Kana iwe uri mumwe wevanhu vazhinji vane dambudziko rehutachiona vanonzwa kuneta , kana kuti kurasikirwa nevhu , bvunzo yekushaiwa kwesimbi-inoteverwa neropa rekuongorora - rinogona kuva iro rinotanga kufamba mumugwagwa wekuwedzera simba, uye kurwisana nevhudzi kurasikirwa .
Maererano naDkt. Cathy Carlson-Rink, "Kuneta ndechiratidzo chinowanzoonekwa chekushaiwa kwesimbi - kushayikwa kunobata 25% yevakadzi vose muNorth America."
Kuti uone kana iwe uine kukwana kwesimbi , pindura "hongu" kana "kwete" kumibvunzo inotevera:
- Wakaneta here, kana unoshayiwa simba?
- Iwe uri mucherechedzo here?
- Iwe une mazhenje erima pasi pako?
- Iwe une unyanzvi hwakakunda here?
- Iwe wakagadzikana neminwe misoro uye / kana bvudzi rakakosha?
- Iwe une nguva shomanana yekufema nekushingaira here?
- Inonzwa sokuti iwe unenge uchinge uri kupera here kana kuti mwoyo wako uchimhanya?
- Une nguva yakaoma yekuisa pfungwa here?
- Iwe unotambura nechezizinesi kana kuputika munzeve dzako here?
- Ndimi rurimi rwako, maramu uye / kana miromo yemukati isina tsvuku kudarika nguva?
- Iwe unowedzera zvirwere here?
- Rurimi rwako rwakasuruvara, ruchivhiringidzika, kana rusingaregi nyore?
- Unoshuva here kana kutodya simashi, ice, ivhu kana tsvina?
- Ko chido chako chakaderera here?
- Iwe unotambura nemusoro wakaora musoro kana makumbo asingagumi here?
- Unodya zviduku here zvina makapu yemiriwo zuva nezuva?
- Uri wezvinomera kana vegan here?
- Wakambove uchigara uchingorasikirwa nekudya here?
- Iwe une nguva yakanyanya kuneta yokuenda kumwedzi here?
- Iwe unogara uchinetseka here?
- Iwe une musoro musoro usingagumi here?
Kana wakapindura "hongu" kune mibvunzo mitatu kana kupfuura, unofanira kuva nesimbi yako ne ferritin (yakachengetedzwa yesimbi) maitiro akaongororwa.
Uye chero chirwere chetachiona chinenge chiine pamuviri, kana kuti ndiani anochera bvudzi, zvakanyanya (mumusoro wako wose, kana kunyange muviri wako), inofanira kuva nesimbi uye ferritin akaongorora.
(Ferritin inofanirwa kuva mumusoro we 25 percentile wechirangariro chekutsvaga kubatsira kudzivisa kupera kwesimbi yakasanganiswa nevhudzi bvudzi.)
Kuperesika kwesimbi kunokuita kuti uneta nokuti dare rinodiwa kuti muviri wako uite hemoglobin. Hemoglobin ine chikamu chemasero matsvuku eropa anobatsira kuparadzira oksijeni mumuviri wose. Kana uine uwandu hwesimbi hwakadzika, hemoglobin yakaderedzwa, uye hapachina oxygen shoma inowanikwa, iyo inogona kuita kuti uwedzere.
Kuwedzera Iron kune Zvokudya Zvako
Nzvimbo dzakakwirira kupfuura dzose dzesimbi dzakatsvuka nyama uye nhengo nyama, zvakadai seropa uye giblets. Zvimwe zvekudya zvakagadzirwa nesimbi-izvo zvaunogona kuwedzera pakudya kwako kuti ubatsire simbi dzinosanganisira:
- nyama yenguruve
- huku
- hove (oysters, mussels, clams)
- mazai
- chickpeas
- Mbeu dzomukati, mbeu sesame
- lentils
- michero yakaomeswa semasambiringa / apricots
- chine-yakasimbiswa chingwa, pasta uye zviyo
Zvokudya zviviri zvesimbi-rich- oybeans nesipinashi-zvingave zvisina kuva nehutano-hukama. Tarisa kuwanda kwezvinhu zve soy, sezvo zvinogona kuderedza utachiona hunoshanda. Uye iva nechokwadi chekutya kana kubika sipinashi kuti usadzivirire goitrogenic (goiter-kukura uye utachiona-kunonoka) simba .
Kana dare rako risina kuwedzera uye iwe wakaedza kuwedzera zvinhu zviri pamusoro apa mukudya kwako, iva nechokwadi kuti hauna kunwa kofi / tei pamwe chete nezvokudya zvako. Uyewo, usadya kudya kwe calcium yakawanda nemafuta ako e -iron , sezvo calcium yakawanda yekudya inokanganisa kuvhara kwesimbi.
Kuwedzerazve Nesimbi
Dzimwe nguva kuwedzera zvikafu zvakapfuma zvakakosha hazvina kukwana uye kuwedzera kunogona kudiwa. Taura nachiremba wako maererano nehapa yakakodzera yesimbi.
Iwe unogona kutora rutensi yako yesimbi ye vitamini C. Izvi zvinobatsira kusungira kune dare muzvokudya. Kuva nemavitamini B-6, B-12, folic acid uye mhangura inobatsira muviri kuti uwane iron.
Iron inowedzera zvinogona kukonzera kuvhiringidza, kurutsa kana chirwere , asi vamwe vanhu vanoona kuti mafomu emvura ayo, kunyanya, fomu yemvura inozivikanwa seFlordix, inogona kubatsira nehutano hwehutano hwemudumbu.
Pamusoro pezvose, yeuka kuti unofanirwa kubvumira kwemaawa matatu kusvika mana kubva pakati pekutora chero dhi rezvekuwedzera uye kutora utachiona hwemapiritsi ekuchinja.
Kana uchitorwa zvakanyanya pamwe chete, simbi inowedzera inogona kudzivisa kukwanisa kwemuviri kubata utachiona hwemishonga inoshandiswa mishonga.