I-iron iyadingeka ekukhiqizeni i- hemoglobin ne-myoglobin, amaprotheni amabili athatha umoya-mpilo. Ngakho-ke, udinga ukuthola insimbi eningi ekudleni kwakho ukuze ube namandla okwanele ukwenza zonke izinto okudingayo ukwenza nsuku zonke.
Uma ungenayo insimbi eyanele, usengozini yokuthuthukisa i-iron-deficiency anemia, isimo lapho amangqamuzana akho abomvu egazi angakwazi ukuthwala oksijini okwanele kuwo wonke amaseli emzimbeni wakho.
Abantu abane-anemia abangenayo insimbi bangase babe nalezi zimpawu:
- Ukukhathala
- Ukungabi namandla
- Izinkinga ngememori nokucabanga
- Ukuzwa kubanda
- Ulimi olubomvu, oluvuthayo
Ukuntuleka kwe-iron kungenzeka uma ungadli okwanele ukudla okunezinsimbi, noma uma unenkinga yokuncibilikisa insimbi. Abaningi besifazane badinga insimbi eyengeziwe kunamadoda ngenxa yokulahlekelwa kwegazi kusukela esikhathini , kanti abesifazane abakhulelwe badinga insimbi eyengeziwe kumntwana okhulayo. Ukulahleka kwegazi ngenxa yezilonda noma ezinye izifo zesimiso sokugaya kungase kuholele ekudleni kwe-anemia.
Uma unezimpawu zokuntuleka kwe-iron, kufanele ubone umhlinzeki wezempilo, ongakwazi ukulandelela ukuhlolwa kwegazi ukuze anqume ukuthi ukungabi nensimbi kuyinkinga noma uma kunezinye izimbangela. Ungazami ukuxilonga nokuziphatheka.
Ama-Vegetarians kanye ne-vegans angase abe lula kakhulu ukungena kwensimbi ngoba uhlobo lensimbi olutholakala ezitshalweni (okuthiwa yi-non-heme iron) alunamathelisi kanye nensimbi ye-heme etholakala enyameni, enkukhu nasezinhlanzi (i-heme iron).
Kodwa-ke, ungakwazi ukwandisa inani le-non-heme inhlanganiswa ngokufaka ukudla okune-vitamin C ekudleni kwakho (isibonelo, ukukhonza ubhontshisi abamnyama nge-pepper eluhlaza noma ukuphuza ingilazi yamanzi e-orange nge plate plate isipinashi).
Yeka Ingcebo Engakanani Yokudla Nsuku Zonke
Konke kuxhomeke kocansi lwakho kanye neminyaka yakho. Amadoda amadala adinga cishe ama-milligrams angu-8 (i-mg) yensimbi ngosuku, nabesifazane abadala abadala be-premenopausal badinga 18 mg ngosuku.
Abesifazane abangaphezu kweminyaka engu-50 kuphela badinga ngo-8 mg ngosuku.
Ukudla ukudla okunempilo nokudla okunengi kakhulu ensimbi ngokuvamile kuyindlela enhle kakhulu futhi ephephile yokuvimbela ukungabi nensimbi. Inyama, izinkukhu, i-legumes, ama-oysters, i-tuna, ingulube, amantongomane, imifino eluhlaza emnyama, utamatisi ujusi, namazambane yiwona wonke umthombo omuhle wezinsimbi zokudla.
Ukuthatha i-Iron njenge-Supplement Suppet
Amadoda amaningi nabesifazane be-postmenopausal bathola insimbi eyanele ekudleni futhi akufanele bathathe izithako zensimbi ngaphandle uma kunqunywe umhlinzeki wezempilo. Izithako ezinamavithamini namaminerali asebelethayo ngokuvamile aqukethe insimbi nabesifazane abanenkathi esindayo bangadinga insimbi eyengeziwe.
Kudingeka uqaphele nge-supplements ye-iron. Ungathathi ngaphezu kuka-45 mg ngosuku ngaphandle kokuba udokotela wakho akufundise ukuthi uthathe okuningi. Noma yikuphi okuphakeme kunalokho kungase kuholele ekutheni insimbi iyingozi.
Izithako ze-Iron ziyingozi kakhulu kubantu abane-hemochromatosis, isimo lapho kuqubuka khona insimbi. Izithako ze-iron ezindala zingasheshe zibe yingozi kubantwana abancane, futhi, ngakho-ke izithako zensimbi kufanele zigcinwe emabhodleleni amancane angenakubalwa.
Imithombo:
Amasevisi Okulawula Nokuvimbela Izifo. "I-Iron ne-Iron Deficiency". http://www.cdc.gov/nutrition/everyone/basics/vitamins/iron.html.
Ihhovisi Lokudla Kwezondlo, Izikhungo Zikazwelonke Zempilo. "I-Factsheet ye-Supplement Dietary: Iron." Http://ods.od.nih.gov/factsheets/iron/.