Iron ndi yofunika kwambiri kwa inu ndi mwana wanu! Tiyeni tikambirane za izi.

Kodi mumadziwa kuti thupi lanu limafunikira chitsulo chowirikiza kawiri kuposa masiku onse mukakhala ndi pakati? Izi zili choncho chifukwa thupi lanu limagwiritsa ntchito chitsulo kupanga magazi owonjezera kwa inu ndi mwana wanu. Koma zachisoni n'zakuti, mpaka 50% ya amayi apakati sapeza mchere wofunikira uwu wokwanira. Choncho musadandaule. Mutha kusunga chitsulo chanu chochuluka mwa kudya zakudya zokhala ndi chitsulo chochuluka komanso kumwa zowonjezera chitsulo monga momwe dokotala wanu walangizira. Tiyeni tikambirane za izi mwatsatanetsatane.

Kodi ubwino wa chitsulo m'thupi lathu ndi wotani?

Mwachidule, chitsulo ndi chomwe chimathandiza maselo ofiira a m'magazi athu kunyamula mpweya. Maselo ofiira awa ali ndi puloteni yapadera yotchedwa hemoglobin . Imagwira ntchito ngati chonyamulira mpweya. Chifukwa chake, chitsulo ndi chofunikira ponyamula mpweya kuchokera m'mapapo anu m'thupi lanu lonse, komanso kudzera mu placenta kupita kwa mwana wanu.

Kukhala ndi iron yokwanira m'thupi lanu kungathandize kupewa kuchepa kwa magazi m'thupi chifukwa cha kusowa kwa iron, komwe nthawi zonse kumakupangitsani kumva kutopa komanso kufooka, komanso kukhala ndi maselo ofiira ochepa m'magazi. Kukhala ndi iron yochuluka m'thupi kungawonjezere chiopsezo choti mwana wanu abadwe ndi thupi lochepa kapena abadwe msanga. Chifukwa chake, ndikofunikira kwambiri kusamalira izi.

Kodi mukufuna chitsulo chochuluka bwanji patsiku?

Mumafunikira osachepera mamiligalamu 27 (mg) a chitsulo patsiku nthawi yonse ya mimba yanu . Dokotala wanu nthawi zambiri amakuyambitsani kumwa piritsi la chitsulo paulendo wanu woyamba wa mimba. Kuchuluka kumeneku nthawi zambiri kumaphatikizidwa mu vitamini yomwe mumapatsidwa kwa mwana wa mimba.

Ngati mukuyamwitsa, ma milligram 9 (mg) a chitsulo patsiku ndi okwanira ngati muli ndi zaka zoposa 19, ndipo ma milligram 10 (mg) ngati ndinu mayi wachinyamata wazaka 18 kapena kuchepera.

Ndi zakudya ziti zomwe zili ndi chitsulo chochuluka?

Tingapeze chitsulo kuchokera ku nyama, nsomba, nkhuku, ndi zakudya zochokera ku zomera. Pali mitundu iwiri ya chitsulo muzakudya zomwe timadya.

1. Heme iron: Uwu ndi mtundu wa chitsulo chomwe thupi lathu limatha kuchiyamwa mosavuta . Izi zimapezeka kwambiri muzakudya za nyama. Mwachitsanzo, mu zinthu monga ng'ombe , nkhuku, ndi nkhumba.

2. Chitsulo chosagwiritsa ntchito heme: Chimapezeka kwambiri muzakudya zochokera ku zomera. Mwachitsanzo, sipinachi, soya, mphodza, nandolo, ndi nyemba. Chimapezekanso mu chimanga cholimbikitsidwa ndi iron chomwe chili pamsika.

Nazi zakudya zina zokhala ndi iron yambiri komanso kuchuluka kwa iron komwe zili nako.

Ngati ndinu wosadya nyama kapena wosadya nyama, zingakhale zovuta pang'ono kupeza chitsulo chokwanira kuchokera ku chakudya chokha. Chifukwa thupi silipeza chitsulo cha heme chomwe chimayamwa mosavuta. Chifukwa chake ngati ndinu wosadya nyama, onetsetsani kuti mwauza dokotala wanu . Iye adzayang'anira kwambiri kuchuluka kwa chitsulo chanu ndi kuchuluka kwa hemoglobin.

Zinthu zomwe zimawonjezera ndikuchepetsa kuyamwa kwa chitsulo

Chinthu china chofunika ndikudya zakudya zokhala ndi chitsulo chochuluka pamodzi ndi zakudya zokhala ndi vitamin C wochuluka. Mwachitsanzo, zinthu monga malalanje, ma tangerines, mandimu, tomato, ndi tsabola (kapusicum). Vitamini C ingathandize thupi kuyamwa chitsulo chosakhala cha heme chomwe chimapezeka muzakudya zochokera ku zomera.

Mofananamo, pali zinthu zina zomwe zingalepheretse kuyamwa kwa chitsulo. Izi zikuphatikizapo tiyi, khofi, mkaka ndi zinthu zopangidwa ndi mkaka (monga yogurt ndi tchizi), ndi tirigu wonse . Choncho, mukamadya chakudya chokhala ndi chitsulo chochuluka, pewani kumwa kapena kudya izi nthawi imodzi.

Taganizirani izi, ngati mudya chimanga cholimbikitsidwa ndi iron m'mawa, ndi bwino kumwa galasi la madzi a lalanje kusiyana ndi kapu ya tiyi pamodzi ndi iyo. Kapena m'malo momwa mkaka pamodzi ndi piritsi lanu la iron, imwani patatha ola limodzi kapena awiri. Mwamvetsa?

Kodi pali zotsatirapo zilizonse zoyipa za zakudya zowonjezera chitsulo?

Inde, anthu ena angakumane ndi zotsatirapo zazing'ono akamamwa mapiritsi a iron. Zinthu monga kuvutika m'mimba, nseru, kusanza, kudzimbidwa , kapena kutsegula m'mimba ndizofala. Koma musadandaule. Thupi lanu lidzazolowera izi patatha masiku angapo. Ndizachilendonso kuti ndowe yanu ikhale yakuda.

Pali zinthu zingapo zomwe mungachite kuti mupewe mavuto awa:

• Imwani madzi ambiri. Yesetsani kumwa malita osachepera awiri kapena atatu a madzi patsiku.
• Idyani zakudya zambiri zokhala ndi ulusi wambiri. Phatikizani zakudya monga masamba, ndiwo zamasamba, zipatso, ndi tirigu wonse muzakudya zanu.
• Imwani piritsi limodzi ndi chakudya. Kumwa piritsi limodzi ndi chakudya kapena mutadya kungathandize kuchepetsa kuvutika m'mimba, osati m'mimba yopanda kanthu.
• Gawani mlingo wanu. Lankhulani ndi dokotala wanu kuti muwone ngati mungathe kugawa mlingo wanu wa tsiku ndi tsiku m'magawo awiri, umodzi m'mawa ndi wina usiku, m'malo momwa zonse nthawi imodzi.

Ngati zinthuzi sizikuthandiza, lankhulani ndi dokotala wanu . Angakupatseni mtundu wina wa mapiritsi achitsulo kapena angakulangizeni mankhwala ofewetsa ndowe chifukwa cha kudzimbidwa. Kumbukirani, ndikofunikira kumwa mlingo wokhawo womwe dokotala wanu wakupatsani . Pewani kumwa mamiligalamu opitilira 45 (45 mg) patsiku.