Mukumva kutopa? Mumatopa nthawi zonse? Tiyeni tikambirane za zakudya zokhala ndi iron yambiri.

Kodi mumamvanso kutopa tsiku lonse, kungokhala opanda moyo? Kodi mumatopa ngakhale mutagwira ntchito pang'ono? Mwina chifukwa cha izi ndi kusowa kwa chitsulo m'thupi lanu. Lero, tiyeni tikambirane za mchere wofunikira uwu wotchedwa chitsulo, kufunika kwake m'thupi lathu, komanso zakudya zomwe zili ndi chitsulo chochuluka .

N’chifukwa chiyani chitsulo chili chofunika kwambiri m’thupi lathu?

Mwachidule, chitsulo ndi chofunikira kwambiri m'magazi m'thupi lathu. Pali puloteni m'magazi mwathu yomwe imapatsa maselo ofiira a m'magazi mtundu wofiira ndipo imathandiza kunyamula mpweya m'thupi lonse. Timachitcha hemoglobin .

Ganizirani maselo ofiira a magazi athu ngati magalimoto onyamula mpweya omwe amanyamula mpweya m'thupi lonse. Mpweya wa okosijeni womwe uli m'galimoto iyi ndi hemoglobin. Chifukwa chake, kuti mupange hemoglobin iyi, muyenera zinthu zopangira zotchedwa chitsulo.

Nanga chimachitika ndi chiyani ngati mulibe chitsulo chokwanira m'thupi lanu? Thupi lanu silingathe kupanga hemoglobin yokwanira. Ndiye kuti maselo ofiira a m'magazi anu sangathe kunyamula mpweya bwino. Ichi ndi chomwe timachitcha kuti iron- deficiency anemia . Uwu ndi mtundu wofala kwambiri wa kuchepa kwa magazi padziko lonse lapansi. Ichi ndichifukwa chake mumamva kutopa, kufooka, komanso kupuma movutikira nthawi zonse.

Kodi timafunikira chitsulo chochuluka bwanji patsiku?

Tsopano, kuchuluka kwa chitsulo chomwe munthu aliyense amafunikira patsiku n'kosiyana. Zimatengera zaka zanu, jenda, komanso ngati muli ndi pakati kapena mukuyamwitsa. Azimayi makamaka amafunikira chitsulo chochuluka kuposa masiku onse panthawi ya msambo , mimba , komanso kuyamwitsa.

Mungapeze lingaliro lomveka bwino pankhaniyi kuchokera patebulo ili m'munsimu.

Kodi mukudziwa kuti pali mitundu iwiri ya chitsulo?

Chitsulo chomwe chili mu zakudya zomwe timadya chingagawidwe m'magulu awiri akuluakulu. Momwe izi zimayamwidwira ndi thupi zimasiyananso.

1. Heme iron: Izi zimapezeka mu zakudya za nyama . Makamaka, m'zigawo za nyama zomwe zili ndi hemoglobin, monga nyama yofiira, nkhuku, ndi nsomba. Uwu ndi mtundu wa chitsulo chomwe thupi lathu limatha kuyamwa mosavuta .

2. Chitsulo chosagwiritsa ntchito heme: Ichi chimapezeka kwambiri muzakudya za zomera. Zobiriwira monga sipinachi, nyemba, mphodza, ndi soya. Nyama ndi nsomba zilinso ndi chitsulo chosagwiritsa ntchito heme. Mtundu uwu sulowa mosavuta m'thupi kuposa chitsulo cha heme. Koma ukadali wofunika kwambiri kwa ife.

Chabwino, ndiye ndi zakudya ziti zomwe zili ndi chitsulo?

Pali zakudya zambiri zomwe zingapereke chitsulo. Tiyeni tiwone zomwe zili.

Nyama ndi nyama zokhala ndi iron yambiri

Izi zili ndi heme iron, yomwe thupi limaigwiritsa ntchito mosavuta.

• Chiwindi
• Ng'ombe
• Nkhuku
• Nkhumba
• Nyama ya mbuzi
• Mazira

Zakudya zam'madzi zokhala ndi iron yambiri

• Oyster, Nkhono
• Shirimpi
• Nsomba monga salimoni, tuna, sardine

Ndiwo zamasamba ndi zitsamba zokhala ndi iron yambiri

Izi zili ndi chitsulo chosakhala cha heme.

• Sipinachi
• Masamba obiriwira obiriwira monga gotukola, mukunuwenna, ndi kankun
• Beetroot
• Burokoli
• Nyemba monga nyemba, nandolo, mphodza, nandolo, ndi nyemba zobiriwira
• Soya

Zipatso zokhala ndi chitsulo chochuluka

• Zoumba zoumba
• Chikhatho cha kanjedza
• Ma apricots ouma
• Chivwende

Kodi mumayamwa bwanji chitsulo kuchokera muzakudya moyenera?

Sikokwanira kungodya zakudya zokhala ndi chitsulo. Ndikofunikanso kuyamwa bwino. Pali njira zingapo zosavuta zokuthandizani ndi izi.

1. Imwani vitamini C kuti muthandize.

Vitamini C imatha kuwonjezera kuyamwa kwa chitsulo chosakhala heme chomwe chimapezeka muzakudya za zomera m'thupi.

• Mwachitsanzo, ngati mukudya mpunga ndi supu ya lentil, onjezerani china chake ngati gotukola sambol. Onjezani madontho ochepa a laimu ku sambol imeneyo.
• Mukatha kudya, idyani chipatso chokhala ndi vitamini C wambiri, monga malalanje, ma tangerines, kapena ma guava.
• Zinthu monga tomato ndi tsabola zilinso ndi vitamini C wambiri.

2. Pewani zinthu izi.

Zakudya ndi zakumwa zina zimasokoneza kuyamwa kwa chitsulo m'thupi.

• Tiyi ndi Khofi: Ma tannins omwe ali mu izi amachepetsa kuyamwa kwa chitsulo. Choncho , pewani kumwa tiyi kapena khofi mukamadya kapena nthawi yomweyo mutatha kudya. Ndi bwino kusiya ola limodzi pakati pawo.
• Calcium: Zakudya zokhala ndi calcium yambiri monga mkaka, yogurt, ndi tchizi zingasokoneze kuyamwa kwa chitsulo. Chifukwa chake, ndi bwino kuchepetsa kudya zakudya izi ndi chakudya chokhala ndi chitsulo.

3. Idyani heme ndi osakhala heme pamodzi

Mukadya zakudya za zomera (zopanda heme iron) pamodzi ndi zakudya za nyama (heme iron), kuyamwa kwa chitsulo kuchokera ku zakudya za zomera kumawonjezekanso. Mwachitsanzo, kuwonjezera ndiwo zamasamba zobiriwira monga nyama kapena nsomba ku mpunga wanu kungakuthandizeni kupeza chitsulo chochuluka.

Kodi mungachite chiyani ngati chakudya chokha sichikwanira? (Zowonjezera za Iron)

Nthawi zina, makamaka ngati pali kusowa kwakukulu kwa chitsulo, monga panthawi ya mimba kapena matenda ena, sizingatheke kupeza chitsulo chofunikira kuchokera muzakudya zokha. Pazochitika zotere, madokotala angakulangizeni zowonjezera chitsulo.

Kumwa chitsulo chochuluka kumavulazanso thupi. Kungayambitse kuvutika m'mimba ndi kudzimbidwa. Sikuti kokha, chitsulo chochuluka chingaunjikane m'thupi ndikuwononga ziwalo zofunika monga chiwindi ndi mtima. Chifukwa chake , musagwiritse ntchito mapiritsi a chitsulo popanda upangiri wa dokotala.