Indoda endala ifuna idosi yemihla ngemihla ye-8 milligrams ye intsimbi ngemini, ngelixa umntu osetyhini osele ekhulile efuna i-19 milligrams zentsimbi yonke imihla. Xa isixa sesinyithi emzimbeni sincipha, ithamo ferritin ukuveliswa kuncitshisiwe. Kwelinye icala, xa isixa sesinyithi sisanda, imveliso ye-ferritin iyenyuka nayo. Ukonyusa i-ferritin, ke ngoko kunyanzelekile ukuba unyuse isixa sensimbi emzimbeni.
Olona hlobo lulungileyo lwe- yandisa i-ferritin Ngokwendalo ngokucacileyo ukutya ukutya okunothe ngentsimbi. Ezona ziphambili zezi zilandelayo: inyama ebomvu, iinkukhu, intlanzi, ukutya kwaselwandle, funda imifuno, iziqhamo, iinkozo ezipheleleyo.
Kodwa ukwandisa i ferritin, ukutya ukutya okunothe ngentsimbi akwanele. Kubalulekile ukuba utye ukutya okuququzelela ukufunxwa kwentsimbi emzimbeni. Ngesi sizathu, Vitamin C kufanele ukuba ibe yinto ebalulekileyo yokutya. Kukho ukutya okuninzi okunevithamini C: ikhaphetshu, ibroccoli, ipepile yentsimbi, isipinatshi, isitrasi, imango, istrawberry.
Kukho ukutya okuvimba i ukufakwa kwentsimbi emzimbeni. Kungenxa yoko le nto ukusetyenziswa koku kutya kulandelayo kufuneka kuthintelwe: ikofu, ubisi, iti, iCoca Cola, iparsley, ukutya okunefayibha, ukutya okunotye kwi-calcium.
Ukonyuka kwendalo kweferritin akwenzeki ngokutya kuphela. Ewe kunjalo, kukho ukutya okunokucothisa ukufunxwa kwentsimbi emzimbeni, kodwa kunjalo uxinzelelo.
Uxinzelelo kunokubangela Uxinzelelo okanye isilonda esiswini kunye nokuphazamisa ukufunxwa kwentsimbi. Ukulwa nale nto, kulungile ukuziqhelanisa neyoga okanye ukucamngca. Le misebenzi ivumela ukuhanjiswa amandla yomzimba kunye nokulwa noxinzelelo.
Kodwa kulungile ukufakwa kwentsimbi ayonelanga. Kuyimfuneko ukuba ifanelwe kakuhle ngumzimba, kwaye oku kulungelelaniswa kuya kulungiswa ngokusebenza komzimba rhoqo. Ukuvumela elungileyo Ukufana yentsimbi umzimba kufuneka ujikeleze igazi kakuhle. Ngesi sizathu kucetyiswa ukuba uqhelisele i- Umsebenzi ifiziksi yonke imihla malunga nemizuzu engama-20.