Ukutya okuphambili okunotye ngentsimbi
Umxholo
- Itheyibhile yokutya okunotye ngentsimbi
- Iingcebiso zokuphucula ukufakwa kwentsimbi
- Imfuno yentsimbi yemihla ngemihla
Intsimbi yimbiwa ebalulekileyo yokwenziwa kweeseli zegazi kwaye inceda ukuhambisa ioksijini. Ke, xa kukho intswelo yentsimbi, umntu ubonakalisa iimpawu ezinjengokudinwa, ubuthathaka, ukungabikho kwamandla kunye nobunzima ekugxileni.
Le minerali ibalulekile kuwo onke amabakala obomi kwaye kufuneka isetyenziswe rhoqo, kodwa kufuneka inyuse ukusetyenziswa kwayo ngexesha lokukhulelwa nasekuluphaleni, amaxesha apho kukho imfuneko enkulu yentsimbi emzimbeni. Imizekelo elungileyo yokutya okutyebileyo ngentsimbi yinyama ebomvu, iimbotyi ezimnyama kunye nesonka sebhali, umzekelo.
Kukho iintlobo ezimbini zentsimbi, i-heme iron: ekhoyo kwinyama ebomvu, kunye ne-non-heme iron ekhoyo kwimifuno. Isinyithi esikhoyo enyameni sifakwe ngcono, ngelixa i-iron kwimifuno ifuna ukusetyenziswa komthombo we-vitamin C ukuze ube nokufunxwa okungcono.
Itheyibhile yokutya okunotye ngentsimbi
Nantsi itafile enokutya okutyebe ngentsimbi okwahlulwe yimithombo yezilwanyana kunye nemifuno:
| Inani lesinyithi ekutyeni okuyimvelaphi yezilwanyana nge-100 g | |
| Iintlanzi zaselwandle ezinomphunga | 22 mg |
| Isibindi senkukhu esiphekiweyo | 8.5 mg |
| Iimbatyisi eziphekiweyo | 8.5 mg |
| Isibindi esiphekiweyo se-turkey | 7.8 mg |
| Isibindi senkomo eyosiweyo | 5.8 mg |
| Inkukhu yeqanda yenkukhu | 5.5 mg |
| Inyama yenkomo | 3.6 mg |
| Ityhuna entsha eyosiweyo | 2.3 mg |
| Iqanda elipheleleyo lenkukhu | 2.1 mg |
| inyama yegusha | 1.8 mg |
| Isardadi eqhotsiweyo | 1.3 mg |
| Ityhuna enkonkxiweyo | 1.3 mg |
Isinyithi esikhoyo ekutyeni okuvela kwimithombo yezilwanyana, sinokufunxwa kwentsimbi kwinqanaba lamathumbu phakathi kwe-20 ukuya kwi-30% yetyuwa iyonke efakiweyo.
| Inani lesinyithi kukutya okuvela kwimvelaphi yezityalo nge-100 g | |
| Imbewu yamathanga | 14.9 mg |
| IPistachio | 6.8 mg |
| Cocoa umgubo | 5.8 mg |
| Iapilkosi eyomileyo | 5.8 mg |
| Tofu | 5.4 mg |
| Imbewu kajongilanga | 5.1 mg |
| Dlulisa umdiliya | 4.8 mg |
| Ikhokhonathi eyomileyo | 3.6 mg |
| Amantongomane | 2.6 mg |
| Iimbotyi ezimhlophe eziphekiweyo | 2.5 mg |
| Isipinatshi eluhlaza | 2.4 mg |
| Amandongomane | 2.2 mg |
| Iichickpeas eziphekiweyo | 2.1 mg |
Iimbotyi ezimnyama eziphekiweyo | 1.5 mg |
| Iilenti eziphekiweyo | 1.5 mg |
| Imbotyi eluhlaza | 1.4 mg |
| Ithanga elibhakiweyo | 1.3 mg |
| I-oats esongiweyo | 1.3 mg |
| Iipeyiti eziphekiweyo | 1.1 mg |
| Beet eluhlaza | 0.8 mg |
| Ndingathanda ipere yezinto zokukhafula kwiishethi | 0.8 mg |
| I-broccoli ephekiweyo | 0.5 mg |
| Iblackberry | 0.6 mg |
| Ibhanana | 0.4 mg |
| Chard | 0.3 mg |
| Iponyoponyo | 0.3 mg |
| Itsheri | 0.3 mg |
Ngelixa isinyithi esikhoyo kukutya kwemvelaphi yezityalo sivumela ukufunxwa kwe-5% yentsimbi iyonke ekubunjweni kwayo. Ngesi sizathu kubalulekile ukuzitya kunye nokutya okunevithamini C, enje ngeeorenji, iipayinapile, iistrawberry kunye nepepper, kuba iyathanda ukufunxwa kwale minerali kwinqanaba lamathumbu.
Bona ezinye iingcebiso kwiingcebiso ezi-3 zokunyanga i-anemia okanye ubukele ividiyo:
Iingcebiso zokuphucula ukufakwa kwentsimbi
Ukongeza kukutya okune-iron-rich for anemia, kubalulekile ukulandela ezinye iingcebiso zokutya ezinje:
- Kuphephe ukutya ukutya okune-calcium eninzi kunye nokutya okuphambili, okufana neyogathi, ipudding, ubisi okanye itshizi ngenxa yokuba ikhalsiyam sisithinteli sendalo sokufunxa isinyithi;
- Kuphephe ukutya ukutya okupheleleyo kwisidlo sasemini nakwisidlo sangokuhlwa, njengoko ii-phytates ezikhoyo kwiicereals kunye neefayibha zokutya okupheleleyo, zinciphisa ukusebenza kakuhle kokufakwa kwesinyithi ekutyeni;
- Kuphephe ukutya iilekese, iwayini ebomvu, itshokholethi kunye nezinye izityalo zokwenza iti, kuba zinee-polyphenols nee-phytates, eziyizithinteli ekufunxeni i-iron;
- Ukupheka epanini yentsimbi yindlela yokonyusa ubungakanani bentsimbi kukutya okungalunganga, njengelayisi, umzekelo.
Ukuxuba iziqhamo kunye nemifuno kwiijusi kunokuba yeyona ndlela ibalaseleyo yokucebisa ukutya kwesinyithi. Iindlela ezimbini zokupheka ezityebileyo zesinyithi yipinapple juice kwi-blender eneparsley entsha kunye nesibindi sokutya. Funda ngakumbi iziqhamo ezityebileyo nge-Iron.
Imfuno yentsimbi yemihla ngemihla
Imfuno yemihla ngemihla yentsimbi, njengoko kubonisiwe kwitafile, iyahluka ngokobudala kunye nesini, njengoko abasetyhini benesidingo esikhulu sesinyithi kunamadoda, ngakumbi ngexesha lokukhulelwa.
| Uluhlu lobudala | Imfuneko yentsimbi yemihla ngemihla |
| Iintsana: iinyanga ezi-7-12 | 11 mg |
| Abantwana: 1-3 iminyaka | 7 mg |
| Abantwana: iminyaka emi-4-8 | 10 mg |
| Amakhwenkwe namantombazana: iminyaka eli-9-13 ubudala | 8 mg |
| Amakhwenkwe: iminyaka eli-14-18 | 11 mg |
| Amantombazana: iminyaka eli-14-18 | 15 mg |
| Amadoda:> 19 iminyaka ubudala | 8 mg |
| Abafazi: iminyaka eli-19-50 | 18 mg |
| Abafazi:> iminyaka engama-50 | 8 mg |
| Ukhulelwe | 27 mg |
| Oomama abongikazi: <18 iminyaka | 10 mg |
| Oomama abangabahlengikazi:> 19 iminyaka | 9 mg |
Iimfuno zentsimbi yemihla ngemihla ziyanda ekukhulelweni kuba inani legazi emzimbeni liyonyuka, ke intsimbi iyafuneka ukuvelisa iiseli ezininzi zegazi, kanye njengokuba intsimbi iyimfuneko kuphuhliso lomntwana kunye neplasenta.Ukuhlangabezana neemfuno zentsimbi ngexesha lokukhulelwa kubaluleke kakhulu, kodwa isongezo sesinyithi sinokufuneka xa ukhulelwe, ekufuneka ihlale icetyiswa ngugqirha wakho.
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