Ubusazi na ukuba umzimba wakho udinga i-iron ephindwe kabini kunesiqhelo xa ukhulelwe? Kungenxa yokuba umzimba wakho usebenzisa i-iron ukwenza igazi elongezelelweyo kuwe nakumntwana wakho. Kodwa okubuhlungu kukuba, ukuya kuthi ga kwi-50% yabasetyhini abakhulelweyo abafumani ngokwaneleyo le minerali ibalulekileyo. Ngoko ke ungakhathazeki. Ungagcina amanqanaba akho e-iron enyuka ngokutya ukutya okune-iron eninzi kunye nokuthatha izongezo ze-iron njengoko kucetyisiwe ngugqirha wakho. Makhe sithethe ngale nto ngokweenkcukacha.
Zithini iingenelo zesinyithi emizimbeni yethu?
Ngamafutshane, i-iron yiyo enceda iiseli ezibomvu zegazi egazini lethu ukuba zithwale i-oksijini. Ezi seli zibomvu zegazi ziqulathe iproteni ekhethekileyo ebizwa ngokuba yi-hemoglobin . Isebenza njengesithuthi esithwala i-oksijini. Ngoko ke, i-iron ibalulekile ekuthwaleni i-oksijini esuka emiphungeni yakho emzimbeni wakho wonke, kwaye idlule kwi-placenta iye kumntwana wakho.
Ukuba ne-iron eyaneleyo emzimbeni wakho kunokunceda ekuthinteleni i-anemia yokungabikho kwe-iron, imeko apho uziva udiniwe kwaye ubuthathaka ngalo lonke ixesha, kwaye une-red blood cell count ephantsi. Ukuba nale anemia kunokunyusa umngcipheko wokuba umntwana wakho azalwe enobunzima obuphantsi okanye azalwe ngaphambi kwexesha. Ke ngoko, kubaluleke kakhulu ukuyinyamekela le nto.
Ingakanani i-ayini oyifunayo ngosuku?
Udinga ubuncinane iimiligram ezingama-27 (mg) zesinyithi ngosuku ngexesha lokukhulelwa kwakho . Ugqirha wakho uya kukuqalisa ngepilisi yesinyithi kutyelelo lwakho lokuqala ngaphambi kokukhulelwa. Eli nani lidla ngokuqukwa kwivithamini yokukhulelwa oyinikwayo.
Ukuba uncancisa, i-9 milligrams (mg) yesinyithi ngosuku yanele ukuba uneminyaka engaphezu kwe-19 ubudala, kunye ne-10 milligrams (mg) ukuba ungumama osemncinci oneminyaka eli-18 okanye ngaphantsi.
Ziziphi ukutya okutyebileyo kwi-iron?
Singafumana i-iron kwinyama, intlanzi, iinkukhu, kunye nokutya okusekwe kwizityalo. Kukho iintlobo ezimbini ze-iron ekutyeni esikutyayo.
1. I-heme iron: Olu luhlobo lwe-iron olunokufunxwa lula yimizimba yethu. Olu lufumaneka kakhulu ekutyeni kwezilwanyana. Umzekelo, kwizinto ezifana nenyama yenkomo , inkukhu, kunye nehagu.
2. Isinyithi esingeyo-heme: Esi sifumaneka kakhulu ekutyeni okusekwe kwizityalo. Umzekelo, ispinatshi, i-soya, iilentili, ii-peas, kunye neembotyi. Sikwafumaneka nakwiinkozo eziqiniswe nge-iron ezifumaneka kwimarike.
Nazi ezinye zokutya ezityebileyo kwi-iron kunye nobungakanani be-iron ekuzo.
| Ukutya | Ubungakanani bentsimbi (uqikelelo) |
|---|---|
| I-cereal eyomelezwe ngentsimbi - i-1 serving | 18 mg |
| I-oatmeal eyomelezwe ngentsimbi - indebe e-1 | 11 mg |
| Iimbotyi zesoya - indebe e-1 | 8.8 mg |
| Iilentile - indebe e-1 | 6.6 mg |
| Iimbotyi zezintso - indebe e-1 | 5.2 mg |
| Ispinatshi - 1/2 indebe | 3 mg |
| Iiraisins - 1/2 indebe | 1.6 mg |
Kubalulekile: Nangona isibindi senkomo nesenkukhu zinobuninzi be-iron, azikhuthazwa ngexesha lokukhulelwa kuba zinobuninzi be-vitamin A. Kungcono ubuze ugqirha wakho ngale nto uze uqinisekise.
Ukuba ungumdli wemifuno okanye ungumdli wemifuno kuphela, kunokuba nzima kancinci ukufumana i-iron eyaneleyo ekutyeni kuphela. Kuba umzimba awufumani i-heme iron efunxwa lula. Ngoko ke ukuba ungumdli wemifuno, qiniseka ukuba uxelele ugqirha wakho . Uza kunika ingqalelo engakumbi kumanqanaba akho e-iron kunye namanqanaba e-hemoglobin.
Izinto ezonyusa kwaye zinciphise ukufunxwa kwesinyithi
Enye into ebalulekileyo kukutya ukutya okutyebileyo kwi-iron kunye nokutya okutyebileyo kwi -vitamin C. Umzekelo, izinto ezifana neeorenji, iitangerines, iilayimu, iitumato, kunye nepepile yentsimbi (i-capsicum). I-Vitamin C inokunceda umzimba ukuba ufunxe i-iron engeyiyo i-heme efumaneka ekutyeni okusekwe kwizityalo.
Ngokufanayo, kukho izinto ezinokuthintela ukufunxwa kwesinyithi. Ezi ziquka iti, ikofu, ubisi kunye neemveliso zobisi (ezifana neyogathi kunye netshizi), kunye neenkozo ezipheleleyo . Ngoko ke, xa usitya isidlo esinesinyithi esininzi, kuphephe ukusela okanye ukutya ezi zinto ngaxeshanye.
Cinga ngale nto, ukuba utya i-cereal eyomelezwe yi-iron kusasa, kungcono ukusela iglasi yejusi yeorenji kunokusela ikomityi yeti kunye nayo. Okanye endaweni yokusela ubisi kunye nepilisi yakho ye-iron, yisele emva kweyure okanye ezimbini. Uyifumene?
Ngaba kukho naziphi na iziphumo ebezingalindelekanga zezongezo zesinyithi?
Ewe, abanye abantu banokufumana iziphumo ebezingalindelekanga ezincinci xa bethatha iipilisi zesinyithi. Izinto ezifana nokuphazamiseka kwesisu, isicaphucaphu, ukuhlanza, ukuqhina , okanye urhudo ziqhelekile. Kodwa ungakhathazeki. Umzimba wakho uza kuqhelana noku emva kweentsuku ezimbalwa. Kuqhelekile nokuba indle yakho ibe mnyama.
Kukho izinto ezininzi onokuzenza ukuze uphephe ezi ngxaki :
- Sela amanzi amaninzi. Zama ukusela ubuncinane iilitha ezi-2-3 zamanzi ngosuku.
- Yitya ukutya okuninzi okunefayibha eninzi. Faka ukutya okufana nemifuno eluhlaza, imifuno, iziqhamo, kunye neenkozo ezipheleleyo ekutyeni kwakho.
- Sela ipilisi kunye nokutya. Ukusela kunye okanye emva kokutya kunokunceda ekunciphiseni ukudumba kwesisu, endaweni yokusela ungenanto esiswini.
- Yahlula idosi yakho. Thetha nogqirha wakho uze ubone ukuba ungayihlulahlula na idosi yakho yemihla ngemihla ibe ziidosi ezimbini, enye kusasa nenye ebusuku, endaweni yokuyithatha yonke ngaxeshanye.
Ukuba ezi zinto azincedi, thetha nogqirha wakho . Angakunika uhlobo olwahlukileyo lwepilisi yesinyithi okanye akucebise ngesitulo esithambileyo sokuqunjelwa. Khumbula, kubalulekile ukuthatha kuphela idosi echanekileyo echazwe ngugqirha wakho . Kuphephe ukuthatha ngaphezulu kwe-45 milligrams (45 mg) ngosuku.
Umyalezo Wokuya Ekhaya
- Ngexesha lokukhulelwa, umzimba wakho udinga i-iron ephindwe kabini kunesiqhelo.
- I-anemia yokungabikho kwe-iron ingakwenza uzive udiniwe kakhulu kwaye ichaphazele ukukhula komntwana wakho.
- Yitya ukutya okutyebileyo kwi-iron, njengenyama, intlanzi, imifuno eluhlaza enamagqabi, kunye neelentile. Ukuze wonyuse ukufunxwa kwe-iron, yitya ukutya okutyebileyo kwi-vitamin C (iiorenji, iitangerines, iitumato) ngaxeshanye.
- Xa uthatha izongezo zesinyithi, kuphephe ukusela iti, ikofu, kunye neemveliso zobisi ngaxeshanye.
- Ukuba iipilisi ze-iron zibangela ukuqhina okanye ezinye iziphumo ebezingalindelekanga, okanye ukuba uneengxaki nge-iron, thetha nogqirha wakho ngayo loo nto.
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