Iingcebiso ezi-3 ezilula zokunyanga i-anemia
Umxholo
- 1. Yitya ukutya ngentsimbi kwisidlo ngasinye
- 2. Yitya iziqhamo ezineasidi ngokutya
- 3. Kuphephe ukutya ukutya okune-calcium eninzi
Ukunyanga i-anemia, kubalulekile ukonyusa inani le-hemoglobin egazini, eliyinxalenye yegazi ethwala ioksijini iyisa kwiindawo ezahlukeneyo zomzimba.
Esinye sezizathu zokuhla kwehemoglobin kukunqongophala kwesinyithi emzimbeni kwaye, ke ngoko, ukwandisa ukutya okutyebileyo kwesi sondlo yeyona ndlela yokunyanga unyango oluboniswe ngugqirha, ngakumbi xa ujongene ne-anemia Ngenxa yokungabikho kwesinyithi.
Oku kulandelayo ziingcebiso ezi-3 ezilula kodwa ezibalulekileyo ezikuvumela ukuba unyuse unyango lwe-anemia kwimeko yentswelo:
1. Yitya ukutya ngentsimbi kwisidlo ngasinye
Ukutya okunotye ngentsimbi ikakhulu inyama ebomvu, inkukhu, amaqanda, isibindi kunye nokunye ukutya kwezityalo, okunje ngee-beet, iparsley, iimbotyi kunye neelentile. Oku kutya kufuneka kubandakanywe kuko konke ukutya, kunye nokutya okulula okufana nesandwich okanye i-tapioca eneqanda, itshizi okanye inkukhu eyosiweyo, umzekelo, zinokwenziwa.
Kukho ukutya okuninzi okunokukunceda ukufezekisa ixabiso elinconywayo lemihla ngemihla, eminye imizekelo yayo:
| Ukutya | Inani lesinyithi kwi-100 g | Ukutya | Inani lesinyithi kwi-100 g |
| Inyama, kodwa ubukhulu becala isibindi | 12 mg | Iparsley | 3.1 mg |
| Iqanda elipheleleyo | 2 ukuya ku-4 mg | Oomileyo | 1.9 mg |
| Isonka serhasi | 6.5 mg | Açaí | 11.8 mg |
| Iimbotyi ezimnyama, ii-chickpeas kunye neembotyi zesoya eziluhlaza | 8.6 mg; 1.4 mg; 8.8 mg | Ipruni | 3.5 mg |
| Isipinatshi esenziwe ngokutsha, i-watercress kunye ne-arugula | 3.08 mg; 2.6 mg; 1.5 mg | Ikhiwane kwisiraphu | 5.2 mg |
| Iimbatyisi kunye neembaza | 5.8 mg; 6.0 mg | UJenipapo owomileyo | 14.9 mg |
| Iifoloji zeoat | 4.5 mg | Jambu | 4.0 mg |
| Amantongomane eBrazil | 5.0 mg | I-raspberry kwisiraphu | 4.1 mg |
| Rapadura | 4.2 mg | Iponyoponyo | 1.0 mg |
| Cocoa umgubo | 2.7 mg | Tofu | 6.5 mg |
Ukongeza, ukupheka ukutya ngembiza yentsimbi kuyanceda ukwandisa isixa sensimbi koku kutya. Jonga amaqhinga ama-3 okutyebisa ukutya ngentsimbi.
2. Yitya iziqhamo ezineasidi ngokutya
Isinyithi esiqulathwe kukutya okuvela kwimvelaphi yezityalo, ezinje ngeembotyi kunye neebhitrudi, kunzima ngakumbi ukufunxwa ngamathumbu, kufuna ivithamin C ukunyusa eli nqanaba lokufunxa komzimba. Ngesi sizathu, ukutya iziqhamo ezineasidi kunye nemifuno emitsha enokutya, okuhlala kutyebile ku-vitamin C, kuyanceda ukulwa ne-anemia.
Ke, iingcebiso ezilungileyo kukusela incindi yelamuni ngexesha lokutya okanye ukutya iziqhamo ezinje ngeeorenji, iipayinapile okanye iicashews zedessert, nokwenza iijusi zityebe ngentsimbi kunye nevithamin C, enjengejusi yebhitle eneekherothi neeorenji.
3. Kuphephe ukutya ukutya okune-calcium eninzi
Ukutya okunotye ngecalcium, njengobisi kunye neemveliso zobisi, kunciphisa ukufunxeka kwentsimbi kwaye kufanele kuthintelwe ngexesha lokutya okuphambili, njengokutya kunye nesidlo sangokuhlwa. Ukongeza, iziselo ezinxilisayo, ikofu, itshokholethi kunye nebhiya nazo zinokuthintela ukufunxeka kwaye kufuneka zithintelwe.
La manyathelo okhuseleko kufuneka alandelwe kulo lonke unyango lwe-anemia kwaye ayikhupheli ngaphandle isidingo sokuthatha amayeza amiselweyo ngugqirha, kodwa yindlela yendalo yokugqibezela kwaye ityebise ukutya.
Bukela ividiyo kwaye ubone ezinye iingcebiso ezivela kwisondlo sethu ukunyanga i-anemia ngokukhawuleza:
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