Ðe gayibɔ le vevie na viwòa nyateƒea? Mina míakpɔe ɖa godoo!

Iron nye nunyiame vevi aɖe na míaƒe ŋutilã. Iron nye nunyiame vevi aɖe ŋutɔ, vevietɔ na ɖevi sue ƒe tsitsi kple lãmesẽ. Eyata, egbea míaƒo nu tso gayibɔ sia ŋu, alesi wòle vevie na mía viwo, alesi gbegbe míehiãe, nusi dzɔna ne míekpɔe wòsɔ gbɔ o, kple alesi míanae nyuie.

Nuka tututue nye gayibɔ sia?

Kpuie ko la, iron nye mineral si le míaƒe ŋutilã me, kpakple nuɖuɖu siwo míeɖuna kple numiemie aɖewo hã. Togbɔ be míaƒe ŋutilã hiãe le agbɔsɔsɔ sue aɖe ko me hã la, dɔ si wòwɔna la lolo ŋutɔ. Èse ʋumenugbagbevi dzĩwo ŋu nya kpɔa? Protein tɔxɛ aɖe le ʋumenugbagbevi dzĩ mawo me, si míeyɔna be ``hemoglobin`` .

Dɔ vevitɔ si `(Hemoglobin)` sia wɔna enye be wòalé oxygen si gena ɖe lãkusi me ne míele gbɔgbɔm eye wòatsɔe ayi lãmenugbagbevi kple lãkusi bubu ɖesiaɖe si le ŋutilãa me gbɔ. Bu eŋu abe agbatsɔʋu si tsɔa ɔksidzin yinae ene. Eyata, wona ŋusẽ `(Hemoglobin)` agbatsɔʋu sia be ‘wòafɔ’ oxygen, eye nusi kpena ɖe eŋu ‘wòblaa’ enye gayibɔ si míeyɔ. Iron manɔmee la, `(Hemoglobin)` mateŋu atsɔ oxygen nyuie o.

Fifia èse alesi gayibɔ le vevie gɔmea? Ne iron mele ŋutilãa me o la, ŋutilãa mate ŋu awɔ `(Hemoglobin) nyuie o.` Emegbe ʋumenugbagbevi dzĩwo ƒe xexlẽme hã dzi ɖena kpɔtɔna. Nusi do tso emea? Lãmetsi kple ŋutinu siwo le míaƒe ŋutilã me mexɔa ɔksidzin agbɔsɔsɔme si hiã o. Esia le abe numiemie si me tsi mele o ene. Oxygen sia xɔxɔ nyuie le vevie na ɖevi sue ƒe ahɔhɔ̃ ƒe tsitsi, nusɔsrɔ̃ ƒe ŋutete, kple dɔwɔwɔ.

Zi geɖe la, míekpɔa iron tso nuɖuɖuwo abe lã, tɔmelã, kple amagbe dama dzẽwo ene me. Nuɖuɖu aɖewo, abe vidzĩwo ƒe notsi kple nukuwo ene hã me la, wotsɔa iron kpena ɖe wo ŋu, si woyɔna be fortified.

Ga nenie mía vi suewo hiã?

Fifia ɖewohĩ ànɔ ɖokuiwò biam be, ‘Iron nenie vinye hiã gbesiagbe?’ Le nyateƒe me la, etoa vovo le ɖevia ƒe ƒexɔxɔ nu. Na míakpɔ alesi ema wɔa dɔe ɖa.

Tso edziɣi vaseɖe abe ɣleti 6 ene

Zi geɖe la, le vidzĩ siwo noa no ɖeɖeko gome la, iron si woxɔna tso wo dadawo gbɔ la sɔ gbɔ na ɣleti 4 va ɖo 6 gbãtɔwo. Esia le alea elabena vidzĩa dzraa gayibɔ agbɔsɔsɔme aɖe ɖo ne egakpɔtɔ le vidzidɔa me. Gake le ema megbe, si fia be le abe ɣleti 6 ene megbe la, ɖɔktawo kafui be nàdze nuɖuɖu siwo me iron sɔ gbɔ ɖo, abe nuku siwo me wode amii kple lã siwo woɖa nyuie ene nana viwòa gɔme. Ɣeaɖewoɣi la, ne viwòa mele iron xɔm wòsɔ gbɔ o la, wò ɖɔkta agblɔ na wò be nàna iron-tsiwoe. Gake ne viwòa le notsi si me gayibɔ le nom la, mehiã be nàna gayibɔe o.

Le vidzĩ siwo xɔ tso ɣleti 7 va ɖo ƒe 1 (ɣleti 12) gome la .

Vidzĩ si xɔ ƒe sia hiã iron si ade miligram 11 gbesiagbe. Esi wònye be wodze nuɖuɖu siwo kpena ɖe wo nɔewo ŋu ɖuɖu gɔme le ɣeyiɣi sia me ta la, ele vevie be woatsɔ nuɖuɖu siwo me iron sɔ gbɔ ɖo ade woƒe nuɖuɖu me.

Le ɖevi siwo le zɔzɔm tso ƒe 1 va ɖo ƒe 3 gome

Nuwɔwɔ vɔ̃ɖi siawo hiã gayibɔ miligram 7 gbesiagbe.Nusianu kloe hiã. Le ƒe sia me la, ɖewohĩ woahe ɖe megbe vie be yewoaɖu nu, eyata ate ŋu asesẽ vie na vidadawo be woaɖa nuɖuɖu siwo ana woakpɔ iron.

Le ɖevi siwo xɔ tso ƒe 4 va ɖo ƒe 8 gome

Wohiã miligram 10 gbesiagbe. Esi wònye be wode suku ta la, gayibɔ agbɔsɔsɔme sia le vevie be woate ŋu anɔ dɔ dzi.

Le ɖevi siwo xɔ tso ƒe 9 va ɖo ƒe 13 gome

Le ame siwo xɔ ƒe sia gome la , miligram 8 gbesiagbe sɔ gbɔ.

Le ƒewuiviwo gome

Eto vovo vie le afisia.

• Ðevi ŋutsuvi sue hiã gayibɔ miligram 11 gbesiagbe.
• Gake nyɔnuvi sue hiã abe miligram 15 ene gbesiagbe. Nusitae nye be wole tsitsim kabakaba ŋutɔ le ɣeyiɣi sia me. Azɔ hã, ne nyɔnuviwo dze dzinukpɔkpɔ gɔme la, iron aɖewo dona le ŋutilãa me to mɔnu sia dzi, eyata wohiã iron bubu be woatsɔ axe fe ma si bu la. Esia le vevie ŋutɔ, eye abe dzilawo ene la, ele be míaɖɔ ŋu ɖo le esia ŋu.

Amesiwo wòhiã be woalé ŋku ɖe wo ŋu etɔxɛe wu

• Ðevi sue siwo ƒoa kamedefefe: Ðevi siwo dea kame vevie heƒoa kamedefefe edziedzi ate ŋu abu gayibɔ geɖe le woƒe ŋutilã me to fifia kple mɔnu bubuwo dzi wu ame tsɛwo. Eyata ɖewohĩ woahiã gayibɔ bubu.
• Amagbeɖulawo: Esi womeɖua lã alo tɔmelã o ta la, ele be woabu woƒe iron hiahiã hã ŋu. Esia le alea elabena iron si tso lãwo ƒe nuɖuɖu me te ŋu xɔa ŋutilãa bɔbɔe wu iron si tso numiemiewo ƒe nuɖuɖu me. Míaƒo nu tso ema ŋu emegbe.

Nukae dzɔna ne gayibɔ mesɔ gbɔ na wò o? (Iron ƒe Agbɔsɔsɔme) .

Enyo, fifia míenya gayibɔ agbɔsɔsɔme si míehiã. Eyata nukae adzɔ ne ŋutilãa mekpɔ gayibɔ si sɔ gbɔ o? Emae nye nusi míeyɔna be iron ƒe anyimanɔmanɔ . Esia nye nɔnɔme si ate ŋu ado mo ɖa le ɖevi aɖewo ŋu, vevietɔ ɖevi siwo le zɔzɔm tso ƒe 1-3 kple ɖevi suewo (vevietɔ nyɔnuvi siwo ʋu dona le wo ŋu vevie le woƒe dzinukpɔkpɔ me).

Le nyateƒe me la, nyɔnuvi sue aɖewo, ne woƒe dzinukpɔkpɔ sɔ gɔ̃ hã la, woate ŋu axɔ iron ƒe veve ne iron agbɔsɔsɔme si woɖuna le woƒe nuɖuɖu me mesɔ gbɔ be wòaxɔ ɖe iron agbɔsɔsɔme si bu to dzinukpɔkpɔ me teƒe o. Eyata ele vevie ŋutɔ be míalé be na ema hã.

Le ƒe ɖeka megbe, si fia be le ɣleti 12 megbe, ne ɖevi suewo dzudzɔ notsi si me gayibɔ le nono la, ate ŋu asɔ gbɔ ɣeaɖewoɣi be woakpɔ iron agbɔsɔsɔme si wohiã tso nuɖuɖu bubu siwo woɖuna me o. Bu eŋu kpɔ, ne kasia viwò suea dzudzɔ mɔli si nono tsã la nono la, ate ŋu asesẽ nɛ be wòakpɔ iron agbɔsɔsɔme si wòhiã tso nuɖuɖu ɖeɖeko me, alo? Ɣemaɣie iron ƒe anyimanɔmanɔ te ŋu dzɔna.

Iron ƒe anyimanɔmanɔ menye nu bɔbɔe o.Ate ŋu akpɔ ŋusẽ ɖe ɖevi ƒe tsitsi dzi. Ate ŋu ahe nusɔsrɔ̃ ƒe kuxiwo hã vɛ, ŋkuɖoɖonudzi ƒe gbɔdzɔgbɔdzɔ, susu ƒe dɔwɔwɔ sesẽ, kple nuwɔna ƒe tɔtrɔ (e.g., dzikudodo enuenu, dzimaɖitsitsi). Ne iron ƒe agbɔsɔsɔ sia yi edzi la, ate ŋu ahe nɔnɔme aɖe si woyɔna be iron-deficiency anemia vɛ . Kpuie ko la, efia be ʋumenugbagbevi dzĩwo ƒe xexlẽme dzi ɖena kpɔtɔna le ŋutilãa me, eye ŋutete si le esi be wòatsɔ ɔksidzin ayi ŋutilãa me hã meganɔa anyi o. Ekema ɖevia ate ŋu ase le eɖokui me be ɖeɖi tea eŋu ɣesiaɣi, eƒe mo biã, gbɔgbɔ sesẽ nɛ, adze dɔ enuenu, eye eƒe dzi naƒo kabakaba.

Nukae wòle be mawɔ be vinyea xɔ iron agbɔsɔsɔme si sɔ?

Esiae nye nyabiase vevitɔ kekeake. Ele vevie be míana mía viwo nase egɔme be iron nye nuɖuɖu si naa lãmesẽ ƒe akpa vevi aɖe. Na míalé ŋku ɖe nuɖuɖu aɖewo siwo me iron sɔ gbɔ ɖo ŋu.

Nuɖuɖu siwo me iron sɔ gbɔ ɖo:

• Lãwo: nyilã, haƒoƒo, gbɔ̃lã, koklolã (vevietɔ lã vivi kple aklã me iron sɔ gbɔ ɖo) .
• Ƒumelãwo: tɔmelã (vevietɔ mackerel kple halibut), shrimp, squid, crab
• Tofu: Wotsɔ soya wɔ esia, eye wònye iron dzɔtsoƒe nyui aɖe na amagbeɖulawo.
• Nuku ƒuƒu (nukuwo): lãmi, chickpeas, green beans, peas, soyabeans
• Nuku kple nukuwo: atikutsetse, aŋɔ, almond, mɔli, sesame nuku
• Atikutsetse ƒuƒuwo: prunes, dates, apricot ƒuƒu
• Amagbe dama viviwo: aŋanyi, gotukola, kankun, mukunuwenna, sarana, tampala
• Nuɖuɖu siwo me wotsɔ gayibɔ kpe ɖe eŋu: Ɣetrɔ me nuku siwo me gayibɔ le, abolo, pasta ƒomevi aɖewo

(Ðo ŋku nu ɖeka dzi le afisia: Iron si tso lãwo ƒe nuɖuɖu me, i.e. lã kple tɔmelã (si woyɔna hã be `heme iron`), xɔa míaƒe ŋutilã bɔbɔe wu iron si tso numiemiewo ƒe nuɖuɖu me, i.e. amagbewo, atikutsetsewo, kple nukuwo (`non-heme iron`). Esia tae wòle be nàbu eŋu vie ne èle iron nam ɖevi si ɖua amagbewo. Gake mègatsi dzi o, mɔ aɖewo li siwo dzi nàto adzi... gayibɔ si wotu ɖe numiemiewo me ƒe xɔxlɔ̃.)

Nusiwo kpena ɖe ŋutilãa ŋu wòxɔa iron nyuie wu:

Enyo, azɔ mina míakpɔ nu bubu si míagate ŋu awɔ atsɔ akpɔ egbɔ be ɖeviwo xɔ gayibɔ agbɔsɔsɔme si sɔ:

• Ðe notsi agbɔsɔsɔme si ɖevi siwo le zɔzɔm nono dzi kpɔtɔ: Anyo wu be nàɖo seɖoƒe na notsi wòanye tsi ounces 16–24 (mililita 473–710) gbesiagbe. Ne wotsɔ notsi yɔ woƒe dɔgbo me la, ɖewohĩ womate ŋu aɖu nuɖuɖu bubu siwo me iron sɔ gbɔ ɖo fũ o. Azɔ hã, calcium si le notsi me ate ŋu ado kplamatse ŋutilãa ƒe ŋutete be wòaxɔ iron.
• Yi edzi nàna vidzĩwo ƒe nuku siwo me iron le: Anyo wu be nàna esiawo vaseɖe esime viwòa naxɔ abe ɣleti 18-24 ene, abe alesi wò ɖɔkta ɖo aɖaŋue ene.
• Ne èle nuɖuɖu siwo me iron sɔ gbɔ ɖo nam la, na wo kple nuɖuɖu siwo me vitamin C le:Le kpɔɖeŋu me, ne èle nuɖuɖu si me iron le nam la, tsɔ lime vi aɖe kpe ɖe eŋu, alo tsɔ nane si me vitamin C sɔ gbɔ ɖo, abe amititsetse, tangerine, guava, strawberry, papaya, tomatos, broccoli, kple bell peppers ene, de nuɖuɖua me. Elabena vitamin C nye nusi dzia gayibɔ si tso numiemiewo me ɖe edzi eye wòkpena ɖe ŋutilãa ŋu. Bu eŋu be enaa ‘ŋusẽdodo’ vi aɖe gayibɔ ƒe xɔxlɔ̃.
• Ƒo asa na kɔfi kple tii nana kple nuɖuɖu: Atike aɖe si woyɔna be `tannins` le esiawo evea siaa me. `Tannin` siawo ɖea iron ƒe xɔxlɔ̃ dzi kpɔtɔna le ŋutilã me. Eyata nusiawo nana le nuɖuɣi siwo gogo (gaƒoƒo ɖeka do ŋgɔ na nuɖuɖu alo le nuɖuɖu vɔ megbe) menye nu nyui aɖeke o, vevietɔ na ɖevi suewo.

Eyata, nusiwo dzi wòle be míaɖo ŋkui tso nusiwo ŋu míeƒo nu tsoe me lae nye esi!

Enyo, míeƒo nu tso gayibɔ ŋu geɖe, alo? Mesusu be èse egɔme nyuie fifia. Mlɔeba la, ele vevie be nu siawo nanɔ susu me na wò:

• Iron hiã vevie na mía viwo ƒe tsitsi, lãmesẽ, kple ahɔhɔ̃ ƒe dɔwɔwɔ. Wozãnɛ tsɔ wɔa hemoglobin, si kpena ɖe ame ŋu wòtsɔa oxygen yia ŋutilã bliboa me.
• Iron agbɔsɔsɔme si hiã la toa vovo le ƒe si ɖevia xɔ nu. Kpɔ nyuie le ema ŋu. Lé ŋku ɖe nyɔnuvi suewo, ɖevi siwo ƒoa kamedefefe, kple ɖevi siwo ɖua amagbewo ŋu etɔxɛe.
• Iron ƒe anyimanɔmanɔ kple ʋusɔgbɔdɔ si me iron mele o nye nɔnɔme siwo ate ŋu agblẽ nu le ɖevi ƒe agbenɔnɔ ŋu. Eyata ne viwòa ƒe mo biã, edze abe ɖeɖi tea eŋu ɣesiaɣi ene, nuɖuɖu megadzronɛ o, alo nusɔsrɔ̃ sesẽna nɛ la, yi ɖɔkta gbɔ hena aɖaŋuɖoɖo.
• De nuɖuɖu siwo me iron sɔ gbɔ ɖo (lã, tɔmelã, amagbe dama viviwo, nukuwo, nuɖuɖu siwo me iron le) viwòa ƒe gbesiagbenuɖuɖu me. Na nuɖuɖu vovovo siwo da sɔ.
• Na iron kpe ɖe nuɖuɖu si me vitamin C le ŋu be wòakpe ɖe ŋutilãa ŋu wòaxɔe nyuie wu. Ðe kɔfi kple tii si nènana le nuɖuɣi teti dzi kpɔtɔ.
• Ne ɖikeke aɖe le mewò, ne èsusu be ɖewohĩ iron mele viwòa ŋu o la, nu nyuitɔ si nàwɔe nye be nàƒo nu kple ɖɔkta. Emegbe ne ehiã la, woate ŋu awɔ dodokpɔwo ahaɖo aɖaŋu na wò le nusi tututu nàwɔ ŋu. Ðɔktaa ate ŋu aŋlɔ atike siwo wotsɔ kpe ɖe iron ŋu hã na wò.

Mía viwo ƒe lãmesẽe nye nu xɔasitɔ kekeake si le mía si. Eyata, mina mí katã míadze agbagba atu etsɔme si le lãmesẽ me, si me dzidzɔ le ɖo na wo to nu sue siawo siwo do ƒome kple nunyiame ŋu nyanya me!

` Iron, ɖeviwo ƒe nunyiame, iron ƒe anyimanɔmanɔ, ʋusɔgbɔdɔ, vitamin C, nuɖuɖu si da sɔ, (Iron) .