Momwe mungakulitsire ferritin mwachilengedwe?

zipatso ndi ndiwo zamasamba

Munthu wamkulu amafunika mlingo wa mamiligalamu 8 a tsiku lililonse hierro patsiku, pomwe mayi wamkulu amafunikira ma milligram 19 achitsulo tsiku lililonse. Kuchuluka kwa chitsulo m'thupi kumachepa, mlingo wa ferritin chopangidwa amachepetsanso. Komanso, kuchuluka kwa chitsulo kukachulukirachulukira, kupanga kwa ferritin kumakulanso. Kuti muwonjezere ferritin, ndikofunikira kuwonjezera kuchuluka kwa chitsulo m'thupi.

Njira yabwino kwambiri ya onjezerani ferritin mwachilengedwe mwachidziwikire kudya zakudya zokhala ndi chitsulo. Zikuluzikulu ndi izi: nyama yofiira, nkhuku, nsomba, nsomba, kuwerenga masamba, zipatso, mbewu zonse.

Koma kuwonjezera ferritin, kudya zakudya zokhala ndi chitsulo sikokwanira. Ndikofunikanso kudya zakudya zomwe zimapangitsa kuti chitsulo chiziyamwa mthupi. Pachifukwa ichi, vitamini C iyenera kukhala gawo lofunikira la zakudya. Pali zakudya zambiri zokhala ndi vitamini C: kabichi, broccoli, tsabola wabelu, sipinachi, zipatso, mango, sitiroberi.

Palinso zakudya zomwe zimatseka mayamwidwe azitsulo m'thupi. Ichi ndichifukwa chake kuyenera kupewa zakudya zotsatirazi: khofi, mkaka, tiyi, Coca Cola, parsley, zakudya zokhala ndi fiber, zakudya zokhala ndi calcium.

Kuwonjezeka kwachilengedwe kwa ferritin sikuchitika kokha kudzera mu chakudya. Zowonadi, pali zakudya zomwe zingachedwetse kuyamwa kwa chitsulo mthupi, koma zilinso choncho nkhawa.

Kupsinjika mtima kumatha kuyambitsa hyperacidity zilonda zam'mimba ndikusokoneza mayamwidwe achitsulo. Pofuna kuthana ndi izi, ndibwino kuchita yoga kapena kusinkhasinkha. Zochita izi zimalola kuyendetsa njira ya mphamvu ya thupi ndikulimbana ndi kupsinjika.

Koma zabwino mayamwidwe azitsulo sikokwanira. Ndikofunikira kuti izikhala bwino ndi thupi, ndipo mawonekedwewa amakonzedwa ndi kulimbitsa thupi pafupipafupi. Kulola zabwino kufanana chitsulo thupi liyenera kukhala ndi magazi oyenda bwino. Pachifukwa ichi tikulimbikitsidwa kuchita ntchito sayansi tsiku lililonse kwa mphindi pafupifupi 20.


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