Ukuba ufunyanisiwe i-anemia Ngamaxesha athile, uyakuqonda ukuba kungenxa yokungabikho kwentsimbi emzimbeni wakho, ukongeza, uya kwazi ukuba ungazixabisa njani ezona mpawu zixhaphakileyo: ukudinwa, ukudinwa, ukuba kwimeko engalunganga, intloko ebuhlungu, njl. . Emva koko, siza kukuxelela zeziphi ezona ndlela zibalaseleyo zokutya ukuze amanqanaba akho e-iron alawulwe.
Iimpawu zentsimbi
Intsimbi yiminerali esebenza nzima ukuze umzimba wethu usebenze ngokugqibeleleyo, inoxanduva lokuhambisa nokugcina ioksijini. Ukongeza ekuthatheni inxaxheba kwinkqubo Ukuphefumla kwamaselula, okubandakanyeka kwi-DNA synthesis, igcina amajoni omzimba kwaye kubalulekile ukuba ukuveliswa nokukhululwa kwamandla.
Intsimbi ivelisa izinto ezimbini:
- IHemoglobin, iprotein ekwiiseli ezibomvu zegazi ezinoxanduva lokuqhuba ioksijini kwizitho.
- Umyoglobin, Iprotein efanayo kodwa ihambisa ioksijini ukuya kwimisipha.
Kwelinye icala, sifumana Iindidi ezimbini zentsimbi:
- IHemic: Yeyona ikhawulezayo kwaye ifunxwe ngokulula. Sifumana kwiimveliso zemvelaphi yezilwanyana.
- Ayisiyo-hemic: Olu hlobo lutsalwa kancinci kwaye ngexabiso elincinci, kuphela yi-3 ukuya kwi-8%. Ukongeza, ifumaneka kwiimveliso zezityalo.
Iimpawu zentsulungeko Ukujonga ngentsimbi emzimbeni:
- Amadoda amadalaukusuka kwi-80 ukuya kwi-180 ug / dl.
- Abafazi Abantu abadala: 60-160 ug / dl.
- Bantwanaukusuka kwi-50 ukuya kwi-120 ug / dl.
- Iintsana phantsi konyaka omnye: phakathi kwe-1 kunye ne-100 ug / dl.
Ukwazi njani ukuba ndifuna ukusebenzisa intsimbi
Ngoobani abalahlekileyo kancinane kwimicimbi yezempilo kunye nemicimbi yezempilo, siza kubonisa ukuba bangantoni ezona mpawu zixhaphakileyo xa unamaqondo asezantsi entsimbi emzimbeni wakho. Nangona kunjalo, nangona usokola kubo, isenokungathethi ukuba amanqanaba akho amabi, kunokuba ngenxa yezizathu ezahlukeneyo. Ngesi sizathu, Sisoloko sicebisa ukuba siye kugqirha kwaye yingcali eyenza iimvavanyo ezifanelekileyo.
Iimpawu zokuba namanqanaba asezantsi e-iron
- Ukungabikho kweoksijini xa udlala umdlalo.
- Ukukhathala izihlunu.
- Umtsalane.
- Ukusebenza okuncinci.
- I-Asthenia.
- Izandla kunye neenyawo ezibandayo.
- Intloko ebuhlungu.
- Ukuba nesiyezi
- Ukugcinwa kwamanzi
- Yandisa kwi inqanaba lentliziyo.
Ngamanye amaxesha ngabantu abakhetha a ukutya kwemifuno okanye imifuno Abo banengxaki yokuphazamiseka kwegazi, ngenxa yesi sizathu, kufuneka babenolwazi ngakumbi ngokutya ubungakanani bemifuno etyebile ngentsimbi kuba ukwenziwa kwabo kuphantsi kuneemveliso zenyama.
Ungayitya njani i-iron engaphezulu
Intsimbi ifunyanwa ngokwendalo Kukutya okuninzi okuvela kwindalo, akukho mfuneko yokuba sibhenele kukhetho lweemveliso okanye lweekhemikhali ukunyanga oku kunqongophala, kuphela, Nika ingqalelo kwaye uqaphele loluphi olona khetho lufanelekileyo kuwe.
Nalu uluhlu lwe ukutya okuneentsimbi ezininzi ekubunjweni kwayo:
- Inyama ebomvu engenamafutha.
- Carne yeentaka.
- Amaqanda.
- Iimollusk kunye neembumbulu.
- Intlanzi eBlue, isalmon, isardadi, imackerel.
- Iziqhamo, Iirayisi, Iapilkosi (iiapilkosi ezomisiweyo).
- Imifuno zazo zonke iintlobo: iilentile, iimbotyi, iimbotyi, iimbotyi ezibanzi, iimbotyi zezintso, ichickpeas, njl.
- VerdurasIsipinatshi, i-broccoli, i-kale, ikhaphetshu, i-asparagus eluhlaza, njl.
- Ingqolowa, i-oatmeal okanye irayisi emdaka.
Ukufumana umbono ocacileyo, siyakushiya amanqanaba esinyithi ekufuneka siwasebenzisile kwinqanaba ngalinye yobomi.
- Iintsana ukuya kunyaka-1 ubudala: 0,27 mg
- Bantwana Iminyaka 4-8: 10 mg
- Amadoda abadala: 8 mg
- Abafazi abadala: 18 mg
- Abakwishumi elivisayo kunye nabasetyhini abakhulelweyo: 27 mg
- Ukuncancisa abafazi9 mg
Ingabonakala njenge abafazi bafuna ngaphezulu yale minerali kuba behamba ngeenkqubo eziphilayo ezinkulu kunamadoda, i amaxesha okuba sexesheni, ukukhulelwa kunye nokuncancisa ezinye zazo.
Hlanganisa ukutya ngendlela efanelekileyo
Umdibaniso kukudibanisa olu luhlu lokutya ukuze ufumane uninzi ngangokunokwenzeka. Ukugqibelela kuya kuba kukudibanisa imveliso yemvelaphi yezilwanyana kunye naleyo yemvelaphi yezityalo. Yintoni egqithisile, Ukuba sisebenzisa ivithamin C engaphezulu, iya kubangela ukuba intsimbi inyuswe emathunjini.
Nangona kubonakala kulula ukucinga ngeendlela ezahlukeneyo zokupheka ukuze umzimba wethu ubambe elona xabiso likhulu lale nto, kufuneka siyikhumbule lonto isinyithi asinakufunyaniswa Ukuba ixutywe nezinye izinto, zininzi ezenza ukuba ukufunxeka kwayo kungenzeki, ke umzamo wethu ungaba lilize xa singayithathi ingqalelo.
Ukufakwa kwesinyithi kwenzeka emathunjini amancinci kwaye iya kuhlala ingcono kwisisu esingenanto. Nangona kunjalo, ukuba sithatha isigqibo sokudibanisa nokunye ukutya, thintela oku kulandelayo:
- Tea
- Abagciniweyo
- Ihabile
- Ubisi lweSoy
- Ubisi lweenkomo
Ngale nto asitsho ukuba xa unengxaki yokuphulukana ne-anemia uphephe ezi mveliso, sicebisa nje ukuba abo banikezela nge-iron eninzi abadityaniswa nabanye kuba ngekhe kufane.
Lumkela ukusebenzisa intsimbi eninzi
Siyazi ukuba ukuthatha nayiphi na imveliso engaphezulu kuyingozi emzimbeni, kuya kwenzeka okufanayo nale minerali. Ukuba siphakamisa amanqanaba ngokungalawulekiyo sisenokubandezeleka:
- Ukuqunjelwa
- Ukuqhaqha
- Isisu esibuhlungu
Ekuhambeni kwexesha ndinako Fumana kwezinye iintlobo zezifo, ezinje umhlaza webele, i-cirrhosis, okanye izinga lentliziyo elingaqhelekanga. Ukuthintela oku ukuba kungenzeki, eyona nto ifanelekileyo kukuya kwiziko lempilo kwaye ucele uvavanyo lwegazi.