Uyifumana njani i-Iron eyaneleyo ukuba awutyi Nyama

Umxholo

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Kutshanje umthengi weza kum emva kokuba kufunyaniswe ukuba uneanemia. Umntu owayedla imifuno ixesha elide wayenexhala lokuba oku kuthetha ukuba kufuneka aqalise ukutya inyama kwakhona. Inyani yile yokuba unokufumana i-iron eyaneleyo ngaphandle kokutya inyama-ukunqongophala kwesinyithi ayisaxhaphakanga kubantu abatya inyama, kodwa konke malunga nokubetha ibhalansi elungileyo. Kodwa okokuqala, kubalulekile ukuqiniseka ukuba ukutya kwakho ngokwenene kungunobangela. Kukho imvelaphi emine ephambili ye-anemia, ngoko kubalulekile ukuba ugqirha ugqibe isizathu esinyani:

Ukuphulukana negazi. Esi sesona sizathu siqhelekileyo sokunqongophala kwe-anemia e-United States. Isizathu kukuba igazi liqulethe i-iron ngaphakathi kweeseli ezibomvu zegazi. Ke xa uphulukana negazi, ulahlekelwa yintsimbi. Abasetyhini abanamaxesha anzima basemngciphekweni wokunqongophala kwe-anemia ngenxa yokuphulukana kwegazi elininzi ngexesha lokuya exesheni. Ukucotha, ukulahleka kwegazi okungapheliyo ngaphakathi emzimbeni - okufana nesilonda, ithumba, i-colon polyp, okanye i-uterine fibroids - kunokubangela i-anemia, njengokuba kunokusetyenziswa okungapheliyo kwe-aspirin okanye abanye ababulali beentlungu.

Ukungakwazi ukufunxa intsimbi. Intsimbi ekutyeni ifakwe kwigazi lakho kumathumbu akho amancinci. Ukuphazamiseka kwamathumbu kunokuchaphazela amandla omzimba wakho wokufunxa le minerali.

Ukukhulelwa. Ngaphandle kokongezwa kwesinyithi, i-anemia yentswelo ye-iron ihlala ivela kwabasetyhini abakhulelweyo kuba umthamo wegazi labo uyanda kwaye iivenkile zabo zentsimbi ziye emntwaneni.

Ukungabikho kwentsimbi ekudleni kwakho. Ukuba usebenzisa i-iron encinci, ngokuhamba kwexesha umzimba wakho unokuba nentsimbi. Ukuba i-anemia yakho inxulumene nesondlo, zininzi iindlela ezifanelekileyo zokuphucula ukutya kwakho ngelixa ugcina ukutya okusekwe kwisityalo:

• Qala utye ukutya okunovithamin C okutyebileyo kunye nokutya okutyebileyo nge-iron - oku kunokunceda ukomeleza ukufunxwa kwe-iron ephuma kwisixokelelwano sakho sokwetyisa kwigazi lakho malunga namaxesha amathandathu. Izibini ezinkulu zibandakanya:

-Ispinatshi esinepepile yentsimbi ebomvu

-Brokholi kunye netumata

-Bok choy neeorenji

• Emva koko, pheka kwi skillet yentsimbi. Ukutya okune-asidi enendawo yokufuma ephezulu, enje ngetumato sauce, ifunxa intsimbi kakhulu kwezi pani. Olunye uphononongo lufumanise ukuba umxholo wentsimbi kwi-3 oz yespaghetti isosi inyuke amaxesha e-9 emva kokupheka kwimbiza yentsimbi.

• Faka iimbotyi kunye neenkozo ekutyeni kwakho. Iilentile, iquinoa kunye neembotyi ezimnyama zizonke ziyimithombo elungileyo, kwaye ikomityi enye yeembotyi zesoya inika iipesenti ezingama-50 zento oyifunayo imihla ngemihla. Kwakhona, zidibanise ne-vitamin C yokunyusa ukufunxeka. Eminye imithombo elungileyo yevithamini C ibandakanya amaqunube, ipapaya, i-kiwi kunye neinanapple.

• Nciphisa ukutya kwakho nge-blackstrap molasses. I-tbsp eyi-1 inikezela ngeepesenti ezingama-20 zemfuno yemihla ngemihla yesinyithi. Hlanganisa kwi-almond yendalo okanye ibhotela yamandongomane okanye uyisebenzise ekwenzeni ubhontshisi obhakiweyo okanye ibhanana smoothie.

• Yijonge indlela ozithatha ngayo izinto ezithintela ukufunxwa kwentsimbi. Ii-Tannins (ezifumaneka kwiti kunye nekofu) kunye ne-calcium ziyaphazamisa, ke zama ukusela iti okanye ikofu, kwaye usebenzise izongezo zecalcium ubuncinci kwiiyure ezimbalwa ngaphambi kokutya okunentsimbi eninzi.

• Qiniseka ukuba awuyigqithisi. Abasetyhini abadala bafuna i-18 mg. yentsimbi ngosuku kunye namadoda 8 mg. Kubafazi, imfuno inyuka iye kwi-27 mg. ekukhulelweni kunye nokuhla ukuya kwi-8 mg. emva kokuyeka ukuya exesheni. Amadoda kunye nabasetyhini abasemva kokuya exesheni kufuneka balumke bangafumani i-iron eninzi, kuba xa uyifunxa, ekuphela kwendlela yokulahlekelwa ligazi, kwaye kuba la maqela mabini engophisi rhoqo, i-iron eninzi kakhulu ingakhokelela kwi-iron ukugcwala, imeko emandundu apho i-iron egqithileyo igcinwa kumalungu anjengesibindi nentliziyo.

Kungenxa yesi sizathu le nto la maqela mabini engafanelekanga ukuthatha i-multivitamin ngentsimbi ngaphandle kokuba imiselwe ngugqirha.

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