Yu no se yu bɔdi nid tu tɛm pas aw yu kin nid ayɛn we yu gɛt bɛlɛ? Dat na bikɔs yu bɔdi de yuz ayɛn fɔ mek ɛkstra blɔd fɔ yu ɛn yu pikin. Bɔt i sɔri fɔ no se, te to 50% pan di uman dɛn we gɛt bɛlɛ nɔ kin gɛt dis impɔtant minral. So nɔ wɔri. Yu kin mek yu ayɔn lɛvɛl go ɔp bay we yu it tin dɛn we gɛt ayɔn ɛn tek tin dɛn we gɛt ayɔn lɛk aw yu dɔktɔ tɛl yu . Lɛ wi tɔk mɔ bɔt dis.
Wetin na di bɛnifit dɛn we ayɛn gɛt fɔ wi bɔdi?
Fɔ tɔk am simpul wan, na ayɛn de ɛp di rɛd blɔd sɛl dɛn na wi blɔd fɔ kɛr ɔksijɛn. Dɛn rɛd blɔd sɛl dɛn ya gɛt wan spɛshal prɔtin we dɛn kɔl ɛmoglobin . I de wok lɛk motoka we de kɛr ɔksijɛn. So, ayron impɔtant fכ kכri כksijεn frכm yu lכng dεm tru yu bכdi, εn bak tru di plasεnta to yu pikin.
If yu gɛt inof ayɔn na yu bɔdi, dat kin ɛp fɔ mek yu nɔ gɛt ayrɔn deficiency anemia, we na wan sik we yu kin fil taya ɛn wik ɔltɛm, ɛn yu nɔ kin gɛt bɛtɛ rɛd blɔd sɛl. If yu gɛt dis anemia, i kin mek yu pikin bɔn wit smɔl wet ɔ bɔn am bifo tɛm. So, i rili impɔtant fɔ tek kia ɔf dis.
Aw bɔku ayɛn yu nid fɔ wan de?
Yu nid at le 27 miligram (mg) ayron fɔ wan de ɔl di tɛm we yu gɛt bɛlɛ . Yu dɔktɔ go ɔltɛm bigin yu fɔ tek wan ayɛn pil di fɔs tɛm we yu go fɛn yu bifo yu bɔn. Bɔku tɛm dis amɔnt kin de insay di vaytamɛn we dɛn kin gi yu bifo yu bɔn.
If yu de gi pikin bɔbi, 9 miligram (mg) ayɛn fɔ wan de go du fɔ yu if yu dɔn pas 19 ia, ɛn 10 miligram (mg) if yu na yɔŋ mama we ol 18 ia ɔ smɔl pas dat.
Us it dɛn we gɛt bɔku ayɔn?
Wi kin gɛt ayɛn frɔm mit, fish, bɔd, ɛn it dɛn we dɛn mek wit plant. Tu kayn ayɛn de insay di it dɛn we wi de it.
1. Heme iron: Dis na di kayn ayɔn we wi bɔdi kin tek izi wan . Dɛn tin ya kin de mɔ na animal it. Fɔ ɛgzampul, pan tin dɛn lɛk bif , chukchuk, ɛn bɔd.
2. Nɔn-heme iron: Dis kin de mɔ pan it dɛn we dɛn mek wit plant. Fɔ ɛgzampul, spinach, soya, lentil, pis, ɛn bins. I de bak insay di siriɔs tin dɛn we gɛt ayɛn we dɛn kin gɛt na makit.
Na sɔm it dɛn we gɛt ayrɔn ɛn di kayn ayɔn we de insay dɛn.
| It | Ayɔn we de insay (aprɔksimat) . |
|---|---|
| Sirial we dɛn mek wit ayɛn - 1 savis | 18 mg |
| Oatmil we gɛt ayɛn - 1 kɔp | 11 mg |
| Soya bin - 1 kɔp | 8,8 mg |
| Lentil - 1 kɔp | 6,6 mg |
| Kidni bins - 1 kɔp | 5,2 mg |
| Spinach - 1/2 kap | 3 mg |
| Resin - 1/2 kɔp | 1,6 mg |
Impɔtant: Pan ɔl we bif ɛn chukchuk liva gɛt bɔku ayɔn, dɛn nɔ kin advays dɛn we uman gɛt bɛlɛ bikɔs dɛn gɛt bɔku vaytamɛn A. I bɛtɛ fɔ aks yu dɔktɔ bɔt dis ɛn kɔnfɔm.
If yu na vegetarian ɔ vegan, i kin at smɔl fɔ gɛt inof ayɛn frɔm it nɔmɔ. Bikɔs di bɔdi nɔ de gɛt hεm ayɔn we kin izi fɔ absɔb. So if yu na pɔsin we nɔ de it bif, mek shɔ se yu tɛl yu dɔktɔ . I go pe mɔ atɛnshɔn to yu ayron lɛvɛl ɛn ɛmoglobin lɛvɛl.
Tin dεm we de mek di ayron abzכpshכn bכku εn dכn
Wan ɔda impɔtant tin na fɔ it tin dɛn we gɛt ayrɔn wit it dɛn we gɛt vaytamɛn C. Fɔ ɛgzampul, tin dɛn lɛk ɔrɛnj, tanjɛrin, laym, tomato, ɛn bɛl pepa (kapsikam). Vitamin C kin ɛp di bɔdi fɔ tek di ayɔn we nɔ gɛt hεm we de insay it dɛn we dɛn mek wit plant.
Semweso, tin dɛn de we kin mek i nɔ ebul fɔ tek ayɛn. Sɔm pan dɛn tin ya na ti, kɔfi, milk ɛn tin dɛn we dɛn mek wit milk (lɛk yogɔt ɛn chiz), ɛn ɔl di tin dɛn we dɛn kin it . So, we yu de it it we gɛt ayɛn, nɔ drink ɔ it dɛn tin ya di sem tɛm.
Tink bɔt am, if yu it siriɔs tin we gɛt ayɛn na mɔnin, i bɛtɛ fɔ drink wan glas ɔrɛnj jus pas fɔ drink wan kɔp ti wit am. Ɔ bifo yu drink milk wit yu ayɛn pil, drink am wan ɔ tu awa afta dat. Dɔn gɛt am?
Ɛni sayd ɛfɛkt de we pɔsin kin gɛt we i de tek ayɔn?
Yɛs, sɔm pipul dɛn kin gɛt smɔl smɔl sayd ɛfɛkt dɛn we dɛn de tek ayɛn tablɛt. Tin dɛn lɛk we yu bɛlɛ de at, yu nɔs, yu de vɔmit, yu gɛt bɛlɛ , ɔ yu gɛt dayarɛa. Bɔt nɔ wɔri. Yu bɔdi go ajɔst to dis afta sɔm dez. I nɔmal bak fɔ mek yu stɔl tɔn blak.
Bɔku tin dɛn de we yu kin du fɔ avɔyd dɛn prɔblɛm dɛn ya :
- Drink bɔku wata. Tray fɔ drink at le 2-3 lita wata wan de.
- It mɔ it dɛn we gɛt fayv. Put tin dɛn lɛk grɛn, vɛjitebul, frut, ɛn ɔl gren insay yu it.
- Tek di pil wit it. If yu tek am wit ɔ afta yu it, i kin ɛp fɔ mek yu bɛlɛ nɔ at pwɛl, pas fɔ tek am ɛmti bɛlɛ.
- Split yu doz. Tɔk to yu dɔktɔ ɛn si if yu kin sheb di doz we yu de tek ɛvride to tu doz, wan na mɔnin ɛn wan na nɛt, instead fɔ tek am wan tɛm.
If dɛn tin ya nɔ ɛp, tɔk to yu dɔktɔ . I kin gi yu difrɛn kayn ayɛn pil ɔ i kin tɛl yu fɔ yuz tin fɔ mek yu stɔl fɔ mek yu gɛt kɔnstipɛshɔn. Mɛmba se i impɔtant fɔ tek di rayt doz nɔmɔ we yu dɔktɔ tɛl yu fɔ tek . Nɔ tek pas 45 miligram (45 mg) fɔ wan de.
Mɛsej we dɛn kin kɛr go na os
- We yu gɛt bɛlɛ, yu bɔdi nid aynɔ tu tɛm pas aw i kin nid am.
- di anemia we yu nɔ gɛt ayɔn kin mek yu fil taya pasmak ɛn i kin afɛkt di we aw yu pikin de gro.
- It tin dɛn we gɛt bɔku ayɔn, lɛk mit, fish, grɛn lif vɛjitebul, ɛn lentil. Fɔ mek yu gɛt mɔ ayɔn, it tin dɛn we gɛt vaytamɛn C (ɔrɛnj, tanjɛrin, tomato) di sem tɛm.
- We yu de tek tin dɛn we gɛt ayɛn, nɔ drink ti, kɔfi, ɛn tin dɛn we dɛn mek wit milk di sem tɛm.
- If ayɔn pils de mek yu gɛt kɔnstipɛshɔn ɔ ɔda bad bad tin dɛn, ɔ if yu gɛt ɛni prɔblɛm wit ayɔn, tɔk to yu dɔktɔ bɔt am.
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