I naupai lai hian i taksa hian a hma aia a let hnih iron a mamawh tih i hria em? Chu chu i taksain iron hmangin nang leh i naute tan pawh thisen tam zawk a siam vang a ni. Mahse lungchhiatthlak takin hmeichhe naupai zinga 50% thleng hian he mineral pawimawh tak hi an dawng tlem hle. Chuvangin lungngai suh. Iron level i vawng reng thei a, iron tamna ei leh i doctor -in a rawt angin iron supplement i ei thei bawk . Hemi chungchang hi chipchiar zawkin han sawi ila.
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Iron hian kan taksa tan eng hlawkna nge a neih?
A awlsam zawngin sawi ila, iron hi kan thisena thisen sen (red blood cells) te oxygen phur tura puitu a ni. Heng thisen sen (red blood cells) ah hian protein bik hemoglobin tih a awm a . Oxygen phur lirthei angin a thawk a ni. Chuvangin, iron hi i lung atanga oxygen i taksa pum puia phurh luh nan a pawimawh a, chubakah placenta kaltlangin i naute hnena a phurh luh theih nan a pawimawh bawk.
I taksaa iron tam tak neih hian iron tlakchhamna avanga thisen tlakchhamna (anemia) a veng thei a, chu chu i chau leh chak lo reng reng a, thisen sen (red blood cell count) pawh a tlahniam thei bawk. Hetiang thisen tlakchhamna i neih hian i naute chu nau piang rit lo tak emaw, a hun hmaa piang emaw a tipung thei a ni. Chuvang chuan hei hi uluk taka enkawl a pawimawh hle a ni.
Ni khatah iron engzat nge i mamawh?
I naupai chhung zawng hian ni khatah iron milligram 27 (mg) tal i mamawh a ni . I doctor chuan i nau neih hmaa i tlawh hmasak ber ṭumin iron pill a ei ṭan ang che. Hetiang zat hi nau neih hmaa vitamin peknaah hian a tel fo thin.
Nau hnute i pe a nih chuan kum 19 aia upa i nih chuan ni khatah iron milligram 9 (mg) a tawk a, nu naupang kum 18 aia upa i nih chuan milligram 10 (mg) a tawk bawk.
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Check Availability →Eng ei tur nge iron tamna?
Sa, sangha, leh vawk bakah thing leh mau atanga siam ei tur atang pawhin iron kan hmu thei a ni. Kan ei leh inah hian iron chi hnih a awm a.
1. Heme iron: Hei hi kan taksain awlsam taka a lakluh theih iron chi a ni . Hengte hi ran chawah a tam ber. Entîr nân, bawnghnute , vawk sa, leh vawk sa ang chi thilah te.
2. Non-heme iron: Hei hi thlai atanga siam chawah a awm tam ber. Entirnan, spinach, soy, lentils, peas, leh beans te hi a ni. Iron-fortified cereal market-a hmuh theihah pawh a awm bawk.
Hetah hian iron tamna ei tur thenkhat leh iron awm zat te tarlan a ni.
| Chaw | Iron awm zat (a tlem berah) . |
|---|---|
| Thir hmanga siam cereal - 1 serving | 18 mg a ni |
| Iron hmanga siam oatmeal - cup 1 | 11 mg a ni |
| Soybean - 1 cup | 8.8 mg a ni |
| Lentils - 1 cup a ni | 6.6 mg a ni |
| Kidney beans - 1 cup | 5.2 mg a ni |
| Spinach - 1/2 cup a ni | 3 mg a ni |
| Raisins - 1/2 cup a ni | 1.6 mg a ni |
Pawimawh: Bawngsa leh vawk thin hi iron tam hle mahse, naupai lai hian a tha lo a, a chhan chu vitamin A a tam vang a ni.
Vegetarian emaw vegan emaw i nih chuan ei leh in atanga iron tling hmuh chu a harsa deuh thei. A chhan chu taksain heme iron awlsam taka a luh theih loh vang a ni. Chuvangin vegetarian i nih chuan i doctor hnenah hrilh ngei ang che . I iron level leh hemoglobin level te chu a ngaihven zawk ang.
Iron absorption tipung leh tihhniam thei thil
Thil pawimawh dang chu Vitamin C tamna ei tur ei rualin iron tamna ei tur a ni a, entirnan, orange, tangerine, limes, tomato, leh bell peppers (capsicum) te ang chi te. Vitamin C hian taksain non-heme iron plant-based foods-a awm chu a hip lut thei a ni.
Chutiang bawkin iron absorption tikhawlo thei thil a awm bawk. Chûng zîngah chuan tea, coffee, bawnghnute leh bawnghnute aṭanga siam (yogurt leh cheese ang chi), leh buh chi hrang hrang . Chuvangin, iron tamna chaw i ei hian hengte hi a ruala in emaw, ei emaw loh tur a ni.
Ngaihtuah teh, iron-fortified cereal zingkar i ei chuan a bula tea no khat in ai chuan orange tui glass khat in a tha zawk. A nih loh leh iron pill hmanga bawnghnute in ai chuan darkar khat emaw darkar hnih emaw hnuah in rawh. Hrethiam e?
Iron supplement hian side effect a nei em?
Ni e, mi thenkhat chuan iron tablet an ei hian side effect tenau te an nei thei. Pum natna, rilru hahna, luak chhuak, chaw ei kham , a nih loh leh ril\am ang chi thil hi a awm fo. Mahse, lungngai suh. I taksa chuan ni engemaw zat hnuah hei hi a insiamrem ang. I stool a dum a nih pawh hi thil pangngai a ni.
Heng harsatna lo awm tur hian thil engemaw zat tih theih a awm :
- Tui tam tak in thin ang che. Ni khatah tui litre 2-3 tal in tum ang che.
- Fiber tamna ei tur ei tam rawh. I eitur ah hian greens, thlai, thei, leh whole grains ang chi ei tur te pawh telh bawk ang che.
- Pill chu ei tur nen ei rawh. Chaw ei rual emaw, ei zawh hnu emawa ei hian pum ruak a ei ai chuan, pum natna a tiziaawm thei a ni.
- I dose kha insem rawh. I doctor nen inbia la, nitin i ei tur chu vawi khata ei vek ai chuan dose hnih, zing pakhat leh zanah pakhatah i then thei em tih en rawh.
Heng thilte hian a puih loh chuan i doctor nen inbia . Iron pill chi dang a pe thei che a, constipation tan chuan stool softener a rawt thei bawk. I doctor-in a dose dik tak chauh ei a pawimawh tih hre reng ang che . Ni khatah milligram 45 (45 mg) aia tam ei loh tur.
Take-Home Thuchah a ni
- Naupai lai hian i taksa hian a hma aia let hnih in iron a mamawh a ni.
- Iron tlakchham vangin thisen tlakchhamna hian i chau hle thei a, i naute thanlenna a tichhe thei bawk.
- Iron tamna ei tur, sa, sangha, thlai hnah hring, leh lentils te ei thin ang che. Iron absorption tihpun nan vitamin C tamna ei tur (orange, tangerine, tomato) a rualin ei tur a ni.
- Iron supplement i ei hian tea, coffee leh dairy products te chu a ruala in loh tur a ni.
- Iron pills hian constipation emaw side effect dang emaw a thlen a nih chuan, emaw, iron chungchangah harsatna i neih chuan doctor nen inbiakna neihpui tur a ni.
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