Kudya zvokudya zvakakodzera kunogona kukubatsira iwe kurapa anemia
Mhando dzakasiyana dzeanemia dzinogona kuitika panguva yekurapa kenza. Rudzi rwakanyanya kunyanya kukonzerwa nechirwere chehutachiwana hutsvina kushaya anemia . Mune iron kusakwanira anemia, masero ako matsvuku eropa haaine iron yakakwana kuti atakure okisijeni zvakanaka. Kushayikwa kwesimbi kunogona kukusiya iwe uchinetseka, uchifema, wakaneta, uye uchioneka wakatsvuka, pakati pezvimwe zviratidzo.
Kana chiremba wako achifungidzira iwe une chirwere chepachirema, vanozoita ropa rakazara kuverenga (CBC) uye chengetedza ma hemoglobin uye hematocrit levels.
Kuwedzera Hutori-Zvokudya Zvakawanda Zvokupinda Muzvokudya Zvako
Kana iwe uchiziva kuti chirwere chako chinokonzerwa nesimbi yakaderera, zvimwe zvisarudzo zvekudya zvinogona kubatsira muviri wako kuwana iron iyo inoda. Kunyange kana boka rako rezvehutano richikurudzira kuti usashandise simbi kuwedzera, kudya kudya kwakagwinya, kupfuma kwakave kwakachengeteka uye kunogona kubatsira muviri wako kurapa nekudzoka.
Nzombe uye zvimwe zvekudya zvemhuka zvine zvakawanda zvesimbi. Iyo yakasviba nyama yacho, zviri nani iyo inobva kune iron. Semuenzaniso, steak iro rima risvibira risati ravira risati rabika richave nesimbi yakawanda. Dark turkey nyama ine iron yakawanda kudarika chiedza turkey nyama. Zvizhinji zvezvokudya zvezvipfuwo zvine zvimwe zvesimbi. Kana iwe ukadya nyuchi, nyama yenguruve, huku, hove, kana chero imwe nyama, kubika nyama zvachose kuderedza ngozi yekudya chepfu.
Kana iwe usingakwanisi kana usingadi kudya zvipfuwo zvekudya, iwe unogona kufunga nezvekudya zvimwe zvakagadzirwa nesimbi-rima zvakadai se:
- Vegetable. Tarisa magiravi ane mashizha akadai se broccoli, sipinashi, kare, turnip magreens, uye collards; mbatata nedehwe; lima bean; bhinzi bhinzi; nyemba dzakadai semafuta, dema, navy, etc ;; uye tomato muto.
- Zvibereko. Sarudza michero yakaita seyakadywa maapricots, maonde akaomeswa, mazambiringa akaomeswa, prunes, uye prune juice.
- Zviyo. Sarudza simbi-yakasimbiswa-zviyo zvezviyo zvechingwa, pasita, rizi, uye zviyo. Nyora mabhii ezvokudya uye utsvake chingwa uye zviyo zvine 20% kana kupfuura zvekukosha kwezuva nezuva kwesimbi.
- Nuts uye mbeu. Zvose marimu nembeu zvine zvimwe zvesimbi. Edzai mapeji, mashese, mbeu yezuva, maruva, uye maamondi. Nye butters uyewo ine dare.
- Blackstrap molasses. Kunyange zvazvo isati iri chisarudzo chekudya, tsvina yemaslasses ine yakawanda yesimbi. Edzai pazviyo zvinopisa, zvakadai sewaatmeal. Kana iwe uchida tora, iva ne spoonful nguva ipi zvayo kuti uwedzere dare muzvokudya zvako.
Dzimwe Nzira Dzokuwana Zvakawanda Iron
Kunze kwekuchinja kushanduka kwako, pane dzimwe nzira dzekutora yakawedzerwa yakawanda kune masero ako matsvuku eropa, izvi zvinosanganisira:
- Kubika ne-cast-iron. Tenda kana kwete, chikafu chako chinogadzira simbi kubva pamadziro ematare nemataini. Izvi zvinonyanya kushanda zvakanaka nezvokudya zvechidimbu, zvakadai samamatisi, uye tomato-based sauces.
- Enda kune "C." Vitamin C inobatsira muviri wako kuti uwane iron kubva pane zvokudya zvaunodya. Semuenzaniso, kuva nemuji wearangi (kwete calcium-yakasimbiswa) nekudya kunobatsira muviri wako kupinda mune imwe iron.
- Chengetedza calcium yako. Calcium inoita kuti zvive zvakaoma kuti muviri wako uwane iron. Usatora simbi kuwedzera kana kudya nyama-yakawanda yekudya nemukaka, zvimwe zvekudya-calcium-rich, kana calcium supplement . Zvakanaka kuti udye kudya kwe-calcium, ingova nechokwadi kuti unavo panguva dzakasiyana-siyana kupfuura kudya kwako kwe-iron-rich supplement.
- Itai kuti mupe coffee, tei, uye soda. Izvinwiwa izvi zvinoita kuti zvive zvakaoma kuti muviri wako uwane iron. Usatora simbi kuwedzera kana kudya kudya-fuma yakawanda nekofi, tei, kana soda.
- Dzokai zviyo zvepamusoro-fiber. Zvokudya zvakasvibiswa neFiber, zvakadai sezviyo zvegorosi, zvive zvakaoma kuti muviri wako uwane iron. Usatora simbi kuwedzera kana kudya michero yakawanda-fuma apo uchinge uchinge uine huwandu hwakawanda hwezviyo.
- Siri iron inowedzera. Kana chiremba wako akaraira simbi kuwedzera uye vanokudzivirira kana kuvhiringidza dumbu rako, edza kutora faira-yakasununguka fomu yesimbi. Tarisa chimwe chinonzi "Slow Fe" kana "Slow Iron".
Nguva Yokutora Iron Supplement
Kana iwe uine chirwere chekushaya ropa, bvunza sangano rako rekutarisira utano kana iwe uchida simbi kuwedzera. Kana iwe uchitemerwa kuti dare rinowedzera, iva nechokwadi chekutora rudzi rwesimbi yako muviri unogona kushandisa zvakanakisisa.
Dare rakanaka rinowedzera rine ferrous sulfate, ferrous gluconate, ferrous ascorbate, kana ferric ammonium citrate. Chengetedza iyo mavara uye tora add supplement iyo ine imwe yemhando idzi dzematare. Mune zvimwe zviitiko, simbi inogona kudzokororwa mukati-kati (IV).
Hasi dzose anemias dzinobatana nekushayikwa kwesimbi, saka bvunza chiremba wako usati watora dare rinowedzera. Munowanzo, iwe unofanira kugara uchitaura nezvezvimwe zvipfeko zvekudya uye kupfuura-the-counter mishonga yaunoshandisa nachiremba wako. Izvi zvinonyanya kukosha sezvo mamwe ekuwedzera uye mishonga inogona kukanganisa mamwe mishonga yaungatora. Zvakanakisisa kuva wakachengeteka uye kuwana chisimbiso chechiremba wekubvumirana usati washandisa zvinhu izvi.
Chinhu chinonyanya kukosha chaunogona kuita kuti ubate chero chirwere chipi nechipi chinokonzerwa nehutano iwe unogona kutarisana panguva yekenza ndeyekutora mishonga yako sezvaunorayirwa. Bato renyu rekuchengetedza hutano richasarudza kuti mishonga ipi, kana iripo, yakakodzera kubata chirwere chako chemaemia. Kana iwe wakarongerwa mushonga uye ruzivo rwemigumisiro inoita kuti zvibvirire kuramba uchiitora, tumira chiremba wako pakarepo uye uvazivise.
Sources:
American Dietetic Association, Oncology Nutrition Dietetic Practice Group. The Clinical Guide to Oncology Nutrition , 2nd Edition. Eds. Elliott L, Molseed LL, McCallum PD, Grant B.
USDA National Nutrient Database ye Standard Reference.