Uyinyusa njani iNani leHemoglobin yakho

Umxholo

• Yintoni i-hemoglobin count ephantsi?
• Yitya ukutya okunentsimbi eninzi kunye nefolate
• Thatha izongezo zentsimbi
• Khulisa ukufakwa kwentsimbi
• Izinto ezonyusa ukufunxwa kwentsimbi
• Izinto ezinciphisa ukufakwa kwentsimbi
• Nini ukubona ugqirha
• Umgca wezantsi

Yintoni i-hemoglobin count ephantsi?

IHemoglobin yiprotein ekwiiseli ezibomvu zegazi ezithwala ioksijini kuwo wonke umzimba wakho. Ikwahambisa ikharbon diokside kwiiseli zakho iphinde ibuyele kwimiphunga yakho ukuze ikhuphe umoya.

I-Mayo Clinic ichaza ukubalwa kwe-hemoglobin ephantsi njengayo nayiphi na into engaphantsi kwe-13.5 yeigram kwidesilitha nganye emadodeni okanye i-12 yeigram kwidesilitha nganye kwabasetyhini.

Izinto ezininzi zinokubangela amanqanaba e-hemoglobin asezantsi, anje ngala:

• i-anemia yentsimbi
• ukukhulelwa
• iingxaki zesibindi
• usulelo lomchamo

Ukongeza, abanye abantu banobalo obuphantsi behemoglobin ngaphandle kwesizathu. Abanye banehemoglobin esezantsi, kodwa abanazo kwaphela iimpawu.

Yitya ukutya okunentsimbi eninzi kunye nefolate

Intsimbi idlala indima ebalulekileyo kwimveliso yehemoglobin. Iprotein ebizwa ngokuba yi-transferrin ibophelela kwi-iron kwaye iyisa emzimbeni wonke. Oku kunceda umzimba wakho wenze iiseli ezibomvu zegazi, eziqukethe i-hemoglobin.

Isinyathelo sokuqala ekuphakamiseni izinga lakho le-hemoglobin ngokwakho ukuqala ukutya isinyithi. Ukutya okuphezulu kwentsimbi kubandakanya:

• inyama yesibindi kunye neyomzimba
• iqokobhe
• inyama yenkomo
• ibrokholi
• kudala
• ispinatshi
• iimbotyi eziluhlaza
• ikhaphetshu
• iimbotyi neelentile
• tofu
• iitapile ezibhakiweyo
• ukutya okuziinkozo okuqinileyo kunye nesonka esityetyisiweyo

I-Folate yi-B vitamin eyenziwa ngumzimba wakho ukuvelisa i-heme, inxalenye yeeseli ezibomvu zegazi eziqukethe i-hemoglobin. Ngaphandle kwento eyaneleyo, iiseli zakho ezibomvu azikwazi ukukhula. Oku kunokukhokelela ekuswelekeni kwe-folate ye-anemia kunye namanqanaba e-hemoglobin asezantsi.

Unokongeza umxholo kwisidlo sakho ngokutya ngaphezulu:

• inyama yenkomo
• ispinatshi
• iblack eyed peas
• iponyoponyo
• ilethasi
• irayisi
• iimbotyi zezintso
• amandongomane

Thatha izongezo zentsimbi

Ukuba ufuna ukuphakamisa inqanaba lakho lehemoglobin ngeqashiso, kungafuneka uthathe izongezo zentsimbi yomlomo. Nangona kunjalo, isinyithi esininzi sinokubangela imeko ebizwa ngokuba yi-hemochromatosis. Oku kunokukhokelela kwizifo zesibindi ezinje nge-cirrhosis, kunye nezinye iziphumo ebezingalindelekanga, ezinjengokuqunjelwa, isicaphucaphu kunye nokugabha.

Sebenza nodokotela wakho ukufumana i-dose ekhuselekileyo, kwaye ugweme ukuthatha ngaphezu kwe-25 milligrams (mg) ngexesha elinye. Amaziko kaZwelonke eOfisi yeZibonelelo zeZondlo acebisa ukuba amadoda anyuke aye kwi-8 mg yentsimbi ngemini, ngelixa abasetyhini kufuneka beye kwi-18 mg ngosuku. Ukuba ukhulelwe, kuya kufuneka ujonge ukuya kuthi ga kwi-27 mg ngosuku.

Kuya kufuneka uqale uqaphele umohluko kwinqanaba lakho le-iron emva kweveki ukuya kwinyanga, kuxhomekeka kwimeko yakho ebangela i-hemoglobin esezantsi.

Izixhobo zentsimbi kufuneka zisoloko zigcinwe ngononophelo apho abantwana bangenakufikelela khona. Ukuba umntwana wakho ufuna isongezelelo sesinyithi, qiniseka ukuba ukhetha enye ekhuselekileyo ebantwaneni.

Abantwana banegazi elisezantsi, nto leyo ebenza babe sesichengeni sokufumana ityhefu yentsimbi. Ukuba umntwana wakho uthatha ngengozi isongezelelo sesinyithi, biza ugqirha wakho ngokukhawuleza.

Khulisa ukufakwa kwentsimbi

Nokuba uyayinyusa na intsimbi yakho ngokutya okanye izongezo, kukwabalulekile ukuba uqiniseke ukuba umzimba wakho unokuqhubekeka ngokulula isinyithi esongezelelweyo osifaka kuyo. Izinto ezithile zinokunyusa okanye zinciphise isixa sesinyithi esifunxwa ngumzimba wakho.

Izinto ezonyusa ukufunxwa kwentsimbi

Xa usitya into ene-iron eninzi okanye uthathe isongezo sesinyithi, zama ukutya ukutya okunotye ivithamin C okanye uthathe isongezo kwangaxeshanye. IVitamin C inokunceda ekwandiseni isixa sesinyithi esifunxwa ngumzimba wakho. Zama ukucwina ilamuni entsha ngaphezulu kokutya okunotyebileyo ngentsimbi ukwandisa ukufunxeka.

Ukutya okuphezulu kwi-vitamin C kubandakanya:

• isitrasi
• amaqunube
• Imifuno emnyama, eluhlaza

I-Vitamin A kunye ne-beta-carotene, enceda umzimba wakho uvelise ivithamin A, inokukunceda umzimba wakho ukuba uthathe i-iron eninzi. Unokufumana ivithamini A kwimithombo yokutya kwezilwanyana, njengentlanzi kunye nesibindi. I-Beta-carotene ihlala ifunyanwa kwiziqhamo nemifuno ebomvu, emthubi kunye neorenji, ezinje:

• iminqathe
• isikwashi sasebusika
• ibhatata
• mangos

Unokuthatha izongezo ze vithamin A, kodwa qiniseka ukuba usebenza ngokusondeleyo nogqirha wakho ukufumana idosi ekhuselekileyo. Ukufumana ivithamin A eninzi kunokukhokelela kwimeko enokubizwa ngokuba yi-hypervitaminosis A.

Izinto ezinciphisa ukufakwa kwentsimbi

I-calcium evela kuzo zombini izongezo kunye nemithombo yokutya inokwenza kube nzima kumzimba wakho ukufunxa isinyithi. Nangona kunjalo, kubalulekile ukuba ungayiphelisi ngokupheleleyo i-calcium kuba sisondlo esibalulekileyo. Kuphephe nje ukuncedisa ikhalsiyam kwaye ungazami ukutya ukutya okune-calcium ngaphambi nasemva kokuthatha isongezo sesinyithi.

Ukutya okuphezulu kwi-calcium kubandakanya:

• yobisi
• iimbotyi zesoya
• iimbewu
• amakhiwane

I-Phytic acid ikwanokunciphisa ukufunxeka kwesinyithi komzimba wakho, ngakumbi ukuba awuyityi inyama. Nangona kunjalo, ichaphazela kuphela ukufunxwa kwesinyithi ngexesha lesidlo esinye, hayi imini yonke. Ukuba awuyityi inyama, zama ukunqanda ukutya ukutya okuphezulu kwi-phytic acid enokutya okune-iron.

Ukutya okuphezulu kwi-phytic acid kubandakanya:

• iminqwazi
• Amantongomane eBrazil
• iimbewu zeesame

Gcina ukhumbule ukuba, njenge-calcium, i-phytic acid yinto ebalulekileyo yesondlo engafanele isuswe ngokupheleleyo ekudleni kwakho.

Nini ukubona ugqirha

Ezinye iimeko ze-hemoglobin ephantsi azinakulungiswa ngokutya kunye nezongezo zodwa. Nxibelelana nogqirha wakho ukuba unayo nayiphi na kwezi mpawu zilandelayo ngelixa uzama ukunyusa inqanaba lakho le-hemoglobin:

• ulusu olukhanyayo kunye neentsini
• ukudinwa kunye nobuthathaka bemisipha
• ukubetha kwentliziyo okukhawulezayo okanye okungaqhelekanga
• intloko rhoqo
• Ukugruzuka rhoqo okanye okungachazwanga

Umgca wezantsi

Zininzi izinto onokuzenza ukuphakamisa ukubala kwe-hemoglobin yakho ngokutshintsha kokutya kunye nezongezo. Qinisekisa ukuba uhlala unxibelelana nogqirha wakho ngelixa uzama ukunyusa inani lakho le-hemoglobin.

Unokufuna unyango olongezelelekileyo, njengokufakwa intsimbi, ngakumbi ukuba ukhulelwe okanye unempilo engapheliyo.

Kuxhomekeka kwisizathu esingunobangela kunye notshintsho olwenzayo, kungathatha naphi na ukusuka kwiiveki ezimbalwa ukuya phantse kunyaka ukuphakamisa ubalo lwehemoglobin yakho.