Èse le ɖokuiwò me be yele kuvia? Ðeɖi te ŋuwò ɣesiaɣia? Mina míaƒo nu tso nuɖuɖu siwo me iron sɔ gbɔ ɖo ŋu.

Ðe nèsena le ɖokuiwò me hã be ɖeɖi te ye ŋu ŋkeke bliboa, ɖeko agbe mele ye ŋu oa? Ðe ɖeɖi tea ŋuwò ne èwɔ dɔ vi aɖe gɔ̃ hã? Ðewohĩ nusi gbɔ esia tsoe nye gayibɔ ƒe anyimanɔmanɔ le wò ŋutilã me. Egbea, mina míaƒo nu tso mineral vevi sia si woyɔna be iron, alesi wòle vevie na míaƒe ŋutilã, kple nuɖuɖu siwo me iron sɔ gbɔ ɖo ŋu ko .

Nukatae gayibɔ le vevie na míaƒe ŋutilã alea gbegbe ɖo?

Kpuie ko la, iron hiã vevie na ʋu si le míaƒe ŋutilã me. Protein aɖe le míaƒe ʋu me si naa ʋumenugbagbevi dzĩwo ƒe amadede biã eye wòkpena ɖe ame ŋu be oxygen nayi ŋutilã bliboa me. Míeyɔnae be hemoglobin .

Bu míaƒe ʋumenugbagbevi dzĩwo be wonye agbatsɔʋu siwo tsɔa ɔksidzin yia ŋutilã bliboa me. Oxygen ƒe agba si le agbatsɔʋu sia mee nye hemoglobin. Eyata be nàte ŋu awɔ ʋumenugbagbeviɣi sia la, èhiã nu xoxo si woyɔna be iron.

Eyata nukae dzɔna ne iron mesɔ gbɔ ɖe wò ŋutilã me o? Wò ŋutilã mate ŋu awɔ ʋumenugbagbeviɣidɔ si sɔ o. Ekema wò ʋumenugbagbevi dzĩwo mete ŋu tsɔa oxygen nyuie o. Esiae nye nusi míeyɔna be ʋusɔgbɔdɔ si me iron mele o . Esiae nye ʋusɔgbɔdɔ ƒomevi si bɔ wu le xexeame. Esia tae nèsena le ɖokuiwò me be ɖeɖi te ye ŋu, yegbɔdzɔna, eye gbɔgbɔtsixe tsia ƒowò ɣesiaɣi.

Iron nenie míehiã gbesiagbe?

Fifia, gayibɔ agbɔsɔsɔme si ame ɖesiaɖe hiã gbesiagbe la to vovo. Enɔ te ɖe ƒe si nèxɔ, ŋutsu alo nyɔnu nyenye, kple ne èfɔ fu alo nèle no nam dzi. Nyɔnuwo koŋ hiã iron geɖe wu alesi wònɔna le dzinukpɔkpɔ , fufɔfɔ , kple no nana me.

Àte ŋu akpɔ esia ŋuti susu si me kɔ tso kplɔ̃ si le ete la dzi.

Ènya be gayibɔ ƒomevi evee lia?

Míate ŋu ama iron si le nuɖuɖu siwo míeɖuna me ɖe hatsotso vevi eve me. Alesi ŋutilãa xɔa nu eve siawo hã to vovo.

1. Heme iron: Esia le lãwo ƒe nuɖuɖuwo me . Etɔxɛe le lãwo ƒe akpa siwo me hemoglobin le, abe lã dzĩ, koklolã, kple tɔmelã ene me. Esiae nye iron ƒomevi si míaƒe ŋutilã ate ŋu axɔ bɔbɔe wu .

2. Non-heme iron: Esiawo bɔ ɖe numiemiewo ƒe nuɖuɖuwo me. Le nuwo abe aŋanyi, gbe, lãgbalẽ, kple soya ene me. Iron aɖewo siwo menye heme o hã le lã kple tɔmelãwo me. Ametia mexɔa nu sia ƒomevi vie o wu heme iron. Gake esiawo hã le vevie na mí ŋutɔ.

Enyo, eyata nuɖuɖu kawo mee iron le?

Nuɖuɖu geɖe li siwo ate ŋu ana iron. Na míakpɔ nusiwo wonye ɖa.

Lã kple lã siwo me gayibɔ le

Heme iron, si ŋutilãa xɔna bɔbɔe la le esiawo me.

• Aklã
• Nyilã
• Koklo
• Halã
• Gbɔ̃lã
• Aziwo

Ƒumelã siwo me gayibɔ sɔ gbɔ ɖo

• Oysters, Ƒumelãwo
• Bɔlu
• Tɔmelãwo abe salmon, tuna, sardines ene

Amagbe kple gbetike siwo me gayibɔ sɔ gbɔ ɖo

Iron si menye heme o le esiawo me.

• Ama
• Amagbe siwo ƒe aŋgbawo le amadede dzẽ me abe gotukola, mukunuwenna, kple kankun ene
• Beetroot ƒe lãgbalẽ
• Broccoli si wotsɔa lãgbalẽ wɔe
• Mɔliwo abe gbegãdzi, peas, lentils, chickpeas, kple green beans ene
• Soya

Atikutsetse siwo me gayibɔ sɔ gbɔ ɖo

• Waintsetse ƒuƒuwo
• Date-ti ƒe aŋgba
• Aprikot ƒuƒu siwo woƒu
• Dzamatre

Aleke nèwɔna xɔa iron le nuɖuɖu me nyuie?

Menye nuɖuɖu siwo me iron le ɖuɖu ko mesɔ gbɔ o. Ele vevie hã be nàxɔe nyuie. Mɔ bɔbɔe ʋɛ aɖewo li siwo dzi nàto akpe ɖe ŋuwò le esia me.

1. No vitamin C be wòakpe ɖe ŋuwò.

Vitamin C ate ŋu ana ŋutilãa naxɔ iron si menye heme o si le numiemiewo ƒe nuɖuɖuwo me ɖe edzi.

• Le kpɔɖeŋu me, ne èle bli ɖum kple lãmi ƒe mɔli la, tsɔ nane abe gotukola sambol ene kpe ɖe eŋu. Tsɔ lime ʋee aɖewo de sambol ma me.
• Ne èɖu nu vɔ la, ɖu atikutsetse si me vitamin C sɔ gbɔ ɖo, abe amititsetse, tangerine, alo guava ene.
• Vitamin C sɔ gbɔ ɖe nusiwo le abe tomatos kple atadi ene hã me.

2. Te ɖa le nusiawo ŋu.

Nuɖuɖu kple nunono aɖewo doa kplamatse iron ƒe xɔxlɔ̃.

• Te kple kɔfi: Tannin siwo le esiawo me ɖea iron ƒe xɔxlɔ̃ dzi kpɔtɔna. Eyata , ƒo asa na tii alo kɔfi nono kple nuɖuɖu alo le nuɖuɖu vɔ megbe teti. Anyo wu be nàgblẽ gaƒoƒo ɖeka ya teti ɖe wo dome.
• Calcium: Nuɖuɖu siwo me calcium sɔ gbɔ ɖo abe notsi, yogurt, kple cheese ene hã ate ŋu ado kplamatse iron ƒe xɔxlɔ̃. Eyata anyo wu be nàɖe nuɖuɖu siawo ɖuɖu dzi akpɔtɔ ne èɖu nu siwo me iron sɔ gbɔ ɖo.

3. Miɖu heme kple non-heme ɖekae

Ne èɖu numiemiewo ƒe nuɖuɖu (siwo menye heme iron o) kpe ɖe lãwo ƒe nuɖuɖu (heme iron) ŋu la, iron ƒe xɔxlɔ̃ tso numiemiewo ƒe nuɖuɖu me hã dzina ɖe edzi. Le kpɔɖeŋu me, ne ètsɔ amagbe dama si ƒe aŋgbawo le abe lã alo tɔmelã ene kpe ɖe wò bli ŋu la, ate ŋu ana iron nasɔ gbɔ ɖe asiwò.

Nukae woawɔ ne nuɖuɖu ɖeɖe mesɔ gbɔ o? (Iron Kpekpeɖeŋunanuwo) .

Le go aɖewo me la, vevietɔ ne iron ƒe agbɔsɔsɔ si mede ame dzi o vevie, abe le fufɔɣi alo le atikewɔwɔ me nɔnɔme bubuwo me ene la, ɖewohĩ manya wɔ be woakpɔ iron agbɔsɔsɔme si hiã tso nuɖuɖu ɖeɖeko me o. Le nɔnɔme mawo me la, ɖɔktawo ate ŋu aɖo aɖaŋu na wò be woazã iron.

Iron nono fũu akpa hã gblẽa nu le ŋutilã ŋu. Ate ŋu ana dɔgbo natsi eye wòazu dɔmeɖui. Menye ema ɖeɖeko o, ke iron si sɔ gbɔ akpa ate ŋu aƒo ƒu ɖe ŋutilãa me eye wòagblẽ nu le ŋutinu veviwo abe aklã kple dzi ene ŋu. Eyata , mègazã gayibɔ ƒe atikekuiwo gbeɖe ɖɔktawo ƒe aɖaŋuɖoɖo manɔmee o.