Ukutya njani ukutya okune-iron-rich ukunyanga i-anemia
Umxholo
Ukulwa i-anemia yokunqongophala kwe-iron, ekwabizwa ngokuba yi-anemia yokunqongophala kwe-iron, kuyacetyiswa ukuba kwandiswe ukusetyenziswa kokutya okunotyeyo kule minerali, njengenyama kunye nemifuno, umzekelo. Ke, kukho isinyithi esaneleyo esijikelezayo esikwaziyo ukwenza ihemoglobin, ukubuyisela ukuthuthwa kweoksijini egazini kunye nokuphelisa iimpawu.
Ukunqongophala kwe-iron anemia kuxhaphake kakhulu kubantu abaneziphene, abantwana kwinqanaba lokukhula kwaye abanesondlo esaneleyo kunye nabasetyhini abakhulelweyo. Eyona ntsimbi ilungileyo emzimbeni yile nto ikhoyo ekutyeni okuyimvelaphi yezilwanyana, njengoko ifunxwe ngobuninzi emathunjini. Ukongeza, ukutya okunotye ivithamini C, okufana neorenji, i-kiwi kunye namaphayinaphu, kunceda ekwandiseni ukufunxeka kwentsimbi emzimbeni.
Ukutya okunotyebileyo ngentsimbi
Kubalulekile ukuba ukutya okutyebileyo ngentsimbi kuzo zombini izilwanyana kunye nemvelaphi yemifuno kutyiwa yonke imihla, njengoko kusenokwenzeka ukuba kubekho ubungakanani obaneleyo bentsimbi ejikeleza egazini.
Okunye kokutya okutyebileyo nge-iron okufanelekileyo kakhulu ukufumana i-anemia sisibindi, intliziyo, inyama, ukutya kwaselwandle, i-oats, umgubo weerye, isonka, ikoriyander, iimbotyi, iilentile, isoya, isesame kunye neflakisi, umzekelo. Yazi okunye ukutya okune-iron.
Ukongeza, kubalulekile ukutya ukutya okunceda ukwandisa ukufunxeka kwentsimbi emzimbeni, ezinje ngeziqhamo kunye neencindi ezinotyebiso ku-vitamin C, njengeorenji, mandarin, ipayinapile kunye nemon, umzekelo. Jonga ezinye iiresiphi zokupheka zejusi.
Imenyu yokukhetha iAnemia
Itheyibhile elandelayo ibonisa umzekelo weentsuku ezi-3 zemenyu enesinyithi ukunyanga i-anemia.
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | 1 iglasi yobisi ngecephe elingu-1 lesonka esine-flaxseed + nesonka esigcwele ibhotolo | I-180 ml yeyogathi engenanto kunye ne-cereal epheleleyo | 1 iglasi yobisi ene-1 col yesuphu yetshokholethi + 4 yonke i-toast epheleleyo enejelly yeziqhamo engenashukela |
| I-snack yasekuseni | Iapile e-1 + ii-cookies zikaMaria | Ama-chestnuts ama-3 + ama-3 e-toast epheleleyo | 1 ipere + 4 abaqhiki |
| Isidlo sasemini isidlo sangokuhlwa | I-130 g yenyama + i-4 col yerayisi emdaka + 2 ikholamu yesuphu yeembotyi + isaladi ene-1 ikhola yesame yesobho + 1 orenji | I-120 g yesiteki esinesibindi + i-4 ikhola yesuphu yerayisi emdaka + isaladi ene-1 ikholamu yesuphu ye-linseed + 2 izilayi zephayinaphu | I-130 g yenkukhu enesibindi kunye nentliziyo + 4 ikhola yesuphu yerayisi + 2 ikholori ye-lentil + isaladi ene-1 ikholamu yesobho yesame + ijusi yecashew |
| Ukutya okusemva kwemini | I-1 yogurt ecoliweyo + isonka esipheleleyo senkozo kunye ne-turkey ham | 1 iglasi yobisi + 4 toast epheleleyo kunye ne-ricotta | I-yogurt ecacileyo ye-1 + 1 isonka esigcweleyo nebhotolo |
Kubalulekile ukuba ukhumbule ukuba ukutya okune-calcium eninzi, njengobisi, iyogathi okanye itshizi, akufuneki kutyiwe kunye nokutya okune-iron, kuba i-calcium ithintela ukufunxwa kwentsimbi ngumzimba. Kwindlela yokutya yemifuno, eyona mithombo ilungileyo yokutya yentsimbi, eyikutya kwezilwanyana, ayityiwa kwaye, ngenxa yoko, ukungabikho kwentsimbi kunokwenzeka rhoqo.
Jonga ezinye iingcebiso zokunyanga i-anemia.
Jonga ezinye iingcebiso kule vidiyo ilandelayo yokondla i-anemia:
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