Intsimbi ekutyeni

Intsimbi yiminerali efumaneka kwiseli nganye yomzimba. Intsimbi ithathwa njengeminerali ebalulekileyo kuba iyafuneka ukwenza ihemoglobin, inxalenye yeeseli zegazi.

Umzimba womntu ufuna isinyithi ukwenza iiproteni ezithwala ioksijini ihemoglobin kunye ne-myoglobin. IHemoglobin ifumaneka kwiiseli ezibomvu zegazi. I-Myoglobin ifumaneka kwiimisipha.

Eyona mithombo ilungileyo yentsimbi ibandakanya:

• Iimbotyi ezomileyo
• Iziqhamo ezomileyo
• Amaqanda (ngakumbi amaqanda amaqanda)
• Iinkozo eziqiniswe yintsimbi
• Isibindi
• Inyama ebomvu ebomvu (ngakumbi inyama yenkomo)
• Iimbatyisi
• Iinkukhu, inyama ebomvu ebomvu
• Islamoni
• Ityhuna
• Amazimba

Inani elifanelekileyo lesinyithi liyafumaneka nakwimvana, inyama yehagu, kunye neentlanzi.

Intsimbi evela kwimifuno, iziqhamo, iinkozo, kunye nezongezo kunzima ukuba umzimba ufunxe. Le mithombo ibandakanya:

Iziqhamo ezomileyo:

• Iziqwengana
• Oomileyo
• Iibhilikosi

Iimbotyi:

• Iimbotyi zeLima
• Iimbotyi zesoya
• Iimbotyi ezomileyo kunye nee-ertyisi
• Iimbotyi zezintso

Imbewu:

• Iiamangile
• Amantongomane eBrazil

Imifuno:

• Ibrokholi
• Ispinatshi
• Kale
• Iikhonkco
• I-asparagus
• Imifuno yedandelion

Amazimba:

• Ingqolowa
• Millet
• Oats
• irayisi emdaka

Ukuba uxuba inyama engacacanga, intlanzi, okanye inkuku kunye neembotyi okanye imifuno enamagqabi amnyama esidlweni, ungaphucula ukufunxwa kwemithombo yemifuno yentsimbi ukuya kuthi ga kathathu. Ukutya okunotye ivithamini C (njenge-citrus, i-strawberry, iitumato kunye neetapile) kukonyusa ukufunxwa kwentsimbi. Ukupheka ukutya kwi-cast-iron skillet nako kunokunceda ukwandisa inani le-iron ebonelelweyo.

Okunye ukutya kunciphisa ukufunxwa kwentsimbi. Umzekelo, iti yorhwebo emnyama okanye yepekoe iti inezinto ezibophelela kwinyithi yokutya ukuze ingabinakusetyenziswa ngumzimba.

INQANABA LENTSIMBI ELIPHAKATHI

Umzimba womntu ugcina isinyithi ukubuyisela nayiphi na elahlekileyo. Nangona kunjalo, inqanaba lesinyithi elisezantsi ixesha elide kunokukhokelela ekuswelekeni kwe-anemia. Iimpawu zibandakanya ukunqongophala kwamandla, ukuphefumla kancinci, intloko ebuhlungu, ukucaphuka, isiyezi, okanye ukunciphisa umzimba. Iimpawu ezibonakalayo zokungabikho kwentsimbi lulwimi oluthuthu kunye neenzipho ezimile okwecephe.

Abo basemngciphekweni wenqanaba lesinyithi esiphantsi kubandakanya:

• Abasetyhini abasexesheni, ngakumbi ukuba banamaxesha anzima
• Abasetyhini abakhulelweyo okanye abasandula ukuba nosana
• Iimbaleki ezinde
• Abantu abanalo naluphi na uhlobo lokopha emathunjini (umzekelo, isilonda esophayo)
• Abantu abahlala benikela ngegazi
• Abantu abaneemeko zesisu ezenza kube nzima ukufunxa izondlo ekutyeni

Iintsana nabantwana abancinci basemngciphekweni wokufumana isinyithi esisezantsi xa bengakufumani ukutya okufanelekileyo. Iintsana ezifudukela kukutya okuqinileyo kufuneka zitye ukutya okune-iron. Iintsana zizalwa zinesinyithi esaneleyo ukuba zihlale malunga neenyanga ezintandathu. Iimfuno zentsimbi ezongezelelweyo zentsana zidibana nobisi lwebele. Iintsana ezingancanciswanga kufuneka zinikwe isongezelelo sesinyithi okanye ifomula yobisi eqiniswe ngentsimbi.

Abantwana abaphakathi kweminyaka eyi-1 no-4 bakhula ngokukhawuleza. Oku kusebenzisa isinyithi emzimbeni. Abantwana beli xesha kufuneka banikwe ukutya okuqiniswe yintsimbi okanye isongezelelo sesinyithi.

Ubisi ngumthombo ohlwempuzekileyo wesinyithi. Abantwana abasela ubisi oluninzi kwaye baphephe okunye ukutya banokuphuhlisa "i-anemia yobisi." Ingcebiso yobisi ecetyiswayo ziikomityi ezi-2 ukuya kwezi-3 (480 ukuya kuma-720 eemililitha) ngosuku kubantwana abasabhadazayo.

INTSIMBI ENININZI

Ingxaki yemfuza ebizwa ngokuba yi-hemochromatosis ichaphazela amandla omzimba okulawula ukuba yimalini ifunxwa yintsimbi. Oku kukhokelela kwintsimbi eninzi emzimbeni. Unyango luquka ukutya okune-iron encinci, akukho zongezo zentsimbi, kunye ne-phlebotomy (ukususwa kwegazi) rhoqo.

Akunakulindeleka ukuba umntu athathe i-iron eninzi kakhulu. Nangona kunjalo, abantwana ngamanye amaxesha banokuvelisa ityhefu yentsimbi ngokuginya izongezo zentsimbi ezininzi. Iimpawu zetyhefu yentsimbi zibandakanya:

• Ukudinwa
• Anorexia
• Ukuba nesiyezi
• Isicaphucaphu
• Ukuhlanza
• Intloko ebuhlungu
• Ukuhla ukusinda
• Ukuqhawukelwa ngumphefumlo
• Umbala ongwevu kulusu

IBhodi yokutya nesondlo kwiziko lezonyango icebisa oku kulandelayo:

Iintsana nabantwana

• Incinci kuneenyanga ezi-6: 0.27 milligrams ngosuku (mg / ngosuku) *
• Iinyanga ezi-7 ukuya kunyaka-1: 11 mg / ngosuku
• 1 ukuya kwiminyaka emi-3: 7 mg / usuku *
• I-4 ukuya kwi-8 iminyaka: 10 mg / ngosuku

I-AI okanye uNgeniso olwaneleyo

Amadoda

• Iminyaka eli-9 ukuya kweli-13: 8 mg / ngosuku
• Iminyaka eli-14 ukuya kweli-18: 11 mg / ngosuku
• Ubudala 19 nangaphezulu: 8 mg / ngosuku

Abafazi

• Iminyaka eli-9 ukuya kweli-13: 8 mg / ngosuku
• Iminyaka eli-14 ukuya kweli-18: 15 mg / ngosuku
• Iminyaka eli-19 ukuya kwengama-50: 18 mg / ngosuku
• 51 nangaphezulu: 8 mg / ngosuku
• Abafazi abakhulelweyo bayo yonke iminyaka: 27 mg / ngosuku
• Abasetyhini abasebenza nge-19 ukuya kwi-30 iminyaka: 9 mg / ngosuku (iminyaka eyi-14 ukuya kwe-18: 10 mg / ngosuku)

Abasetyhini abakhulelweyo okanye abavelisa ubisi lwebele banokufuna iirhafu ezahlukeneyo. Buza umboneleli wakho wezempilo ukuba yintoni efanelekileyo kuwe.

Ukutya - isinyithi; I-asidi yeFerric; I-asidi yentsimbi; UFerritin

• Izixhobo zentsimbi

Mason JB. Iivithamini, ukulandelela iiminerali, kunye nezinye izinto ezincinci. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Umhla wama-25. IPhiladelphia, PA: Elsevier Saunders; I-2016: isahluko 218.

IMaqbool A, iipaki ze-EP, uShaikhkhalil A, uPanganiban J, uMitchell JA, uStallings VA. Iimfuno zesondlo. Ku: Kliegman RM, St Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, ii-eds. Incwadi kaNelson yeNcwadi yePediatrics. Umhla wama-21. IPhiladelphia, PA: Elsevier; 2020: isahluko 55.