Uziva udiniwe? Udiniwe ngalo lonke ixesha? Masithethe ngokutya okutyebileyo kwi-iron.

Ngaba nawe uziva udiniwe imini yonke, ungenabomi? Ngaba uyadinwa nasemva kokuba wenze umsebenzi omncinci? Mhlawumbi isizathu soku kukungabikho kwe -iron emzimbeni wakho. Namhlanje, masithethe nje ngale minerali ibalulekileyo ebizwa ngokuba yi-iron, indlela ebaluleke ngayo emizimbeni yethu, kunye nokutya okutyebileyo kwi-iron .

Kutheni i-iron ibaluleke kangaka emizimbeni yethu?

Ngamafutshane, i-iron ibalulekile egazini emzimbeni wethu. Kukho iproteni egazini lethu enika iiseli ezibomvu zegazi umbala wazo obomvu kwaye inceda ekuthwaleni ioksijini emzimbeni wonke. Siyibiza ngokuba yi -hemoglobin .

Cinga ngeeseli zethu ezibomvu zegazi njengeelori ezithwala ioksijini emzimbeni wonke. Umthwalo weoksijini kule lori yihemoglobin. Ngoko ke, ukuze wenze le hemoglobin, udinga izinto ezikrwada ezibizwa ngokuba yintsimbi.

Kuthekani ke ukuba awunayo i-iron eyaneleyo emzimbeni wakho? Umzimba wakho awukwazi ukwenza i-hemoglobin eyaneleyo. Emva koko iiseli zakho ezibomvu zegazi azikwazi ukuthwala i-oksijini ngokufanelekileyo. Oku kubizwa ngokuba yi -anemia yokungabikho kwe -iron . Olu lolona hlobo luqhelekileyo lwe-anemia emhlabeni. Yiyo loo nto uziva udiniwe, ubuthathaka, kwaye uphelelwa ngumphefumlo ngalo lonke ixesha.

Ingakanani i-ayini esiyidingayo ngosuku?

Ngoku, ubungakanani be-iron umntu ngamnye ayidingayo ngosuku buyahluka. Kuxhomekeke kwiminyaka yakho, isini, nokuba ukhulelwe okanye uncancisa. Abafazi ngokukodwa bafuna i-iron engaphezulu kunesiqhelo ngexesha lokuya exesheni , ukukhulelwa , kunye nokuncancisa.

Ungafumana umbono ocacileyo ngale nto kwitheyibhile engezantsi.

Ubusazi na ukuba kukho iintlobo ezimbini zesinyithi?

I-iron ekutyeni esikutyayo inokwahlulwa ibe ziintlobo ezimbini eziphambili. Indlela ezi zimbini ezifunxwa ngayo ngumzimba nayo yahlukile.

1. I-heme iron: Oku kufumaneka ekutyeni kwezilwanyana . Ngokukodwa, kwiindawo zezilwanyana ezine-hemoglobin, njengenyama ebomvu, inkukhu, nentlanzi. Olu luhlobo lwe-iron olunokufunxwa lula yimizimba yethu.

2. I-non-heme iron: Ezi zifumaneka kakhulu ekutyeni kwezityalo. Kwizinto ezifana nespinatshi, iimbotyi, iilentils, kunye nesoya. Kukwakho ne-non-heme iron ekwinyama nakwintlanzi. Olu hlobo alufunxwa kangako ngumzimba kune-heme iron. Kodwa ezi zibaluleke kakhulu kuthi.

Kulungile, ngoko ke zeziphi ukutya ezine-iron?

Kukho ukutya okuninzi okunokubonelela nge-iron. Masibone ukuba zeziphi.

Inyama kunye nemveliso yezilwanyana etyebileyo nge-iron

Ezi ziqulathe i-heme iron, efunxwa lula ngumzimba.

• Isibindi
• Inyama yenkomo
• Inkukhu
• Inyama yehagu
• Inyama yebhokhwe
• Amaqanda

Ukutya kwaselwandle okutyebileyo ngentsimbi

• Iioyster, iiMussels
• I-shrimp
• Iintlanzi ezifana nesalmon, i-tuna, ii-sardines

Imifuno kunye nemifuno etyebileyo nge-iron

Ezi ziqulathe isinyithi esingeyo-heme.

• Ispinatshi
• Imifuno enamagqabi aluhlaza njenge gotukola, mukunuwenna, kunye nekankun
• I-Beetroot
• Ibrokholi
• Iimbotyi ezifana neembotyi, iimbotyi, iilentili, iitshizi kunye neembotyi eziluhlaza
• Isoya

Iziqhamo ezityebileyo nge-iron

• Iiraisins
• Isundu sesundu
• Iiapricot ezomileyo
• Ujodo

Ufunxa njani isinyithi ngendlela efanelekileyo ekutyeni?

Akwanelanga ukutya ukutya okune-iron kuphela. Kubalulekile nokufunxa kakuhle. Kukho iindlela ezimbalwa ezilula zokukunceda ngale nto.

1. Sela ivithamin C ukuze uncede.

IVithamin C inokunyusa ukufunxwa kwesinyithi esingeyo-heme esifumaneka ekutyeni kwezityalo emzimbeni.

• Umzekelo, ukuba utya irayisi enesuphu yelentile, yongeza into efana ne-gotukola sambol kuyo. Yongeza amaconsi ambalwa elayimu kuloo sambol.
• Emva kokutya, yitya isiqhamo esityebileyo kwi-vitamin C, njengee-orenji, iitangerines, okanye iiguava.
• Izinto ezifana neetumato kunye nepepile nazo ziphezulu kwi-vitamin C.

2. Ziphephe ezi zinto.

Ukutya kunye neziselo ezithile ziphazamisa ukufunxwa kwesinyithi.

• Iti nekofu: Iitannins ezikwezi zinto zinciphisa ukufunxwa kwesinyithi. Ngoko ke , kuphephe ukusela iti okanye ikofu kunye nokutya okanye emva nje kokutya. Kungcono ukushiya ubuncinane iyure phakathi kwazo.
• I-calcium: Ukutya okutyebileyo kwi-calcium njengobisi, iyogathi, kunye netshizi nako kunokuphazamisa ukufunxwa kwe-iron. Ke ngoko, kungcono ukunciphisa ukutya okutyayo ngokutya okutyebileyo kwi-iron.

3. Yityani i-heme kunye ne-non-heme kunye

Xa utya ukutya kwezityalo (i-non-heme iron) kunye nokutya kwezilwanyana (i-heme iron), ukufunxwa kwe-iron ekutyeni kwezityalo nako kuyanda. Umzekelo, ukongeza imifuno eluhlaza njengenyama okanye intlanzi kwirayisi yakho kunokwandisa ubungakanani be-iron oyifumanayo.

Yintoni omawuyenze ukuba ukutya kuphela akwanelanga? (Izongezo zesinyithi)

Kwezinye iimeko, ingakumbi ukuba kukho ukunqongophala okukhulu kwe-iron, njengaxa ukhulelwe okanye ezinye iimeko zempilo, kusenokungabi lula ukufumana ubungakanani be-iron obufunekayo ekutyeni kuphela. Kwiimeko ezinjalo, oogqirha banokucebisa izongezo ze-iron.

Ukusela i-iron eninzi kuyingozi nasemzimbeni. Kunokubangela ukudumba kwesisu kunye nokuqhinwa. Akupheleli apho, kodwa i-iron eninzi inokuqokelelwa emzimbeni kwaye yonakalise amalungu abalulekileyo njengesibindi nentliziyo. Ngoko ke , ungaze usebenzise iipilisi ze-iron ngaphandle kwengcebiso kagqirha.