Anaemia erughi ígwè abụghị ọrịa a na-adịghị ahụkebe, ọ bụ ezie na a naghị achọpụtakarị ya. Chee echiche, ntakịrị ahụ erughị ala, mkpụmkpụ ume, enweghị agụụ - anyị ga-edepụta ya niile ruo n'oge mgbụsị akwụkwọ mgbụsị akwụkwọ. Ma ọ dị mma ma ọ bụrụ na ka oge na-aga, enweghi ígwè na-ejupụta, ma ọ bụrụ na ọ bụghị? Ngwaahịa ndị a ga-enyere gị aka ịkwụ ụgwọ ntakịrị maka enweghị ihe a dị mkpa na ahụ gị.
Erimeri mmiri
N'ime ha bụ mọzụlụ na akịrịkọ, nke gram 100 ga -enye gị ọgwụ iron kwa ụbọchị. Oysters nwere 5.7 mg iron, sardines mkpọ-2.9, tuna tuna-1.4, shrimp-1.7 mg.
Nri
Anụ na -acha ọbara ọbara na -acha ọbara ọbara na anụ ahụ bụ ezigbo ihe na -enye ígwè. Imeju nwa ehi nwere 14 mg iron (kwa gram 100 nke ngwaahịa), na anụ ezi-12 mg, na ọkụkọ-8.6, na anụ ehi-5.7. Maka ntụnyere, anụ ọkụkọ gbara ọchịchịrị nwere 1.4 mg iron, yana ọkụ nwere naanị 1.
ọka
Ọtụtụ nri ụtụtụ nri ụtụtụ ma ọ bụ ọka-bran, ọka, achịcha-na-ejikwa ígwè mee ka nri jupụta. Na mgbakwunye, ha nwere ọtụtụ eriri na carbohydrates na-adịte aka iji nọgide na-enwe ume ogologo oge. Achịcha Rye nwere 3.9 mg nke iron kwa gram 100 nke ngwaahịa, ọka wit-10.6 mg, buckwheat-7.8, oatmeal-3.6.
Tofu Chiiz
N'ime ọkara iko tofu, a ga-enwe ụzọ n'ụzọ atọ nke ọgwụ kwa ụbọchị. Enwere ike ịgbakwunye chiiz na salad ma ọ bụ jiri ya desserts.
Mkpụrụ akwụkwọ
Ahịhịa esi nri nwere nnukwu iron, yabụ na ọkara iko lentil nwere ọkara nke ọgwụ ya kwa ụbọchị. Peas nwere 6.8 mg nke iron kwa gram 100, agwa agwa-5.9, soy-5.1, agwa ọcha-3.7, ọbara ọbara-2.9 mg.
Mkpụrụ na mkpụrụ
Mkpụrụ bụkwa ezigbo ihe na -enye ígwè. Dịka ọmụmaatụ, 100 grams nke pistachios nwere 4.8 mg nke ihe a, na ahụekere-4.6, almọnd-4.2, cashews-3.8, walnuts-3.6. Igwe kacha baa ọgaranya site na mkpụrụ-sesame-14.6 mg, yana mkpụrụ ugu-14.
Mkpụrụ osisi na akwụkwọ nri
Ezigbo ihe na-enye ígwè bụ akwụkwọ ndụ akwụkwọ ndụ gbara ọchịchịrị, dị ka akwụkwọ nri-3.6 mg, kọlịflawa na brussels pulitere-1.4 na 1.3 mg, n'otu n'otu, broccoli-1.2 mg.
Akwukwo a mịrị amị nwere 4.7 mg ígwè, prunes - 3.9, mịrị -3.3, piich akpọnwụ-3 mg. Mkpụrụ osisi a mịrị amị dịkwa bara uru maka anaemia ma ọ bụ iji gbochie ya.
Site na elu, pasili bụ onye ndu na ọdịnaya iron-5.8 mg, artichokes-3.9 mg. Na 100 grams nke molasses - 21.5 mg ígwè.
Kedu ihe ị ga - eri iji nyere ahụ gị aka ụkọ ụkọ
1. Anụ ehi, anụ ezi ma ọ bụ anụ azu.
2. Akwa eghe na akwukwo nri na salad akwukwo.
3. Imeju Imeju. Ọ ga-aka mma tinye obi gị dum na sauerkraut.
4. Azụ pancakes na inine - okpukpu abụọ nke ígwè.
5. Ngwakọta mkpụrụ ego, mkpụrụ osisi pine, hazelnuts, ahụekere, almọnd.