Ukutya okungcono oku-9 kokonwaba

Impilo-ntle

Phakathi kokuzama ukusela amanzi aneleyo, ukutya imifuno kwisidlo ngasinye, kunye nokwenza izinto zomzimba ngaphakathi-uninzi lwethu alichithi ixesha elininzi sicinga ngokubandakanya ukutya okune-iron ekutyeni kwethu. Yimpazamo leyo. Intsimbi kwisondlo esibalulekileyo. Ukungafumani ngokwaneleyo kungakhokelela kwimicimbi yezempilo, kubandakanya ne-iron-defence anemia. Ngethamsanqa, ukubandakanya ukutya okuphezulu kwentsimbi kunokunceda ekulweni le meko.

Kutheni kubalulekile i-iron?

Intsimbi ibalulekile ekukhuleni komzimba wakho. Isetyenziselwa ukwenza ihemoglobin, myoglobin, kunye nezinye iihomoni. Kuyabandakanyeka ukuhambisa ioksijini ukusuka kwimiphunga yakho ukuya emzimbeni nasemisipha. Xa umzimba ungafumani sinyithi saneleyo, awunako ukuvelisa inani leeseli ezibomvu zegazi ezifunekayo ukukugcina usempilweni, utsho UStephanie Martin, DO , umboneleli kwiiNkcazo zeKlinikhi kwii-Obstetrics eBrentwood, eTennessee.

Xa ungenayo i-iron eyaneleyo, ngekhe uqaphele naziphi na iimpawu… ekuqaleni. Umzimba wakho uya kusebenzisa isinyithi esigciniweyo kwisibindi sakho, udakada, kunye nezihlunu zamathambo. Nje ukuba iphelile, ungena kwinqanaba lokuqala lokunqongophala kwe-iron anemia.

Yintoni i-anemia yokusilela kwentsimbi?

I-anemia yenzeka xa umzimba wakho ungenzi ngokwaneleyo iiseli ezibomvu zegazi okanye iiseli zegazi zingasebenzi kakuhle. Kwindaba ye i-anemia yentsimbi (IDA), akukho sinyithi saneleyo emzimbeni ukuvelisa iiseli ezibomvu ezisempilweni. Lowo ngumba kuba intsimbi iyanceda ukuvelisa ihemoglobin, inxalenye yeeseli ezibomvu zegazi ezithwala ioksijini kuwo wonke umzimba-yiyo eyenza igazi libe bomvu.

Ukunqongophala kwe-iron anemia kuhlala kwenzeka ngokuthe ngcembe. Izizathu eziqhelekileyo zibandakanya:

• Ukukhulelwa (kuba amanqanaba akho e-iron ayaphelelwa ukubonelela nge-hemoglobin engekazalwa)
• Ukuphulukana negazi kuqhaqho okanye ukwenzakala
• Ubunzima okanye ukungakwazi ukufumana i-iron ekutyeni
• Ukungatyi ukutya okwaneleyo okune-iron.

Nokuba awunayo i-anemia yokungabikho kwe-iron, i-iron iyimbiwa ebalulekileyo emzimbeni wakho, inceda ukonyusa ukuxhathisa izifo.

Iimpawu zokunqongophala kwe-anemia

Ukuba unamaqondo esinyithi asezantsi okanye i-anemia yentswelo, unokufumana ezi mpawu zilandelayo:

• Ukudinwa
• Ukuqhawukelwa ngumphefumlo
• Izandla kunye neenyawo ezibandayo
• Iintlungu zesifuba
• Intloko ebuhlungu
• Iinzipho Brittle
• Ukudumba
• Ukukhathazeka ngolwimi lwakho
• Ukunqwenela umkhenkce
• Ukubetha kwentliziyo ngokungaqhelekanga
• Isikhumba esimthubi okanye esimthubi
• Ixhala kunye noxinzelelo

Kuyenzeka ukuba kungabikho zimpawu kwaphela. Iingxaki zexesha elide yokunqongophala kwe-anemia enganyangekiyo inokubandakanya iingxaki zentliziyo, umngcipheko ophezulu wosulelo, okanye imiba ngexesha lokukhulelwa.

Yimalini-kwaye luhlobo luni-lwe-iron olifunayo?

Ngenhlanhla, ukutya ukutya okunotyebileyo kunokunceda ukunciphisa umngcipheko we-anemia. Ayisiyo yonke imithombo yentsimbi eyenziweyo ngokulinganayo, nangona kunjalo. Kubalulekile ukuba uqaphele ukuba zimbini iindlela zentsimbi: ihemme kunye ne-nonheme, uyacacisa U-Elizabeth Beil , RDN. Ukutya kwezilwanyana, njengenyama ebomvu, ukutya kwaselwandle, kunye neenkukhu, zineentlobo zombini zentsimbi kwaye zibhetele ngcono emzimbeni. Ukutya okungenayo i-heme akufuneki kakuhle emzimbeni kwaye kubandakanya imithombo engeyiyo yezilwanyana, ezinjengeesiriyeli ezinqatyisiweyo kunye neembotyi.

Ayingabo bonke abantu abafuna isixa esilinganayo sesinyithi. Inkqubo ye- izibonelelo zokutya ezicetyiswayo (RDA) yentsimbi yahlukile kumadoda nabasetyhini. Kumadoda amadala, yi-8 mg. Kubafazi abaneminyaka eyi-19-50 ubudala, nangona kunjalo, yi-18 mg yokuphendula ngegazi xa usexesheni. Kwabafazi abakhulelweyo, i-RDA inyuka nangakumbi, ukuya kwi-27 mg. Emva kokuyeka ukuya exesheni, i-RDA yabasetyhini iyehla iye kwi-8 mg.

Ukutya oku-9 okune-iron

Ngelixa ukutya i-iron kunokuba lula ukuba utya iimveliso zezilwanyana, njengokutya enye yenyama kunokubangela inxenye enkulu ye-RDA yakho, ukufikelela kwiithagethi zakho kuyenzeka kakhulu ngokutya uluhlu olubanzi lokutya okusekwe kwizityalo, ukutya okune-iron. Oku kokona kutya kulungileyo kwi-anemia.

1. Inyama ebomvu

Ixesha lokupheka ihambhega — omnye wemithombo yehemme yinyama ebomvu. A I-gram eyi-112 isebenza Yenyama yenkomo ecekeceke iqulethe i-2.7 mg yesinyithi, okanye i-15% yamaxabiso anconywayo emihla ngemihla. Isinyithi se-heme kwinyama ebomvu sonyusa ukufunxwa kwentsimbi engeyiyo i-nonheme evela kwezinye izinto zokutya ezityiwe ngaxeshanye, njengemifuno eluhlaza.

2. Inyama yomzimba

Isenokuba lixesha lokucoca imenyu yakho ngolunye uhlobo lwenyama. Oku kutya kuthathelwa ingqalelo, njengezibindi kunye nezintso, kugcwele intsimbi. I-ounce e-3 yokuhambisa isibindi esosiweyo nge-5 mg yesinyithi, okanye phantse isinye kwisithathu sokutya kwakho kwemihla ngemihla.

3. Ukutya kwaselwandle

Ukuba ungumlandeli weentlanzi, unethamsanqa. Ayipheleli nje ekunambithekeni kakhulu, ikwangumthombo otyebileyo wentsimbi ekutyeni kwe-anemia. Iimbatyisi kunye neembaza ziphezulu kwi-iron, kodwa ii-scallops kunye ne-sardines aziweli mva kakhulu.

4. Inyama emnyama yeturkey

Xa kuziwa kwiinkukhu, musa ukulinda de kube ngumbulelo ukuze wonwabe i-turkey. Inyama emnyama evela kwintaka iincopho zentsimbi, inobunzima kuyo 1.04 mg i-gram nganye eyi-100 ikhonza.

5. IMvana

Ukuba ufuna utshintsho kwisantya kwi-steak yesiqhelo, khetha iichops zegusha. Iigram ezili-100 zegusha ziqhayisa nge-1.6 mg yesinyithi.

6. Ispinatshi

Oluhlaza ogqabiweyo ophakamileyo uphezulu ngentsimbi-100 mg ibonelela nge-3.18 mg yentsimbi. Ngelixa oko kuvakala ngathi isipinatshi esininzi, imifuno iyabuna ngokukhawuleza xa sele iphekiwe.

7. Imifuno

Akunjalo nje kuphela ukuba banomdla-mali, kodwa iimbotyi ezifana neelentile, i-chickpeas, kunye neembotyi zizityebi zentsimbi, ukutya okungenayo inyama okuyimithombo efanelekileyo ye-nonheme yentsimbi yokutya kwe-anemia.

8. Tofu

Olu lukhetho oluqinileyo kwabo batya izityalo abafuna ukunyusa ukutya kwabo ngentsimbi, njenge-100 gram yokuhambisa iipakethi ze-tofu kwi-5.4 mg yesinyithi.

9. Ukutya okuqinisiweyo okanye okunotyebileyo

Ukutya okufana nesonka, ukutya okuziinkozo kwasekuseni, kunye ne-oatmeal kuhlala kuqinisiwe ngezakha mzimba ezifana nentsimbi. Oku kunokuba yinto efanelekileyo yokugcwalisa intsimbi kubantu abasokolayo ukutya ukutya okwaneleyo ngentsimbi ngokwendalo eyenzeka kubo.

Ukonyusa ukufunxeka ekudleni kwegazi

Ukuxuba kunye nokutya okuhambelana nako kunokunyusa ukufunxwa kwentsimbi. Ndihlala ndicebisa abathengi bam ukuba babhangise umthombo wabo wentsimbi kunye nevithamini C, ucacisa uBeil. Oku kunokuba ukudibanisa i-steak yakho kunye ne-broccoli okanye i-bell pepper, unesipinashi kunye nesaladi ye-citrus, okanye ukusela ijusi le-orange kunye ne-cereal yakho yasekuseni. I-Vitamin C iya kubamba i-nonheme yentsimbi kwaye iyigcine kwifom engena ngokulula kwimizimba yethu.

Kwaye ukuba uyayithanda ikofu ngesidlo sakusasa, isenokuba lixesha lokutshintsha umkhwa wakho. AUkusa ikofu kunye neti kunye nokutya kuya kubaluleka kakhulu kuba oku kunokunciphisa ukufakwa kwe-iron kakhulu,Utsho uBeil. Ubisi, icaffeine, izongezo zekhalsiyam, kunye nee-antacids zinokuchaphazela kakubi ukufunxwa kwentsimbi.

Nini ukubona ugqirha

Ukuba ucinga unokuba namanqanaba asezantsi e-iron okanye i-anemia yentsimbi, kungcono ukuba ubone umboneleli wakho wezempilo ukuba ahlolwe amanqanaba akho e-iron. Kuxhomekeka ekubeni amanqanaba akho anjani, ukwenza utshintsho kwindlela otya ngayo kunye nokwandisa imithombo yentsimbi kunokuba ngokwaneleyo.

Kodwa ukuba unyango olungakumbi iyafuneka, izongezo zentsimbi yomlomo lukhetho lokuqala olucetyiswayo ngonyango oluninzi. Kubantu abaninzi abane-anemia engenasinyithi, i-iron ngomlomo inokwanela, utshilo uGqirha Martin. Kubantu abadala, i-100 ukuya kwi-200 mg yentsimbi yesiqhelo yemihla ngemihla yidosi yesiqhelo, kwaye kungcono ukudibanisa izongezo kunye nokutya ukunciphisa umngcipheko wesisu esibuhlungu.

Nangona kunjalo, izongezo zomlomo zinokungasebenzi kuye wonke umntu ophila nge-iron-defence anemia. Kwezinye izigulana, intsimbi yomlomo inokubangela ukuba kube nzima ukunyamezelana neziphumo ebezingalindelekanga, ezinje ngokuba isicaphucaphu kunye nentlungu esiswini, utshilo uGqirha Martin. Isinyithi somlomo sinokungaphumeleli ukufezekisa impendulo eyonelisayo kuba inkqubo yokwetyisa inengxaki yokuyifumana. Ukuba izongezo zentsimbi ziyasilela, kunokumiselwa intsimbi efakelweyo.

Ukunqongophala kwe-iron anemia kufuna ukhathalelo oluqhubekayo ukuqinisekisa ukuba amanqanaba e-iron ayafikelela kwaye ahlale apho kufuneka khona, exhomekeke kwimeko yesigulana nakwezinye izinto. Kungathatha ixesha ukufikelela kumanqanaba afanelekileyo, ke yiba nomonde kwaye ukhumbule-akukaze kusekuqaleni ukuqala ukongeza ukutya okune-iron ekutyeni kwakho.