Nri 12 Na-edozi Ahụ Ndị Dị ingwè

Ndinaya

• 1. Shellfish
• 2. Akwụkwọ nri
• 3. Imeju na ahu ndi ozo
• 4. Mkpụrụ osisi
• 5. Anụ uhie
• 6. Mkpụrụ ugu
• 7. Quinoa
• 8. Turkey
• 9. Broccoli
• 10. Tofu
• 11. Ọchịchịrị gbara ọchịchịrị
• 12. Azụ
• Isi okwu

Iron bụ mineral nke na-arụ ọtụtụ ọrụ dị mkpa, isi ya bụ iburu oxygen n'akụkụ ahụ gị niile dịka akụkụ nke mkpụrụ ndụ ọbara uhie ().

Ọ bụ ihe dị ezigbo mkpa, nke pụtara na ị ga-enwerịrị ya na nri. Dailybọchị Kwa (DV) bụ 18 mg.

N’ụzọ na-akpali mmasị, ọnụọgụ ígwè nke ahụ gị na-amị bụ n’otu akụkụ na-adabere n’ihe ole ị kwakọbara.

Enweghi ike ime ma ọ bụrụ na oriri gị dị oke ala iji dochie ego ị na-efu kwa ụbọchị ().

Iron ụkọ nwere ike ibute anaemia ma duga mgbaàmà dịka ike ọgwụgwụ. Womenmụ nwanyị na-ahụ nsọ na-anaghị eri nri bara ọgaranya nwere nnukwu nsogbu.

Luckily, e nwere ọtụtụ nke ezigbo nri nhọrọ inyere gị aka izute gị kwa ụbọchị
ígwè chọrọ.

Nke a bụ nri iri na abụọ siri ike nke nwere nnukwu igwe.

1. Shellfish

Shellfish dị ụtọ ma na-edozi ahụ. All azụ azụ dị elu nke ígwè, mana klam, oysters, na mọsel bụ ezigbo ezigbo iyi.

Dị ka ọmụmaatụ, gram 3.5-ounce (100-gram) nke klam nwere ike ịnwe ihe ruru 3 mg iron, nke bụ 17% nke DV ().

Agbanyeghị, ọdịnaya nke klọm na-agbanwe nke ukwuu, ụfọdụ ụdị nwere ike ịnwe oke dị ala karị (4).

Irongwè dị na akịrịkọ bụ ihe na-ekpo ọkụ, nke ahụ gị na-amịpụta karịa nke iron na-abụghị heme dị na osisi.

Nri ejiri okwa 3.5-ounce nye kwa gram 26, 24% nke DV maka vitamin C, na onye kporo 4,125% nke DV maka vitamin B12.

N'ezie, azụ azụ niile dị na nri na-egosi na ọ na-eme ka ogo nke HDL cholesterol dị mma n'ime ọbara gị dịkwuo elu.

Ọ bụ ezie na enwere nchegbu ziri ezi banyere Mercury na nsị n'ụdị ụfọdụ nke azụ na azụ azụ, uru dị na iri nri ahịhịa karịrị ihe egwu ().

Nchịkọta 3.5-ounce (100-gram) nke klam na-enye 17% nke DV maka iron. Shellfish juputara na otutu nri ndi ozo ma nwe ike ibuwanye cholesterol HDL (ezi) n’ime obara gi.

2. Akwụkwọ nri

Akwụkwọ nri na-enye ọtụtụ uru ahụike mana obere kalori.

Ihe dị ka ounces 3.5 (100 gram) nke akwụkwọ nri a na-eji esi nri nwere 2.7 mg iron, ma ọ bụ 15% nke DV ().

Ọ bụ ezie na nke a bụ iron na-abụghị heme, nke anaghị anabatacha ya nke ọma, akwụkwọ nri dịkwa ọgaranya na vitamin C. Nke a dị mkpa ebe ọ bụ na vitamin C na-eme ka mmịpụta nke igwe ().

Akwụkwọ nri bara ọgaranya na antioxidants a na-akpọ carotenoids, nke nwere ike belata ihe ize ndụ gị nke kansa, belata mbufụt, ma chebe anya gị pụọ na ọrịa (,,,).

Iri inine na ahihia ahihia ndi ozo nwere abuba na enyere aka ahu gi aka na ndi carotenoids, ya mere gbaa mbọ rie ezigbo mmanu dika mmanu oliv na inine ().

Akwụkwọ nri na-enye 15% nke DV maka iron maka otu ọrụ, yana ọtụtụ vitamin na mineral. O nwekwara antioxidants dị mkpa.

3. Imeju na ahu ndi ozo

Anụ anụ Organ na-edozi oke. Typesdị ndị a ma ama gụnyere imeju, akụrụ, ụbụrụ, na obi - ha nile dị elu nke ígwè.

Dịka ọmụmaatụ, gram 3.5-ounce (100-gram) nke anụ ehi nwere anụ 6.5 mg, ma ọ bụ 36% nke DV ().

Anụ anụ nri dịkwa elu na protein ma baa ọgaranya na vitamin B, ọla kọpa, na selenium.

Imeju kachasị elu na vitamin A, na-enye nnukwu 1,049% nke DV maka ọrụ 3.5-ounce.

Ihe ọzọ bụ na, akụkụ anụ ahụ so n’ime ụzọ kacha mma isi choline, nri dị mkpa maka ụbụrụ na imeju ahụike nke ọtụtụ mmadụ anaghị ezu ().

Organic meats bụ ezigbo ụzọ nke iron, na imeju nwere 36% nke DV maka otu ọrụ. Anụmanụ a na-edozi ahụ bakwara ọgaranya n'ọtụtụ nri ndị ọzọ, dịka selenium, vitamin A na choline.

4. Mkpụrụ osisi

A na-ejikwa ihe oriri na-edozi mkpo.

Fọdụ ụdị ahịhịa ndị a na-ahụkarị bụ agwa, lentil, chickpeas, peas, na soya.

Ha bụ ezigbo ihe igwe, karịchara ndị anaghị eri anụ. Otu iko (gram 198) nke lentil esiri esi nwere 6.6 mg, nke bụ 37% nke DV ().

Agwa dị ka agwa ojii, agwa mmiri, na akụrụ akụrụ nwere ike inye aka belata nri ị na-eri.

N'ezie, ọkara iko (gram 86) nke agwa ojii a na-esi nri na-enye ihe dịka 1.8 gram ígwè, ma ọ bụ 10% nke DV ().

Mkpụrụ osisi na-enyekwa ezigbo nri nke folate, magnesium, na potassium.

Ihe ọzọ bụ na ọmụmụ ihe egosila na agwa na mkpo ahihia ndi ozo nwere ike belata mbufụt na ndị nwere ọrịa shuga. Mkpụrụ osisi nwekwara ike belata ihe ize ndụ nke ọrịa obi maka ndị nwere ọrịa metabolic (,,,).

Ọzọkwa, mkpo nwere ike inyere gị aka ịkwụsị ibu. Ha dị nnọọ elu na eriri soluble, nke nwere ike ime ka mmetụta nke izu ezu ma belata kalori oriri ().

N'otu nnyocha, egosiri na nri dị elu nke nwere eriri nwere mmetụta dị ka nri obere obere carb maka ụkọ ọnwụ ().

Iji mee ka iron na-adọrọ adọrọ, rịa mkpo na nri ndị nwere vitamin C, dị ka tomato, akwụkwọ nri, ma ọ bụ mkpụrụ osisi citrus.

Otu iko (gram 198) nke lentil esiri esi na-enye 37% nke DV maka iron. Mkpụrụ osisi na-adị elu na folate, magnesium, potassium, na faiba na ọ nwere ike inye aka na-ebelata.

5. Anụ uhie

Uhie na-edozi ahụ ma na-edozi ahụ.

Otu gram 3.5 ounce (100-gram) nke anụ ehi nwere gram 2.7 mg, nke bụ 15% nke DV ().

Anụ nwekwara ọgaranya na protein, zinc, selenium, na ọtụtụ vitamin B ().

Ndị ọrụ nyocha na-atụ aro na ụkọ iron nwere ike ịdị obere maka ndị na-eri anụ, anụ ọkụkọ, na azụ na mgbe niile ().

N’ezie, uhie uhie nwere ike bụrụ otu ụzọ kachasị mfe isi nweta heme iron, nwere ike ime ka ọ bụrụ nri dị mkpa maka ndị na-ahụkarị anemia.

N'otu nnyocha na-elele mgbanwe n'ụlọ ahịa igwe mgbe emechara ahụrụ ahụ, ụmụ nwanyị riri anụ nwere njigide iron dị mma karịa ndị na-ewere ihe mgbakwunye ígwè ().

Otu nri anụ ehi nwere 15% nke DV maka iron ma bụrụ otu n'ime ụzọ dị mfe ịnweta iron heme. Ọ dịkwa ọgaranya na vitamin B, zinc, selenium, na protein dị elu.

6. Mkpụrụ ugu

Ugu osisi bụ ihe ụtọ, obere nri.

1-ounce (28-gram) nke mkpụrụ osisi ugu nwere 2.5 mg nke iron, nke bụ 14% nke DV ().

Ọzọkwa, mkpụrụ osisi ugu bụ ezigbo ihe na-enye vitamin K, zinc, na manganese. Ha sokwa na isi mmalite kachasị mma nke magnesium, nke ọtụtụ mmadụ dị ala na ().

1-ounce (28-gram) nke nwere 40% nke DV maka magnesium, nke na-enyere aka belata ihe ize ndụ nke iguzogide insulin, ọrịa shuga, na ịda mba (,,).

Mkpụrụ ugu ugu na-enye 14% nke DV maka ígwè maka ọrụ 1-ounce. Ha bụkwa ezigbo isi mmalite ọtụtụ nri ndị ọzọ, ọkachasị magnesium.

7. Quinoa

Quinoa bụ ọka ama ama ama ama dika pseudocereal. Otu iko (gram 185) nke quinoa esiri esi na-enye 2.8 mg iron, nke bụ 16% nke DV ().

Ọzọkwa, quinoa enweghị gluten, na-eme ka ọ bụrụ ezigbo nhọrọ maka ndị nwere ọrịa celiac ma ọ bụ ụdị ndị ọzọ nke gluten ekweghị ibe nọrọ.

Quinoa dịkwa protein karịa ọtụtụ ọka ndị ọzọ, yana ọgaranya na folate, magnesium, ọla kọpa, manganese, na ọtụtụ nri ndị ọzọ.

Na mgbakwunye, quinoa nwere ọrụ antioxidant karịa ọtụtụ ọka ndị ọzọ. Antioxidants na-enyere aka kpuchido mkpụrụ ndụ gị ka ọ ghara imebi ihe site na free radicals, nke etolitere n’oge metabolism yana nzaghachi nrụgide (,).

Quinoa na-enye 16% nke DV maka ígwè n'otu ọrụ. O nweghi gluten ma nwee protein, folate, mineral, na antioxidants.

8. Turkey

Anụ anụ Turkey bụ nri dị mma ma na-atọ ụtọ. Ọ bụkwa ezigbo ihe dị mma nke iron, ọkachasị anụ toki toro ọchịchịrị.

Otu 3.5 ounce (100-gram) nke anụ turkey gbara ọchịchịrị nwere 1.4 mg iron, nke bụ 8% nke DV ().

N'iji ya tụnyere, otu ego nke anụ ọcha na-acha ọcha nwere naanị 0.7 mg ().

Ọchịchịrị toki gbara ọchịchịrị na-ejikwa gram iri abụọ na asatọ nke protein na-eje ozi na ọtụtụ vitamin B na mineral, gụnyere 32% nke DV maka zinc na 57% nke DV maka selenium.

Iri nri protin dị ka toki nwere ike inyere gị aka, n'ihi na protein na-eme ka afọ ju gị ma mee ka ọnụọgụ metabolic gị richaa nri (,,)

Nnukwu protein na-eri nri nwekwara ike inye aka igbochi mgbu ahụ nke na-eme n'oge ọnwụ na usoro ịka nká (,)

Turkey na-enye 13% nke DV maka iron ma bụrụ ezigbo isi iyi nke ọtụtụ vitamin na mineral. Nchịkọta protein ya dị elu na-akwalite izu ezu, na-eme ka metabolism dị elu, ma na-egbochi mgbu anụ

9. Broccoli

Broccoli bara ezigbo uru. 1-cup (156-gram) nke broccoli esiri nwere 1 mg iron, nke bụ 6% nke DV ().

Kedu ihe ọzọ, ijere broccoli jikwa 112% nke DV maka vitamin C, nke na-enyere ahụ gị aka ịmịkọrọ igwe nke ọma (,).

Otu ụdị ọrụ ahụ dịkwa elu na folate ma na-enye gram 5 nke eriri, yana ụfọdụ vitamin K. Broccoli bụ onye otu ezinụlọ na-akpọgbu osisi, nke gunyere kọlịflawa, Brussels sprouts, kale, na kabeeji.

Akwụkwọ nri a na-akpọ Cruciferous nwere indole, sulforaphane, na glucosinolates, nke bụ ogige osisi ekwenyere na ọ na-echebe megide kansa (,, 46,).

Otu broccoli na-enye 6% nke DV maka igwe ma nwee nnukwu vitamin C, K, na folate. O nwekwara ike inye aka belata ọrịa cancer.

10. Tofu

Tofu bụ nri sitere na soy nke na-ewu ewu n'etiti ndị anaghị eri anụ na ụfọdụ mba Eshia.

Onyinye ọkara (126-gram) na-enye 3.4 mg iron, nke bụ 19% nke DV ().

Tofu bụkwa ezigbo isi mmiri ọgwụ nke thiamine na ọtụtụ mineral, gụnyere calcium, magnesium, na selenium. Na mgbakwunye, ọ na-enye gram gram iri abụọ na abụọ kwa otu.

Tofu nwere ogige pụrụ iche a na-akpọ isoflavones, nke ejikọtara na insulin nwere mmetụ dị mma, mbelata ọrịa ọrịa obi, na enyemaka site na mgbaàmà nke menopausal (,).

Tofu na-enye 19% nke DV maka iron maka otu elekere ma nwee protein na mineral. Isoflavones ya nwere ike ime ka ahụike obi dịkwuo mma ma belata mgbaàmà nke menopausal.

11. Ọchịchịrị gbara ọchịchịrị

Ọchịchịrị chocolate dị ụtọ na-edozi ahụ ma na-edozi ahụ.

Nri 1-ounce (28-gram) nwere 3.4 mg iron, nke bụ 19% nke DV ().

Obere ọrụ a jikọtara 56% na 15% nke DV maka ọla kọpa na magnesium.

Na mgbakwunye, o nwere eriri prebiotic, nke na-edozi nje bacteria na-eme ka afọ gị ().

Otu nnyocha chọpụtara na koko koko na ọchịchịrị chocolate nwere ọrụ antioxidant karịa ntụ ntụ na ihe ọ juụ juụ ndị sitere na mkpụrụ osisi acai na blueberries ().

Nnyocha egosila na chocolate nwere mmetụta bara uru na cholesterol ma nwee ike belata ihe egwu gị nke nkụchi obi na ọrịa strok (,,).

Ho nhwɛso ne sɛ, ɛnyɛ chocolate nko na ɛsɛ sɛ yesusuw ho yiye. Ekwenyere na ogige ndị a na-akpọ flavanols bụ ọrụ maka uru chocolate, na flavanol ọdịnaya nke chocolate gbara ọchịchịrị dị elu karịa nke mmiri ara ehi chocolate (57).

Ya mere, ọ kacha mma iri chocolate na opekata mpe 70% koko iji nweta ọtụtụ uru.

Obere obere ochichiri gbara ochichiri nwere 19% nke DV maka iron tinyere otutu mineral na eriri prebiotic nke n’eme ka aru ghara idi ike.

12. Azụ

Azụ bụ ihe na-edozi ahụ nke ukwuu, ụdị ụfọdụ dị ka tuna juputara na igwe.

N'ezie, otu ounce (gram 85) nke tuna tuna nwere ihe dịka 1.4 mg nke iron, nke bụ ihe dịka 8% nke DV ().

Azụ na-ejikwa omega-3 fatty acids, nke bụ ụdị abụba dị mma nke obi na-ejikọta na ọtụtụ uru ahụike.

n otu, egosiputala omega-3 egosiputara iji kwalite ahụike nke ụbụrụ, kwalite ọrụ mgbochi, ma kwado ahụike na mmepe ().

Azụ nwekwara ọtụtụ nri ndị ọzọ dị mkpa, gụnyere niacin, selenium na vitamin B12 ().

E wezụga tuna, haddock, makarel, na sardines bụ ihe atụ ole na ole ndị ọzọ nke azụ̀ ndị bara ọgaranya bụ́ ndị ị nwekwara ike ịgụnye n’ime nri gị (,,).

Nri nke tuna tuna nwere ike inye ihe dika 8% nke DV maka iron. Azu bu kwa ezigbo uzo esi enweta nri ndi ozo di nkpa, tinyere omega-3 fatty acids, vitamin na mineral.

Isi okwu

Iron bụ mineral dị mkpa nke a ga-eri oge niile dịka ahụ gị enweghị ike ịmịpụta ya n'onwe ya.

N'agbanyeghị nke ahụ, ọ dị mma ịmara na ụfọdụ ndị kwesịrị ịkwụsịlata anụ ha na-acha uhie uhie na nri ndị ọzọ nwere iron heme.

Ma atiefo nka osuahu a ɛhyɛ nkuran a wonyae bere a na wɔreyɛ akwampae adwuma no.

Cheta na ọ bụrụ na ị naghị eri anụ ma ọ bụ azụ, ị nwere ike ịkwalite nsị site na itinye isi iyi nke vitamin C mgbe ị na-eri nri osisi nke ígwè.

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