Iyini ingozi yokuntuleka kwe-iron emzimbeni?

Iyini ingozi yokuntuleka kwe-iron emzimbeni?

I-iron iyimaminerali edingekayo emzimbeni womuntu, ngoba ifakwe ekwakhiweni kwe-hemoglobin, esiza ukuthutha umoya-mpilo kuzo zonke izindawo zomzimba, futhi inomthelela ekulawuleni izinga lokushisa lomzimba futhi isekele amasosha omzimba. Ngaphezu kwalokho, kuthinta isimo sesikhumba, izinwele nezinzipho, ngakho ukuntuleka kwayo kuyinkomba eyingozi.

Umzimba awukwazi ukukhiqiza lesi sakhi esibalulekile ngokwawo, ngakho imisoco ihlala ingumthombo obaluleke kakhulu wokuyithola. Futhi isidingo somzimba sansuku zonke sokusansimbi sincike eminyakeni yobudala nobulili bomuntu. Izingane zidinga ama-milligrams angu-8 kuya kwangu-10 ngosuku, kanti amadoda aneminyaka engu-19-50 ubudala adinga ama-milligrams angu-8 ngosuku, kodwa abesifazane badinga ama-milligram angu-18 ngosuku, ngoba izinga lawo ngesikhathi sokuya esikhathini liyancipha futhi kufanele linxeshezelwe.

Ukuphelelwa umoya..kanye nokuhluleka kwenhliziyo

Futhi lapho i-iron ishoda emzimbeni, izicubu nezicubu zomzimba azisebenzi ngendlela evamile, okungase kubangele ukuntuleka kwegazi emzimbeni, okubangela ukuphazamiseka komsebenzi wenhliziyo, imithambo yegazi, ukugaya ukudla nezinhlelo zezimoto.

Izimpawu ze-anemia ukukhathala nokukhathala okwedlulele, ikhanda elibuhlungu, isiyezi, ukukhanya kwamehlo, ukushaya kwenhliziyo okusheshayo, ukuwohloka kwengaphakathi lamajwabu amehlo aphansi, izinzipho nezinwele eziphukayo, ukuphelelwa umoya lapho wenza umsebenzi wokuzikhandla ngokomzimba, izandla nezinyawo ezibandayo, ukuzivikela okubuthakathaka kanye nokutheleleka ngezifo ezithathelwanayo.

ukudla kwezilwane

Ukuze ugweme i-anemia, kufanele udle ukudla okuvela ezilwaneni noma kwemifino, okuqukethe amaphesenti amahle ensimbi. Isibindi, ubuchopho, inyama yenkomo ezondile, ukudla kwasolwandle, izimbaza, ukhwathu, iturkey, tuna ethinini, namaqanda kugcwele insimbi.

I-ayoni ephezulu kakhulu itholakala enyameni emnyama (inyama yenkomo iyinombolo yokuqala). Ngaphandle kokusansimbi, isibindi senyama yenkomo sinemisoco eminingi enekhalori ephansi. Ngokuqondene nenyama yenkukhu, inamaprotheni, i-selenium ne-zinc esiza ukugcina imisipha yemisipha.

ukudla kwezitshalo

Ngokuqondene nezinto zokudla zemvelaphi yezitshalo, ziyizimbewu, amantongomane, ushokoledi omnyama, i-broccoli, isipinashi, ihalananda, i-quinoa kanye nemifino. Ngokwesibonelo, imbewu yesesame nethanga inothile ngensimbi futhi ine-calorie ephansi.

Futhi, amantongomane ngokuphathelene nokusebenziseka kwawo afana nenyama, njengoba aqukethe iphesenti eliphezulu lensimbi futhi anama-kilojoule amaningi, ikakhulukazi ama-alimondi, amantongomane nama-pistachios. Imbewu ye-cocoa nayo inothile nge-iron, ngakho-ke uma ushokoledi uqukethe u-70% we-cocoa noma ngaphezulu, ungadliwa ukuvala ukushoda kwensimbi emzimbeni. Ngaphezu kwensimbi, aqukethe i-magnesium, edingekayo ekusebenzeni kwenhliziyo.