Kodi vuto la kusowa kwachitsulo m'thupi ndi chiyani?

Kodi vuto la kusowa kwachitsulo m'thupi ndi chiyani?

Iron ndi mchere wofunikira m'thupi la munthu, chifukwa umaphatikizidwa ndi hemoglobin, yomwe imathandiza kunyamula mpweya kupita kumadera onse a thupi, ndipo imathandizira kuwongolera kutentha kwa thupi ndikuthandizira chitetezo cha mthupi. Komanso, zimakhudza chikhalidwe cha khungu, tsitsi ndi misomali, choncho kusowa kwake ndi chizindikiro choopsa.

Thupi silingathe kupanga chinthu chofunikirachi palokha, choncho zakudya zimakhalabe gwero lofunika kwambiri lochipeza. Ndipo kusowa kwachitsulo kwa thupi tsiku ndi tsiku kumadalira zaka ndi jenda la munthuyo. Ana ayenera 8 mpaka 10 mamiligalamu patsiku, ndi amuna zaka 19-50 zaka ayenera 8 mamiligalamu patsiku, koma akazi ayenera 18 milligrams patsiku, chifukwa mlingo wake pa msambo amachepetsa ndipo ayenera kulipidwa.

Kupuma movutikira..ndi mtima kulephera

Ndipo chitsulo chikasowa m'thupi, minofu ndi minofu ya thupi sizigwira ntchito bwino, zomwe zingayambitse kuchepa kwa magazi m'thupi, zomwe zimayambitsa kusokonezeka kwa ntchito ya mtima, mitsempha ya magazi, kugaya chakudya ndi magalimoto.

Zizindikiro za kuchepa kwa magazi m'thupi ndi kutopa ndi kutopa kwambiri, mutu, chizungulire, kung'anima m'maso, kugunda kwa mtima mofulumira, kusungunuka kwa mkati mwa diso lamkati, misomali ndi tsitsi, kupuma movutikira pamene mukuchita zolimbitsa thupi, manja ndi mapazi ozizira; chitetezo chofooka ndi matenda opatsirana ndi matenda.

chakudya cha nyama

Pofuna kupewa kuchepa kwa magazi m'thupi, muyenera kudya zakudya za nyama kapena masamba, zomwe zili ndi chitsulo chochuluka. Chiwindi, ubongo, nyama yowonda, nsomba za m’nyanja, nkhono, oyster, Turkey, nsomba zam’chitini, ndi mazira zili ndi ayironi yambiri.

Chitsulo chapamwamba kwambiri chimapezeka mu nyama yakuda (ng'ombe ndi nambala wani). Kuwonjezera pa ayironi, chiwindi cha ng’ombe chili ndi zakudya zambiri zomwe zili ndi ma calories ochepa. Ponena za nyama ya nkhuku, imakhala ndi mapuloteni, selenium ndi zinki zomwe zimathandiza kuti minofu ikhale yolimba.

kubzala chakudya

Ponena za zakudya zochokera ku zomera, ndizo - mbewu, mtedza, chokoleti chakuda, broccoli, sipinachi, makangaza, quinoa ndi nyemba. Mwachitsanzo, nthanga za sesame ndi dzungu zili ndi ayironi zambiri komanso zopatsa mphamvu zochepa.

Komanso, mtedza ponena za ubwino wawo ndi wofanana ndi nyama, chifukwa uli ndi chitsulo chochuluka ndipo uli ndi zopatsa mphamvu zambiri, makamaka ma amondi, mtedza ndi pistachios. Mbeu za koko zilinso ndi chitsulo chochuluka, choncho ngati chokoleti chili ndi cocoa 70% kapena kuposerapo, ikhoza kudyedwa kuti iwononge kuchepa kwachitsulo m'thupi. Kuphatikiza pa chitsulo, ali ndi magnesium, yomwe ndi yofunikira pakugwira ntchito kwa mtima.