Ngaba nawe uziva udiniwe ngalo lonke ixesha, uzive ngathi awukwazi ukwenza nto? Ngaba uziva unesizungu nangona uhamba amanyathelo ambalwa? Mhlawumbi amalungu osapho lwakho akuxelele ukuba unegazi eliphantsi kwaye ulusu olukhanyayo. Sihlala sizityeshela ezi zinto, sicinga ukuba ziqhelekile. Kodwa oku kungaba luphawu olubalulekileyo oluvela emzimbeni wakho. Oko kukuthi, kukuxelela ukuba umzimba wakho awunayo 'intsimbi'.
Kalula nje, yintoni le 'ntsimbi'?
'I-iron' yiminerali ebalulekileyo emzimbeni wethu. Njengokuba imoto ifuna ioyile, i-iron ibalulekile kwimisebenzi emininzi ebalulekileyo emzimbeni wethu. Umsebenzi ophambili woku kukwenza iiseli ezibomvu zegazi . Ezi seli zibomvu zezona zithwala ioksijini emzimbeni wethu wonke. Cinga nje, yonke iseli emzimbeni wethu ifuna ioksijini ukuze iphile. Ngoko ke, kwenzeka ntoni ukuba asinayo i-iron? Ukuveliswa kweeseli ezibomvu zegazi kuyancipha, kwaye ke ngoko ubungakanani beoksijini ehamba emzimbeni wonke buyancipha. Ngokwezonyango, le meko siyibiza ngokuba yi-anemia yokunqongophala kwe-iron . Sidla ngokuyibiza ngokuba yi-'anemia'.
Singayifumana le iron ngeendlela ezimbini eziphambili. Enye ivela ekutyeni esikutyayo kwaye enye ivela kwizongezo zesinyithi . Uninzi lwabantu lufumana ubungakanani be-iron abayifunayo ekutyeni abakutyayo. Nangona kunjalo, ukuba ugqirha wakho ufumanisa ukuba amanqanaba akho e-iron aphantsi ngenxa yovavanyo lwegazi, unokukunika izongezo zesinyithi.
Ziziphi ukutya ezinokunika i-iron ngokwendalo?
Kukho ukutya okuninzi okutyebileyo kwi-iron. Oku kunokwahlulwahlulwa kube ziindidi ezimbini eziphambili.
1. Ukutya kwezilwanyana (iHeme Iron): I-iron evela kwezi zinto ifunxwa lula ngumzimba.
2. Ukutya kwezityalo (I-Non-heme Iron): Ukufunxwa kwe-iron kwezi zinto kuphantsi kancinci, kodwa ungayinyusa ngecebo elincinci.
Nalu uluhlu lokutya okutyebileyo kwi-iron.
| Uhlobo lokutya | Imizekelo |
|---|---|
| Ukutya kwezilwanyana (iHeme Iron) (Ifunxwa lula ngumzimba) | Inyama, intlanzi (ingakumbi intlanzi encinci), inkukhu, isibindi |
| Ukutya kwezityalo (Isinyithi esingeyo-heme) (Kungcono ukufunxwa xa uthatha iVithamin C) | Imifuno eluhlaza okwesibhakabhaka efana nespinatshi, ikale, kunye nemifuno eluhlaza Iimbotyi ezifana neelentile, iitshizi, iimbotyi eziluhlaza, kunye nesoya Iziqhamo ezomisiweyo ezifana neediliya kunye needethi Amantongomane afana nembewu yethanga kunye neekheshe Amazimba I-Tofu |
Icebiso elibalulekileyo: Ukuba ungumntu otya imifuno okanye uzama ukufumana i-iron ekutyeni kwezityalo, faka into etyebileyo kwi -vitamin C ekutyeni kwakho. Umzekelo, ukutya i-orenji, i-grapefruit, iqhekeza le-guava, okanye ukusela iglasi yelamuni emva kokutya kunokunyusa kakhulu ukufunxwa kwe-iron ekutyeni kwezityalo.
Ngubani ngokukodwa ofuna izongezo zesinyithi?
Abanye abantu abakwazi ukufumana isixa esifunekayo se-iron ekutyeni kwabo bodwa. Kwiimeko ezinjalo, kuyimfuneko ukusela iipilisi ze-iron ngokwengcebiso kagqirha. La maqela alandelayo asengozini enkulu:
- Oomama abakhulelweyo: Ukukhula komntwana kunye nomzimba kamama kufuna i-iron engaphezulu.
- Abafazi abopha kakhulu exesheni: Oku kungenxa yokuba umzimba ulahlekelwa yi-iron eninzi nyanga nganye xa igazi liphuma.
- Oomama abancancisayo.
- Abantu abangatyiyo imifuno/abangatyiyo imifuno: Kuba ukufunxwa kwesinyithi kuncinci ekutyeni kwezityalo.
- Abantu abanesifo sezintso esinganyangekiyo.
- Abo bafumana unyango lwe-chemotherapy ngenxa yomhlaza.
- Abantu abanezifo zamathumbu (umz. i-ulcerative colitis ) kuba imizimba yabo ingakwazi ukufunxa i-iron ekutyeni.
- Abantu abaye batyandwa kakhulu okanye baphulukana negazi elininzi .
- Abantwana abancinci abasela ubisi lwenkomo olungaphezulu kunomlinganiselo ocetyiswayo (ngaphezulu kwee-ounces ezingama-24 ngosuku).
- Abantu abanikela ngegazi rhoqo.
Eyona nto ibalulekileyo: Nokuba uneempawu zokungabikho kwesinyithi, ungaze uthenge iipilisi zesinyithi kwikhemesti ngokwakho. Qiniseka ukuba ubona ugqirha wakho, wenze uvavanyo lwegazi, ufumane unobangela ochanekileyo wokungabikho kwesinyithi, kwaye usele amayeza kuphela njengoko ugqirha wakho ekuyalele.
Umzimba uziva njani xa une-iron encinci?
Iimpawu zokungabikho kwesinyithi emzimbeni zingahluka kumntu nomntu. Usenokuba nenye okanye ngaphezulu kwezi.
- Ukuhlala uziva udiniwe kakhulu kwaye udiniwe.
- Inkangeleko engwevu yesikhumba, imilebe, naphantsi kwamehlo.
- Ubunzima bokuphefumla nokuphefumla nzima nokuba uhamba umgama omfutshane.
- Isantya sentliziyo siyanda.
- Intloko ebuhlungu kunye nesiyezi.
- Izandla neenyawo zihlala zibanda .
- Ukugula rhoqo (ukuncipha kwamandla omzimba).
- Ukunqwenela izinto ezingatyiwayo ezifana nomkhenkce, uthuli, kunye neentonga zetshokolethi (Pica).
- Imilenze engazinzanga .
Kodwa khumbula, abanye abantu banokuba namanqanaba e-iron aphantsi kakhulu ngaphandle kweempawu.
Iziphumo ebezingalindelekanga kunye neengozi zeepilisi zesinyithi
Njengalo naliphi na iyeza, iipilisi zesinyithi zinokubangela iziphumo ebezingalindelekanga kwabanye abantu. Kodwa ungakhathazeki, ezi zihlala zilawulwa.
| Imiphumela | Yintoni enokwenziwa? |
|---|---|
| Ukuqhinwa | Le yeyona miphumo ixhaphakileyo. Sela amanzi amaninzi imini yonke. Thetha nogqirha wakho ngale nto. |
| Ukungonwabi kwesisu | Ukuphazamiseka kwesisu, isicaphucaphu, kunye nokuqaqamba kwesisu kunokwenzeka. Iipilisi zentsimbi zihlala zifunxwa ngcono xa zithathwa isisu singenanto, kodwa ezi ziphumo bezingalindelekanga zinokwanda. Kwimeko enjalo, thatha ipilisi emva kokutya. Kodwa thetha nogqirha wakho ngale nto kwaye ufumane ingcebiso. |
| Izitulo ezimnyama | Le yinto eqhelekileyo ukwenzeka xa usela iipilisi zesinyithi. Musa ukukhathazeka ngale nto. |
Xa usela iipilisi zesinyithi, musa ukuzisebenzisa nezi zinto zilandelayo:
Kuphephe ukuzithatha ezi pilisi iyure okanye ezimbini ngaphambi okanye emva kokusela i-iron, kuba ziphazamisa ukufunxwa kwe-iron.
- Ukutya kobisi okanye ubisi
- Ikofu, iti (iCaffeine)
- Iiantacids
- Izongezo zeKhalsiyam
Ukugqithisa i-iron - Kuyingozi Kakhulu!
Isilumkiso:Iipilisi ze-iron ziyingozi kakhulu, ingakumbi kubantwana abancinci. Ukusela iipilisi ze-iron ezininzi kakhulu kunokubangela ityhefu ye-iron . Kungonakalisa isibindi kwaye kubangele nokufa.
Iimpawu zokuqala zetyhefu yesinyithi:
- Ukuhlanza okukhulu
- Urhudo (intlungu yesisu)
- Intlungu ebuhlungu yesisu
Ukuba ukrokrela ukuba umntwana wakho usele iipilisi zesinyithi ezininzi kakhulu, yiphathe njengengxamiseko yezonyango . Mthathe ngoko nangoko umse kwiSebe leNgxamiseko lesibhedlele esikufutshane (ETU). Kwangaxeshanye, fowunela iZiko loLwazi lweeTyhefu leSizwe kwiSibhedlele sikaZwelonke saseColombo ukuze ufumane ingcebiso.
Umyalezo Wokuya Ekhaya
- I-iron ibalulekile kumandla emizimba yethu nakwimpilo yayo. Ukudinwa nokuphaphatheka kakubi kunokuba ziimpawu zokungabikho kwe-iron.
- Okokuqala, zama ukufumana isixa esifunekayo se-iron ekutyeni okunesondlo (inyama, intlanzi, imifuno, iilentile, njl.njl.).
- Ungaze usebenzise iipilisi zesinyithi wedwa ngaphandle kwengcebiso kagqirha . Ngugqirha kuphela onokugqiba ukuba awunayo na isinyithi esineleyo, kwaye ukuba kunjalo, ukuba ufuna esingakanani, emva kovavanyo lwegazi.
- Ukuba usela iipilisi zesinyithi, zigcine kude nabantwana abancinci . Ukugqithisa isinyithi kuyingozi kakhulu.
- Ukuba ukrokrela ukuba isinyithi sigqithisile, yiya kwiYunithi yoNyango oluNgxamisekileyo (ETU) ngoko nangoko.
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