Ese wari uzi ko umubiri wawe ukeneye icyuma gikubye kabiri ibisanzwe iyo utwite? Ni ukubera ko umubiri wawe ukoresha icyuma kugira ngo ukore amaraso y'inyongera kuri wowe n'umwana wawe. Ariko ikibabaje ni uko abagore batwite bagera kuri 50% batabona iyi myunyu ngugu ihagije. Rero ntugahangayike. Ushobora gukomeza icyuma cyawe urya ibiryo bikungahaye kuri icyuma kandi ugafata inyunganiramirire y'icyuma nk'uko muganga yabigusabye. Reka tubiganireho birambuye.
Ni izihe nyungu z'icyuma ku mubiri wacu?
Muri make, icyuma ni cyo gifasha uturemangingo dutukura mu maraso yacu gutwara ogisijeni. Utwo turemangingo dutukura dufite poroteyine yihariye yitwa hemoglobin . Ikora nk'imodoka itwara ogisijeni. Rero, icyuma ni ingenzi mu gutwara ogisijeni mu bihaha byawe mu mubiri wawe wose, ndetse no mu nyababyeyi ikagera ku mwana wawe.
Kugira icyuma gihagije mu mubiri wawe bishobora gufasha mu gukumira indwara yo kubura icyuma, indwara ituma wumva unaniwe kandi ufite intege nke igihe cyose, kandi ukaba ufite uturemangingo duto dutukura mu maraso. Kugira iki kibazo cyo kubura icyuma bishobora kongera ibyago byo kuvukana umwana ufite ibiro bike cyangwa akavuka imburagihe. Kubwibyo, ni ngombwa cyane kubyitaho.
Ukeneye icyuma kingana iki ku munsi?
Ukeneye nibura miligarama 27 (mg) z'icyuma ku munsi mu gihe cyose utwite . Muganga wawe akunze kuguha ikinini cy'icyuma mu gihe cyo kubyara kwa mbere. Iki gipimo gikunze kuba kiri muri vitamine yo kubyara uhabwa.
Niba wonsa, miligarama 9 (mg) z'icyuma ku munsi zirahagije niba ufite imyaka irenga 19, na miligarama 10 (mg) niba uri umubyeyi ukiri muto ufite imyaka 18 cyangwa munsi yayo.
Ni ibihe biribwa bikungahaye kuri feri?
Dushobora kubona icyuma gikomoka ku nyama, amafi, inkoko, n'ibikomoka ku bimera. Hari ubwoko bubiri bw'icyuma gikomoka ku biryo turya.
1. Heme fer: Ubu ni ubwoko bw'icyuma umubiri wacu ushobora kwinjiza byoroshye . Ibi biboneka cyane mu biribwa by'inyamaswa. Urugero, mu bintu nk'inka , inkoko n'ingurube.
2. Ubutare butari ubwa heme: Ubu buboneka cyane cyane mu biribwa bikomoka ku bimera. Urugero, epinari, soya, lentile, amashaza n'ibishyimbo. Buboneka kandi mu binyampeke bifite ubutare buboneka ku isoko.
Dore bimwe mu biribwa bikungahaye kuri feri n'ingano ya feri irimo.
| Ibiryo | Ingano y'icyuma (hafi) |
|---|---|
| Ibinyampeke bikungahaye ku butare - igice 1 | 18 mg |
| Igikombe cy'ingano gikozwe mu byuma - igikombe 1 | 11 mg |
| Soya - igikombe 1 | 8.8 mg |
| Amashaza - igikombe 1 | 6.6 mg |
| Ibishyimbo by'impyiko - igikombe 1 | 5.2 mg |
| Epinari - 1/2 cy'igikombe | 3 mg |
| Imbuto z'imizabibu - 1/2 cy'igikombe | 1.6 mg |
Icy'ingenzi: Nubwo inyama z'inka n'umwijima w'inkoko bifite icyuma kinini, ntabwo byemewe mu gihe cyo gutwita kuko bifite vitamine A nyinshi. Ni byiza kubaza muganga wawe ibi ukabyemeza.
Niba urya inyama cyangwa urya ibikomoka ku bimera gusa, bishobora kugorana gato kubona icyuma gihagije mu biribwa gusa. Kubera ko umubiri utabona icyuma cya heme gishobora kwinjirwa byoroshye. Niba rero urya ibikomoka ku bimera gusa, menya neza ko wabibwiye muganga wawe . Azibanda cyane ku rugero rwa icyuma cyawe n'urugero rwa hemoglobine yawe.
Ibintu byongera kandi bikagabanya uburyo icyuma gifata
Ikindi kintu cy'ingenzi ni ukurya ibiryo bikungahaye kuri fer hamwe n'ibiryo bikungahaye kuri vitamin C. Urugero, ibintu nk'amacunga, tangerine, indimu, inyanya, na pepper (capsicum). Vitamine C ishobora gufasha umubiri kwinjiza fer itari heme iboneka mu biribwa bikomoka ku bimera.
Mu buryo nk'ubwo, hari ibintu bishobora kubuza icyuma kwinjiza. Ibi birimo icyayi, ikawa, amata n'ibikomoka ku mata (nka yawurute na foromaje), n'ibinyampeke byuzuye . Rero, iyo uriye ifunguro rikungahaye kuri feri, irinde kubinywa cyangwa kubirya icyarimwe.
Tekereza nawe, niba uriye ibinyampeke birimo icyuma mu gitondo, ni byiza kunywa ikirahure cy'umutobe w'icunga kuruta kunywa icyayi hamwe nacyo. Cyangwa aho kunywa amata hamwe n'ikinini cyawe cy'icyuma, unywe nyuma y'isaha imwe cyangwa ebyiri. Urabyumva?
Ese hari ingaruka mbi ziterwa n'inyongeramusaruro z'icyuma?
Yego, hari abantu bashobora kugira ingaruka mbi nke iyo bafata ibinini bya fer. Ibintu nk'ibicurane mu gifu, isesemi, kuruka, kuribwa mu nda , cyangwa impiswi ni ibisanzwe. Ariko ntugahangayike. Umubiri wawe uzamenyera ibi nyuma y'iminsi mike. Ni ibisanzwe kandi ko umwanda wawe uhinduka umukara.
Hari ibintu byinshi ushobora gukora kugira ngo wirinde ibi bibazo :
- Nywa amazi menshi. Gerageza kunywa nibura litiro 2-3 z'amazi ku munsi.
- Kurya ibiryo byinshi birimo fibre. Shyiramo ibiryo nk'imboga, imboga, imbuto n'ibinyampeke mu ndyo yawe.
- Fata ikinini hamwe n'ibiryo. Kugifata hamwe cyangwa nyuma yo kurya bishobora kugabanya ububabare bwo mu gifu, aho kugabanya ububabare bwo mu gifu.
- Gabanya dose yawe. Vugana na muganga wawe urebe niba ushobora kugabanya dose yawe ya buri munsi mo dose ebyiri, imwe mu gitondo n'indi nijoro, aho kuyifata yose icyarimwe.
Niba ibi bintu bitagufashije, vugana na muganga wawe . Ashobora kuguha ubwoko butandukanye bw'ibinini bya fer cyangwa akakugira inama yoroshya intebe kubera impatwe. Wibuke ko ari ngombwa gufata ingano nyayo gusa muganga wawe yagutegetse . Irinde gufata miligarama zirenga 45 (miligarama 45) ku munsi.
Ubutumwa bwo kujyana mu rugo
- Mu gihe cyo gutwita, umubiri wawe ukeneye icyuma gikubye kabiri ubusanzwe.
- Kubura icyuma gihagije bishobora gutuma wumva unaniwe cyane kandi bikagira ingaruka ku mikurire y'umwana wawe.
- Kurya ibiryo bikungahaye kuri feri, nk'inyama, amafi, imboga z'icyatsi kibisi, n'amashu. Kugira ngo wongere ubushobozi bwo kwinjiza feri, kurya ibiryo bikungahaye kuri vitamine C (amacunga, tangerines, inyanya) icyarimwe.
- Mu gihe ufata inyunganiramirire z'icyuma, irinde kunywa icyayi, ikawa n'ibikomoka ku mata icyarimwe.
- Niba ibinini bya fer bitera impatwe cyangwa izindi ngaruka mbi, cyangwa niba ufite ikibazo cy’icyuma, ganira na muganga wawe kuri ibyo.
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