezulu kwangu-20 wehlombe lakho lamavithamini namaminerali ayi-8.
Ukudla kanye neDinner
Qhubeka ujikijela insimbi usuku lonke ngokugxila ezinhlameni ezigcwele eziqinile, ama-legumes, kanye nemifino emifino emnyama efana nesipinashi. Ziziqhayisa ngamaphrofayli anemiphumela emihle ngakho kufanele ifakwe ekudleni kwakho noma ngabe ufuna ukufaka insimbi engaphezulu noma cha.
Ngalunye kwalokhu kudliwa kunika okungenani amaphesenti angama-20 enhlobonhlobo yensimbi yansuku zonke. Abangu-7 kwabangu-11 nabo banikeze amaphesenti angaphezu kuka-20 we-vitamin C esetshenzisiwe nsuku zonke, ekusizeni ukuba ubambe insimbi ngokuphumelelayo.
Ungaphathanisa nesidlo sakho ngenye yalezi ziphuzo ezincane, iziphuzo ezinamavithamini C:
- Strawberry Basil Sparkler: amaphesenti angu-38 vithamini C ngokukhonza
- I-Fizz Yesiqhwa Esiqabulayo ne-Sweet: amaphesenti angu-24 u-vitamin C ngokukhonza
- I-Strawberry Green Tea Ice Cubes Emanzini: amaphesenti angu-22 i-vitamin C ngokukhonza
I-Black Bean Arugula Tostadas
Cishe noma yisiphi isitsha esinobhontshisi siqiniseke ukuthi siphezulu ngensimbi. Lapha, i-salsa ihlanganisa kancane isamba sama-26 amaphesenti (6mg).
Kanye nalokhu uthola amaprotheni angu-461 okunomsoco-amakhilogremu-19g, i-70g carbohydrate, ama-fibre angu-21g (amaphesenti angama-84), namaphesenti angaphezulu kwangu-20 wehlombe lakho lamavithamini namaminerali angu-11 ahlukene. Futhi nakuba inani levithamini C lingekho amaphesenti angaba ngu-20, lisondele kakhulu ku-18.
I-Vegan Red Curry I-Lentil Soup Nge-Kale
Imifino iphinde ibe inkanyezi yeresiphi. I-lentile kule ndawo idla amaphesenti angu-30 ensimbi ngokukhonza (cishe ama-5mg). I-Kale iqukethe kancane insimbi futhi, kanye no-utamatisi, inika inani elikhulu levithamini C.
Ama-calories angu-232 udla amaprotheni angu-12g, i-32g i-carbohydrate eyinkimbinkimbi, i-fibre engu-10g (amaphesenti angu-40), namaphesenti angaphezulu kwangu-20 okuhloswe kwakho ngamavithamini namaminerali angu-12, kufaka phakathi amaphesenti angu-52 kavithamini C.
I-Kale ne-Lentil eqoshiwe ama-Potato amnandi
Izithako ezifanayo zenkanyezi ezivela esitsheni ngenhla ziguqulwa zibe yisidlo esihluke ngokuphelele ngezingxenye ezingu-29 zensimbi (cishe 5 mg).
Kumakhilomitha angama-237 uthola amaprotheni angu-13g, i-42g carbohydrate, i-10g fiber (amaphesenti angu-40), futhi amaphesenti angaphezulu kwangu-20 okubhekiswe kuzo amavithamini namaminerali angu-13, kufaka phakathi amaphesenti angu-136 kavithamini C!
I-Yellow Yellow Nge-Quinoa
Uzothola insimbi encane uma ukhetha i-peas noma i-lentile kule dish. Ngokuhambisana ne-quinoa, izinombolo zihlanganisa cishe amaphesenti angu-25 ensimbi ngokukhonza (5mg).
Lesi sidlo sinamakholori angu-330, amaprotheni angu-18g, i-59g carbohydrate, i-fibre engu-16g (amaphesenti angu-64), namaphesenti angaphezulu kwangu-20 wehlombe lakho lamavithamini namaminerali angu-8 ahlukene.
Isaladi seVin Vegetable Quinoa
Ikomishi yesikhumba se-asparagus isimanga kakhulu ensimbi-inikeza ngamaphesenti angu-16 omgomo wakho wansuku zonke. Uzohlangana nomaphesenti angu-25 womgomo wakho wansuku zonke (4mg) uma ubhekana nama-peas kanye ne-quinoa yalesi sidlo.
Amakhilogremu angu-265 ngokukhonza akhathele amaprotheni angu-10g, i-37g carbohydrate, i-8g fiber (amaphesenti angu-32), namaphesenti angaphezulu kwangu-20 wehlombe lakho lamavithamini namaminerali angu-9 ahlukene.
I-Pasta Yobhakabhaka E-Baked Nge-Lemon Ricotta
I-Asparagus ayiyona inkanyezi yalesi sidlo, kodwa le mifino enothile ensimbi ifakwe phakathi kwepeni lonke lama-kale. Ukudla okunye okuthathu ku-25% wemigomo yakho yensimbi yansuku zonke (5mg).
Amakhilogremu angama-344 ngokuphakela okuhlinzekwa nge-19g amaprotheni, i-44g carbohydrate, ama-6g fiber (amaphesenti angu-24), namaphesenti angaphezulu kwangu-20 okuhloswe kwakho ngamavithamini namaminerali ayi-13. I-Vitamin C igxila kuma-95 amaphesenti omgomo wakho wansuku zonke.
I-Quinoa yaseMedithera eqoshiwe
I-pepper yaseBell ngokuvamile igcwele inyama yenkomo noma inkukhu enothile. Le nguqulo yemifino ihamba inyama kodwa ayilahlekelwa yensimbi. Ama-quinoa nama-chickpeas anikezela amaningi-amaphesenti angu-25 okuhlosiwe (4mg).
Kunama-calories angu-346, amaprotheni ayi-13g, i-51g carbohydrate, i-11g fiber (amaphesenti angu-44), namaphesenti angaba ngu-20 wehlombe lakho lamavithamini namaminerali angu-12 ahlukene. I-bell pepper kanye no-utamatisi inqwabelana ngamaphesenti amaningi ka-vitamin C-220 ehlosiwe lakho!
Gcoba isilimo se-Asparagus Ethosiwe Ne-Bell Peppers kanye Nezinhlamvu
Insimbi engamatshumi ayisithupha lambili (4mg) iyamangalisa ngesidlo esenziwe kuphela ngama-veggies nama nati. I-Asparagus kanye ne-cashews ikakhulukazi banikeza iningi lomsoco.
Jabulela lokhu kudliwa ngama-calories angu-302 kuphela, nge-9g amaprotheni, ama-25g carbohydrate, ama-fiber angu-4g (amaphesenti angu-16), namaphesenti angaba ngu-20 wehlombe lakho lamavithamini namaminerali angu-9 ahlukile. Izinhlobonhlobo ze-vitamin C-rich-veggies zikhahla ngamaphesenti angu-107 wenani lakho eliphakanyisiwe.
Isaladi esiphezulu seMedithera
Yidla lesi saladi bese ufaka amaphesenti angu-21 ensimbi (4mg) ekubaleni kwakho kwansuku zonke. Njengawo wonke ubhontshisi, ama-chickpeas angumthombo ocebile walo msoco.
Isaladi inikeza ukudla okuphelele. Unamakholori angu-383, amaprotheni angu-14g, i-32g carbohydrate, i-9g fiber (amaphesenti angu-36), namaphesenti angaphezulu kwangu-20 okuhloswe kwakho ngamavithamini namaminerali angu-11 ahlukile.
Imiqulu Yomhlaba Omnyama weSesesame Tofu
I-Tofu iyinhlangano evamile yokudla inyama ezitsheni zemifino. Yenziwe nge-soy, iqukethe amaprotheni. Le miqulu yehlobo ine-21% yensimbi (cishe 4mg). Ibhotela le-peanut inikeza kancane, futhi.
Kukhona ama-calories angu-410 ngokukhonza, amaprotheni angu-20g, i-39g carbohydrate, ne-5g fiber (amaphesenti angu-20). Amavithamini namaminerali ayi-12 ahlukene aqukethe amaphesenti angaphezu kwangu-20 ehlosi lakho.
Ukuncintisana
Ukugawula noma yimiphi imigomo ibe yizicucu ezincane, eziphathekayo yiyona ndlela engcono yokuyifinyelela. Uma kuziwa ekuhlanganiseni imigomo yezondlo, lokhu kusho ukuthola kancane komsoco kukho konke ukudla, kufaka phakathi ukudla okulula.
Finyelela izithelo ezomisiwe njenge-apricot eyomile, amantongomane afana ne-cashews nama-alimondi, imbewu enjenge-ithanga noma i-sunflower, ithulise okusanhlamvu, noma isaladi encane noma i-broccoli eluhlaza efakwe ku-hummus noma i-tahini. Lezi zonke izinto zokudla ezinomsoco eziqukethe insimbi encane. Bambene ngeziqephu ezimbalwa ze-citrus noma ama-strawberries ambalwa ukuze kwandiswe ukutholakala kwensimbi.
Ungaphinda uhlanganise okuncane kwalokhu kudla ukuze wenze isidlo se-mix-trail type.
I-Savory Spiced Nuts Snack Mix
I-iresiphi iqondile. Hlanganisa uketshezi ocebile ngezintambo ezicebile zensimbi njengama-cashews nama-almonds, kancane amnandi, nama-anti-inflammatory spices ukuze uthole ukwelashwa komunwe onamaphesenti angu-21 ensimbi ngokukhonza (cishe 4mg)
Njenge-snack, kancane kancane ngama-khalori, ukungena ku-226 ngokukhonza. Kodwa linikeza kancane amaprotheni ne-fiber: 5g no-3g, ngokulandelana.
Dessert
Awukwazi ukukhipha i-dessert uma usakaza ukudla kwakho kwensimbi usuku lonke. I-dessert ecebile ensimbi iyofaka isandla kwisamba sakho sezinsuku zonke.
I-Peanut Butter Cup Chia Pudding
Imbewu ye-Chia iyamangalisa nxazonke. Ziwumthombo omkhulu we-fibre, aqukethe amaprotheni, ama-omega-3 anempilo enempilo, nensimbi. Kanye nebhotela le-peanut, banikela amaphesenti angu-22 (cishe 4mg) ensimbi.
Iphrofayili yonke yokudla okunomsoco yalesi sidlo nayo iyamangalisa. Ibeka emakhilini angu-415, amaprotheni angu-20g, i-40g carbohydrate, i-17g fiber (amaphesenti angu-68), futhi inamaphesenti angaphezu kuka-20 wehlombe lakho lamavithamini namaminerali angu-11 ahlukile.
Izwi elivela
Kungenzeka ukuba uthole insimbi eyanele ekudleni kwemifino uma ukhetha ukudla okunomsoco futhi ubambisane nabo ngezinsiza zokunakekelwa njenge-vitamin C. Hlanganisa futhi ufanane nezinkambiso zokudla, ukudla kwasemini, ukudla okudliwayo, ukudla okudliwayo, kanye nama-dessert okuchazwe lapha ukuze uhlele uhlelo oluphelele lokudla olwanelisayo ukuthanda.
Uma imiphumela yakho yokuhlolwa kwegazi ibonisa ukuthi insimbi encane noma uma ungaboni ushintsho ngendlela ozizwa ngayo, yenza konke okusemandleni akho ukusebenzisana nomuntu odlayo. Angakwazi ukuphakamisa izixazululo ezihambisana nesimo sakho futhi angase ancoma izithako zensimbi ukukusiza ukuthi ulinganise amazinga akho. Zitholakala ngaphezu kwekhasi futhi ngenhlanhla azibizi kakhulu.
> Imithombo:
> Gaitán DA, Flores S, Pizarro F, Olivares M, Suazo M, Arredondo M. Umphumela we-calcium kwi-non-heme iron uptake, i-efflux, kanye nokuthutha kwamangqamuzana asemathunjini amathumbu (amaCaco-2 cells). I-Biol Trace Elem Res. 2012; 145 (3): 300-3.
> Grinder-pedersen L, Bukhave K, Jensen M, Højgaard L, Hansen M. Calcium kusuka ekubisi noma ngokudla okunamandla okwe-calcium akuvimbeli ukungenwa kwe-iron-iron kusuka ekudleni okudliwe isikhathi esingaphezu kwengu-4-d. I-Am J Clin Nutr. 2004; 80 (2): 404-9.
> AmaHhovisi kaZwelonke wezeMpilo eHhovisi leziNsiza zeDiari. I-Iron Fact Sheet Sheet. 2016.
> Thompson BA, Sharp PA, Elliott R, Fairweather-tait SJ. Umphumela wokuvimbela i-calcium kwi-non-heme iron absorption ingase ihlobene nokudluliselwa kwe-DMT-1 esithombeni se-apical of enterocytes. J Agricultural Food Chem. 2010; 58 (14): 8414-7.
> Ríos-castillo Mina, Olivares M, Brito A, De romaña DL, Pizarro F. Inyanga eyodwa yokuxhaswa kwe-calcium ayithinti i-iron bioavailability: isilingo esilawulwa ngokungahleliwe. Ukudla okunomsoco. 2014; 30 (1): 44-8.