4 Ukudla okulula okuyi-Easy-to-Digest Ephezulu e-Iron

I-iron iyimaminerali ebalulekile ebalulekile ekudaleni i- hemoglobin . I-hemoglobin iyinaphrotheni enamangqamuzana egazi abomvu ewenza ukuthuthwa kwe-oksijeni kumaseli emzimbeni. Abantu abangenayo insimbi eyanele ekudleni kwabo, ngakho-ke angekho i-hemoglobin eyanele, bangase bahlakulele i-anemia.

I-anemia yisimo esivamile kakhulu, futhi kungase kube inkinga ikakhulu kubantu abanezifo zokugaya, kuhlanganise nesifo sofuba (IBD) nesifo se-celiac. Abantu abane-IBD bangenayo nje izinkinga ekutholeni insimbi eyanele ekudleni kwabo futhi banamathele leyo nsimbi kodwa futhi nokuphuma kwegazi okungase kwandise ingozi ye-anemia.

Ngakho-ke, kubalulekile ukuthi abantu abane-IBD bathole insimbi eyanele ekudleni kwabo . Imithombo yemifino yensimbi yayaziwa ngokuthi insimbi "engeyona i-heme", futhi imithombo yezilwane yensimbi iyaziwa ngokuthi "i-heme" insimbi. I-Heme yensimbi ngokuvamile ilula ukumunca kune-non-heme iron. Ukudla i-vitamin C kanye nomthombo wensimbi kungasiza insimbi ukuba ibambe futhi isetshenziswe lula ngomzimba.

Kubantu abane-IBD, noma abane-ostomy noma i-j-poch kanye nabasebenzelana nokudla okukhawulelwe, ukuthola ukudla okune-iron okulula ukugaya kungaba yinselele. Izindaba ezinhle ukuthi uma wazi lapho ungayithola khona, ukuthola insimbi eyanele ingaba yinto encane yomsebenzi futhi ujabulise ngokwengeziwe lapho uhlola ukudla okunemithombo enhle yensimbi futhi okulula ukugaya.

1 -

igalikuni

E-United States, i-turkey ivame ukucatshangwa ngokuthi inyama ekhonjwe nge-Thanksgiving. Kuvame ukugcinwa kwamanye amaholide, futhi, noma ngesidlo esikhulu seSonto. Kodwa-ke, iTurkey imthombo omkhulu wensimbi, ihlinzeka ngo-1.6 mg wensimbi kuwo wonke ama-ounces angu-3.5. Kodwa akudingeki ukuba upheke yonke i-turkey, kodwa, ukuze ujabulele izinzuzo, ngoba ama-turkey cutlets ngokuvamile atholakala esitolo noma esitolo. Kodwa-ke, khumbula ukuthi kunenzuzo emsebenzini wokupheka wonke u-turkey: inyama emnyama inganikeza insimbi engaphezulu kunokwenyama.

Isidlo sasemini saseTurkey sinesimbi esincane, esingaba ngu-1.1 mg ngokusebenza cishe ngamayunithi angu-1.7. Noma kunjalo, inyama yasemini ilula ukuza futhi into esheshayo engadliwa ngaphandle kwephakheji. Hamba ukusika ikhwalithi ephezulu, futhi uqaphele imikhiqizo equkethe ushukela owengeziwe, imibala, usawoti, noma ezinye izithasiselo.

Ezinye izinzuzo zokudla okunomsoco eTurkey zihlanganisa i-vitamin B12, i-vitamin B6, i-magnesium ne-protein. Kubuye kube namafutha aphansi futhi kulula ukugaya ifomu lamaprotheni.

2 -

Inyama yenkukhu

Inkukhu ihambisana nokulula, kulula ukufika, futhi ingaba yindlela yokuthola insimbi eyengeziwe ekudleni kwakho. I-3-ounce ekhonza yenkukhu iqukethe cishe .7 mg wensimbi. Ubuhle yenkukhu yukuthi kungabizi kakhulu futhi kuyinkimbinkimbi kakhulu. Akukho ukusweleka kokupheka kokupheka inkukhu, ngakho ukugcina kuyithakazelisa akuthathi ucwaningo oluningi. Ukugcina kube lula kulula: inkukhu ebisiwe ngaphandle kwanoma yiziphi izithako noma ukunambitheka okungenziwa kuphela usebenzisa i-oven yakho noma i-cooker ephuzile. Thatha isinyathelo esisodwa futhi usebenzise amathambo asalayo enkukhu eyosiwe ukuze wenze inkukhu (i-bone broth) ukuphuza ngenkathi udla ukudla oketshezi, noma ukufaka ukunambitheka kulayisi ngokusebenzisa umhluzi esikhundleni samanzi lapho upheka.

Akuyona nje umthombo omuhle wensimbi, inkukhu iqukethe nezinye amavithamini namaminerali amaningi, kuhlanganise nevithamini B6, i-vitamin B12, i-magnesium ne-potassium.

3 -

I-Tuna

I-tuna ekheniwe ithola kalula, kulula ukuyidla, futhi ingahanjiswa ngezindlela ezihlukahlukene. I-ounce elilodwa elikhonza i-tuna, eligijiswe emanzini futhi liphuma ngaphandle kwe-can, linamayelana no-8 mg we-iron. I-tuna ingadliwa ngokucacile, okwenza kube lula ukudla okusheshayo, kodwa futhi ingenziwa ibe yizinhlobo ezingapheli ze-salads ye-tuna noma ekhonjwe nabanqunu. I-tuna yinto ephakeme e-sodium, okungaba ukukhathazeka kulabo abazama ukugcina ukudla kwabo kwe-sodium ephansi, kodwa lokho kunganciphisa ngokudla ukudla okuncane kwe-sodium lonke usuku.

4 -

I-Breakfast Cereal

Abantu abaningi bangase bacabange ngamabele okusasa kwasekuseni njengesibhakabhaka sabantwana, kodwa hhayi kubantu abadala. Kodwa-ke, okusanhlamvu okuningi kunamathela ngensimbi futhi kungaba ukudla kwasekuseni okusheshayo futhi kulula (noma okunye ukudla). Ubuqili kubantu ababhekana nezinkinga zokugaya ukudla ukuthola okuncane e-fibre. Ummbila kanye nosawoti osuselwa elayisi kunokuba ukolweni, bran, noma okusanhlamvu oatmeal-based kungase kube lula ukugaya. Isamba sensimbi kunoma yiluphi uhlobo oluthile lwesibhakela sasekuseni luzohluka. Enye inkomishi ye-cornic flakes engase ihlinzeke inganikeza cishe ngo-8 mg wensimbi, okungu-45% wezincomo zansukuzonke eziphakanyisiwe kubesifazane abaningi kanye no-100% wamadoda amaningi. I-rice-based cereal ingaqukatha cishe u-9 mg wezinsimbi, okungaba ngu-50% wezinsuku zansuku zonke kwabesifazane abaningi futhi 100% kubantu abaningi.

I-breakfast cereal ingaba nengcebo yamanye amavithamini namaminerali ukuthi abantu abane-IBD bangakwazi ukuthola ukudla okwanele, kuhlanganise ne-vitamin A, i-vitamin D, i-folate, i-calcium, ne-zinc.

> Umthombo:

> Institute of Medicine. Ibhodi Yokudla Nezokudla. I-Dietary Reference Intakes ye Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, iodine, i-Iron, iManganese, i-Molybdenum, i-Nickel, i-Silicon, i-Vanadium, ne-Zinc: Umbiko wePhaneli kwi-Micronutrient Sexual link icon. Washington, DC: National Academy Press; 2001.