Indlela Yokuthola Enough Iron futhi Gwema i-Anemia
Ukuntuleka kwe-Iron kuyinkinga evamile kubadlali besifazane. Izifundo ziye zathola ukuthi abagijimi, ikakhulukazi abagijimi besifazane, bavame ukungena ensimbi noma i-anemic.
I-iron ibalulekile ekusebenzeni kwezemidlalo. Ingxenye ye-hemoglobin emaqenjini akho abomvu egazi abathuthela oksijini emaqenjini akho futhi athatha ikhabhoni dioxide kude. Ubuchopho buxhomeke ekuthuthweni kwe-oxygen, futhi ngaphandle kwensimbi eyanele, uzothola kunzima ukugxila futhi uzizwe ukhathele futhi ucasulwa.
I-iron nayo idinga ukugcina amasosha omzimba aphilile. Uma ungenayo insimbi eyanele ungase ulungele ukutheleleka okuvamile.
Abagijimi kanye Nokuntuleka Kwensimbi
Ukuhlanganiswa kwezici ezilandelayo kwenza abagijimi bangengozi yokuntuleka kwensimbi:
- Ukutholakala okungenele kwezinsimbi zokudla. Abagijimi abagwema inyama ebomvu banzima ukuhlangabezana nezidingo zensimbi zomzimba.
- Izimfuno ezengeziwe zensimbi. Ukuqeqeshwa kanzima kukhulisa ukwanda kwe-red cell cell kanye nokukhiqizwa kwemikhumbi yegazi futhi kwandisa isidingo sensimbi. (Ukuthengiswa kwe-Iron kuyona ephakeme kakhulu ukuqeqesha abagijimi bokukhuthazela ngamandla).
- Ukulahleka kwensimbi ephakeme. Ukulahlekelwa igazi ngokulimala, noma esikhathini. Emidlalweni yokukhuthazela, ukulimala kwamagundane obomvu ezinyaweni ngezinyawo ngenxa yokugijima ezindaweni ezinzima nezicathulo ezingekho emthethweni kuholela ekulahlekeni kwensimbi. Okokugcina, ngoba i-iron ilahlekile ngokujuluka, ukujuluka okunzima kuholela engozini enkulu yokuntuleka.
Izimpawu Zokunakekelwa Kwe-Iron kanye ne-Anemia
Izimpawu zokwehla kwensimbi zihlanganisa ukulahlekelwa ukukhuthazela, ukukhathala okungapheli, izinga eliphezulu lokusebenzisa inhliziyo, amandla aphansi, ukulimala okuvamile, ukugula okuqhubekayo, nokulahlekelwa isithakazelo ekuzivocavoca nasekucaseni.
Ezinye izimpawu zibandakanya ukufisa ukudla kanye nesigameko senyuka kanye nobude bemibanda kanye nezifo. Eziningi zalezi zimpawu nazo zivame ukuqeqeshwa ngokweqile, ngakho-ke ukuhlukunyezwa okungajwayelekile kuyinto evamile. Indlela kuphela eqinisekile yokuthola ukuthi kunesidingo ukuhlolwa kwegazi ukuthola isimo se-iron. Uma uhlangabezana nanoma yiziphi izimpawu ezingenhla, futhi ungomunye wezigaba eziyingozi, kufanele uvakashele udokotela wakho emsebenzini webhu.
Uma udokotela wakho eqinisekisa ukungabi nensimbi , uzongcoma ukwanda kokudla kwensimbi yakho yokudla. Uma ukuntuleka kwakho kunzima, ungadinga izithako. Ungalokothi usebenzise izithako zensimbi ngaphandle kokuqondiswa udokotela wakho, njengensimbi eningi engabangela ukulimala okungenakuphikiswa kanye nengozi ephakeme yomdlavuza nesifo senhliziyo .
Imithombo Enhle Ye-Iron
I-RDA yabesifazane kanye nentsha ingama-milligram angu-15 ngosuku. Amadoda kufanele adle 10 mg. Abagijimi bokukhuthazela bangase badinge kancane kancane. Ungathola insimbi kokubili izilwane nokudla kwezitshalo, kodwa insimbi emithonjeni yezilwane inezinga lokungenisa ngamaphesenti angu-15, uma kuqhathaniswa namaphesenti angu-5 ezitshalweni. Ngakho indlela ephumelelayo yokwandisa isimo se-iron ngokudla imikhiqizo yezilwane njengenyama enomvu, izinkukhu noma izinhlanzi noma isibindi. Ungakwazi futhi ukwandisa inani lensimbi ekudleni odla ngokupheka nge-cast iron skillet (ikakhulukazi uma upheka ukudla okuyi-acidic).
Ukwakheka kwe-iron kusuka kunoma yikuphi ukudla, kungakhathaliseki ukuthi isitshalo noma isilwane, kwehle uma kuhambisana nokudla nge-caffeine. I-calcium ne-zinc iphinde incishise ikhono lomzimba ukuthatha insimbi. Kodwa-ke ukwengeza izithelo (izithelo ze-citrus ikakhulu), ukudla kudinga ukungena kwensimbi . Imithombo engcono kunazo zonke yensimbi ekudleni ihlanganisa: inyama ebomvu epholile, okusanhlamvu kwasekuseni okuqinisekisiwe yensimbi, amantongomane, kanye namaqabunga, (kuhlangene lokhu nokudla okunevithamini C ).
Ulwazi oluthe xaxa hlola le Ishadi Lama-Iron Rich Foods .
> Imithombo:
> Alaunyte I, Stojceska V, Plunkett A .. "I-Iron ne-Athletic Athletics: Ukubukeza Izindlela Zokunakekelwa Kwemithi Yokuthuthukisa Isimo Se-Iron kanye Nokusebenza Okuzivocavoca." J Int Soc Sports Nutriti. 2015 Okthoba 6; 12: 38. i-doi: 10.1186 / s12970-015-0099-2. > eCollection > 2015.
> I-Anemia Ephathwa Ngayo Imithi? I-National Heart, Lung, ne-Blood Institute, ngoMashi 26, 2014.