Ukutya kwe-Anemia: ukutya okuvunyelweyo kunye nezinto onokuthi uziphephe (kunye nemenyu)

Ukulwa i-anemia, ukutya okune-protein, i-iron, i-folic acid kunye neevithamini ze-B ezifana nenyama, amaqanda, intlanzi kunye nesipinatshi kufuneka kusetyenziswe. Ezi zondlo zikhuthaza ukuveliswa kweeseli ezibomvu zegazi egazini, ezihlala ziphantsi xa uneanemia.

Ukutya okuqhelekileyo kuqulethe malunga ne-6 mg yesinyithi kwiikhalori ezili-1000, eziqinisekisa inani le-iron mihla le phakathi kwe-13 kunye ne-20 mg. Xa kukho naluphi na uhlobo lwe-anemia oluchongiweyo, eyona nto ifanelekileyo kukufuna isikhokelo kwingcali yesondlo ukuze uvavanyo olupheleleyo lwenziwe kwaye isicwangciso sesondlo silungelelaniswe neemfuno kunye nohlobo lwe-anemia umntu abonisiweyo.

 

Amaqanda ama-2 aqhekekileyo anepakethi enye ye-bolache umqholi wekrimu + 1 ijusi yesitrobheli yendaloI-4 thowusti nebhotolo yamandongomane + 1 tangerineI-snack yasekuseni1 apile + iiyunithi ezili-10 zamandongomaneIiyunithi ezili-10 zamandongomane eecashewIjusi ye-Beet ene-orenji + i-6 yamandongomaneIsidlo sasemini

1 i-steak edibeneyo kunye ne-1/2 indebe yerayisi, i-1/2 indebe yeembotyi ezimnyama kunye ne-lettuce, i-carrot ne-pepper saladi, i-1/2 indebe ye-dessert ye-strawberry

Iintlanzi ezibhakiweyo kunye neetapile + i-brussels ihluma isaladi ene-anyanisi egayiweyo ngeoyile yeoyile + i-1 dessert orangeI-1 fillet yesibindi se-anyanisi kunye ne-1/2 indebe yerayisi + i-1/2 indebe yeebhontshisi ezimdaka + isaladi eluhlaza kunye ne-beet + lemonade

Ukutya okusemva kwemini

I-avocado smoothie elungiswe ngobisi lwe-almond kunye nepunipoon ye-1 yehabileI-yogurt yendalo ene-30 yeegram zegranola engenashukelaIsandwich encinci encinci enesonka samasi kunye nezilayi ezi-2 zeavokhado + 1 iglasi yejusi yelamuniIsidlo sangokuhlwaIyunithi enye ye-tortilla yengqolowa enemicu yenkukhu + ilethisi kunye neetumato kunye neetyhubhu + 1 icephe le-guacamole (elungiselelwe ekhaya) + 1 i-dessert ephakathi yeorenjiI-1 i-steak edibeneyo + i-1/2 indebe ye-chickpeas + i-1/2 indebe yerayisi + i-1/2 indebe ye-broccoli enongwe nge-1punipoon yeoli yeoli + i-kiwi ephakathi ye-dessertI-1 fillet yentlanzi eyosiweyo + i-1/2 indebe yesipinatshi esiphekiweyo kunye ne-anyanisi, igalikhi kunye neoyile yomnquma + 1/2 indebe yerayisi + 1 isilayi sepapa

Ubungakanani obubandakanyiweyo kwimenyu buyahluka ngokobudala, isini, isenzo somzimba kwaye ukuba umntu unesifo esayanyaniswa naso, ke, eyona nto ilungileyo kukuba kuboniswane nesondlo ukuze kuvavanyo olupheleleyo lwenziwe kunye nesicwangciso sesondlo ngokwe kwiimfuno zomntu.

Ukongeza ekutyeni, ugqirha okanye ugqirha wezondlo unokujonga isidingo sokongeza i-iron kunye nezinye i-micronutrients ezinje nge-vitamin B12 okanye i-folic acid, kuxhomekeka kuhlobo lwe-anemia. Jonga iindlela zokupheka ezi-4 zokunyanga i-anemia.

Bona ezinye iingcebiso zokondla kule vidiyo ilandelayo ye-anemia: