Nri iri na abuo nke Iron nwere maka ndi na eri nri

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Nri ziri ezi nke nwere vitamin, protein, mineral na nri na-edozi ahụ dị oke mkpa iji kwado ahụ dị mma.

Dị ka ihe atụ, ígwè bụ obere ihe dị n’ime ya nke na-eme ka haemoglobin na-arụ ọrụ, bụ́ nke na-eburu oxygen dị n’ọbara. Imirikiti nri ndị anaghị eri anụ nwere ezigbo igwe. Agbanyeghị, nke a apụtaghị na nri anaghị eri anụ anaghị enwe iron. Isiokwu a ga-atụle nri ndị anaghị eri anụ juputara na igwe.

ka esi belata mgbatị afọ

Gịnị Mere Ahụ Ji Dị Mkpa?

Iron bụ ihe dị mkpa ịnweta chọrọ n'ahụ iji ebufe ikuku oxygen na ahụ niile. Irongwè na-ezughị ezu n'ime ahụ na-ebute anaemia nke ejiri ike ọgwụgwụ, adịghị ike na usoro ahụ ji alụso ọrịa ọgụ ọgụ na-enweghị ike ịlụ ọgụ megide ọrịa. Iron dịkwa mkpa maka ịchekwa ahụike, ntutu na mbọ.

E nwere ụdị iron abụọ - heme iron (anụ, akwa na nri mmiri) na iron na-abụghị heme (nri sitere na osisi) ^[1] .

Yabụ, ọ bụrụ na ị bụ onye anaghị eri anụ, webata nri ndị anaghị eri anụ ndị a bara ụba nke nwere nri iron na nri gị.

Nri Iron bara ụba maka ndị anaghị eri anụ

1. Oghere

Lentil bụ mkpo na-ejupụta n’ime iron ma nwekwa ezigbo protein, folate, manganese, carbohydrates dị mgbagwoju anya, vitamin B, potassium na fịba. Nke a na - eme ka lentil bụrụ otu n’ime nri mara mma iron nwere maka ndị anaghị eri anụ. Na uru ahụike nke na -ewe lentil ha bụ ha belata ihe egwu nke ọrịa obi, kansa, oke ibu na ọrịa shuga ^[abụọ] .

• Irongwè na 100 g lentil - 3.3 mg

2. Nduku

Nduku bu nri bu nri eji eri otutu mba. A maara ya maka ntụgharị ya n'ihi na enwere ike esi ya n'ọtụtụ ụzọ dị ka poteto a sụrụ asụ, ofe nduku, poteto eghere eghe, wdg.

Akwukwo nri starchy bu ezigbo uzo nke iron, eriri nri, calcium, potassium, vitamin C, magnesium na vitamin B6 ^[3] . Agbanyeghị, ndị na-achọ ibu ibu kwesịrị ị potatoesụ poteto na oke.

• Irongwè na 100 g poteto - 0,8 mg

3. Mkpụrụ

Mkpụrụ dị ka mkpụrụ osisi ugu, mkpụrụ osisi sesame, mkpụrụ hemp na flaxseeds bara ọgaranya na ígwè ma nwee ezigbo eriri, magnesium, zinc, calcium, selenium, antioxidants, protein plant na osisi ndị ọzọ. ^[4] . Mkpụrụ ndị a bụkwa ezigbo isi iyi omega 3 na ọdụdụ omega 6 nke bara uru maka ahụike na ụbụrụ. ^[5] .

• Irongwè n'ime 100 g ugu mkpụrụ - 3.3 mg
• Irongwè na 100 g mkpụrụ osisi sesame - 14.6 mg
• Iron na 100 g hemp mkpụrụ - 13.33 mg
• Irongwè na 100 g flaxseeds - 5.7 mg

4. Mkpụrụ

Mkpụrụ osisi na akụ bụ ihe ọkụkụ ọzọ nwere ọgaranya nke nwere protein, ezigbo abụba, eriri, vitamin na mineral, antioxidants na ogige ihe ọkụkụ bara uru. Mkpụrụ dị ka mkpụrụ osisi cashew, almọnd, pine mkpụrụ, pistachios na macadamia mkpụrụ nwere ígwè dị ukwuu nke ga-enyere aka n'ịba ụba hemoglobin ^[6] . Mkpụrụ ndị a bụ ezigbo ezigbo omega 3 na omega 6 fatty acids nke na-egbochi mmalite nke ọrịa obi na belata ọbara mgbali.

• Gwè na 100 g mkpụrụ osisi cashew - 6.7 mg
• Irongwè na 100 g almọnd - 3.7 mg
• Irongwè na 100 g mkpụrụ osisi pine - 5,5 mg
• Irongwè na 100 g pistachios - 3.9 mg
• Gwè n'ime 100 g macadamia mkpụrụ - 3,7 mg

aloe vera serum maka ntutu isi

5. Akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ

Akwukwo nri dika akwukwo akwukwo, broccoli, Brussels pulitere, kabeeji, beetroot, wdg, nwere ihe di elu nke enweghi heme. Ha jupụtakwara na vitamin C nke na-eme ka ahụ ike iron dị n’ahụ ^[7] , ^[8] . Na mgbakwunye, iri nri inine a ga - enye eriri gị, antioxidants, vitamin na mineral.

• Iron na 100 g inine - 2,7 mg
• Irongwè na 100 g kale - 1.5 mg
• Irongwè na 100 g Brussels na-epulite - 1.4 mg
• Irongwè na 100 g beetroot - 0,8 mg
• Gwè na 100 g kabeeji - 0,5 mg

6. Tofu

A na-eme Tofu site na mmiri ara ehi soybean. Ndị anaghị eri anụ na ndị anaghị eri anụ kwesịrị iri ọtụtụ tofu n'ihi na ọ nwere nnukwu calcium, iron na protein nke na-ebelata kansa prostate, ọrịa ara ara na ọrịa obi, dị ka otu nnyocha si dị ^[9] . Enwere ike ịchọta Tofu n'ụdị dị iche iche dị ka nro, silken ma sie ike ma ị nwere ike mee ka ha ghee ma ọ bụ ghere eghe.

• Irongwè na 100 g tofu - 5.4 mg

7. Mkpụrụ ọka siri ike

Nri ụtụtụ nke gụnyere ọka, porridge, flakes bran, muesli, ọka wit dum wdg. N’ụzọ bụ isi, a na-ewere ọka siri ike na shuga dị ala dị ka oatmeal otu n’ime nri kacha mma bara ọgaranya. Ha dị mfe esi nri ma ha kacha mma maka ndị anaghị eri anụ na ndị anaghị eri anụ. Oats nwere eriri soluble akpọ beta-glucan nke na-ebelata cholesterol ma melite ahụ ike ^[10] . Otú ọ dị, ọ bụ ihe amamihe dị na ya iri oke oat na oke ego dị ka nnukwu ọdịnaya nke phytate na-egbochi absorption nke ígwè ^{iri na otu} .

• Irongwè na 100 g oatmeal - 6 mg
• Gwè na 100 g porridge - 3,7 mg

8. Akụrụ akụrụ

Akụrụ akụrụ nwere eriri dị elu na protein nke na-eme ka ha bụrụ nhọrọ nri dị mma maka ndị anaghị eri anụ. Ngwongwo ha nwere nke nwere ike ime ka ọbara hemoglobin gị dịkwuo elu ma belata ohere anaemia. E wezụga nke a, akụrụ agwa bụ ezigbo isi mmalite nke eriri, mgbagwoju carbohydrates, potassium, phosphorous, manganese, folate na ndị ọzọ bara uru osisi ogige.

• Irongwè na 100 g akụrụ akụrụ - 8.2 mg

9. Amara

Amaranth bụ mkpụrụ ọka na-enweghị gluten oge ochie nke bụ isi iyi zuru oke nke protein na nri ndị ọzọ dị mkpa dị ka manganese, magnesium, iron, fiber and antioxidants. Dị ka nnyocha nyocha si kwuo, mkpụrụ amaranth na-ebelata ogo shuga shuga, cholesterol, na-arụ ọrụ mgbochi na ọbara mgbali elu na nke kachasị mkpa, belata ihe ize ndụ nke anaemia ^[12] .

• Gwè na 100 g amaranth - 2.1 mg

green tii uru maka akpụkpọ

10. Mushrooms

Mushroomsfọdụ ụdị ero nwere nnukwu ígwè. Dịka ọmụmaatụ, ero oyster nwere ihe ruru okpukpu abụọ ka ígwè dị ka ero bọtịnụ, shiitake mushrooms na portobello mushrooms ^[13] . Mushrooms nwere obere kalori ma nwee eriri, protein, vitamin B, selenium, ọla kọpa, potassium na vitamin D. Ihe ndị a niile na-enye aka na-enye aka na ahụike obi, na-eme ka ọbara mgbali elu, na-eme ka ọkpụkpụ ike, wdg.

• Irongwè na 100 g oyster mushrooms - 1,33 mg
• Irongwè na 100 g bọtịnụ bọtịnụ - 0,80 mg
• Irongwè na 100 g shiitake mushrooms - 0.41 mg
• Irongwè na 100 g portobello mushrooms - 0,31 mg

11. Quinoa

Quinoa bu otu n’ime nkpuru oka nile di elu na igwe ma o juputakwara na ọla kọpa, manganese, magnesium, folate na ọtụtụ nri ndị ọzọ. Quinoa bụ nri zuru oke maka ndị anaghị eri anụ n’ihi na ọ bụ ezigbo protein, juputara na eriri, carbohydrates dị mgbagwoju anya, vitamin na mineral. Nnyocha ahụ na-egosi na quinoa antioxidant Njirimara belata ihe ize ndụ nke ọbara mgbali elu na pịnye ọrịa shuga 2 ^[14] .

• Gwè na 100 g quinoa - 4.57 mg

12. Anụ na-acha tomato

Tomato a kpọnwụrụ akpọnwụ bụ tomato chara acha nke a kpọnwụrụ anwu. Ha dị elu na antioxidants dị ka lycopene, vitamin na mineral na nke kachasị mkpa, ha bụkwa ezigbo ụzọ ígwè. A maara lycopene antioxidant na-ebelata ihe ize ndụ nke kansa na ọrịa ndị metụtara afọ dịka macular degeneration na cataract.

• Irongwè na 100 g tomato a mịrị amị - 2.7 mg

Otu esi eme ka nri mmiri si na nri sitere na Osisi

Emegwè Heme nke achọtara na anụ na akwa na-adị mfe amata ahụ ma e jiri ya tụnyere ígwè na-abụghị heme dị na osisi. Yabụ, ndị anaghị eri anụ na ndị anaghị eri anụ kwesịrị ịba ụba okpukpu abụọ ha iji zere ụkọ iron.

Nke a bụ ihe ị ga - eme iji nyere aka banye iron na-abụghị heme ka mma:

• Na-eri nri vitamin C bara ụba yana nri sitere na osisi iji nyere aka mee ka nsị nke iron na-abụghị nke ọkụ belata.

• Nri mkpụrụ osisi na mkpo ga-eme ka nri igwe dị mma, ọ ga - emekwa ka ọnụ ọgụgụ phytates ghara igbochi nsị igwe.

• Iri quinoa na nkpuru ahihia nke amino acid lysine tinyere nri nwere otutu ihe nwere ike inye aka mee ka ogbawanye igwe.

• Zere ị drinkingụ kọfị na tii na nri n'ihi na ọ na-ebelata ike ikuku ^{iri na ise} .

1. [1]Na-eto eto, I., Parker, HM, Rangan, A., Prvan, T., Cook, RL, Donges, CE, Steinbeck, KS, O'Dwyer, NJ, Cheng, HL, Franklin, JL,… O'Connor, HT (2018). Njikọ dị n'etiti Haem na Non-Haem Iron Intake na Serum Ferritin na Healthy Young Women. Ndị na-edozi ahụ, 10 (1), 81.
2. [abụọ]Ganesan, K., & Xu, B. (2017). Polyphenol-Rich Lentils na Ahụike Ha Na-akwalite Mmetụta. Akwụkwọ akụkọ sayensị nke ụwa, 18 (11), 2390.
3. [3]Fairweather-Tait, S. J. (1983). Ọmụmụ banyere nnweta ígwè na nduku. Akwụkwọ akụkọ Britain banyere nri, 50 (1), 15-23.
4. [4]Carlsen, MH, Halvorsen, BL, Holte, K., Bøhn, SK, Dragland, S., Sampson, L., Willey, C., Senoo, H., Umezono, Y., Sanada, C., Barikmo, I ., Berhe, N., Willett, WC, Phillips, KM, Jacobs, DR,… Blomhoff, R. (2010). Mkpokọta antioxidant ọdịnaya nke ihe karịrị 3100 nri, ihe ọveraụveraụ, ngwa nri, herbs na Mmeju eji n'ụwa nile. Akwụkwọ na-edozi ahụ, 9, 3.
5. [5]Ros, E., na Hu, F. B. (2013). Oriri nke osisi na akwara obi: epidemiological na-adakarị ikpe na-egosi. Mgbasa, 128 (5), 553-65.
6. [6]Macfarlane, B. J., Bezwoda, W. R., Bothwell, T. H., Baynes, R. D., Bothwell, J. E., MacPhail, A. P.,… Mayet, F. (1988). Inhibitory mmetụta nke mkpụrụ na ígwè absorption. Akwụkwọ bụ American Journal of Clinical Nutrition, 47 (2), 270-274.
7. [7]Hallberg, L., Brune, M., & Rossander, L. (1989). Ọrụ nke vitamin C na iron absorption. Akwụkwọ akụkọ ụwa maka nchọpụta vitamin na ihe oriri. Mgbakwunye = International Journal of Vitamin na Nutrition Research. Mgbakwunye, 30, 103-108.
8. [8]Lynch, S. R., & Cook, J. D. (1980). Mmekọrịta nke vitamin C na ígwè. Akwụkwọ akụkọ nke New York Academy of Sciences, 355 (1), 32-44.
9. [9]Messina M. (2016). Soy na Mmelite Ahụike: Nyocha nke Clinical na Epidemiologic Literature. Nri, 8 (12), 754.
10. [10]Valeur, J., Puaschitz, N. G., Midtvedt, T., & Berstad, A. (2016), Nkeji edemede Oatmeal porridge: mmetụta na njirimara metụtara microflora na isiokwu ndị dị mma. Akwụkwọ akụkọ British Journal of Nutrition, 115 (1), 62-67.
11. iri na otuRossander-Hulthen, L., Gleerup, A., & Hallberg, L. (1990). Mmetụta na-adịghị mma nke ngwaahịa oat na absorption iron na nwoke. Akwụkwọ akụkọ Europe nke ihe oriri na-edozi ahụ, 44 (11), 783-791.
12. [12]Caselato ‐ Sousa, V. M., & Amaya ‐ Farf, J (2012). Ọnọdụ nke ihe ọmụma na amaranth ọka: nyocha zuru ezu. Akwụkwọ nke Science Science, 77 (4), R93-R104.
13. [13]Iwu, J., Krejpcio, Z., & Staniek, H. (2016). Iron bioavailability sitere na ngwaahịa ọka enriched na Pleurotus ostreatus mushrooms na oke nwere oke anaemia. Akwụkwọ akụkọ gbasara ọgwụ ugbo na gburugburu ebe obibi, 23 (2).
14. [14]Filho, A. M. M., Pirozi, M. R., Borges, J. T. D. S., Pinheiro Sant'Ana, H. M., Chaves, JB P., & Coimbra, J. S. D. R. (2017). Quinoa: ihe oriri, ọrụ, na nri nri. Nyocha dị oke egwu na sayensị nri na nri, 57 (8), 1618-1630.
15. iri na iseHurrell, R. F., Reddy, M., & Cook, J. D. (1999). Mgbochi nke ikuku na-abụghị nke haem site na ihe ọ byụ polyụ nwere polyphenolic. Akwụkwọ akụkọ British Journal of Nutrition, 81 (4), 289-295.

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