Ukuphucula njani ukufakwa kwesinyithi ukulwa ne-anemia

Umxholo

• Amaqhinga okwandisa ukufakwa kwentsimbi
• Ukutya okunotyebileyo ngentsimbi
• Bona kwakho:

Ukuphucula ukufunxwa kwentsimbi emathunjini, kufuneka kusetyenziswe amacebo afana nokutya iziqhamo ze-citrus ezifana ne-orenji, ipayinapile kunye ne-acerola, kunye nokutya okunotye kwentsimbi kunye nokuthintela ukusetyenziswa rhoqo kwamayeza e-antacid, anje nge-Omeprazole kunye ne-Pepsamar.

Ukufunxwa kwesinyithi kulula xa kukwimo ye "heme", ekhoyo ekutyeni okuyimvelaphi yezilwanyana njengenyama, isibindi kunye neqanda leqanda. Okunye ukutya okuvela kwimvelaphi yezityalo, njenge-tofu, i-kale kunye neembotyi, nazo ziqulathe i-iron, kodwa ikuluhlobo lwe-non-heme yentsimbi, ethi ithathwe ngamathumbu ngamanani amancinci.

Amaqhinga okwandisa ukufakwa kwentsimbi

Ezinye iingcebiso zokunyusa ukufakwa kwentsimbi emathunjini zezi:

• Yitya iziqhamo ezityebileyo ku-vitamin C, njenge-orenji, i-kiwi kunye ne-acerola, kunye nokutya okune-iron.
• Kulumkele ukusela ubisi kunye neemveliso zobisi kunye nokutya okuphambili, njengoko ikhalsiyam inciphisa ukufakwa kwentsimbi;
• Kulumkele ukusela ikofu kunye neti kunye nokutya okuneentsimbi, kuba ziqulathe izinto ezibizwa ngokuba ziipolyphenol ezinciphisa ukufunxeka kwentsimbi;
• Kunqande ukusetyenziswa rhoqo amayeza isilungulu, njengoko intsimbi kungcono ukufunxa kunye asidi esiswini;
• Yitya ukutya okutyebileyo kwi-fructooligosaccharides, enje nge-soy, artichoke, asparagus, endive, garlic kunye neebhanana.

Abafazi abakhulelweyo kunye nabantu abane-anemia ngokwendalo bathatha i-iron engaphezulu, kuba ukunqongophala kwe-iron kubangela ukuba amathumbu afumane isixa esikhulu sale minerali.

Ukutya okunotyebileyo ngentsimbi

Ukutya okuphambili okunotye ngentsimbi zezi:

Imvelaphi yezilwanyana: inyama ebomvu, iinkukhu, intlanzi, intliziyo, isibindi, istrimp kunye nononkala.

Imvelaphi yemifuno: i-tofu, i-chestnuts, i-flaxseed, i-sesame, i-kale, i-coriander, i-prune, iimbotyi, i-peas, i-lentils, irayisi emdaka, ingqolowa kunye ne-tomato sauce.

Ukulwa i-anemia, kubalulekile ukuba zonke izidlo zibe nokutya okunotye kwentsimbi, ukuze amathumbu anyuse ukufunxwa kwale minerali kwaye umzimba ukwazi ukoyisa i-anemia kwaye uzalise iivenkile zayo.

Bona kwakho:

• Ukutya okunotyebileyo ngentsimbi
• Amaqhinga ama-3 okutyebisa ukutya ngentsimbi

• Qonda ukuba ukufunxeka kwezondlo kwenzeka njani emathunjini