Ukuntuleka kwe-ayoni kuwukukhathazeka okuvamile kubantu abalandela ukudla okusekelwe ezitshalweni, njengoba inyama ngokuvamile ibonakala njengomthombo oyinhloko walesi sakhi esibalulekile. Kodwa-ke, ucwaningo lwakamuva lubonise ukuthi kungenzeka ukuhlangabezana nokudla okunconyiwe kwansuku zonke kwensimbi ngaphandle kokudla imikhiqizo yezilwane. Naphezu kwalobu bufakazi, kusenemibono eminingi eyiphutha mayelana nokuntuleka kwe-iron ekudleni okusekelwe ezitshalweni, okuholela ekungabazeni kanye nokungabaza phakathi kwalabo abacabanga ukushintshela endleleni yokuphila esekelwe ezitshalweni. Kulesi sihloko, sizokhipha lezi zinganekwane futhi sikhanyisele ukuthi abantu bangathola kanjani inani elanele lokusansimbi kuyilapho belandela ukudla okusekelwe ezitshalweni. Ngokuhlaziywa okuphelele kocwaningo lwesayensi nemibono yochwepheshe, sihlose ukunikeza ukuqonda okuphelele kokushoda kwensimbi kanye nobudlelwano bakho nokudla okusekelwe ezitshalweni. Ngaphezu kwalokho, sizoxoxa ngezindlela ezisebenzayo nezifinyelelekayo zokufaka ukudla okune-iron okune-iron ekudleni kwansuku zonke ukuze kuqinisekiswe ukutholakala kwe-ayoni okuphelele. Sekuyisikhathi sokuqeda izinganekwane eziphathelene nokudla okusansimbi kanye nezitshalo, futhi sinikeze abantu amandla okwenza izinqumo ezinolwazi mayelana nempilo yabo kanye nokukhetha kwabo kokudla.
Ukudla okusekelwe ezitshalweni kunganikeza insimbi eyanele.
I-ayoni isakhi esibalulekile esidlala indima ebalulekile emzimbeni, okuhlanganisa ukukhiqizwa kwamangqamuzana abomvu egazi kanye nokuthuthwa komoyampilo. Abantu abaningi bakholelwa ukuthi ukudla okusekelwe ezitshalweni akunayo i-iron ngokwemvelo, okuholela ekukhathazekeni ngokuntuleka kwe-iron kubantu abakhetha ukuyiyeka inyama. Nokho, lokhu kuwumbono oyiphutha ovamile. Ukudla okusekelwe ezitshalweni kunganikeza insimbi eyanele ngempela uma kuhlelwe kahle. Kunemithombo eminingi yensimbi esekelwe ezitshalweni, efana nemifino, i-tofu, i-quinoa, imifino enamaqabunga, kanye nezinhlamvu eziqinisiwe, ezingahlangabezana nokudla okunconyiwe kwansuku zonke. Ngaphezu kwalokho, insimbi esekwe ezitshalweni iyi-iron engeyona i-heme, emunca kalula kune-heme iron etholakala emikhiqizweni yezilwane. Kodwa-ke, ukudla ukudla okunovithamini C okucebile kanye nemithombo yensimbi esekwe ezitshalweni kungathuthukisa ukumuncwa. Ngokufaka izinhlobonhlobo zokudla kwezitshalo okunothe ngensimbi ekudleni kwabo kanye nokuthuthukisa amasu okumunca, abantu abalandela indlela yokuphila esekelwe ezitshalweni bangahlangabezana kalula nezidingo zabo zensimbi ngaphandle kwesidingo sokudliwa kwenyama.
– I-ayoni evela ezitshalweni iyamunca.
Kubalulekile ukuqaphela ukuthi insimbi evela ezitshalweni imunca ngempela umzimba womuntu. Nakuba kuyiqiniso ukuthi insimbi esekwe ezitshalweni, eyaziwa ngokuthi i-non-heme iron, ayimuncwa kalula njengensimbi ye-heme etholakala emikhiqizweni yezilwane, lokhu akusho ukuthi ayisebenzi. Eqinisweni, ucwaningo luye lwabonisa ukuthi ukumuncwa kwe-non-heme iron kungathuthukiswa ngokudla ukudla okunovithamini C okucebile eduze nemithombo yensimbi esekwe ezitshalweni. I-Vitamin C isiza ukuguqula i-iron engeyona i-heme ibe ifomu elimunca kakhulu, ikhulise i-bioavailability yayo. Ngakho-ke, abantu abalandela ukudla okusekelwe ezitshalweni bangaqinisekisa ukumuncwa kwensimbi okwanele ngokuhlanganisa ukudla okunjengezithelo ezisawolintshi, upelepele wensimbi, ne-broccoli ekudleni kwabo. Ngokuqeda inganekwane yokuthi insimbi esekwe ezitshalweni ayimunceki, singaqinisekisa abantu ukuthi bangathola insimbi eyanele ngaphandle kokuthembela enyameni ekudleni kwabo.
– Inyama akuyona umthombo kuphela.
Ngokuphambene nenkolelo evamile, inyama akuyona ukuphela komthombo we-ayoni ongahlangabezana nezidingo zomsoco womuntu ngamunye olandela ukudla okusekelwe ezitshalweni. Nakuba kuyiqiniso ukuthi inyama ebomvu iqukethe amazinga aphezulu e-heme iron, ethathwa kalula ngumzimba, kunemithombo eminingi yensimbi esekelwe ezitshalweni enganikeza ukutholakala okwanele kwale mineral ebalulekile. I-legumes, njenge-lentils kanye ne-chickpeas, inothile ngensimbi futhi ingafakwa kalula ezitsheni ezihlukahlukene. Ukwengeza, imifino enamaqabunga amnyama njengesipinashi ne-kale, kanye namantongomane nembewu, iyimithombo emihle kakhulu yensimbi. Ngokuhlukanisa ukukhetha kwabo kokudla nokuhlanganisa inhlanganisela yale mithombo yensimbi esekelwe ezitshalweni ekudleni kwabo, abantu bangaqinisekisa ukuthi bayahlangabezana nezidingo zabo zensimbi ngaphandle kwesidingo sokudliwa kwenyama.
- Izitshalo ezine-iron ephezulu zihlanganisa:
Eminye imithombo esekelwe ezitshalweni ene-iron ephezulu ihlanganisa:
- I-Quinoa: Lokhu okusanhlamvu okuguquguqukayo akugcwele amaprotheni kuphela, kodwa futhi kuqukethe inani elihle lensimbi. Ukufaka i-quinoa ekudleni okufana namasaladi noma njengesitsha esiseceleni kunganikeza umfutho ocebile ngezakhi.
- I-Tofu: Yenziwe ngamabhontshisi we-soya, i-tofu ayiyona nje umthombo omkhulu wamaprotheni asekelwe ezitshalweni kodwa futhi ingumthombo omuhle wensimbi. Ingahlanjululwa futhi ifakwe ku-stir-fries noma isetshenziswe esikhundleni senyama ezitsheni ezihlukahlukene.
- Imbewu yethanga: Lezi zinhlamvu ezincane azigcini nje ngokuba mnandi kodwa futhi ziwumthombo omuhle kakhulu wensimbi. Ukudla imbewu yethanga noma ukuzifaka kumasaladi nasezimpahleni ezibhakiwe kungaba nomthelela ekuhlangabezaneni nezidingo zakho zensimbi.
- Izithelo ezomisiwe: Izithelo ezinjengamagilebhisi omisiwe, amabhilikosi omisiwe, namapulangwe ziyimithombo yensimbi eningi. Benza isidlo esilula nesinomsoco, noma bangafakwa ezinkomeni zasekuseni noma ezixutshweni zomzila.
- Ushokoledi omnyama: Ukuzitika ngenani elilinganiselwe likashokoledi omnyama nakho kunganikeza inani elincane lensimbi. Khetha izinhlobo ezinephesenti eliphezulu le-cocoa ukuze wandise izinzuzo zezempilo.
Ukuhlanganisa le mithombo yensimbi esekelwe ezitshalweni ekudleni kwakho kungasiza ukuqinisekisa ukuthi uhlangabezana nezidingo zakho zensimbi ngaphandle kokuthembela enyameni. Khumbula futhi ukudla ukudla okunothe ngovithamini C, njengoba kuthuthukisa ukumuncwa kwensimbi. Ngokuphikisa inganekwane yokuthi ukudla okusekelwe ezitshalweni akunayo i-ayoni eyanele, abantu ngabanye bangakwazi ukwamukela ngokuzethemba indlela yokuphila esekelwe ezitshalweni kuyilapho begcina amazinga e-iron alungile.
– Isipinashi, tofu, udali, kanye nequinoa.
Isipinashi, i-tofu, i-lentils, ne-quinoa konke ukudla okusekelwe ezitshalweni okucebile okungasiza ekuhlangabezaneni nezidingo zensimbi ekudleni okungenanyama. Isipinashi, ikakhulukazi, sigcwele insimbi futhi singafakwa kumasaladi, ama-smoothies, noma afakwe njengesitsha esiseceleni. I-tofu, eyenziwe ngobhontshisi wesoya, ayinikezi nje kuphela amaprotheni asekelwe ezitshalweni kodwa futhi iqukethe insimbi. Ingalungiseka ngezindlela ezihlukahlukene, njengokuyigcoba bese uyihlanganisa ekuthoseni noma ukuyisebenzisa esikhundleni senyama. Ama-Lentils angomunye umthombo omuhle kakhulu wakho kokubili amaprotheni nensimbi, futhi angasetshenziswa eziphuzweni, izitshulu, noma njengesisekelo samabhega adla imifino. Okokugcina, i-quinoa, okusanhlamvu okuhlukahlukene, inikeza inani elihle lensimbi futhi ingafakwa ekudleni njengesengezo esinomsoco. Ngokufaka lokhu kudla ekudleni okusekelwe ezitshalweni okulingana kahle, abantu bangathola kalula inani elanele lokusansimbi ngaphandle kokuthembela enyameni.
- I-Vitamin C isiza ukumuncwa kwe-iron.
Ngaphezu kokudla ukudla okune-iron okune-iron, ukufaka uvithamini C ekudleni okusekelwe ezitshalweni kungathuthukisa ukumuncwa kwensimbi. Uvithamini C waziwa ngokuthuthukisa ikhono lomzimba lokumunca i-non-heme iron, uhlobo lwensimbi olutholakala emithonjeni esekelwe ezitshalweni. Kubandakanya ukudla okunothe ngovithamini C, okufana namawolintshi, ama-strawberry, upelepele wensimbi, ne-broccoli, kungakhuthaza ukumuncwa kwe-iron okungcono uma kusetshenziswa eduze nokudla okune-iron. Isibonelo, ukungeza izingcezu zezithelo ezisawolintshi esaladini sesipinashi noma ukujabulela ingilazi yejusi yewolintshi esanda kukhanywa ngokudla okusekelwe kudali kungakhuphula ukumuncwa kwensimbi kule mithombo esekelwe ezitshalweni. Ngokuhlanganisa amasu ukudla okunothe nge-iron nemithombo enovithamini C, abantu ngabanye bangakwazi ukwandisa amazinga abo okusansimbi futhi bachithe inganekwane yokuthi ukudla okusekelwe ezitshalweni akunayo i-ayoni ngokwemvelo.
- Gwema ukusebenzisa i-iron inhibitors.
Ukuze uqhubeke nokwandisa ukumuncwa kwe-iron ekudleni okusekelwe ezitshalweni, kubalulekile ukugwema ukusebenzisa ama-iron inhibitors. Izinto ezithile zingaphazamisa ikhono lomzimba lokumunca okusansimbi, kuvimbele ukusetshenziswa kwayo futhi kube nomthelela ekuntulekeni kwe-iron. I-iron inhibitor eyodwa evamile i-phytic acid, etholakala ekudleni okufana nokusanhlamvu, okusanhlamvu, namantongomane. Nakuba lokhu kudla kunenzuzo empilweni yonke, kubalulekile ukuthatha izinyathelo zokunciphisa umthelela we-phytic acid ekumunceni insimbi. Ukucwiliswa emanzini, ukubilisa, noma ukuhluma lokhu kudla kungasiza ukunciphisa amazinga e-phytic acid futhi kuthuthukise ukutholakala kwe-iron bioavailability. Ukwengeza, kuhle ukugwema ukudla itiye noma ikhofi ngokudla, njengoba ama-tannins akhona kulezi ziphuzo nawo angavimbela ukumuncwa kwensimbi. Ngokuqaphela ama-iron inhibitors kanye nokuthatha izinyathelo zokunciphisa imiphumela yawo, abantu bangaqinisekisa ukuthi bakhulisa ukumuncwa kwe-iron ekudleni kwabo okusekelwe ezitshalweni futhi bagcina amazinga e-iron anele.
– Ukupheka ngensimbi kuyasiza.
Elinye isu elisebenzayo lokukhulisa ukumuncwa kwe-iron ekudleni okusekelwe ezitshalweni ukupheka ku-cookware yensimbi eyinsimbi. I-cast iron ikhonjiswe ukuthi yandisa i-ayoni ekudleni, ikakhulukazi lokho okune-asidi noma okunomswakama ophezulu. Lapho upheka nge-iron cast, inani elincane lensimbi lingadluliselwa ekudleni, lithuthukise okuqukethwe kwayo kwensimbi. Lokhu kunenzuzo ikakhulukazi kubantu abalandela ukudla okusekelwe ezitshalweni, njengoba imithombo yezitshalo yensimbi ingaba yi-bioavailable encane uma iqhathaniswa nemithombo yezilwane. Ukuhlanganisa ukupheka kwe-iron ekulungiseleleni ukudla kunganikeza umfutho owengeziwe we-ayoni yokudla, kusize ukuhlangabezana nokudla okunconyiwe futhi kuvimbele ukuntula okusansimbi. Ukwengeza, ukupheka nge-cast iron kuyindlela eguquguqukayo futhi elula, evumela ukulungiswa kwezitsha ezihlukahlukene ngenkathi ngesikhathi esifanayo kwandisa ukumuncwa kwensimbi. Ngokufaka ukupheka kwensimbi okusansimbi njengengxenye yokudla okulinganiselayo okusekelwe ezitshalweni, abantu bangaqinisekisa ukuthi bathola i-ayoni eyanele futhi baqede insumansumane yokuthi ukudla okusekelwe ezitshalweni kuntula ngokwemvelo kulesi sakhi esibalulekile.
- Izithako ze-ayoni zingadingeka.
Kubalulekile ukuqaphela ukuthi nakuba ukudla okulungiselelwe kahle okusekelwe ezitshalweni kunganikeza insimbi eyanele, kungase kube nezimo lapho izithasiselo zensimbi zidingeka khona. Lokhu kuyiqiniso ikakhulukazi kubantu abanezidingo ze-iron ezikhulayo, njengabesifazane abakhulelwe noma labo abanezimo ezithile zezempilo. Izithako ze-ayoni zingasiza ukuvala igebe phakathi kokudla okudliwayo kanye namazinga e-ayoni anconyiwe, aqinisekise ukugcinwa kwensimbi okuphelele emzimbeni. Kodwa-ke, kubalulekile ukubonisana nochwepheshe bezokunakekelwa kwempilo ngaphambi kokuqala noma yiluphi uhlobo lwemithi yokwengeza, njengoba bengakwazi ukuhlola izidingo zensimbi ngayinye futhi banikeze isiqondiso esifanele. Kubalulekile futhi ukuqaphela ukuthi ukuthembela kuphela ezithasiselweni zensimbi ngaphandle kokubhekana nezici zokudla kungase kungasebenzi kahle ekwandiseni amazinga e-iron. Ngakho-ke, indlela ebanzi ehlanganisa ukuguqulwa kokudla futhi, uma kunesidingo, ukuxhaswa kwensimbi kunconywa ukusekela isimo sensimbi ekudleni okusekelwe ezitshalweni.
– Bonana nodokotela uma ukhathazekile.
Uma unokukhathazeka noma imibuzo mayelana namazinga akho okusansimbi noma ukudla okusekelwe ezitshalweni, kunconywa kakhulu ukuthi uthintane nochwepheshe bezempilo. Bangakunikeza iseluleko somuntu siqu nesiqondiso ngokusekelwe ezidingweni zakho ezithile kanye nomlando wezokwelapha. Udokotela noma udokotela wezokudla obhalisiwe angahlola amazinga akho okusansimbi ngokuhlolwa kwegazi futhi anikeze izincomo mayelana nokuguqulwa kokudla noma ukwesekwa uma kunesidingo. Kubalulekile ukusebenzisana nochwepheshe bezempilo ukuze uqinisekise ukuthi uhlangabezana nezidingo zakho ze-iron futhi ugcina impilo enhle ohambweni lwakho lokudla okusekelwe ezitshalweni. Khumbula, izidingo zokudla okunomsoco zawo wonke umuntu zihlukile, futhi ukufuna isiqondiso sochwepheshe kubalulekile ukuze kube nendlela ephephile nephumelelayo yokudla okusansimbi.
Sengiphetha, inkolelo evamile yokuthi ukudla okusekelwe ezitshalweni akukwazi ukuhlinzeka ngensimbi eyanele emzimbeni womuntu kuye kwafakazelwa ukuthi kungamanga. Ngokuhlanganisa izinhlobonhlobo zokudla kwezitshalo okunothe ngensimbi, okufana nemifino, imifino enamaqabunga, nezinhlamvu eziqinisiwe, abantu bangahlangabezana kalula nezidingo zabo zensimbi zansuku zonke ngaphandle kokudla inyama. Kubalulekile ukukhumbula ukuthi ukuntuleka kwe-iron akugcini kubantu abadla imifino noma imifino kuphela, futhi noma ubani angazuza ngokufaka lokhu kudla okunothe ngezakhi ekudleni kwabo. Ngokuhlela okufanele nokuqwashisa, ukudla okusekelwe ezitshalweni kunganikeza zonke izakhi ezidingekayo, kuhlanganise nensimbi, ukuze kuphile impilo enempilo futhi elinganiselayo.
FAQ
Ingabe kuyiqiniso ukuthi ukudla okusekelwe ezitshalweni akunayo i-iron ngokwemvelo?
Cha, akulona iqiniso ukuthi ukudla okusekelwe ezitshalweni akunayo insimbi ngokwemvelo. Nakuba kuyiqiniso ukuthi imithombo yensimbi esekelwe ezitshalweni (i-non-heme iron) ayimuncwa kalula ngumzimba uma iqhathaniswa nemithombo yezilwane (i-heme iron), kusengenzeka ukuhlangabezana nezidingo zakho zensimbi ngokusebenzisa isitshalo esisekelwe kahle. ukudla. Ngokuhlanganisa izinhlobonhlobo zokudla okune-iron okufana nemifino, i-tofu, i-tempeh, okusanhlamvu, amantongomane, imbewu, nemifino enamahlamvu amnyama, futhi kuhlanganiswe nokudla okunovithamini C (othuthukisa ukumuncwa kwe-iron), abantu bangathola kalula okwanele. amazinga ensimbi ekudleni okusekelwe ezitshalweni. Ukwengeza, ukudla okusekelwe ezitshalweni okuqinisiwe okufana nokusanhlamvu kanye nezinye izinhlobo zenyama esekwe ezitshalweni nakho kungaba imithombo yensimbi.
Yimiphi eminye imibono eyiphutha evamile mayelana nokumuncwa okusansimbi ekudleni okusekelwe ezitshalweni?
Umbono oyiphutha ovamile mayelana nokumuncwa kwensimbi ekudleni okusekelwe ezitshalweni ukuthi ayanele uma kuqhathaniswa nokudla okusekelwe ezilwaneni. Nakuba kuyiqiniso ukuthi imithombo yensimbi esekelwe ezitshalweni (i-non-heme iron) ingase ingamuncwa kalula umzimba uma iqhathaniswa nemithombo yezilwane (i-heme iron), ngolwazi olufanele nokuhlela, ukudla okusekelwe ezitshalweni kunganikeza insimbi eyanele. . Ukumatanisa imithombo yensimbi esekwe esitshalweni nokudla okunovithamini C kungathuthukisa ukumuncwa. Ukwengeza, ukupheka nge-cookware ye-iron nokugwema ukusetshenziswa kwe-iron inhibitor njengetiye noma ikhofi ngokudla kungasiza ekwandiseni ukumuncwa kwensimbi. Sekukonke, kubalulekile ukuqonda ukuthi ukuntuleka kwe-iron akugcini nje ekudleni okusekelwe ezitshalweni futhi kungenzeka kunoma yikuphi ukudla uma kungalingani kahle.
Ungakwazi yini ukunikeza izibonelo zokudla okusekelwe ezitshalweni okuyimithombo ecebile yensimbi?
Ezinye izibonelo zokudla okusekelwe ezitshalweni okuyimithombo ecebile yensimbi zihlanganisa ubhontshisi, udali, i-tofu, isipinashi, i-kale, i-quinoa, imbewu ye-chia, imbewu ye-hemp, imbewu yethanga, nokusanhlamvu okuqinisiwe noma izinkwa.
Abadla imifino kanye nezilwane bangakwenyusa kanjani ukumuncwa kwensimbi yabo emithonjeni esekelwe ezitshalweni?
Abadla imifino kanye nemifino bangakwazi ukumunca insimbi yabo emithonjeni esekwe ezitshalweni ngokuhlanganisa ukudla okune-iron nokudla okunothe nge-vitamin C. Lokhu kungenxa yokuthi i-vitamin C ithuthukisa ukumuncwa kwensimbi. Ukudla okufana nezithelo ezisawolintshi, amajikijolo, utamatisi, nopelepele bensimbi eceleni kokudla kwezitshalo okune-iron okucebile njengemifino, i-tofu, imifino enamaqabunga, kanye nezinhlamvu eziphelele kungasiza ukwandisa ukumuncwa kwensimbi. Kubalulekile futhi ukugwema ukudla ukudla okunothe nge-calcium neziphuzo, njengoba i-calcium ingavimbela ukumuncwa kwensimbi. Ukupheka ngezitsha zokupheka ezisansimbi kanye nokucwiliswa emanzini noma okuhlumayo okusanhlamvu nemifino kungathuthukisa ukutholakala kwensimbi. Ukwengeza, ukugxila ekudleni okuhlukahlukene nokulinganiselayo nokucabangela ukwesekwa kwe-iron uma kunesidingo kungasiza ekuqinisekiseni ukutholakala kwensimbi eyanele kwabadla imifino kanye nezilwane.
Ingabe zikhona izinto ezengeziwe noma izithasiselo abantu abadla ukudla okusekelwe ezitshalweni okufanele bazicabangele ukuze baqinisekise ukudla okusansimbi okwanele?
Yebo, abantu abadla ukudla okusekelwe ezitshalweni kufanele bacabangele izici ezengeziwe nezithasiselo ukuze baqinisekise ukuthi badla insimbi eyanele. Imithombo yensimbi esekelwe ezitshalweni, njengobhontshisi, udali, nesipinashi, ayimuncwa kalula umzimba uma iqhathaniswa nemithombo esekelwe ezilwaneni. Ukuze kuthuthukiswe ukumuncwa kwe-iron, kunconywa ukuthi udle imithombo yensimbi esekwe ezitshalweni nokudla okunovithamini C, njengezithelo ezisawolintshi noma upelepele. Ukwengeza, abanye abantu bangase bazuze ngokuthatha izithasiselo zensimbi, ikakhulukazi uma benezidingo ezikhulayo ze-iron noma besengozini yokuntuleka kwe-iron. Kubalulekile ukuthintana nochwepheshe bezokunakekelwa kwempilo noma uchwepheshe wezokudla obhalisiwe ukuze uthole iseluleko esiqondene nawe.
