Esona siCwangciso sokutya esifanelekileyo seAnemia

Umxholo

• Isicwangciso sokutya se-Anemia
• 1. Imifuno eluhlaza
• 2. Inyama kunye neenkukhu
• 3. Isibindi
• 4. Ukutya kwaselwandle
• 5. Ukutya okuqinisiweyo
• 6. Iimbotyi
• 7. Amandongomane nembewu
• Yise kude

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

I-anemia yenzeka xa umzimba wakho ungenayo iiseli ezibomvu zegazi ezaneleyo. Imeko ibangelwa ikakhulu kukuphulukana kwegazi, ukutshatyalaliswa kweeseli ezibomvu zegazi, okanye ukungakwazi komzimba wakho ukwenza iiseli ezibomvu zegazi ezaneleyo.

Zininzi iintlobo zeanemia. Uhlobo oluqhelekileyo kukunqongophala kwe-anemia.

Iiseli ezibomvu zegazi zineprotein ebizwa ngokuba yihemoglobin. IHemoglobin izele yintsimbi. Ngaphandle kwentsimbi eyaneleyo, umzimba wakho awunako ukwenza ihemoglobin efunekayo yokwenza iiseli ezibomvu ezaneleyo zokuhambisa igazi eline-oksijini emzimbeni wakho.

Ukunqongophala kwe-folate kunye nevithamini B-12 kunokuba nefuthe kumandla omzimba wakho wokwenza iiseli ezibomvu zegazi. Ukuba umzimba wakho awunakho ukwenza i-B-12 ngokufanelekileyo, unokuhlakulela i-anemia eyingozi.

Ukutya okunotye ngentsimbi, iivithamini B, kunye nevithamini C njengesicwangciso esingezantsi kubalulekile ukuba une-anemia. Qiniseka ukuba uthetha nomboneleli wakho wezempilo malunga nezongezelelo ngokunjalo.

Isicwangciso sokutya se-Anemia

Izicwangciso zonyango lwe-Anemia zihlala zibandakanya utshintsho kwindlela yokutya. Isicwangciso esifanelekileyo sokutya se-anemia kubandakanya ukutya okunothe ngentsimbi kunye nezinye iivithamini eziyimfuneko kwi-hemoglobin kunye nokuveliswa kweeseli ezibomvu zegazi. Kuya kubandakanya ukutya okunceda umzimba wakho ukuba uthathe i-iron ngcono.

Zimbini iintlobo zentsimbi ekutyeni: i-heme iron kunye ne-nonheme iron.

Isinyithi se-Heme sifumaneka kwinyama, iinkukhu, nakwiintlanzi zaselwandle. Isinyithi se-nonheme sifumaneka kukutya kwezityalo kunye nokutya okuqiniswe nge-iron. Umzimba wakho unako ukufunxa zombini ezi ntlobo, kodwa uthatha i-heme iron ngokulula.

Isibonelelo esicetyiswayo semihla ngemihla (i-RDA) sesinyithi zii-milligram ezili-10 (mg) zamadoda kunye ne-12 mg yabasetyhini.

Nangona iiplani zonyango lwe-anemia zizimeleyo, uninzi lufuna i-150 ukuya kwi-200 mg yentsimbi yesiqhelo mihla le. Kuya kufuneka ukuba uthathe intsimbi kagqirha okanye isongezo esithengisa i-ayoni de amanqanaba akho azaliswe.

Yongeza oku kutya ekutyeni kwakho ukuze ufumane isinyithi kwaye uncede ukulwa ne-anemia:

1. Imifuno eluhlaza

Imifuno enamagqabi, ngakumbi emnyama, iphakathi kwemithombo efanelekileyo yesinyithi esingesosinyithi. Ziquka:

• ispinatshi
• kudala
• imifuno yekhola
• imifuno yedandelion
• I-chard yaseSwitzerland

Eminye imifuno enamagqabi anje ngeSwitzerland chard kunye nemifuno ekholekileyo nayo inefolate. Ukutya okuncinci kwi-folate kunokubangela ukusilela kwe-anemia. Iziqhamo zeCitrus, iimbotyi, kunye neenkozo ezipheleleyo zizinto ezilungileyo.

Xa utya imifuno emnyama, enamagqabi ngentsimbi, kukho ukubanjwa. Eminye imifuno ephezulu yentsimbi, enje ngesipinatshi kunye ne-kale, nayo iphezulu kwii-oxalates. I-Oxalates inokubopha ngentsimbi, ukuthintela ukufunxwa kwentsimbi engeyiyo i-nonheme.

Ke ngelixa kuluncedo ukutya imifuno yakho njengenxalenye yokutya okupheleleyo kwegazi, ungaxhomekeki kubo kuphela ekunyangeni le meko.

Vitamin C inceda isisu sakho ekufunxeni i-iron. Ukutya imifuno enamagqabi kunye nokutya okune vithamin C enje ngeeorenji, iipepile ebomvu kunye namaqunube kunokunyusa ukufakwa kwentsimbi. Eminye imifuno iyimithombo efanelekileyo yensimbi kunye ne-vitamin C, njenge-collard imifuno kunye ne-Swiss chard.

2. Inyama kunye neenkukhu

Yonke inyama kunye neenkukhu ziqukethe i-heme iron. Inyama ebomvu, imvana, kunye neenyamakazi zezona zinto zilungileyo. Iinkukhu neenkukhu zinemali ephantsi.

Ukutya inyama okanye iinkukhu kunye nokutya okungekho nto yentsimbi, njengemifuno enamagqabi, kunye nesiqhamo esityebileyo se-vitamin C kunokunyusa ukufakwa kwentsimbi.

3. Isibindi

Abantu abaninzi bayazoyikisela inyama yenyama, kodwa bangumthombo omkhulu wentsimbi.

Isibindi ngokuqinisekileyo yeyona nyama yenyama ithandwayo. Ityebile ngentsimbi kunye nefolate. Ezinye izidlo ezityebileyo zentsimbi yintliziyo, izintso kunye nolwimi lwenkomo.

4. Ukutya kwaselwandle

Olunye ukutya kwaselwandle kubonelela nge-heme iron. I-Shellfish efana ne-oysters, i-clams, i-scallops, oononkala kunye ne-shrimp yimithombo elungileyo. Uninzi lweentlanzi zineentsimbi.

Iintlanzi ezinamanqanaba aphezulu esinyithi zibandakanya:

• enkonkxiweyo okanye entsha ityhuna
• imackerel
• mahi mahi
• ipompano
• iperch entsha
• isalmon entsha okanye enkonkxiweyo

Thenga ityhuna enkonkxiweyo kwi-intanethi.

Nangona isardadi enkonkxiweyo iyimithombo elungileyo yentsimbi, ikwacalcium ephezulu.

I-calcium inokubopha ngentsimbi kwaye inciphise ukufunxeka kwayo. Ukutya okuphezulu kwi-calcium akufuneki kudliwe ngexesha elinye njengokutya okune-iron.

Eminye imizekelo yokutya okune-calcium eninzi kubandakanya:

• ubisi lobisi
• Ubisi lwezityalo ezinqatyisiweyo
• iyogathi
• Kefir
• itshizi
• tofu

5. Ukutya okuqinisiweyo

Ukutya okuninzi kuqiniswe ngentsimbi. Yongeza oku kutya ekutyeni kwakho ukuba ungumntu otya imifuno okanye unengxaki yokutya eminye imithombo yentsimbi:

• ijusi yeorenji ebiyelweyo
• ukutya okuziinkozo okulungele ukutya
• ukutya okwenziwe ngomgubo ocoliweyo ofana nesonka esimhlophe
• ipasta enqatyisiweyo
• ukutya okwenziwe ngombona oqinileyo
• irayisi emhlophe enqatyisiweyo

6. Iimbotyi

Iimbotyi ziyimithombo elungileyo yentsimbi kubantu abatya inyama kunye nabatya inyama ngokufanayo. Kananjalo azibizi mali ininzi kwaye ziyaguquguquka.

Olunye ukhetho olutyebileyo ngentsimbi zezi:

• iimbotyi zezintso
• amantshontsho
• iimbotyi zesoya
• iblack eyed peas
• iimbotyi zepinto
• iimbotyi ezimnyama
• ertyisi
• iimbotyi zelima

Ivenkile yeembotyi ezisenkonkxiweyo.

7. Amandongomane nembewu

Iindidi ezininzi zamandongomane kunye nembewu yimithombo elungileyo yentsimbi. Banambitha kakhulu ngokwabo okanye bafefe iisaladi okanye iyogathi.

Amanye amandongomane nembewu enentsimbi zezi:

• imbewu ithanga
• cashews
• iipistachios
• iimbewu ze-hemp
• iinathi zepayini
• imbewu kajongilanga

Fumana imbewu eluhlaza yamathanga, iicashew eluhlaza kunye namantongomane ompayini aluhlaza kwi-intanethi.

Zombini iinati eziluhlaza kunye ezigcadiweyo zinexabiso elifanayo lentsimbi.

Iiamangile zikwangumthombo olungileyo wentsimbi. Zintle njengenxalenye yesicwangciso sokutya esisempilweni, kodwa kuba ziphezulu kwi-calcium, zisenokungawanyusi amanqanaba akho e-iron kangako.

Yise kude

Akukho kutya kunganyanga i-anemia. Kodwa ukutya ukutya okusempilweni okunotyebileyo kumnyama, amagqabi anamagqabi, amandongomane nembewu, ukutya kwaselwandle, inyama, iimbotyi, kunye neziqhamo kunye nemifuno enezakha mzimba ezinamavithamini C kunokukunceda ufumane isinyithi osifunayo ukulawula i-anemia.

Qiniseka ukuba uxoxa ngezibonelelo kunye nomboneleli wakho wezempilo kuba kunzima ukufumana i-iron eyaneleyo ekutyeni wedwa.

I-iron cast skillet sisicwangciso sokutya esine-anemia. Ukutya okuphekwe ngentsimbi kufunxa isinyithi kwi skillet. Ukutya okune-asidi kufuna esona sinyithi, kwaye ukutya okuphekwe ixesha elincinci kuyabamba okuncinci.

Xa ulandela isicwangciso sokutya se-anemia, khumbula ezi zikhokelo:

• Musa ukutya ukutya okutyebileyo ngentsimbi ngokutya okanye iziselo ezinqanda ukufunxwa kwentsimbi. Oku kubandakanya ikofu okanye iti, amaqanda, ukutya okuphezulu kwii-oxalates, kunye nokutya okuphezulu kwi-calcium.
• Yitya ukutya okunotye ngentsimbi kunye nokutya okune-vitamin C, ezinje ngeeorenji, iitumato, okanye israwberry, ukuphucula ukufunxeka.
• Yitya ukutya okunotye ngentsimbi ngokutya okune-beta carotene, ezinje ngeapilkosi, ipepile ebomvu, kunye neebhunge, ukuphucula ukufunxeka.
• Yitya iintlobo ngeentlobo zehemme kunye nokutya okungenantsimbi ngalo lonke usuku ukunyusa ukutya kwakho ngentsimbi.
• Yitya i-heme kunye nokutya kwe-iron engadibani kunye Nanini na kunokwenzeka ukunyusa ukufunxwa kwentsimbi.
• Yongeza ukutya okunotyebi kwi-folate kunye nevithamini B-12 ukuxhasa ukuveliswa kweeseli ezibomvu.