Kusakanikirana kofulumira, kupatsirana kwa magazi, mafupa amphamvu, mano, tsitsi ndi mphamvu zowononga chitetezo chonse - zikutanthauza kuti zonsezi ndizotheka, muyenera kuwonjezera zitsulo pang'ono ku zakudya zanu. Ndizitsulo zomwe zimachititsa kuti magazi azizungulira komanso kuti maselo ofiira amagazidwe, komanso Fe ali ndi udindo wopeweratu chitetezo cha m'magazi ndi leukocyte, ndipo ngati zonsezi zilipo, thupi limatulutsa ndichitsulo kenaka ndi mano.
Tsoka, katundu wochuluka kwambiri mu chitsulo ndi nyama yofiira ndi offal. Mwadzidzidzi, ndi iwo omwe timakana kudya. Chotsatira chake, mafani a zosiyana zolepheretsa machitidwe amavutika ndi matenda amodzi - kusowa kwachitsulo kwa magazi.
Ntchito za chitsulo m'thupi
Kuti tifike ku funso la kufunikira kokhala ndi zakudya zamchere zowonjezera zakudya zathu, timayamba ndi ntchito zofunika za Fe m'thupi.
Choyamba, ndi mwazi. 70% ya chitsulo chonse chomwe chikubwera chimayendetsedwa ku kupanga magazi, kapena mochuluka, maselo ofiira ofiira - maselo ofiira a magazi. Popeza erythrocyte amapereka selo iliyonse ya thupi lathu ndi chakudya, chitsulo chimakhala chinthu chofunika kwambiri pa ntchito yofunikira ya thupi. Komanso, erythrocytes ndiwo amanyamula oksijeni. Ngati gland ndi laling'ono - maselo aang'ono ndi ofiira a m'magazi, pamapeto pake, timakhala ndi njala ya mpweya.
Komanso, pali myoglobin. Ndi mapuloteni omwe amasungira oksijeni ngati akuvutika kupuma, otchedwa oxylast ballast. Kuonjezera apo, chitsulo chimagwira ntchito zokhudzana ndi okosijeni, zomwe zikutanthauza kuti kusowa kwake kumadzetsa kuchepa kwa kuthekera kwa kusintha chakudya kukhala mphamvu. Ndipo leukocyte - chikole cha chitetezo. Ntchito yawo ndi kupatula peroxide kuti imenyane ndi tizilombo toyambitsa matenda. Tsoka, peroxide ikhoza kudzipweteka tokha, ndipo kuti tisinthe, tikusowa chitsulo kachiwiri.
Zopangira zitsulo
Choyamba, ziyenera kugogomezedwa kuti chitsulo chimakhala chochulukira kwambiri pa zinyama kusiyana ndi zakudya zamasamba, ndipo zimafanana ndi nyama ndi nsomba bwino kusiyana ndi zomera.
Zogulitsa nyama:
- ng'ombe, nkhumba, mwanawankhosa, mthunzi;
- abakha, atsekwe;
- mankhwala, makamaka chiwindi;
- Turkey ndi kalulu;
- nsomba - oysters, shellfish, mussels;
- mazira a mazira;
- pinki phala, mackerel.
Vuto la odyetsa ndiwo ndiwo osowa magazi m'thupi. Ngati nyama sizingatheke, muyenera kuganizira zakudya zomwe zimakhala ndi chitsulo komanso zitsulo:
- oats (tirigu, osati tirigu);
- buckwheat, mphodza;
- nyemba;
- walnuts;
- beets;
- zipatso zouma;
- nkhokwe, mphesa, apricots, yamapichesi.
Kusungidwa kwa chitsulo
Kuti muzindikire zinthu zofunikazi pa tebulo la Mendeleyev, sikokwanira kudziwa zakudya zomwe zili ndi chitsulo. Ndikofunikira kwambiri kuphatikiza chitsulo ndi zinthu zina.
Choncho, kulimbikitsa mavitamini C ndi folic acid. Amaletsa calcium.
Izi zikutanthauza kuti kudya zakudya zowonjezereka, makamaka kuchepa kwa magazi, ziyenera kukhala pamodzi ndi citrus, ndiwo zamasamba, kiwi, zipatso, komanso nyemba, lenti, ndi katsitsumzukwa. Koma kupeĊµa ndiko kugwirizanitsa kawirikawiri - "kutseka mkaka." Chowonadi ndi chakuti kashiamu imasokoneza kufanana kwa chitsulo, ndipo chitsulo sichimalola kuti calcium iyime.
Ndipotu mfundo yofunika kwambiri, amai amafunika kudya zakudya zowonjezera zowonjezera ndi folic acid kuposa wina aliyense, chifukwa mbali imodzi timataya ndalama zapakati pa nthawi ya kusamba.
Chizolowezi chachitsulo cha tsiku ndi tsiku kwa mkazi ndi 18 mg, koma ndi kuphunzitsidwa mwamphamvu, ndalamazi ziyenera kuwonjezeka kufika 25 mg. Samalani thanzi lanu, ndipo ngati pali kukayikira kwa kusowa kwachitsulo, kusanthula kwa magazi kumathandiza kuchepetsa kukayikira.