1 - Kungani umzimba wakho udinga i-Iron
I-iron ibalulekile ekukhiqizeni i-hemoglobin, iphrotheni evumela amangqamuzana abomvu egazi ukuthi athwale oksijini kuzo zonke izingxenye zomzimba wakho. Kubuye kube yingxenye ye-myoglobin - efana ne-hemoglobin, kodwa itholakala kumaseli akho omzimba.
Uma ungatholi insimbi eyanele, ungase uzizwe ukhululekile futhi ungagcina unesifo sokuntula kwe-anemia. Isilisa esidala esikhulile sidinga ama-milligrams (mg) ensimbi ngosuku - owesifazane osenesikhathi sakhe udinga cishe ngo-18mg ngosuku.
Insimbi yesidumbu itholakala kokubili kokudla kwezitshalo nezilwane. Uma unesithakazelo ekukhuliseni ukudla kwakho kwensimbi, nangu-13 kubo.
2 - ama-Oyster
Ama-oysters ayimithombo enhle kakhulu yensimbi. Ukukhonza ama-oyster ayisithupha eluhlaza kunesisindo esingu-4mg sensimbi. Ibuye ine-calories angu-43, i-50mg ye-calcium, ne-5g yamaprotheni.
3 - Ubhontshisi obumhlophe
Ubhontshisi obumhlophe kukhona umthombo omuhle wesitshalo esisezingeni. Enye yekhefu yokukhonza indebe inezinsimbi ezingaphezulu kuka-3mg wensimbi. Leyo nsizakalo yesigamu isigamu ine-6mg fiber kanye ne-potassium engu-500mg. Ibuye inamaprotheni amaningi ne-calcium, ama-vithamini B, nama-antioxidants.
4 - I-Liver Liver
Isibindi sesilwane siyaziwa njengomthombo wensimbi - futhi ngesizathu esihle. Isiqephu esisodwa sesibindi sinamaphesenti angu 4mg ensimbi. Futhi umthombo omuhle kakhulu wamaprotheni, ama -vithamini ama-B aqinile, i-vitamin A, futhi unezinyunyana zama-International of vitamin D ezingu-33 . Konke cishe ngamakhilomitha angu-130.
5 - Amalenti
I-lentils yinye imithombo yensimbi enezingaphezu kuka-3mg ensimbi ekwenzeni isigamu se-cup. Ama-lentile nawo aphezulu e-fibre - angaba ngu-8mg. Ngaphezu kwalokho, i-lentile iphezulu amaprotheni, amavithamini B, i-magnesium, ne-zinc.
6 - Ushokoledi Omnyama
Ayikho into eyenza sijabule kunokuthola ukuthi le tshokolethi inhle kuwe, futhi kuvela ukuthi le tshokolethi emnyama iyimithombo enhle kakhulu yensimbi, kanye nama-antioxidants. Ukukhishwa kwelekholethi emnyama (amaphesenti angama-45 kuya kwangu-59 kwesikhova) kunesisindo esingu 3.5mg sensimbi. Ibuye ine-kilojoule angu-232, ngakho ungayidluli.
7 - I-Tuna ekheniwe
I-tuna ekheniwe ngumthombo ocebile wensimbi. Enye ye-6-ounce ye-tuna inamaphesenti angaphezulu kwama-2.5mg ensimbi, kanye namavithamini amaningi we-potassium ne-B, kanye ne-vitamin D. encane ibe ne-sodium engama-400mg, okuyinto encane ehlangothini eliphezulu. Kodwa, i-tuna ekheniwe inama-calories angaphansi kuka-150, uma nje ukhetha uhlobo oluphethwe emanzini, hhayi amafutha.
I-Chickpeas
I-Chickpeas, ebizwa ngokuthi i-garbanzo ubhontshisi, inothile ensimbi. Ikomidi elingu-half of chickpeas lingaba ngu-2.5mg wensimbi, kanye namanye amaminerali amaningi. Ibuye ine-141mcg folate, enye yevithamini eziyinkimbinkimbi B, no-6g we-fibre - konke okungaphansi kuka-150 khalori.
9 - Utamatisi Juice
Ijusi yetamatisi ayinayo insimbi eningi njengamanye amakhetho ethu, kodwa kuhle ukuphuza. Enye indebe yejusi yetamatisi ine-1mg yensimbi. Ibuye ibe ne-lycopene, i-antioxidant enamandla, ne-vitamin A. Yilona futhi umthombo omuhle wamaminerali, kodwa qaphela imikhiqizo ephakeme kakhulu kwi-sodium.
10 - Amazambane aphekiwe
Angiqiniseki ukuthi kungani, kodwa amazambane abatholi isikweletu abafanelwe, ukukhuluma ngokudla. Akukhona kuphela ukuthi kukhona umthombo omuhle wevithamini C, amavithamini B, kodwa futhi ungumthombo omuhle kakhulu we-potassium. Oh, futhi futhi banamandla kakhulu ensimbi. Eqinisweni, amazambane amaqanda amakhulu anesikhumba anesisindo esingaphezu kuka 3mg.
11 - Amasheya
Nakhu omunye umthombo wensimbi osuselwe emasimini. Amasheya aphelele njenge-snack ecebile-i-ounce eyodwa iseduze no-2mg wensimbi, Ibuye inevithamini namaminerali kanye namafutha anenzuzo e-monounsaturated.
12 - isipinashi
Yiqiniso, insimbi yisisusa uPopeye wolfed phansi wonke lawo amathini asipinashi. Enye indebe yesipinashi esiphekiwe inesi-6.5mg ensimbi. Ibuye ibe ne-250mg ye-calcium futhi ingaphezu kwama-800mg we-potassium. Ibuye ine-vitamin C, i-vitamin K, ne-fiber.
13 - Ukudla
Izithelo zokudla, kanye nezithelo eziningi eziphefumulisiwe, ziphezulu ensimbi. Ibhokisi elilodwa elincane (cishe 1/3 indebe) lingaba ngu-1mg wensimbi - akuyona into embi ye-midnight ntambama. Ama-raisins nawo aphezulu e-potassium futhi umthombo omuhle kakhulu wamavithamini B.
14 - Inkabi Steak
Inyosi iyimithombo enhle kakhulu yensimbi evezwe yizilwane. I-6-ounce tenderloin steak inezingaphezu kuka-3mg wensimbi. Futhi ungumthombo omuhle we-zinc, i-potassium, namanye amaminerali, kanye ne-vitamin B-12. Ibuye ine-5g wamafutha agcwele, ngakho ukulawula isabelo kuwumqondo omuhle.
Umthombo
I-United States uMnyango wezoLimo lwezoLimo lwezoLimo lwezoLimo.