11 Ukudla Ukusiza Ukuvimbela Ukuntuleka Kwensimbi

Letha ubhontshisi

Ukuntuleka kwe-iron yimbangela evame kakhulu yokuntula okunomsoco emhlabeni. Ukuntuleka kwe-iron kungabangela ukuphazamiseka kwegazi nokufunda (ukufunda) ukubambezeleka ezinganeni. I-anemia ingahluka kusuka komnene kuya kweqile, ngezinye izikhathi idinga ukumpontshelwa igazi. Kubantu abaningi, isihluthulelo sokuvimbela ukwehluleka kwensimbi kuqinisekisa inani elanele lensimbi ekudleni.

I-iron ivela ngezinhlobo ezimbili: i-heme iron (evela enyama) ne-non-heme iron. I-Heme iron inamathele kangcono kune-non-heme iron eholela ekunikezeni okunikezwayo okunesondlo (RDA) ngensimbi okuba cishe izikhathi eziphakeme eziphindwe kabili kumabhodlela. Naphezu kwalezi zitshalo ezidla ukudla okunhlobonhlobo azikho engozini enkulu yokuthuthukisa ukungenwa kwe-iron anemia . Ngemuva kokuthomba abesifazane banesimo se-RDA ephakeme ngenxa yokulahleka kwegazi esikhathini.

Sizobukeza ukudla okuningana okunezinsimbi. Isibindi asifakiwe kulolu hlu. Nakuba kuyimithombo enhle kakhulu yensimbi, ibuye iphezulu kwe-cholesterol. Amanye alawa kungenzeka ukuthi kakade uyazi ukuthi aqukethe insimbi, kodwa abanye bangase bakumangaze.

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Inyama

Asikhulumi nje nje yenkomo. Inkukhu, iwundlu, ingulube, kanye ne-Turkey nayo imithombo enhle yensimbi. Inyama iqukethe i-heme yensimbi, okulula umzimba ukuba uyithole, okusho ukuthi uthola insimbi eningi kulezi zokudla. Imithombo yenyama yenkomo iyanconywa.

Akuyona inyama yokudla? Azikho izinkathazo, kunezinketho ezengeziwe.

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I-Shellfish

Ama-shrimp, ama-clams, nama-oyster aqukethe insimbi efanayo ye-heme njengezinkumbi, okusho ukuthi i-absorption kalula.

Imifino yemifino eqinile? Azikho izinkathazo, izinqumo eziningi ziyeza. Kunezinhlobo eziningi zokukhetha izitshalo nezitshalo.

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Tofu

I-Tofu ngumthombo omkhulu weprotheyini enesisindo esihle sensimbi. Gwema i-tofu nge-calcium eyengeziwe njengoba lokhu kunganciphisa ukungena kwensimbi.

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Ubhontshisi

Ngaphandle kokuba umthombo omkhulu wamaprotheni, ubhontshisi (kufaka phakathi ubhontshisi, amabhontshisi amnyama, amalenti, namahhontshisi wezinso) nawo ungumthombo omuhle wensimbi.

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I-Broccoli neBok Choy

Broccoli and bok choy rea super imifino uma kuziwa iron. Ngaphandle kokuba umthombo omuhle wensimbi, aqukethe i-vitamin C, esiza umzimba wakho ukuba uthathe insimbi ekudleni kwakho.

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Imifino

Imifino eminingi imithombo enhle yensimbi, kuhlanganise nemifino eluhlaza, emifino; obhontshisi abaluhlaza okotshani; kanye utamatisi. Utamatisi ujusi ungomunye wamajusi ambalwa anensimbi.

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Izithelo Ezomile

Yebo, ama-apricot omisiwe, amaphisikidi, umlimi omuncu, nemifino enomile inensimbi. Benza ukudla okumnandi futhi. Ngokufana nejusi le-tomato, i-prune juice izokuvumela ukuba uphuze insimbi yakho.

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Amantongomane

Amantongomane amanengi, kuhlanganise ne-cashews, ama-hazelnuts, ama-pistachio, nama-alimondi anensimbi. Ngakho-ke, yidla ukudla okuncane njengendlela yokudla okunomsoco. Mhlawumbe hlanganisa izithelo ezimbalwa ezomisiwe ngensimbi encane kakhulu.

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Imbewu Yamhlophe

Imifino emifino emifino, ebizwa ngokuthi i-pepitas, ingumthombo omkhulu wesitshalo wensimbi. Uma uzobagcoba, gwema ukushisa ngokweqile ngoba lokho kunganciphisa inani lensimbi kuzo. Cabanga ukuwasebenzisa njengendlela yokugaya isaladi.

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Izinkwa nezinhlamvu

E-United States nakwamanye amazwe, imifino iqiniswa ngamavithamini namaminerali kufaka insimbi. Ungakwazi ukubona lezi mikhiqizo ngokubona ufulawa ocebile ohlwini lwamasitha. Lokhu kufaka phakathi ukudla okufana nesinkwa, i-cereal, i-pasta, nezinye izinhlamvu. Ngokuvamile, okusanhlamvu nge-bran kuzo kunezinsimbi eziningi kunezinye okusanhlamvu.

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Izithelo

Nakuba ngekhono elingenalo i-iron, izithelo ezinevithamini C (ama-orang, ama-lemons, ama-lime, ikhabe, i-kiwi) ikusiza ukuba uthathe insimbi ekudleni kwakho kangcono. Ngakho-ke, faka nabo ukudla kwakho okunezinsimbi ukuze uthole imiphumela engcono.

_{Umthombo:
Izikhungo zezempilo zikazwelonke. https://ods.od.nih.gov/factsheets/Iron-ImpiloIziprofetho / Ukutholakala 08/18/2015}

Ukuvimbela Kuyinhloko

Ngithemba ngalezi zincomo uzophumelela ekuvimbeleni ukungabi nensimbi. Kubalulekile ukuqaphela ukuthi imikhiqizo yobisi ayikho kulolu hlu. Imikhiqizo yobisi iqukethe i-calcium evimbela ukungena kwensimbi kwezinye izinto ezidliwa ngesikhathi esifanayo. Ukungenisa ubisi obuningi (ngaphezu kwezinkomishi ezi-3 noma ama-ounces angu-24 nsuku zonke) kungavimbela ukumunwa okwanele kwensimbi ekudleni. Futhi, iziphuzo eziqukethe i-tanins efana nekhofi kanye netiyi kungavimbela ukungena kwensimbi. Uma ukutholakala kwe-iron yakho kunzima ngokwanele ukudala i-anemia, ukushintsha ukudla kwakho kuphela ngeke kulungise ngokugcwele ukungabi nensimbi. Xoxa ngezinketho zokwelashwa nomhlinzeki wakho wezempilo. Umthombo Wensimbi: Iphepha Lokufakazela Isidlo Sokudla. I-Institutes kaZwelonke yezeMpilo yeHhovisi leZibonelelo zeDiari. https://ods.od.nih.gov/factsheets/Iron-ImpiloIziprofetho. NgoFebruwari 11, 2016. Kufinyelelwe ngo-Mashi 14, 2017.