Yintoni ingozi yokunqongophala kwentsimbi emzimbeni?

Yintoni ingozi yokunqongophala kwentsimbi emzimbeni?

Intsimbi iyiminerali efunekayo kumzimba womntu, kuba ifakwe kwi-hemoglobin, enceda ukuthutha i-oksijini kuzo zonke iindawo zomzimba, kwaye igalelo ekulawuleni ukushisa komzimba kunye nokuxhasa amajoni omzimba. Ukongezelela, ichaphazela imeko yesikhumba, iinwele kunye nezipikili, ngoko ukusilela kwayo kuyisalathisi esiyingozi.

Umzimba awukwazi ukuvelisa le nto ibalulekileyo ngokwawo, ngoko ke izondlo zihlala zingowona mthombo ubalulekileyo wokuzifumana. Kwaye imfuneko yomzimba yemihla ngemihla yentsimbi ixhomekeke kwiminyaka kunye nesini somntu. Abantwana badinga i-8 ukuya kwi-10 milligrams ngosuku, kunye namadoda aneminyaka eyi-19-50 iminyaka kufuneka i-8 milligrams ngosuku, kodwa abafazi bafuna i-18 milligrams ngosuku, kuba inqanaba layo ngexesha lokuya esikhathini liyancipha kwaye kufuneka lihlawulwe.

Ukuphefumla kancinci..nokuphelelwa yintliziyo

Kwaye xa isinyithi sinqongophele emzimbeni, izihlunu kunye nezicubu zomzimba azisebenzi ngokuqhelekileyo, ezinokukhokelela kwi-anemia, ebangela ukuphazamiseka komsebenzi wentliziyo, imithwalo yegazi, ukugaya kunye neenkqubo zemoto.

Iimpawu ze-anemia kukudinwa nokudinwa ngokugqithiseleyo, intloko ebuhlungu, ukuba nesiyezi, ukukhanya kwamehlo, ukubetha kwentliziyo ngokukhawuleza, ukuntsundu kobuso bangaphakathi bamehlo asezantsi, iinzipho neenwele eziphukayo, ukuphelelwa ngumphefumlo xa usenza umgudu, izandla neenyawo ezibandayo; i-immunity ebuthakathaka kunye nokusuleleka kwizifo ezosulelayo.

ukutya kwezilwanyana

Ukuze ugweme i-anemia, kufuneka udle ukutya kwezilwanyana okanye imvelaphi yemifuno, equkethe ipesenteji elungileyo yentsimbi. Isibindi, ubuchopho, inyama yenkomo ebhityileyo, ukutya kwaselwandle, iimbaza, iimbatyisi, iturkey, ityhuna enkonkxiweyo, namaqanda zine iron eninzi.

Eyona nto iphezulu ye-iron ifumaneka kwinyama emnyama (inyama yenkomo yeyona nombolo). Ukongeza kwi-iron, isibindi senyama yenkomo sinezondlo ezininzi eziphantsi kweekhalori. Ngokuphathelele inyama yenkukhu, iqulethe iiprotheni, i-selenium kunye ne-zinc ezinceda ukugcina ubunzima bemisipha.

ukutya kwezityalo

Ngokubhekiselele kwizinto zokutya zemvelaphi yezityalo, zi-imbewu, amantongomane, itshokolethi emnyama, i-broccoli, isipinashi, irharnati, i-quinoa kunye ne-legumes. Ngokomzekelo, imbewu yesesame kunye nethanga zityebile kwi-iron kunye neekhalori ezincinci.

Kwakhona, amantongomane ngokusetyenziswa kwawo afana nenyama, njengoko aqukethe ipesenti ephezulu yesinyithi kwaye aphakamileyo kwiikhalori, ngakumbi i-almonds, i-peanuts kunye ne-pistachios. Imbewu ye-cocoa nayo ityebile kwintsimbi, ngoko ke ukuba itshokholethi iqulethe i-70% ye-cocoa okanye ngaphezulu, inokutyiwa ukuhlawulela ukusilela kwentsimbi emzimbeni. Ukongeza kwintsimbi, ziqulethe i-magnesium, eyimfuneko ekusebenzeni kwentliziyo.