I mōhio koe e rua te nui o te rino e hiahiatia ana e tō tinana i tō wā e hapu ana? Nā te mea ka whakamahia e tō tinana te rino hei hanga toto tāpiri māu me tō pēpi. Engari, heoi anō, tae atu ki te 50% o ngā wāhine hapu kāore e whiwhi i te nui o tēnei kohuke nui. Nō reira kaua e manukanuka. Ka taea e koe te pupuri i ō taumata rino mā te kai i ngā kai he nui te rino me te tango i ngā tāpiringa rino e ai ki te taunakitanga a tō tākuta . Me kōrero tātou mō tēnei mea me ētahi atu taipitopito.
He aha ngā painga o te rino mō ō tātou tinana?
He whakarāpopototanga noa iho, ko te rino te mea e āwhina ana i ngā toto whero i roto i ō tātou toto ki te kawe i te hāora. Kei roto i ēnei toto whero he pūmua motuhake e kiia nei ko te hemoglobin . He rite tana mahi ki te waka e kawe ana i te hāora. Nō reira, he mea nui te rino mō te kawe i te hāora mai i ō pukahukahu puta noa i tō tinana, tae atu ki te whenua whānau ki tō pēpi.
Mā te nui o te rino i roto i tō tinana ka āwhina i te ārai i te mate toto kore rino, he āhuatanga e ngenge ana koe, e ngoikore ana hoki i ngā wā katoa, ā, he iti hoki te maha o ngā toto toto whero. Mā te mate toto kore e nui ake te mōrearea o te whānautanga o tō pēpi me te taumaha iti i te whānautanga, te whānautanga wawe rānei. Nō reira, he mea tino nui kia tiakina tēnei.
E hia te rino e hiahiatia ana e koe i ia rā?
Me 27 mirikaramu (mg) te rino e hiahiatia ana e koe i ia rā puta noa i tō hapūtanga . I te nuinga o te wā ka tīmata tō tākuta ki te hoatu pire rino i tō haerenga tuatahi ki te hapūtanga. He maha ngā wā ka whakaurua tēnei nui ki roto i te huaora hapūtanga ka hoatu ki a koe.
Mena kei te whāngai u koe i te u, e rawaka ana te 9 mirikaramu (mg) o te rino ia rā mena kei runga ake koe i te 19 tau te pakeke, me te 10 mirikaramu (mg) mena he whaea taitamariki koe kei raro iho i te 18 tau te pakeke.
He aha ngā kai e nui ana te rino?
Ka taea e tātou te whiwhi rino mai i te mīti, te ika, te heihei, me ngā kai tipu. E rua ngā momo rino kei roto i ngā kai e kainga ana e tātou.
1. Te rino heme: Koinei te momo rino ka taea e te tinana te mimiti ngāwari . Ko te nuinga o ēnei ka kitea i roto i ngā kai kararehe. Hei tauira, i roto i ngā mea pēnei i te mīti kau , te heihei, me te poaka.
2. Te rino kore-hēme: Ko te nuinga o tēnei ka kitea i roto i ngā kai tipu. Hei tauira, te pīnihi, te pīni soya, te rēneti, te pīni, me te pīni. Ka kitea anō hoki i roto i ngā witi kua whakakahangia ki te rino e wātea ana i te mākete.
Anei ētahi kai nui te rino me te nui o te rino kei roto.
| Kai | Te nui o te rino (tata) |
|---|---|
| Wīti paraoa kua whakakahangia ki te rino - 1 tūnga | 18 mg |
| Oati kua whakakahangia ki te rino - 1 kapu | 11 mg |
| Pīni soya - 1 kapu | 8.8 mirigramu |
| Rēneti - 1 kapu | 6.6 mirigramu |
| Pīni whatukuhu - 1 kapu | 5.2 mirigramu |
| Pīnihi - 1/2 kapu | 3 mg |
| Karepe karepe - 1/2 kapu | 1.6 mg |
He mea nui: Ahakoa he nui te rino i roto i te ate mīti kau me te heihei, kāore i te tūtohutia kia kainga i te wā e hapu ana nā te mea he nui te huaora A. He pai ake te pātai atu ki tō tākuta mō tēnei mea, me te whakaū.
Mena he kai huawhenua koe, he kai huawhenua rānei, tera pea he uaua ake te whiwhi i te rino nui mai i te kai anake. Nā te mea kāore te tinana e whiwhi i te rino heme e ngawari ana te mimiti. Nō reira, ki te mea he kai huawhenua koe, kia mōhio koe ki te kōrero ki tō tākuta . Ka aro nui atu ia ki ō taumata rino me ō taumata hemoglobin.
Ngā mea e whakanui ana, e whakaiti ana hoki i te mimiti rino
Ko tētahi atu mea nui ko te kai i ngā kai he nui te rino me ngā kai he nui te huaora C. Hei tauira, ngā mea pēnei i te karaka, te tāne, te raima, te tōmato, me te pepa pere (capsicum). Ka taea e te huaora C te āwhina i te tinana ki te mimiti i te rino kore-hēme e kitea ana i roto i ngā kai tipu.
Waihoki, kei reira ētahi mea ka ārai i te mimiti rino. Kei roto i ēnei ko te tī, te kawhe, te miraka me ngā hua miraka (pērā i te miraka kawa me te tiihi), me ngā witi katoa . Nō reira, ina kai koe i tētahi kai he nui te rino, karohia te inu, te kai rānei i ēnei i te wā kotahi.
Whakaarohia, ki te kai koe i tētahi pata kai kua whakakahangia ki te rino i te ata, he pai ake te inu i tētahi karāhe wai karaka i te inu tahi me tētahi kapu tī. Mēnā rānei kaua e inu miraka tahi me tō pire rino, inumia i muri i te haora, i ngā haora e rua rānei. Kei te mārama koe?
He pānga taha anō kei te puta mai i ngā tāpiringa rino?
Ae, tera pea ētahi tāngata ka pāngia e ngā pānga taha iti ina tangohia ngā pire rino. He mea noa ngā āhuatanga pēnei i te mamae o te puku, te whakapairuaki, te ruaki, te mate kōroke , te mate korere rānei. Kaua e manukanuka. Ka taunga tō tinana ki tēnei i muri i ētahi rā. He mea noa anō hoki te pango o tō tūtae.
He maha ngā mea ka taea e koe te mahi hei karo i ēnei raruraru :
- Inumia he nui te wai. Ngana ki te inu i te iti rawa 2-3 rita wai i te rā.
- Kai atu i ngā kai momona i te muka. Whakaurua ngā kai pēnei i ngā kākano matomato, ngā huawhenua, ngā hua rākau, me ngā witi katoa ki roto i tāu kai.
- Inumia te pire me te kai. Mā te tango i te pire me te kai, i muri rānei i te kai ka āwhina i te whakaiti i te mamae o te puku, kaua i te wā e takoto kau ana te puku.
- Wehea tō horopeta. Kōrero ki tō tākuta kia kite mēnā ka taea e koe te wehe i tō horopeta o ia rā kia rua ngā horopeta, tētahi i te ata, tētahi i te pō, kaua e tangohia katoa i te wā kotahi.
Ki te kore ēnei mea e āwhina, kōrero ki tō tākuta . Tērā pea ka hoatu e ia he momo pire rino rerekē ki a koe, ka tūtohu rānei i tētahi rongoā whakangawari tūtae mō te mate puku. Kia maumahara, he mea nui kia tangohia te horopeta tika i tohua e tō tākuta . Kaua e tango i te neke atu i te 45 mirikaramu (45 mg) ia rā.
Karere Tangohia ki te Kāinga
- I te wā e hapu ana, e rua te nui o te rino e hiahiatia ana e tō tinana i te mea noa.
- Ka taea e te anemia kore rino te whakapouri i a koe, ā, ka pā ki te tipu o tō pēpi.
- Kai i ngā kai he nui te rino, pērā i te mīti, te ika, ngā huawhenua rau matomato, me ngā pīni. Hei whakanui ake i te mimiti o te rino, kai i ngā kai he nui te huaora C (ārani, tāne, tōmato) i te wā kotahi.
- I te wā e tango ana i ngā tāpiringa rino, karohia te inu tī, kawhe, me ngā hua miraka i te wā kotahi.
- Mena ka pā mai te mate puku, ētahi atu pānga taha rānei i ngā pire rino, ki te mea rānei he raruraru tōu ki te rino, kōrero ki tō tākuta mō tēnei mea.
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