Nzira Yokuwana Nayo Zvakakwana Iron uye Dzivisa Anemia
Kushayikwa kwesimbi kunowanzosangana nevatambi vechikadzi. Zvidzidzo zvakawanzoona kuti vatambi, kunyanya vatambi vechikadzi, vanowanzoshaya iron kana kupera.
Iron inokosha kumitambo. Icho chikamu che hemoglobin mumasero enyu matsvuku eropa anotakura okisijeni mumasero ako uye anotakura carbon dioxide kure. Uropi hunovimbawo nekutakura okisijeni, uye pasina iron yakakwana, uchawana zvakaoma kuisa pfungwa uye kunzwa kunzwa wakaneta uye uchigumburwa.
Iron inoshandiswawo kuti urambe uine utano hwakanaka hwemuviri. Kana iwe usina iron yakawanda iwe unogona kutarisana kune dzimwe nguva zvirwere.
Vatambi uye Utsotsi hweSimbi
Kubatanidzwa kwezvinhu zvinotevera kune vatambi vari pangozi yekushayikwa kwesimbi:
- Hazvikwanisi kugadzirwa kwezvokudya zvesimbi. Vatambi avo vanodzivisa nyama tsvuku vane dambudziko rekusangana nesimbi yemuviri inoda.
- Kuwedzera kwekuda kwesimbi. Kudzidzisa kwakakomba kunokurudzira kuwedzera kwemasero matsvuku eropa uye kugadzira midziyo yeropa uye kunowedzera kudiwa kwesimbi. (Kutengeswa kwefensi kwakakwirira kune vateereri vekutsungirira vanodzidzisa pamusorosoro).
- Kupera kwesimbi yakawanda. Kurasikirwa neropa kuburikidza nekukuvara, kana kuenda kumwedzi. Mukumhanya kwevatambi, 'kutsika kwetsoka' kukanganisa masero matsvuku eropa mumakumbo nekuda kwekumhanya panzvimbo dzakaoma nehombodo dzakashata dzinotungamirira kusirasi yesimbi. Pakupedzisira, nokuti simbi inorasikirwa nemhutu, kutuka kwakaoma kunokonzera ngozi yakawanda yekushaikwa.
Zviratidzo zvekushaya Iron uye Anemia
Zviratidzo zvekushaya simba kwesimbi zvinosanganisira kurasikirwa kwekutsungirira, kusagadzikana kusingaperi, kupera kwemaitiro emwoyo, simba rakaderera, kukuvara nguva dzose, chirwere chinoramba chichiitika, uye kurasikirwa kwechido mune zvekurovedza uye kusagadzikana.
Zvimwe zviratidzo zvinosanganisira kusava nechido uye kuwedzera kwechiitiko uye nguva yehutano uye zvirwere. Zvakawanda zvezviratidzo izvi zvinowanzosvika pakuwedzera-kudzidziswa, saka kuora mwoyo kwakanyanya. Iyo chete nzira yakarurama yekuziva kuti inoshaya ndeye kuongorora ropa kuti uone nzvimbo yesimbi. Kana iwe uchinge uine humwe hwezviratidzo pamusoro apa, uye iwe uri mune imwe yenjodzi dzakanyanya, unofanirwa kushanyira chiremba wako kubasa rebasa.
Kana chiremba wako anotsigira kushayikwa kwesimbi , iye achakurudzira kuwedzerwa mune zvokudya zvako zvekudya. Kana kushayikwa kwako kwakaoma, iwe unogona kuwedzera zvidimbu. Usamboshandisa zvigadzirwa zvesimbi kana kunze kwekutarisirwa kwachiremba wako, sezvo iron yakawandisa inogona kukonzera kukanganisa kusinganzwisisiki uye njodzi yakanyanya yekenza uye chirwere chemwoyo .
Zvakanaka Sources ye Iron
I RDA yevakadzi nevechiri kuyaruka ine mamiriyoni gumi pazuva. Varume vanofanira kudya 10 mg. Vatambi vatsungirira vangada zvishoma. Iwe unogona kuwana simbi mune zvose zvipenyu uye zvekudya zvezvirimwa, asi simbi mumhuka dzinobva kune mhuka ine kuwedzera kwemazana anenge 15 muzana, zvichienzaniswa ne5 kubva muzana yemiti. Nokudaro nzira inonyanya kuwedzera yekuwedzera yehuni ndeyokudya michina yemhuka yakadai seyakatsvuka nyama yakatsvuka, huku kana hove kana chiropa. Iwe unogonawo kuwedzera huwandu hwesimbi muzvokudya iwe unodya nekubika ne cast cast iron (kunyanya kana kubika acidic foods).
Kudyidzwa kwesimbi kubva chero zvipi zvazvo zvekudya, zvigadzirwa kana mhuka, zvakaderera kana zvichienda pamwe chete pakudya ne caffeine. Calcium uye zinc zvinoderedzawo kukwanisa kwomuviri kuti itore dare. Kunyange zvakadaro kuwedzera michero (michero yemicrose kunyanya), kudya kunowedzera kushandiswa kwesimbi . Mhando dzakanakisisa dzesimbi muzvokudya dzinosanganisira: Lean tsvuku dzenyama, zvigadziri zvakasimbiswa zvekudya zvokudya zvemasikati, marimu, nemafuta, (akabatanidza izvi nezvikafu zvine mavitamini C ).
Zvimwe zvakawanda zveruzivo chengetai iyi Chart Iron Rich Foods .
> Sources:
> Alaunyte I, Stojceska V, Plunkett A .. "Iron and the Athletic Athletic: Review of Dietary Treatment Methods for Improving Iron Status and Performance Performance." J Int Soc Sports Mushonga. 2015 Nhasi 6: 12: 38. doi: 10.1186 / s12970-015-0099-2. > eCollection > 2015.
> Ko Iron-Inoshaiwa Anemia Inotariswa Sei? National Heart, Lung, uye Blood Institute, March 26, 2014.