Iron-nwere ihe oriri

Iron - ọ bụ nnọọ ihe dị mkpa Chọpụta ịnweta na-enyere aka iga oxygen na nsụkọrọ (mkpụrụ ndụ) nke ihe organism. N'ihi na kwesịrị ndụ mmadụ chọrọ 1.5 mg ígwè kwa ụbọchị, ma ewere na ndị mbanye etinye obi gị dum na 10% nke ihe onwunwe, na ụbọchị oriri ọnụego bụ 15 mg. Nke a ego nke Chọpụta mmewere nwere ike enwetara site na eri ígwè-nwere ngwaahịa, nke na-fọrọ nke nta mgbe na anyị na table. Ndị isi ihe - cheta na enweghị (na overabundance) ígwè na ahụ na-eduga ná ekwesighi pụta.

Iron ngwaahịa

Iron si anụ oriri gbara ọzọ mfe. Karịsịa ọgaranya a Chọpụta mmewere anụ na offal: imeju, akụrụ na akpa ume. jupụta ezu oporo, akịrịkọ na caviar ígwè Erimeri. Iron osisi a na-webatara nnọọ njọ karịa anụmanụ, ma ndị a ígwè-nwere na ngwaahịa ndị ọzọ bara uru na-ele ha ọdịnaya nke vitamin nke ọzọ dị iche iche:

• Leadership n'etiti osisi oriri ọgaranya ígwè, ogide na-acha ọcha mushrooms (ma ọhụrụ na Mịrị). Dị mwute ikwu na ha, ha nwere ike-ahuta ka ngwaahịa maka ụmụaka, dị ka ụmụaka digestive usoro 5-7 afọ adịghị ike mgbari mushrooms, ọ dịkarịa ala maka abamuru nke ahu.
• Na n'ọnọdụ nke abụọ bụ legumes: agwa, na lentil, peas, agwa - nnọọ hearty na oké ọnụ ígwè ngwaahịa. N'ihi na ụmụ nwaanyị dị ime, ha agaghịkwa dịịrị iwu ndepụta, karịsịa na-atọ trimester, dị ka ha na-eme ka oké gassing.
• N'etiti mkpụrụ osisi na akwukwo nri ígwè ngwaahịa - na-apụl, peach, unere, apricots, poteto, karọt, kọlịflawa, akwụkwọ nri.
• N'etiti tomato na mkpụrụ - walnuts na almọnd, strawberries, blueberries na raspberries.
• Ma nke kacha ígwè ọgaranya ọka bụ buckwheat na wheat.

  Iron ọdịnaya, ndị a na ngwaahịa nwere ike dị ịmata ọdịiche dị n'etiti ndị na-esonụ iche iche (mg kwa 100 g.):

• 35 mg - ọcha Fikiere mushrooms;
• 20-10 mg - anụ ezi imeju, akpa ume, molasses, Brewer si yist, ahịhịa mmiri, ugu osisi, koko, na lentil, sesame;
• 10-5 mg - imeju (beef, ọkụkọ), egg nkochi ime akwa, ọkụkọ obi asụsụ (ezi, beef);
• 5-1 mg - oke bekee anụ, ọkụkọ, anụ ezi, atụrụ, beef, buckwheat, nnụnụ kwel àkwá, peas, caviar nwa, blueberries, mado, agwa, ọhụrụ mushrooms, currants, agwa, apricots, almọnd, peach, rye achịcha, amiri, akwụkwọ nri, walnuts, ọka, apụl, raspberries;
• 1 mg - karọt, unere, poteto.

  assimilation ígwè site ahụ

  Iron mkpụrụ site na ojiji nke ngwaahịa na, na-abụghị a vitamin-ịnweta okụre, bụ ihe dị mkpa na-echeta ndị na-esonụ akụkụ:

1. Vitamin C na B12 akwalite ngwa ngwa absorption ígwè. N'ihi ya, gbalịa na-ahọrọ nri Nchikota ngwaahịa. Ka ihe atụ, ọ bụrụ na a mkpụrụ salad, mgbe na mgbakwunye na unere na apụl na-etinye ya oroma ma ọ bụ tanjerịn, na anụ dị mma na-ejikọta na akwụkwọ nri, dị ka ose ma ọ bụ kọlịflawa.
2. Calcium egbochi ígwè absorption, n'ihi ya, anaghị eri ígwè-nwere ihe oriri na protein (cheese, utoojoo ude ma ọ bụ mmiri ara ehi).
3. Ngwaahịa nwere tannins (red wine, tii na kọfị) adịghị eme ka zuru ezu na ezi na ígwè absorption.