Ukudla okungu-9 okuhle kakhulu kwe-anemia

Ukuphila kahle

Phakathi kokuzama ukuphuza amanzi anele, udle imifino esidlweni ngasinye, futhi uthole ukuzivocavoca umzimba — iningi lethu alichithi isikhathi esiningi licabanga ngokufaka ukudla okunothe okwe-ayoni ekudleni kwethu. Yiphutha lelo. Insimbi esakhiweni esibalulekile. Ukungatholi ngokwanele kungaholela ezindabeni zezempilo, kufaka phakathi i-iron-defence anemia. Ngenhlanhla, ukufaka ukudla okunensimbi eningi kungasiza ekulweni nalesi simo.

Kungani insimbi ibalulekile?

Insimbi ibalulekile ekukhuleni nasekuthuthukeni komzimba wakho. Isetshenziselwa ukwenza i-hemoglobin, i-myoglobin, namanye ama-hormone. Iyabandakanyeka ekuthwaleni umoya-mpilo usuka emaphashini uye emzimbeni nasemisipheni. Lapho umzimba ungatholi i-ayoni eyanele, awukwazi ukukhiqiza inani lamaseli abomvu egazi adingekayo ukukugcina uphilile, kusho UStephanie Martin, DO , umhlinzeki ku-Clinical Concepts in Obstetrics eBrentwood, eTennessee.

Uma ungenayo i-ayoni eyanele, mhlawumbe ngeke ubone zimpawu ... ekuqaleni. Umzimba wakho uzosebenzisa insimbi egciniwe esibindini sakho, emsipheni, nasemisipheni yamathambo. Uma lokho sekuphelile, ungena ezigabeni zokuqala zokushoda kwe-iron anemia.

Kuyini ukushoda kwe-iron-anemia?

I-anemia yenzeka lapho umzimba wakho ungenzi amaseli abomvu anele enempilo noma amaseli egazi engasebenzi kahle. Uma kwenzeka kuba i-iron-defence anemia (IDA), ayikho insimbi eyanele emzimbeni ukukhiqiza amangqamuzana egazi abomvu anempilo. Lokho kuyinkinga ngoba i-iron isiza ukukhiqiza i-hemoglobin, ingxenye yamaseli abomvu egazi ethwala umoya-mpilo emzimbeni wakho wonke-yilokho okwenza igazi libe bomvu.

Ukushoda kwe-iron anemia kuvame ukwenzeka kancane kancane. Izimbangela ezivame kakhulu zifaka:

• Ukukhulelwa (ngoba amazinga akho wensimbi ayancipha ukunikeza i-hemoglobin yengane)
• Ukwehla kwegazi ekuhlinzweni noma ekulimaleni
• Ubunzima noma ukwehluleka ukumunca i-ayoni ekudleni
• Ukungadli ukudla okwanele okunothe ngensimbi.

Noma ungenayo i-anemia-deficiency anemia, i-iron iyimbiwa ebalulekile emzimbeni wakho, isiza ukukhulisa ukumelana nezifo.

Izimpawu zokushoda kwe-iron anemia

Uma unamazinga aphansi ensimbi noma i-iron-deficiency anemia, ungathola lezi zimpawu ezilandelayo:

• Ukukhathala
• Ukuphelelwa umoya
• Izandla nezinyawo ezibandayo
• Ubuhlungu besifuba
• Ukuphathwa ikhanda
• Izipikili eziphukile
• Ukuvuvukala
• Ubulukhuni olimini lwakho
• Izifiso zeqhwa
• Ukushaya kwenhliziyo okungajwayelekile
• Isikhumba esiphuzi noma esiphaphathekile
• Ukukhathazeka nokudangala

Kungenzeka futhi ukuthi ungabi nazimpawu nhlobo. Izinkinga zesikhathi eside we-anemia ongelashwa we-iron ungafaka izinkinga zenhliziyo, ingozi ephezulu yokutheleleka, noma izingqinamba ngesikhathi sokukhulelwa.

Udinga malini — futhi hlobo luni lwensimbi?

Ngenhlanhla, ukudla ukudla okune-iron kungasiza ekunciphiseni ubungozi bokushoda kwe-iron anemia. Akuyona yonke imithombo yensimbi eyenziwe ngokulingana, noma kunjalo. Kubalulekile ukuthi wazi ukuthi kunezinhlobo ezimbili zensimbi: i-heme ne-nonheme, kuchaza U-Elizabeth Beil , I-RDN. Ukudla kwezilwane, njengenyama ebomvu, ukudla kwasolwandle, nezinkukhu, kunezinhlobo zombili zensimbi futhi kumuncwa umzimba kangcono. Ukudla okungenayo i-heme akufuneki kahle emzimbeni futhi kufaka phakathi imithombo engeyona eyezilwane, njengamabele aqinisiwe nobhontshisi.

Akubona bonke abantu abadinga inani elifanayo lensimbi. I- izibonelelo zokudla ezinconyiwe (RDA) yensimbi yehlukile kwabesilisa nabesifazane. Emadodeni amadala, ngu-8 mg. Kwabesifazane abaneminyaka engu-19-50 ubudala, kodwa-ke, kungu-18 mg ukubika ngokulahleka kwegazi ngesikhathi sokuya esikhathini. Kwabesifazane abakhulelwe, i-RDA inyuka kakhulu, iye kuma-27 mg. Ngemuva kokunqamuka kokuya esikhathini, i-RDA yabesifazane yehlela ku-8 mg.

Ukudla okune-iron okune-9

Ngenkathi ukutholakala kwensimbi kungenzeka kube lula uma udla imikhiqizo yezilwane, njengoba enye inyama isetshenziselwa ukubhekela ingxenye enkulu ye-RDA yakho, ukufinyelela izinhloso zakho kuyenzeka kakhulu ngokudla izinhlobo eziningi zokudla okunezitshalo, okunothe ngensimbi. Lokhu kungukudla okuhle kakhulu kwe-anemia.

1. Inyama ebomvu

Isikhathi sokupheka i-hamburger — omunye wemithombo engcono kakhulu ye-heme inyama ebomvu. A Ukuphaka u-112-gram wenkomo yenkomo emuncu iqukethe u-2.7 mg wensimbi, noma u-15% wamanani wansuku zonke anconyiwe. I-heme iron enyameni ebomvu nayo inyusa ukumuncwa kwe-nonheme iron kusuka kokunye ukudla okudliwe ngasikhathi sinye, njengemifino eluhlaza.

2. Inyama yomzimba

Kungaba yisikhathi sokunonga imenyu yakho ngokudla okuthile komzimba. Lokhu kudla okunganakwa kakhulu, njengezibindi nezinso, kugcwele insimbi. I-ounce e-3 yokuphaka isibindi esenziwe nge-pan inesisindo esingu-5 mg wensimbi, noma cishe ingxenye yesithathu yokudla kwakho kwansuku zonke.

3. Ukudla kwasolwandle

Uma ungumlandeli wezinhlanzi, unenhlanhla. Ayinambitheki kahle kuphela, kodwa futhi ingumthombo ocebile wensimbi wokudla kwe-anemia. Ama-oysters kanye nezimbaza aphakeme kakhulu ngensimbi, kepha ama-scallops namasardard awaweli emuva kakhulu.

4. Inyama emnyama yeturkey

Uma kukhulunywa ngezinkukhu, ungalindi kuze kufike Ukubonga ukuze ujabulele i-turkey. Inyama emnyama evela kule nyoni iziqongo zensimbi, enesisindo ku 1.04 mg nge-gramu eyi-100 ngayinye.

5. IWundlu

Uma udinga ushintsho lwejubane kusuka ku-steak ejwayelekile, khetha ama-chops chops. Ama-gram ayi-100 kuphela wewundlu anama-1.6 mg ensimbi.

6. Isipinashi

I-superstar eluhlaza okotshani inensimbi ephezulu-i-100 mg inikeza i-iron engu-3.18 mg. Ngenkathi lokho kuzwakala njengesipinashi esiningi, imifino iyabuna kakhulu uma isiphekiwe.

7. Imifino

Akuzona nje kuphela ezisebenzelana nesabelomali, kepha imidumba efana nodali, ama-chickpeas, nobhontshisi kucebe nge-ayoni, ukudla okungenayo inyama okuwumthombo omuhle wensimbi engeyona insimbi yokudla kwe-anemia.

8. Tofu

Lokhu kungukukhetha okuqinile kwabadla izitshalo abafuna ukukhuphula ukudla kwabo kwensimbi, njenge-100 gram ekhishwa ngamaphakethe we-tofu ku-5.4 mg wensimbi.

9. Ukudla okuqinisiwe noma okunothile

Ukudla okufana nesinkwa, okusanhlamvu kwasekuseni kanye ne-oatmeal kuvame ukuqiniswa ngezakhi ezifana ne-iron. Lokhu kungaba ukugcwaliswa kwensimbi okuhle kubantu abalwela ukudla ukudla okwanele ngensimbi eyenzeka ngokwemvelo kubo.

Ukwandisa ukumuncwa ekudleni kwegazi

Ukuxuba nokufanisa ukudla kungakhuphula ukungena kwakho kwensimbi. Ngihlala ngincoma amakhasimende ami ukuthi ahlanganise umthombo wawo wensimbi novithamini C, kuchaza uBeil. Lokhu kungahle kubhanqe i-steak yakho ne-broccoli noma i-bell pepper, ube nesipinashi nesaladi le-citrus, noma uphuze ijusi le-orange ne-cereal yakho yasekuseni. UVitamin C uzothatha i-ayina-insimbi ayigcine ngendlela efakwa kalula emizimbeni yethu.

Futhi uma ungumuntu othanda ikhofi ngesidlo sasekuseni, kungahle kube yisikhathi sokushintsha umkhuba wakho. Aukuvala ikhofi netiye ngokudla nakho kuzobaluleka impela ngoba lokhu kunganciphisa ukumuncwa kwensimbi impela,Kusho uBeil. Ubisi, i-caffeine, izithako ze-calcium, nama-antacids konke kungathinta kabi ukumuncwa kwensimbi.

Ukubonana nodokotela nini

Uma ucabanga ukuthi ungaba namazinga aphansi ensimbi noma i-iron-deficiency anemia, kungcono ukubona umhlinzeki wakho wezokunakekelwa kwempilo ukuthi ahlolwe amazinga akho wensimbi. Ngokuya ngokuthi amazinga akho anjani, ukwenza izinguquko ekudleni kwakho kanye nokwandisa imithombo yensimbi kungahle kwanele.

Kepha uma ukwelashwa okwengeziwe kuyadingeka, izithako zensimbi yomlomo kuyindlela yokuqala yokwelashwa enconyiwe ngochwepheshe abaningi bezokunakekelwa kwempilo. Kubantu abaningi abane-anemia engenayo i-iron, i-oral iron ingahle yanele, kuchaza uDkt Martin. Kubantu abadala, u-100 kuya ku-200 mg wensimbi ye-elemental nsuku zonke isilinganiso esivamile, futhi kungcono ukubhanqa izithasiselo nokudla ukunciphisa ubungozi besisu esibuhlungu.

Kodwa-ke, izengezo zomlomo kungenzeka zingasebenzi kuwo wonke umuntu ophila nokushoda kwe-iron anemia. Kwezinye iziguli, insimbi yomlomo ingadala ukubekezelela imiphumela emibi, efana nesicanucanu nobuhlungu besisu, kusho uDkt Martin. Insimbi yomlomo nayo ingahluleka ukuthola impendulo egculisayo ngoba uhlelo lokugaya lunenkinga yokumunca. Uma izithako zensimbi zehluleka, insimbi efakwa ngaphakathi ingabekwa esikhundleni.

I-anemia yokushoda kwe-iron idinga ukunakekelwa okuqhubekayo ukuqinisekisa ukuthi amazinga wensimbi afinyelela futhi ahlala lapho kudingeka abe khona, ancike esimweni sesiguli nakwezinye izinto. Kungathatha isikhathi ukufinyelela emazingeni afanele, ngakho-ke yiba nesineke futhi ukhumbule — akukaze kusheshe kakhulu ukuqala ukwengeza ukudla okunothe kakhulu kwensimbi ekudleni kwakho.