Buza ugqirha wezidlo: Ngaba izityalo okanye inyama ibhetele yimithombo yentsimbi?

Umxholo

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Uchitha ixesha lakho elininzi ucinga ngeprotein, amanqatha, kunye neecarbs, kodwa kukho esinye isondlo esidinga ingqalelo yakho: i-iron. Malunga neepesenti ezisixhenxe zabantu abadala baseMelika abaswele intsimbi, ngaphezulu kwe-10.5 yeepesenti yabasetyhini abadala abanengxaki yokunqongophala kwentsimbi. Intsimbi ayichaphazeli kuphela amanqanaba akho wamandla, kodwa inokubeka esichengeni ukuzilolonga kwakho. (5 Iimpawu ezingaqhelekanga unokuba nokusilela kwesondlo)

Okokuqala, kubalulekile ukwazi ukuba i-iron yokutya ifumaneka ngeendlela ezimbini: i-heme kunye ne-non-heme. Umthombo oyintloko we-dietary heme iron yinyama ebomvu (efana nenyama yenkomo ebhityileyo), kodwa i-iron ye-heme ikwafumaneka kwiinkukhu kunye nokutya kwaselwandle. Isinyithi esingeyi-heme sifumaneka ikakhulu kwisipinatshi, iilentile, iimbotyi ezimhlophe, kunye nokutya okuqiniswe yintsimbi (njengokutya okucoliweyo).

Ke, ngaba enye yale mithombo yentsimbi ingcono kuwe? Mhlawumbi akunjalo. Kwaye isizathu sinento yokwenza nendlela umzimba wakho owenza ngayo intsimbi emva iyafunxa.

I-iron ye-Heme ithatha ngokukhawuleza kune-non-heme iron ngenxa yesakhiwo sokukhusela esibizwa ngokuba yi-porphyrin ring. Le ringi ithintela ezinye iikhompawundi kwindawo yokugaya ukutya, njengevithamini C kunye nee-antioxidants ezithile, kwimpembelelo yentsimbi kunye nokufunxwa. Olunye uphando lubonisa ukuba ukwakheka kweekhemikhali zeeprotheyini zenyama kunokuphucula ngakumbi ukufunxwa kwentsimbi ye-heme. Oku kunyusa ukunyusa esona sizathu siphambili seZikhokelo zeZezokutya kubantu baseMelika kugxininisa kwimithombo yehemme njengokujoliswa kwabasetyhini abancinci nabakhulelweyo. (Ukutya oku-6 okungenamida ngexesha lokukhulelwa)

Kwelinye icala, ukufunxwa kwentsimbi engeyi-heme kuchaphazeleka kakhulu ngamanye amachiza akhoyo ngexesha lokugaya. I-Vitamin C inyusa ukuthathwa kwentsimbi engeyi-heme ngumzimba wakho, ngelixa iipolyphenols-uhlobo lwee-antioxidants ezifumaneka kwiti, iziqhamo, kunye newayini-inqanda ukuthathwa kwentsimbi engeyi-heme.

Emva koku, konke kuyafana emzimbeni wakho. Xa i-heme iron ifunxwa ziiseli zamathumbu akho, isinyithi sikhutshwa ngokukhawuleza kwaye sifakwe kwitanki yokubamba intsimbi (ebizwa ngokuba yichibi lesinyithi yelebhu ngoososayensi) de ibe ikulungele ukuhanjiswa isuswe kwiiseli zakho zamathumbu nasemzimbeni wakho. Intsimbi engeyiyo i-heme inesiphelo esifanayo: Ikwatsalwa ziiseli zamathumbu kwaye ilahlwe kwitanki yokubamba intsimbi. Xa kufika ixesha lokuba kusetyenziswe i-iron non-heme, ishiya iseli yamathumbu kwaye ifakwe kumjikelezo emzimbeni wakho. Ngeli nqanaba, umzimba awunayo indlela yokugqiba ukuba isinyithi sifakwe kwi-circulation yakho sivela kwisipinashi okanye kwi-steak njengoko yonke intsimbi iye yaxutywa ngaphakathi kwiiseli zakho zamathumbu.

Ukuba ufuna i-iron engakumbi ekutyeni kwakho-kwaye amathuba okuba unakho-ke akufuneki uzive ngathi kufuneka uzinyanzele ukuba utye isibindi kunye nezongezo ze-iron. (Ingaba i-Iron Supplements the Kick Your Workout Dies inyama yenkomo, amakhowa, isipinatshi, iimbotyi, kunye nembewu yethanga. Kwaye ngelixa okunye ukutya kuyimithombo etyebileyo yentsimbi kunabanye, sukuxhonywa kwimithombo yehemme kunye neye-non-heme njengokuqinisekisa ukuba intsimbi yakho ivela ekutyeni okupheleleyo, okusempilweni.

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