Iron-kei roto kai

Iron - Ko reira rawa he kohuke wahi nui e tauturu hāora waka ki te kopa (pūtau) o te rauropi. titau hoki te tangata noa te ora 1.5 mg o rino ia ra, engari whakaaro e riro te whakauru% 10 anake o te rauemi, te auau kohi ia ko 15 mg. Tenei nui o te huānga wahi e taea te whiwhi mā te kai hua rino-kei roto, e te hunga tata tonu i runga i to tatou tepu. Ko te mea matua - mahara e te kore o (me te maha atu) o te rino i roto i te tinana arata'i ki hopearaa houhou.

hua rino

Rino i ngā kai kararehe ngaungau ngāwari atu. Rawa taonga i roto i tenei wahi kai huānga me paru: ate, whatukuhu, me pūkahukahu. kukū shrimp nui, mātaitai me te caviar o kaimoana rino. whakaritea rino tipu te nui kino atu i te kararehe, engari he nui ake whaihua i roto i te tirohanga o to ratou ihirangi o huaora o ētahi atu rōpū ēnei hua rino-kei roto:

• Leadership i roto i ngā kai tipu taonga i roto i te rino, noho harore ma (e rua hou, me te maroke). Kia aroha mai, e kore e taea te whai whakaaro mai ratou ka rite ki ngā hua mō ngā tamariki, kia rite ki te pūnaha kūnatu o te tamariki 5-7 tau e kore e taea ki te ngaungau harore, i te iti rawa hoki te painga o te tinana.
• I roto i te wahi tuarua he rēkiumu: pini, he pi, pī, te pīni - hua rino rawa mateoha i, me te utu. No te wahine hapu, e ratou e kore no ki te rārangi rāhuitia, ngā i roto i te toru o nga huatū, rite whai wāhi ratou ki gassing nui.
• I roto i te hua, me te rino huawhenua hua - he aporo, pītiti, panana, āperekoti, rīwai, kāreti, kareparāoa, kōkihi.
• I roto i hua me nati - wōnati me aramona, rōpere, blueberries me raspberries.
• Na nga pata taonga tino rino he Buckwheat me te witi.

  Rino ihirangi, āhua e taea enei hua wehewehe i waenganui i nga rōpū e whai ake nei (mg ia 100 g.):

• 35 mg - ma harore maroke;
• 20-10 mg - poaka ate, pūkahukahu, molasses, rewena o Brewer, rimurimu, paukena purapura, koukou, pi, hēhami;
• 10-5 mg - ate (mīti, heihei), hua manu toene, ngakau heihei reo (poaka, mīti);
• 5-1 mg - rapeti kai, heihei, poaka, reme, mīti, Buckwheat, hua koitareke, pī, caviar pango, blueberries, whakapiri, he pini, harore hou, currants, pini, āperekoti, aramona, pītiti, rai taro, karepe, kōkihi, wōnati, te witi, te aporo, raspberries;
• ki te 1 mg - kāreti, panana, rīwai.

  whakawhenumi o rino i te tinana

  He nui rino tukua e te whakamahi o ngā hua, a kihai te complexes huaora-kohuke, ki te mahara te wahi e whai ake nei:

1. Huaora C me te B12 whakatairanga absorption tere o te rino. Na tamata ki te whiriwhiri i te matau huinga o ngā hua. Hei tauira, ki te te huamata hua, ka i roto i te tua ki panana me te aporo hoatu karaka reira herbata ranei, me te kai, ko te pai ki te hono ki te huawhenua, pērā i te pepa kareparāoa ranei.
2. Konupūmā inhibits absorption rino, na e kore e kai kai rino-kei roto ki te pūmua (tīhi, kirīmi kawa te waiu ranei).
3. Products kei roto tannin (waina whero, tea kawhe ranei) e kore e whai wāhi ki te absorption rino oti, me te tika.