Iron le vevie na wò kple viwòa siaa! Mina míaƒo nu tso esia ŋu.

Ènya be wò ŋutilã hiã iron zi gbɔ zi eve wu alesi wònɔna ɖaa ne èfɔ fua? Esia le alea elabena wò ŋutilã zãa iron tsɔ wɔa ʋu bubu na wò kple viwòa siaa. Gake nublanuitɔe la, funɔ siwo ade 50% mekpɔa mineral vevi sia wòsu o. Eyata mègatsi dzi o. Àte ŋu alé wò iron ƒe agbɔsɔsɔ ɖe te ne èɖu nuɖuɖu siwo me iron sɔ gbɔ ɖo eye nèno iron kpeɖeŋutɔ abe alesi wò ɖɔkta kafui ene . Mina míaƒo nu tso esia ŋu tsitotsito.

Viɖe kawoe le iron ŋu na míaƒe ŋutilã?

Kpuie ko la, iron ye kpena ɖe ʋumenugbagbevi dzĩ siwo le míaƒe ʋu me ŋu be woatsɔ oxygen. Protein tɔxɛ aɖe si woyɔna be hemoglobin le ʋumenugbagbevi dzĩ siawo me . Ewɔa dɔ abe ʋu si tsɔa ɔksidzin ene. Eyata, iron hiã vevie be wòatsɔ oxygen tso wò lãkusi me ayi wò ŋutilã katã me, eye wòato vidzidɔa me hã ayi viwòa gbɔ.

Ne iron sɔ gbɔ ɖe wò ŋutilã me la, ate ŋu akpe ɖe ŋuwò nàxe mɔ ɖe ʋusɔgbɔdɔ si me iron mede o, si nye nɔnɔme si me ɖeɖi te ŋuwò hegbɔdzɔna ɣesiaɣi, eye ʋumenugbagbevi dzĩwo ƒe xexlẽme dzi ɖe kpɔtɔ. Ʋusɔgbɔdɔ sia ƒe amesinɔnɔ ate ŋu ana viwòa nadzi vi si ƒe kpekpeme mede o alo adzii kaba. Eyata ele vevie ŋutɔ be míalé be na esia.

Iron nenie nèhiã gbesiagbe?

Ne mede ɖeke o la, èhiã iron miligram 27 (mg) gbesiagbe le wò fufɔfɔɣi katã . Zi geɖe la, wò ɖɔkta adze gayibɔtike zazã gɔme na wò le wò sasrãkpɔ gbãtɔ do ŋgɔ na vidzidzi me. Zi geɖe la, agbɔsɔsɔ sia nɔa vitamin si wona wò do ŋgɔ na vidzidzi me.

Ne èle no nam la, iron miligram 9 (mg) gbesiagbe sɔ gbɔ ne èxɔ wu ƒe 19, eye miligram 10 (mg) ne ènye vidada ɖetugbui si xɔ ƒe 18 alo esi mede nenema o.

Nuɖuɖu kawoe nye esiwo me iron sɔ gbɔ ɖo?

Míate ŋu akpɔ iron tso lã, tɔmelã, koklolã, kple numiemiewo ƒe nuɖuɖuwo me. Iron ƒomevi eve le nuɖuɖu siwo míeɖuna me.

1. Heme iron: Esiae nye iron ƒomevi si míaƒe ŋutilã ate ŋu axɔ bɔbɔe wu . Esiawo dzena le lãwo ƒe nuɖuɖu me wu. Le kpɔɖeŋu me, le nuwo abe nyilã , koklolã, kple haƒoƒo ene me.

2. Non-heme iron: Esia dzena le nuɖuɖu siwo wotsɔ numiemiewo wɔ me wu. Le kpɔɖeŋu me, spinach, soya, lentils, peas, kple beans. Enɔa nuku siwo me gayibɔ le siwo woate ŋu akpɔ le asi me hã me.

Nuɖuɖu siwo me iron sɔ gbɔ ɖo kple iron agbɔsɔsɔme si le wo me dometɔ aɖewoe nye esi.

Ne ènye amagbeɖula alo vegan la, ate ŋu asesẽ vie be nàkpɔ iron si sɔ tso nuɖuɖu ɖeɖeko me. Elabena ŋutilãa mekpɔa heme iron si xɔna bɔbɔe o. Eyata ne amagbeɖulae nènye la, kpɔ egbɔ be yegblɔe na yeƒe ɖɔkta . Alé ŋku ɖe wò iron ƒe agbɔsɔsɔ kple ʋumenugbagbeviɣi ƒe agbɔsɔsɔ ŋu geɖe wu.

Nusiwo dzia iron ƒe xɔxlɔ̃ ɖe edzi eye wòɖea edzi kpɔtɔna

Nu vevi bubue nye be nàɖu nuɖuɖu siwo me iron sɔ gbɔ ɖo kpe ɖe nuɖuɖu siwo me vitamin C sɔ gbɔ ɖo ŋu. Le kpɔɖeŋu me, nuwo abe amititsetse, tangerine, lime, tomatos, kple bell peppers (capsicum) ene. Vitamin C ate ŋu akpe ɖe ŋutilãa ŋu wòaxɔ iron si menye heme o si le nuɖuɖu siwo wotsɔ numiemiewo wɔe me.

Nenema ke nanewo li siwo ate ŋu axe mɔ ɖe iron ƒe xɔxlɔ̃ nu. Esiawo dometɔ aɖewoe nye tii, kɔfi, notsi kple nyinotsibabla (abe yogurt kple cheese ene), kple nuku blibowo . Eyata ne èle nuɖuɖu si me iron sɔ gbɔ ɖo ɖum la, ƒo asa na esiawo nono alo wo ɖuɖu le ɣeyiɣi ɖeka me.

Bu eŋu kpɔ, ne èɖu nuku si me gayibɔ le le ŋdi me la, anyo be nàno amititsetse detsi kplu ɖeka tsɔ wu be nàno tii kplu ɖeka kplii. Alo le esi teƒe be nàno notsi kple wò gayibɔtike la, noe le gaƒoƒo ɖeka alo eve megbe. See?

Ðe nugbegblẽ le ame ŋu le iron-tikewo zazã mea?

Ẽ, ame aɖewo ate ŋu akpɔ nugbegblẽ suesuesuewo ne wole iron-tikewo nom. Nuwo abe dɔgbo ƒe dɔmawɔmawɔ nyuie, ʋuʋudedi, ʋuʋudedi, dɔmeɖui , alo aɖuɖɔtoe bɔ. Gake mègatsi dzi o. Wò ŋutilã atrɔ ɖe esia ŋu le ŋkeke ʋɛ aɖewo megbe. Enye nusi sɔ hã be wò aɖuɖɔ nazu yibɔ.

Nu geɖe li nàte ŋu awɔ be nàƒo asa na kuxi siawo :

• No tsi geɖe. Dze agbagba nàno tsi lita 2-3 ya teti gbesiagbe.
• Ƒo nuɖuɖu siwo me fibre sɔ gbɔ ɖo wu. De nuɖuɖuwo abe amagbewo, amagbewo, atikutsetsewo, kple nuku blibowo ene wò nuɖuɖu me.
• No atikekui la kple nuɖuɖu. Enono kple nuɖuɖu alo le nuɖuɖu vɔ megbe ate ŋu akpe ɖe ame ŋu be dɔgbo ƒe fuɖename dzi naɖe akpɔtɔ, ke menye le dɔgbo ƒuƒlu me o.
• Ma wò agbɔsɔsɔme si nèzãna me. Ðo dze kple wò ɖɔkta eye nàkpɔe ɖa be àte ŋu ama wò gbesiagbe agbɔsɔsɔme ɖe akpa eve me, ɖeka le ŋdi me eye ɖeka le zã me, le esi teƒe be nànoe zi ɖeka hã.

Ne nusiawo mekpe ɖe ŋuwò o la, ƒo nu kple wò ɖɔkta . Ate ŋu ana gayibɔtike ƒomevi bubu wò alo aɖo aɖaŋu na wò be nàzã aɖuɖɔ fafɛ na dɔmeɖui. Ðo ŋku edzi be ele vevie be nàno agbɔsɔsɔ si tututu wò ɖɔkta ŋlɔ na wò ko . Ƒo asa na atike si wu miligram 45 (45 mg) nono gbesiagbe.