Ukuphazanyiswa kwe-iron metabolism kwabesifazane kuyasakazeka futhi kuhambisane nezinhlobo ezimbili zokuntuleka: ukutholakala kwensimbi ye-anemia nokuntuleka kwalesi sici ngaphandle kwe-anemia. Ukubonakaliswa kwezimo ezinjalo zomzimba kungaba yingozi kakhulu empilweni. Ukunakekelwa kokuntuleka kwe-iron anemia kudinga indlela edidiyelwe nokusetshenziswa kwemithi. Kodwa ukuqeda ukungabi nalutho kwe-iron ngaphandle kwe-anemia ngokuvamile kuvame ukulandela ukudla okuthile. Ukwenza lokhu, udinga ukwazi ukuthi yimiphi imikhiqizo enensimbi eningi ngokwanele.
Okuqukethwe kwensimbi emikhiqizweni ehlukahlukene.
Okokuqala, imikhiqizo yemvelaphi yezilwane ihlukaniswa ngokuqukethwe okuphezulu kwensimbi kufomu elifinyelelekayo lokufana. Inani elilinganayo lensimbi ku-100 g lomkhiqizo yilendlela elandelayo: I-veal - 2.9 mg, inyama ye-rabbit - 3.3 mg, ingulube - 1.4 mg, iwundlu - 2 mg, ham - 2.6 mg, amateur okusanhlamvu - 1.7 mg i-sausage e-smoked - 2.7 mg, itiye lokusongela - 1.8 mg, isobho - 1.8 mg, inkukhu - 1.6 mg.
Imikhiqizo kanye nemikhiqizo yokubhaka kungabuye kubhekiswe emikhiqizweni esiza ekuqedeni izimo zokuntuleka kwensimbi: isinkwa se-rye - 3.9 mg, isinkwa sikakolweni - 1.9 mg, isinkwa sefulawa se-1-grade - u-2 mg, u-3.3 wegremu ufulawa, i-pasta - 1.6 mg.
Inhlanzi iqukethe insimbi encane kakhulu: i-cod - 0.7 mg, i-stellate - 0.6 mg, i-herring yase-Atlantic enogwayi - 1 mg, i-pich perch - 0.05 mg.
Imikhiqizo yobisi kanye nobisi iqukethe inani elincane lensimbi: ubisi, ubisi oluboshwe, i-kefir 0.1 mg, ubisi oluncibilikile noshukela u-0.2 mg, ubisi powder 0.5 mg, ukhilimu omuncu 0.2 mg, ushizi 1, I-1 mg, i-cottage shizi enamafutha kanye nama-fat-cottage shizi aphansi-0.5 mg no-0.3 mg wensimbi, ngokulandelana.
Imikhiqizo eminingi yezitshalo iqukethe inani elincane kakhulu lensimbi. Isibonelo, i-100 g ya izaqathi iqukethe u-0.7 mg wensimbi, utamatisi - 0.9 mg, amagilebhisi - 0.6 mg, iklabishi - 0.6 mg, amapulamu - 0.5 mg, u-anyanisi no-anyanisi aluhlaza - 0, 8 mg no-1 mg, ngokulandelana.
Kodwa-ke, ezinye imikhiqizo yezitshalo ziqukethe inani elihle lensimbi: ama-apula - 2.2 mg, amapheya - 2.3 mg, isipinashi - 3.5 mg, ama-hazelnuts - 3 mg, ummbila - 2.7 mg, i-peas - 7 , 0 mg, ubhontshisi - 5.9 mg.
Ku-100 g we-buckwheat iqukethe u-6.7 mg wensimbi, emaphileni - 2.7 mg, e-semolina nelayisi - 1 mg.
Njengoba sibona, kungenzeka ukuthi ugcwalise ukungabi nsimbi kwensimbi emzimbeni onensimbi engenawo usizo ngosizo lwemikhiqizo engabizi futhi engabizi kakhulu.