Iron inodiwa pakubudisa hemoglobin uye myoglobin, mapurotini maviri ane oxygen. Saka, unoda kuwana dare rakawandisa mukudya kwako kuti uve nesimba rakakwana kuti uite zvinhu zvose zvaunoda kuita zuva rega rega.
Kana usingakwanisi kuwana iron yakakwana, uri pangozi yekugadzira nheyo-kushaya simba anemia, mamiriro ako apo masero ako matsvuku eropa haakwanisi kutakura okisijeni yakakwana kumasero ose mumuviri wako.
Vanhu vane uremu hwesimbi hunoshaiwa anemia vanogona kuva nechimwe chezviratidzo izvi:
- Kuneta
- Kushaya simba
- Zvinetso nekurangarira nekufunga
- Kunzwa kupisa
- Dzvuku, rurimi runoputika
Kuperesika kwesimbi kunogona kuitika kana iwe usingadyi zvakakwana zvesimbi-zvine zvokudya, kana kana uine dambudziko rekuunganidza dare. Vazhinji vakadzi vanoda iron yakawedzerwa kupfuura varume nekuda kweropa kurasikirwa kubva kumwedzi , uye vakadzi vane pamuviri vanoda iron yakawedzerwa kumucheche anowedzera. Kurasikirwa kweropa kunokonzerwa nemaronda kana zvimwe zvinetso zvekudya zvinogona kuunzawo kushayikwa kwesimbi kushaya anemia.
Kana iwe uine kushaya simba kwesimbi, iwe unofanira kuona mutano wehutano, uyo anogona kuronga kuongorora ropa kuti aone kana kusakwana kwesimbi chiri dambudziko kana kana pane zvimwe zvinokonzera. Usaedza kuongorora uye kuzvibata iwe pachako.
Vekudyara uye vegans zvingave zvakanyanya kutapira kushayikwa kwesimbi nokuti maitiro esimbi anowanikwa mumiti (inonzi kwete-heme iron) haigamuchiri pamwe neshemi yakawanikwa mune nyama, huku, uye hove (heme iron).
Zvisinei, iwe unogona kuwedzera huwandu hwenyika isiri heme inogadziriswa nekuwedzera zvokudya zvakapfuma mu vitamini C pane kudya kwako (somuenzaniso, kushumira nyemba dzakaoma nehupuru pepuru kana kunwa girazi rejisi rearangi rine plateti yesipinashi).
Inguva Yei Iron Inogona Kudya Zuva Rese
Zvose zvinoenderana nehutano hwako nezera rako. Varume vakuru vanoda ma 8 milligrams (mg) wesimbi pazuva, uye vakadzi vekare vanotakuraopausal vanoda 18 mg pazuva.
Vakadzi vanopfuura makore makumi mashanu bedzi vanoda chete 8 mg pazuva.
Kudya kudya kwakagadzikana uye zvokudya zvakawanda zvakanyanya mune simbi kazhinji ndiyo nzira yakanakisisa uye yakachengeteka yekudzivisa kupera kwesimbi. Nyama, huku, legumes, oyster, tuna, nyama yenguruve, marimu, misi miriwo yakaoma, tomato juzi, uye mbatatari zvose zvakanaka zvekudya zvesimbi.
Kutora Iron seDhiyabhorosi Supplement
Varume vakawanda nevakadzi ve postmenopausal vanowana dare rakakwana kubva kuzvokudya uye havafaniri kutora simbi kuwedzera kunze kwekugadzwa nehutano hwehutano. Utachiona hwepabonde nemaminerari zvinowanzova nesimbi uye vakadzi vane nguva yakaoma vangada kuwedzera iron.
Iwe unofanirwa kuchenjerera nesimbi kuwedzera. Usatora zvinopfuura 45 mg pazuva kunze kwekuti chiremba wako akuraire kuti utore zvakawanda. Chinhu chipi nechipi chakakwirira kudarika icho chinogona kutungamirira kusvina yesimbi.
Iron inowedzera inonyanya kuipa kune vanhu vane hemochromatosis, mamiriro ezvinhu umo kuwedzerwa kwesimbi kunowanikwa. Dare resimbi rinowedzera rinogona kukurumidza kuva chepfu kune vana vaduku, zvakare, saka zvigadzirwa zvesimbi zvinofanira kuchengetwa zvakasimba zvakaputirwa, mabhodhoro asina mwana.
Sources:
Nzvimbo dzeDaase Control uye Kudzivirira. "Simbi uye Kushaya Utsi." http://www.cdc.gov/nutrition/everyone/basics/vitamins/iron.html.
Office of Dietary Supplements, National Institutes of Health. "Dietary Supplement Factsheet: Iron." Http://ods.od.nih.gov/factsheets/iron/.