Ngaba izongezo zentsimbi ziyakukhathalele iimfuno zakho zomsebenzi?

Umxholo

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Ukutya intsimbi engaphezulu kunokukunceda ukumpompa intsimbi engakumbi: Abasetyhini abathatha izongezo zemihla ngemihla zeminerali bakwazi ukuzilolonga ngamandla kunye nomgudu omncinci kunabasetyhini abangaqiniswanga, kubika uhlalutyo olutsha Ijenali yeZondlo. Abaphandi bafumanise ukuba i-iron eyongezelelweyo incede abasetyhini ukuba bazilolonge ngesantya esisezantsi sentliziyo kwaye basebenzise ipesenti encinci yamandla abo aphezulu.

"Iiseli zakho ezibomvu zegazi zinoxanduva lokuhambisa ioksijini iwuse kuwo wonke umzimba wakho, kwaye i-iron ibalulekile ekubopheni ioksijini kwiiproteni ezibomvu zeeseli ezibizwa ngokuba ziihemoglobins," ucacisa uJanet Brill, Ph.D., R.D., isondlo kunye nombhali Uxinzelelo lwegazi phantsi. Ngaphandle kwentsimbi eyaneleyo, umzimba wakho kufuneka usebenze kakhulu ukuze ufumane amandla afunekayo (ingakumbi ngexesha lokuzilolonga!) Oku kuthetha ukuba uya kuziva uphelile ngokukhawuleza.

Ngaba amanqanaba akho aphantsi? Ukongeza kwabatya imifuno abancama inyama ebomvu enentsimbi etyebileyo, abasetyhini bachaphazeleka ngakumbi kukunqongophala kweminerali kuba siphulukana nentsimbi eninzi xa besexesheni, utshilo uBrill. Kwaye ukuba amandla akho ngaphakathi nangaphandle kwento yokuzivocavoca ebengasasebenzi, ubusoloko uphefumla kancinci, unentloko elula, okanye uqhubeka nokubamba iintsholongwane, usenokuswela, uyongeza.

Ukusilela kwentsimbi kuyanyangeka ngokutya okune-iron okanye okunezongezo. Enyanisweni, abaphandi baseSwitzerland bafumanisa ukuba abafazi abancinci kwi-iron banqumle ukukhathala kwisiqingatha emva kokuthatha i-80 milligrams ye-supplement ye-mineral imihla ngemihla kwiiveki ze-12. Kodwa musa ukuvelisa ipilisi ngaphandle kokuba ugqirha akuxelele ukuba amanani akho asezantsi: Isinyithi esongezelelweyo kumanqanaba asempilweni singonakalisa amalungu akho kwaye sandise umngcipheko wesifo seswekile, isifo sentliziyo, kunye nomhlaza, ulumkisa uBrill. Ukuba unexhala, cela iimvavanyo ezimbini: Olunye olujonga i-hemoglobin count yakho-enokuthi ibonise i-anemia, imeko apho umzimba wakho unenani eliphantsi leeseli ezibomvu zegazi-kunye nokulinganisa amanqanaba e-ferritin, okanye i-iron yakho yokwenene.

Kwaye ukuba awuyityi rhoqo inyama ebomvu, i-turkey, okanye i-yolks yeqanda, gcwalisa isitya sakho ngokutya okutyebileyo kwezityalo, okufana nemifuno enamagqabi amnyama, iziqhamo ezomisiweyo, iquinoa, iimbotyi kunye neelentile. Zitye ngomthombo wevithamin C (njengejusi yelamuni okanye iitumato) ukunceda umzimba wakho ukuba ufunxe ngcono i-iron, ucebisa uBrill.

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