Yintoni ekufuneka ityiwe yimifuno ukuthintela i-anemia

Umxholo

• Ukutya okutyebileyo ngentsimbi kwabatyayo
• Iingcebiso zokwandisa ukufakwa kwentsimbi
• Imenyu yokutya etyebileyo yentsimbi yabantu abatya inyama
• Usuku 1
• Usuku 2
• Usuku 3

Umntu otya imifuno kuphela kufuneka atye ukutya okutyebe ngentsimbi okufana neembotyi, iilentile, iziqhamo, iiflakisi kunye ne-kale ukuthintela i-anemia. Ukongeza, kuya kufuneka usebenzise iindlela ezinje ngokutya iziqhamo zesitrasi, ezinje ngeorenji kunye neacerola, kunye noku kutya ukonyusa ukufakwa kwentsimbi, okanye ungabheja ekusebenziseni igwele lezondlo ukongeza ixabiso lesondlo kukutya,

I-Anemia sisifo esixhaphakileyo kubemi bonke, kodwa ii-ovolactovegetarians kufuneka zihlawule ngakumbi, njengoko zihlala zitya iimveliso ezininzi ngobisi kunye neemveliso zobisi, kunye ne-calcium koku kutya kunciphisa ukufunxwa kwentsimbi emzimbeni. Fumanisa ukuba zeziphi izibonelelo kunye nezinto ezingalunganga ngokuba ngumlimi wemifuno.

Ukutya okutyebileyo ngentsimbi kwabatyayo

Ukutya okuphambili kwimvelaphi yezityalo, imithombo yentsimbi yile:

• Iimbotyi: iimbotyi, ii-ertyisi, iichickpeas, iilentile;
• Iziqhamo ezomileyo: Iapilkosi, iplum, irayisi;
• Imbewu: ithanga, isesame, iflakisi;
• Imbewu yeoyile: i-chestnut, iiamangile, ii walnuts;
• Imifuno eluhlaza emnyama: i-kale, i-watercress, i-coriander, iparsley;
• Amazimba:ingqolowa, i-oats, irayisi;
• Abanye: icassava, isosi yetumato, itofu, imolasses yomhlanga.

Abalimi bemifuno kufuneka bakutye oku kutya amaxesha ngamaxesha ngemini ukuze babe ne-iron eyaneleyo.

Iingcebiso zokwandisa ukufakwa kwentsimbi

Ezinye iingcebiso kubantu abatya imifuno ukwandisa ukufakwa kwentsimbi emathunjini zezi:

1. Yitya iziqhamo ezityebileyo kwi-vitamin C, enjenge-orenji, ipayinapile, i-acerola kunye ne-kiwi, kunye nokutya okutyebileyo nge-iron;
2. Kulumkele ukusela ubisi kunye neemveliso zobisi ngokutya okune-iron, njengoko i-calcium inciphisa ukufunxeka kwentsimbi
3. Kunqabe ukusela ikofu kunye neti kunye nokutya okutyebileyo ngentsimbi, njengoko iipolyphenols ezikhoyo kwezi zisela zinciphisa ukufunxeka kwentsimbi;
4. Sebenzisa ukutya okutyebileyo kwi-fructooligosaccharides, enjenge-artichoke, i-soy, i-asparagus, igalikhi, iilike kunye neebhanana;
5. Gwema ukusebenzisa amayeza okutshisa, njengoko intsimbi evela kwimithombo yezityalo ifuna i-pH ye-asidi yesisu ukuba ifakwe.

Abantu abatya imifuno abatya ubisi kunye namaqanda bathanda ukuswela intsimbi ngakumbi kunabatyali abathintelweyo kuba bahlala benobisi oluninzi kunye neemveliso zobisi, nto leyo inciphisa ukufunxwa kwentsimbi. Ke, aba batya inyama kufuneka balumke ngokukodwa ngentsimbi kwaye benze iimvavanyo rhoqo ukuze babone ubukho begazi. Bona ngakumbi malunga nendlela yokuphepha ukunqongophala kwezakhamzimba kwiVegetarian Diet.

Imenyu yokutya etyebileyo yentsimbi yabantu abatya inyama

Lo ulandelayo ngumzekelo weentsuku ezi-3 zemenyu etyebile ngentsimbi yabantu abatya inyama.

Usuku 1

• Isidlo sakusasa: 1 iglasi yobisi + 1 isonka esigcweleyo nebhotolo;
• I-snack yasekuseni: I-3 cashew nuts + 2 i-kiwis;
• Isidlo sasemini: Iipuni ezi-4 zerayisi emdaka + 3 amacephe eembotyi + isaladi kunye namantshontsho, iparsley, iitumato kunye ne-watercress + 2 izilayi zepinapple;
• Ukutya okusemva kwemini: I-yogurt ene-flaxseed + 5 ii-cookies zikaMaria + ii-prunes ezi-3.

Usuku 2

• Isidlo sakusasa: 1 indebe yeyogathi + ingqolowa epheleleyo;
• I-snack yasekuseni: I-toast ye-4 epheleleyo kunye nebhotela + i-3 nuts;
• Isidlo sasemini: Iipuniwe ezi-4 zerayisi emdaka + 3 amacephe e-lentil + isaladi eneembotyi zesoya, ikhaphetshu, iitumato kunye nesame + 1 orenji;
• Ukutya okusemva kwemini: Iglasi enye yejusi yendalo yeorenji + 1 isonka esipheleleyo esineeshizi.

Usuku 3

• Isidlo sakusasa: I-avocado smoothie + 5 yonke i-toast ne-ricotta;
• I-snack yasekuseni: Iikuki ezi-5 ze-cornstarch + i-apricot ezi-3;
• Isidlo sasemini:Ipasta ene-wholegrain pasta, tofu, isosi yetumato, iminquma kunye ne-broccoli + i-lettuce emfusa, iitumato kunye nesaladi yeediliya + ii-acerolas eziyi-8;
• Ukutya okusemva kwemini: I-yogurt e-1 + ii-cookies zembewu ezi-5 + kunye nee-strawberry eziyi-6

Umntu otya imifuno angazithenga iimveliso ezityityiswe nge-iron kunye nezinye izimbiwa, ezinje ngomgubo werayisi, itshokholethi kunye nabaqhekezi ngembewu. Ukutya kwemifuno kukwindawo encinci kwi-vitamin B12, ekwabalulekile ekuthinteleni ii-anemias. Jonga ukuba zintoni iimpawu zokungabikho kwe-vitamin B12.

Jonga okunye ukutya ongenakukucinga ukuba umntu otya imifuno akufuneki atye kule vidiyo ikhanyayo kwaye imnandi ngumongikazi uTatiana Zanin:

Bona ngakumbi malunga nokutya kwemifuno kwi:

• I-Ovolactovegetarianism: Yazi ukuba yintoni, izibonelelo kunye nendlela yokulungisa iiresiphi
• Ungakutya njani ukutya okuTyiwayo