Cishe uke wazizwa sengathi awunawo ngisho namandla okukhuphuka izitebhisi, noma ukuthi ukukhathala kukunqobe ngesikhathi uvuka. Ngokuvamile, lokhu akusikho ukucindezeleka nje kuphela; umzimba wethu usitshela ukuthi asinayo i-iron yokukhiqiza i-hemoglobin , iphrotheni ebalulekile ephethe ukuthutha umoya-mpilo kuzo zonke izingxenye zomzimba wethu.
Uma amazinga ale mineral ehla isikhathi eside, singagcina sesithola lokho odokotela abakubiza ngokuthi i-anemia yokuntuleka kwensimbi . Akuyona ihlaya, njengoba kuthinta ngqo amandla ethu, impilo yezinzipho zethu, ngisho nesikhumba sethu. Izindaba ezinhle ukuthi, ngokulungiswa okumbalwa enqoleni yethu yokuthenga nangokwazi ukuhlanganisa ukudla, singakulungisa lokhu ngokwemvelo.
Iyini ngempela insimbi futhi isetshenziselwani?
Kalula nje, i-iron iyinto ebalulekile esetshenziswa njengenjini yokuthuthwa komoya-mpilo, ngenxa yokwakheka kwe -hemoglobin ne-myoglobin . Ngaphandle kwayo, amaphaphu ethu abengeke akwazi ukusabalalisa umoya-mpilo kahle kuwo wonke umzimba, okuzosishiya sizizwa sikhathele futhi sinenkungu.
Ngaphandle kokuvimbela i-anemia, le minerali ibalulekile ekukhiqizweni kwama-hormone kanye nokugcinwa kwezicubu ezixhumeneyo. Uma kukhona ukuntuleka kokudla okunempilo, kuvamile kakhulu ukubona ukuphaphatheka, izinzipho eziqhekeka, kanye nokukhathala okuqhubekayo okungaqedwa ukulala, njengoba ukusebenza ngokomzimba nangokwengqondo kwehla.
Izinhlobo zensimbi: akuyona yonke into ekhazimulayo eyigolide (futhi yonke insimbi ayimuncwa ngokulinganayo)
Kubalulekile ukuqonda ukuthi kunezinhlobo ezimbili zensimbi ekudleni kwethu, nokuthi umzimba awuzicubunguli ngendlela efanayo. Ngakolunye uhlangothi, sinensimbi ye-heme, evela ezilwaneni , umzimba wethu oyimunca kalula nangendlela ephumelelayo.
Ngakolunye uhlangothi, sithola i-non-heme iron, etholakala emifinweni . Nakuba inempilo kakhulu, ukumuncwa kwayo kuyinkimbinkimbi kakhulu futhi akubikezeleki. Ukuze kusizwe umzimba ukuyimunca ngempumelelo, icebo liwukuyihlanganisa ne-vitamin C noma uhlobo oluthile lweviniga, olusebenza njengezinto ezibangela ukucindezeleka ukusiza i-mineral ukuthi idlule kalula egazini.
Ukudla okungcono kakhulu kokuqinisa ukudla kwakho
Uma ufuna ukulwa ne-anemia noma ukugcina amazinga aphezulu amandla, kukhona ukudla okuthile okufanele kube yizinto eziyinhloko ekhishini lakho. Nazi izinhlobo zokudla ezinamandla kakhulu:
- Inyama ebomvu ne-viscera: Isibindi senkomo yisona esiyinhloko, sihlinzeka cishe ngo-14 mg ngamagremu ayi-100. Ezinye izinketho njengezinso, inhliziyo, noma ngisho ne-black pudding (ngenxa yegazi) ziyimithombo emihle kakhulu ye-heme iron. Kodwa-ke, kungcono ukudla isibindi ngokulinganisela, mhlawumbe kanye njalo emavikini amabili, ngenxa yobuningi bayo bokudla okunomsoco.
- Inhlanzi yegobolondo: Ama-clam, ama-mussels, nama-cockle kuyimithombo yensimbi enamandla kakhulu futhi atholakala kalula kakhulu. Ngaphandle kokusiza nge-anemia, asinika... i-zinc ne-iodinekubalulekile ohlelweni lokuzivikela komzimba.
- Imifino eyomile: I-Las Ama-lentile ayizinto zakudalaKodwa ubhontshisi kabhontshisi, ubhontshisi we-pinto, nobhontshisi omhlophe nakho kuyafaneleka. Kunikeza cishe u-3,3 mg ku-100 g okuphekiwe futhi kuyisisekelo esifanele sokudla kwemifino, uma nje kuhambisana nesithelo se-citrus.
- Amaqanda: Ikakhulukazi, i-yolk yilapho ingcebo ifihlwe khona, equkethe kufika ku-7 mg ngamagremu ayi-100. Ziyindlela enhle kakhulu yabadlali ngenxa yokuhlanganiswa kwazo kwe- iphrotheni nensimbi esezingeni eliphezulu.
- Imifino enamahlamvu aluhlaza: Isipinashi kanye ne-chard yaziwa nge-folate kanye ne-vitamin K yazo, kanye nokunikeza i-non-heme iron (cishe i-2,7 mg ngamagremu ayi-100), efanelekile kumasaladi noma kuma-stir-fries.
- Amantongomane nembewu: Ama-pistachio namanye amantongomane anikeza phakathi kuka-3 no-5 mg wensimbi, okwenza kube ukudla okulula okuphelele kwabesifazane. qinisa ukuhlinzekwa kwamandla phakathi nosuku
- I-algae kanye nokudla okumnandi: I-Spirulina iyamangalisa, inikeza kufika ku-28,5 mg ngamagremu ayi-100. Ingafakwa kalula kuma-smoothie noma ithathwe ngama-capsule. I-Quinoa nayo iyindlela ehlukile eqinile esekelwe ezitshalweni.
- Isithelo esiphelelwe amanzi: Ama-apricot omisiwe amahle kakhulu ngoba ahlanganisa i-iron ne-vitamin C. Ungakhetha futhi amadethi, amakhiwane noma omisiwe ukuze uthole amandla asheshayo.
Amasu okuhlanganisa insimbi empilweni yakho yansuku zonke
Kulabo abangebona abalandeli abakhulu benyama yezitho zomzimba, kunezindlela ezilula zokufaka lezi zakhi ekudleni kwakho. Inketho ewusizo ukukhetha izithasiselo zokudla uma inqubo yakho ingakuvumeli ukuthi ufinyelele amazinga adingekayo, yize ochwepheshe behlala bencoma ukuthi ukudla okuphelele kubekwe phambili.
Icebiso elibalulekile ukuhlanganisa ukudla okunempilo. Isibonelo, uma udla amalentili, gwema ikhofi noma itiye ngokushesha ngemva kwalokho (njengoba kuvimbela ukumuncwa) bese ukhetha ijusi le-orange noma le-kiwi . Le nhlanganisela yensimbi esuselwe ezitshalweni kanye ne-vitamin C iyisihluthulelo sokuqinisekisa ukuthi i-mineral ayilahleki endleleni futhi ifinyelele emaseli akho.
Ukudla ukudla okuhlukahlukene okuhlanganisa amaprotheni ezilwane, ubhontshisi kanye nemifino, kanye nokusebenzisa izithelo ze-citrus ukuthuthukisa ukuhlanganiswa, kuyindlela ephumelela kakhulu yokugcina i-hemoglobin emazingeni afanele kanye nokuvalelisa ekukhathaleni okungapheli.
