Munguva yepamuviri zvakakosha kudya mhando dzese dzechikafu, zvekuti muviri unowana zvese zvinovaka muviri zvinovaka. Kukura kwe "fetus" kunogona kukanganiswa zvakanyanya kana paine kushomeka kwakakosha kwezvimwe zvinhu, nekudaro, zvakakosha kutora vhitamini yekuwedzera kubva usati watanga nekutsvaga kwepamuviri, kusvika vhiki dze puerperium.
Iron yakakosha zvicherwa, nekuti inoita basa rakakosha mukugadzirwa kwemasero matsvuku eropa emwana. Muchokwadi, panguva yekuzvitakura mukadzi anoda kuwedzera zvakapetwa huwandu hwesimbi zuva rega rega. Zvikasadaro, mwana aisakwanisa kugamuchira huwandu hunodiwa mukukura kwayo kana amai pachavo vangatambura nekushomeka kwesimbi anemia, yakajairika kushomeka.
Iron zvakapfuma zvekudya
Iron yakakosha kwazvo panguva yese yepamuviri, muhupenyu hwese chaizvo. Nekudaro, iri mune yekutanga uye yechipiri trimesters kana zvanyanya kukoshesa kukura kwemwana. Naizvozvo, zvakakosha kusanganisa chikafu chakapfuma nesimbi kuzadzisa zvido yepamuviri, sezvo iwo muviri pachawo usingabudise ichi chicherwa.
Kuti uwane huwandu hwesimbi panguva yekuzvitakura, unofanirwa kusanganisa chikafu chine ino mineral. Iron inowanikwa mune zvakawanda zvekudya izvo zvinowanzo kudyiwa nguva dzose, zvisinei, chikamu hachina kufanana mune zvese zviitiko. Izvi ndizvo zvikafu zvitanhatu zvakapfuma mu iron iyo yaunotora kuti usangane nezvinodiwa panguva ino yehupenyu hwako.
- Michero yakaomeswa: Iyo sosi yakakosha kwazvo yesimbi-yakavakirwa simbi ine dzakasiyana siyana chikafu icho chinokubatsira iwe kusangana nesimbi yako zvaunoda. Sezvineiwo nevamwe michero yakakosha senge omega-mhando mafuta acids, fiber, calcium, phosphorus kana potasium, pakati pevamwe. Tora pistachios, cashews, maamondi, nzungu, walnuts, hazelnuts, nezvimwe.
- Mbesa: Pakati pembesa, idzo dzinopa simbi yakawanda kwazvo ndeye, nyemba nenyemba. Idya nyemba nguva dzose, mumasaradhi, stews kana mune mamwe mafomu anonakidza seaya hamburgers.
- Miti yakasvibira yemashizha: Kunyanya sipinashi, asiwo parsley kana chard. Unogona kuvatora mumidziyo isingaverengeke, kunyangwe mu Nyowani smoothies yemasikati anopisa.
- Mollusks: Pamusoro pekuve boka rezvikafu zvakapfuma mu iron, mollusks ane akakosha amino acids, mavitamini, calcium uye mamineral. Iyo jongwe, mussels kana kupomba, Inopa zvinovaka muviri zvakakura kwazvo muhupenyu, pamwe nekuwedzera kuti haina mafuta kana cholesterol.
- Chokoreti yakasviba: Chikafu chakafuma ichi sosi huru yesimbi, pamwe nezvimwe zvinhu zvinobatsira kwazvo mumuviri senge flavonoids, magnesium kana calcium, pakati pevamwe. Ehezve, gara uchisarudza chokoreti ine yakanyanya muzana cocoa yaunogona kutsungirira.
- Zvinonhuwira: Kurongedza madhishi ako nezvinonhuwira hazvizongokubatsire iwe kuwedzera kunaka. Uye zvakare, iwe unogona kuwedzera iyo iron yekudyiwa nenzira yakapfuma uye yakapusa. Zvinonhuwira zvakaita thyme, oregano yakaoma, curry, kumini, mhiripiri kana sinamoni inopa yakawanda simbi.
Iron uye vhitamini C, iwo akanyanya kubatana
Kuti muviri ugone kunyatsotora simbi kubva pane chikafu chaunodya, zvakakosha kuti iwe uzvibatanidze pamwe nevamwe vakapfuma muvhitamini C. Izvi zvinodaro nekuti zvakawanda zveizvi zvekudya zvine non-heme iron, ndezvekutangira kwemiti uye zvinonyanya kuomera muviri kuti ufunge. Vitamin C inobatsira muviri wako kuwana zvakanyanyisa zveichi chicherwa kubva kuzvikafu zvaunodya zuva rega rega.
Naizvozvo, zvakakosha kuti mushure mekudya kwekudya kwakazara iron, unozvipedzisa neimwe yezvikafu zvine vhitamini C. Chimwe chinhu chiri nyore, sezvo vhitamini iyi inowanikwa mune zvekudya zvakawanda senge michero yemucitrus nemuriwo weorenji uye mutsvuku. Mushure membiya yema lenti, pedza neorenji kana tangerine uye unenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchikosha mishonga.