Kuchokera ku zitsulo m'thupi lathu, zinthu zambiri zakuthupi ndi zamkati zimadalira: mano amphamvu, mafupa, misomali, tsitsi, kupuma kwakukulu ndi zakudya zonse za maselo onse a thupi. Mtengo wa chitsulo ndi mankhwala ake umatsimikiziridwa ndi kutenga nawo gawo mu kaphatikizidwe ka hemoglobin. Ngati chitsulo chiri chaching'ono, kupatula hemoglobini ndi mpweya wa oxygen wamoyo wonse ukuyamba.
Ubwino
Iron, monga tanena kale, ndi chinthu chofunikira kwambiri pakupanga hemoglobini. Pamene chilengedwechi chikuphwanyidwa, simangotaya mphamvu komanso simungathe kuchita masewera olimbitsa thupi, ngakhale nthawi zonse ntchito za kusukulu zimakhala zolemetsa.
Kuphatikizana ndi kaphatikizidwe ka hemoglobin, chitsulo chimachitanso chitetezo chokwanira. Leukocyte imabweretsa hydrogen peroxide, yomwe imateteza mabala. Komabe, peroxide ikhoza kuvulaza thupi lathu ndi maselo abwino, otetezedwa mkati. Iron imatiteteza ku zotsatira zoipa za peroxide.
Komanso, chitsulo ndi gawo la myoglobin - mpweya wa oxygen wa thupi lathu. Myoglobin imapanga malo osungirako mpweya, omwe amatha kupuma kupulumuka kwa kanthaŵi.
Mlingo
Tisanayambe kunena zomwe zili ndi chitsulo, tiyeni tikambirane za mlingo wa izi, komanso kuopsa kwa chitsulo chochulukira m'thupi lathu.
Ndikofunikira kwambiri kuti thupi lachikazi lilandire mlingo wake wa chitsulo kusiyana ndi amuna, komanso amafunikira amayi ambiri.
Kwa mayi wathanzi, kudya kwachitsulo tsiku ndi tsiku ndi 18 mg. Ngati mukuchita masewera, mlingowu uyenera kuwonjezeka ndi 30%.
Mimba ndi chitsulo ndizosiyana mutu. Pakati pa mimba, osachepera osachepera - 33 mg. Nanga, ngati musanayambe kukhala ndi chakudya chokwanira (kwa theka la chaka), kapena ngati mukudwala kusowa kwachitsulo pazifukwa zinanso, mumapatsidwa chithandizo chachitsulo pa nthawi ya mimba. Pachifukwa ichi, kumwa zakudya zomwe zili ndi chitsulo sikokwanira, mukufunikira mankhwala apadera.
Zamakono |
Tsopano chinthu chachikulu ndicho zakudya zomwe zili ndi chitsulo.
Iron ndi zinyama zonse komanso zokolola. Zinyama - zili ndi zitsulo zowonjezera, zimapangidwira bwino, komanso zimakhala zosiyana-siyana, chifukwa chakuti thupi limafuna nthawi yambiri ndi khama, ndipo zotsatira zake ndizovuta.
Kuperewera kwa chuma kumadalira odyetsa zomera ndi odyetseratu zakudya zolimba, chifukwa cha kuchotsedwa kwa zida za nyama.
Choyamba, kuchokera ku mankhwala omwe chitsulo chochuluka chimatchedwa nyama ndi offal. Kuphatikizapo, ndi: Turkey, bakha, ng'ombe, mwanawankhosa, nkhumba, kalulu. Chiwindi ndi mtsogoleri.
Komanso muli ndi nsomba zachitsulo - zipolopolo, shrimp, mussels, ndi zina zotero.
Kuchokera ku zitsamba zomwe zili ndi chitsulo, ziyenera kutchula tirigu - oats, buckwheat, komanso nyemba (makamaka ofiira). Ali ndi chitsulo komanso beets, zipatso zouma , mtedza, mapichesi, mapeyala, apricots, plums, mphesa.
Ponena za nsomba, zitsulo zomwe zili mkati mwake n'zochepa kwambiri kuposa nyama. Kuchokera kwa oimira nsomba za nsomba, mackerel ndi humpback nsomba akhoza kutsindika.
Iron, monga zinthu zina zofunika, zimakhala zochuluka mu dzira la dzira.
Kuchokera pamwamba pazimenezi, ena mwa inu mwatsimikiza kale kuti chitsulo chimapezeka mwazinthu zomwe, makamaka zomwe timapatula kuchokera ku zakudya,
Kugwirizana
Zambiri zanenedwa zokhudzana ndi mafilimu, koma nkhaniyi idakalibe yankho lolondola. Malinga ndi zomwe anthu ambiri amaganiza, chitsulo chimaphatikizidwa pamodzi ndi folic acid ndi vitamini C, panthawi imodzimodziyo, sichimafukula ndipo chimapangitsa kuti kashiamu asamangidwe pamodzi. Pankhani ya zakudya zowonjezera zakudya, izi ndi chinthu chimodzi, koma ena odyetsa zakudya pazinthu zakuthupi amaganiza kuti ma microelements omwe ali mmenemo sangasokoneze kuyanjana kwa wina ndi mzake. Kuwunikira izi ndi kwa mibadwo yotsatira
.