Yu kin fil bak se yu taya ɔl di de, jɔs lɛk se yu nɔ gɛt layf? Yu kin taya ivin afta yu dɔn du smɔl wok? Sɔntɛm di rizin fɔ dis na bikɔs ayɔn nɔ de na yu bɔdi. Tide, lɛ wi tɔk jɔs bɔt dis impɔtant tin we dɛn kɔl ayɛn, aw i impɔtant fɔ wi bɔdi, ɛn us it dɛn we gɛt bɔku ayɔn .
Wetin mek ayɛn impɔtant to wi bɔdi?
Fɔ tɔk am simpul wan, ayɛn impɔtant fɔ di blɔd we de na wi bɔdi. Wan prɔtin de na wi blɔd we de gi di rɛd blɔd sɛl dɛn dɛn rɛd kɔlɔ ɛn ɛp fɔ kɛr ɔksijɛn go ɔlsay na di bɔdi. Wi kin kɔl am ɛmoglobin .
Tink bɔt wi rɛd blɔd sɛl dɛn lɛk delivri trak dɛn we de kɛr ɔksijɛn ɔlsay na di bɔdi. Di ɔksijɛn we de na dis trak na ɛmoglobin. So, fɔ mek dis ɛmoglobin, yu nid di raw matirial we dɛn kɔl ayɛn.
So wetin go apin if yu nɔ gɛt bɛtɛ ayɛn na yu bɔdi? Yu bɔdi nɔ ebul fɔ mek inof ɛmoglobin. Dɔn yu rɛd blɔd sɛl dɛn nɔ kin ebul fɔ kɛr ɔksijɛn fayn fayn wan. Dis na wetin wi kɔl iron- deficiency anemia . Dis na di kayn sik we dɛn kɔl anemia we bɔku pipul dɛn kin gɛt na di wɔl. Dis na di rizin we mek yu kin fil taya, wik, ɛn yu nɔ kin ebul fɔ blo ɔltɛm.
Ɔmɔs ayɛn wi nid fɔ wan de?
Naw, di kayn ayɛn we ɛnibɔdi nid fɔ wan de, difrɛn. I dipen pan yu ej, man ɔ uman, ɛn if yu gɛt bɛlɛ ɔ yu de gi pikin bɔbi. Na uman dɛn mɔ nid mɔ ayɛn pas aw dɛn kin gɛt we dɛn de gɛt bɛlɛ , we dɛn gɛt bɛlɛ , ɛn we dɛn de gi dɛn bɛlɛ.
Yu kin gɛt wan rough aidia bɔt dis frɔm di tebul we de dɔŋ ya.
| Ej Grup ɛn Stej | Di Ayɔn Nid ɛvride (mg) . |
|---|---|
| Bebi pikin dɛn (7-12 mɔnt) . | 11 mg |
| Yɔŋ pikin dɛn (1-3 ia ol) . | 7 mg |
| Pikin dɛn (4-8 ia ol) . | 10 mg |
| Yɔŋ bɔy pikin dɛn (14-18 ia ol) . | 11 mg |
| Yɔŋ gyal pikin dɛn (14-18 ia ol) . | 15 mg |
| Big man dɛn (19-50 ia ol) . | 8 mg |
| Adult uman dɛn (19-50 ia ol) . | 18 mg |
| Uman dɛn we gɛt bɛlɛ | 27 mg |
| Mama dɛn we de gi pikin dɛn bɛlɛ | 9 mg |
Yu no se tu kayn ayɛn de?
Wi kin sheb di ayɔn we de insay di it dɛn we wi de it to tu men kayn. Di we aw di bɔdi de tek dɛn tu tin ya difrɛn bak.
1. Heme iron: Dis de insay animal it . Speshal, na animal pat dɛn we gɛt ɛmoglobin, lɛk rɛd mit, chukchuk, ɛn fish. Dis na di kayn ayɛn we wi bɔdi kin tek izi wan .
2. Nɔn-heme iron: Dɛn kin si dɛn tin ya mɔ na plant it dɛn. Insay tin dɛn lɛk spinach, bins, lentil, ɛn soya. Sɔm ayɛn we nɔ gɛt hεm de bak insay mit ɛn fish. dis kayn we di bכdi nכ de abzכp sכmtεm sכmtεm pas hεm ayron. Bɔt dɛn tin ya rili impɔtant bak to wi.
Tink bɔt am lɛk domɔt we izi fɔ opin, ɛn domɔt we at fɔ opin smɔl, lɛk domɔt we dɛn mek wit hεm ayɛn. Bɔt wi kin pas na ɔl tu di domɔt dɛn.
Okay, so us it dɛn gɛt ayɛn?
Bɔku it dɛn de we kin mek pɔsin gɛt ayɛn. Lɛ wi si wetin dɛn bi.
Mit ɛn tin dɛn we dɛn kin mek wit animal
Dɛn tin ya gɛt hεm ayɔn, we di bɔdi kin tek am izi wan.
- Liva
- Bif
- Fɔl
- Ɔg
- Got mit
- Eg dɛn
Sifud we gɛt bɔku ayɛn
- Oysters, Mɔsul dɛn
- Shrimps
- Fish lɛk salmɔn, tuna, sadin
Vɛgjetabul ɛn ɔyl dɛn we gɛt bɔku ayɛn
Dɛn tin ya gɛt ayɛn we nɔ gɛt hεm.
- Grin
- Dak grɛn lif vɛjitebul dɛn lɛk gotukola, mukunuwenna, ɛn kankun
- Bitrut we dɛn kɔl
- Brɔkoli
- Ligim lɛk bins, pis, lentil, chikip, ɛn grɛn bins
- Soya
Frut dɛn we gɛt bɔku ayɛn
- Resin dɛn we dɛn kin mek
- Deti dɛn
- Aprikɔt dɛn we dɛn dɔn dray
- Watamɛlon
Aw yu kin tek ayɛn fayn fayn wan frɔm it?
I nɔ go du fɔ jɔs it tin dɛn we gɛt ayɛn. I impɔtant bak fɔ absɔb am fayn fayn wan. Sɔm simpul we dɛn de fɔ ɛp yu fɔ du dis.
1. Tek vaytamɛn C fɔ ɛp.
Vitamin C kin mek di bɔdi tek di ayrɔn we nɔ gɛt hεm we de insay plant it dεm.
- Fɔ ɛgzampul, if yu de it rays wit lentil sup, ad sɔntin lɛk gotukola sambol pan am. Ad sɔm drop dɛn pan laym to da sambol de.
- Afta yu dɔn it, it frut we gɛt bɔku vaytamɛn C, lɛk ɔrɛnj, tanjɛrin, ɔ guava.
- Tin dɛn lɛk tomato ɛn bɛl pepa gɛt bɔku vaytamɛn C bak.
2. Stay away frɔm dɛn tin ya.
Sɔm it ɛn drink dɛn kin mek i nɔ ebul fɔ tek ayɛn.
- Ti ɛn kɔfi: Di tannin dɛn we de insay dɛn tin ya de ridyus di ayɔn we de tek am. So , nɔ drink ti ɔ kɔfi wit ɔ jɔs afta yu it. I bɛtɛ fɔ lɛ yu lɛf fɔ at le wan awa bitwin dɛn.
- Kalsiɔm: Fɔ it tin dɛn we gɛt kalsiɔm lɛk milk, yogɔt, ɛn chiz kin ambɔg bak fɔ mek i nɔ tek ayɔn. So, i bɛtɛ fɔ lɛ yu nɔ it dɛn tin ya wit it dɛn we gɛt ayrɔn.
3. It heme ɛn nɔ-heme togɛda
we yu it plant it dεm (we nכ de it hεm ayכn) tכgeda wit animal it dεm (hεm ayכn), di ayn we de kכmכt frכm plant it dεm de bכku bak. Fɔ ɛgzampul, if yu ad grɛn lif vɛjitebul lɛk mit ɔ fish to yu rays, dat kin mek yu gɛt bɔku ayɛn.
Wetin fɔ du if it nɔmɔ nɔ go du? (Ayɔn Suplimɛnt dɛn)
Sɔntɛnde, mɔ if i gɛt siriɔs ayɔn, lɛk we i gɛt bɛlɛ ɔ ɔda mɛrɛsin, i nɔ go pɔsibul fɔ gɛt di ayɔn we dɛn nid frɔm it nɔmɔ. If dɛn kayn tin ya apin, dɔktɔ dɛn kin tɛl yu fɔ it tin dɛn we gɛt ayɛn.
Bɔt dis rili impɔtant: Na yu dɔktɔ nɔmɔ go disayd if yu nid ayɛn pils, us kayn, ɛn ɔmɔs. Yu nɔ fɔ jɔs go na di famasi ɛn bay ayɛn pils jɔs bikɔs yu fil se yu want am.
If yu tek bɔku ayɛn, dat kin ambɔg di bɔdi bak. I kin mek yu bɛlɛ at ɛn yu kin gɛt kɔnstipɛshɔn. Nɔto dat nɔmɔ, bɔt tumɔs ayɛn kin gɛda na di bɔdi ɛn pwɛl impɔtant ɔgan dɛn lɛk di liva ɛn at. So , nɔ ɛva yuz ayɛn tablɛt if yu nɔ gɛt dɔktɔ advays.
Mɛsej we dɛn kin kɛr go na os
- If yu nɔ gɛt ayɔn, dat kin mek yu taya ɛn wik ɔltɛm. If yu gɛt ɛni wan pan dɛn sayn ya, go to yu dɔktɔ.
- Ad tin dɛn we gɛt ayɔn lɛk mit, fish, vɛjitebul, bins, ɛn lentil to yu it ɛvride.
- If yu it tin dɛn we gɛt bɔku vaytamɛn C, lɛk lɛmon, ɔrɛnj, ɛn tomato, wit tin dɛn we gɛt ayɛn, dat kin mek di bɔdi tek ayɔn mɔ ɛn mɔ.
- Nɔ drink ti ɔ kɔfi wit it. I de ambɔg di we aw di ayɛn nɔ de tek am.
- Nɔ ɛva tek ayɔn sɔpɔtmɛnt fɔ yusɛf if yu nɔ go to dɔktɔ. I kin denja.
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