Insimbi ekudleni

I-iron iyiminerali etholakala kuwo wonke amaseli omzimba. I-Iron ibhekwa njenge-mineral ebalulekile ngoba iyadingeka ukwenza i-hemoglobin, ingxenye yamaseli egazi.

Umzimba womuntu udinga insimbi ukwenza amaprotheni athwala umoya-mpilo i-hemoglobin ne-myoglobin. I-hemoglobin itholakala kumaseli abomvu egazi. I-Myoglobin itholakala emisipheni.

Imithombo yensimbi ehamba phambili ifaka phakathi:

• Ubhontshisi obomile
• Izithelo ezomile
• Amaqanda (ikakhulukazi amaqanda amaqanda)
• Izinhlamvu ezi-iron-fortified
• Isibindi
• Inyama ebomvu ebomvu (ikakhulukazi yenkomo)
• Ama-oysters
• Izinkukhu, inyama ebomvu ebomvu
• Uhlobo lwenhlanzi
• I-Tuna
• Izinhlamvu eziphelele

Inani elilinganisiwe lensimbi liyatholakala nakuwundlu, ingulube ne-shellfish.

Insimbi evela emifino, izithelo, okusanhlamvu, kanye nezengezo kunzima ukuthi umzimba umunce. Le mithombo ifaka phakathi:

Izithelo ezomile

• Ithena
• Omisiwe
• Amabhilikosi

Imidumba:

• Ubhontshisi weLima
• Ubhontshisi weSoya
• Ubhontshisi omisiwe nophizi
• Ubhontshisi wezinso

Imbewu:

• Ama-alimondi
• Amantongomane aseBrazil

Imifino:

• I-broccoli
• Isipinashi
• Kale
• Ama-Collards
• I-asparagus
• Imifino yedandelion

Izinhlamvu eziphelele:

• Ukolweni
• Amabele
• Oats
• Irayisi elinsundu

Uma uhlanganisa inyama enomzimba omncane, inhlanzi, noma inkukhu nobhontshisi noma imifino emnyama enamahlamvu esidlweni, ungathuthukisa ukumuncwa kwemithombo yemifino yensimbi kuze kube kathathu. Ukudla okunothe ku-vitamin C (njengamawolintshi, ama-strawberry, utamatisi namazambane) nakho kukhulisa ukumuncwa kwensimbi. Ukupheka ukudla ku-cast-iron skillet nakho kungasiza ekukhuphuleni inani lensimbi enikeziwe.

Okunye ukudla kunciphisa ukumuncwa kwensimbi. Isibonelo, ama-black black or pekoe teas aqukethe izinto ezihlanganisa insimbi yokudla ngakho-ke ngeke isetshenziswe ngumzimba.

IZINGA ELISEZANSI

Umzimba womuntu ugcina insimbi ethile ukuze ungene esikhundleni sanoma yini elahlekile. Kodwa-ke, ileveli yensimbi ephansi isikhathi eside ingaholela ekushoneni kwe-iron anemia. Izimpawu zifaka ukungabi namandla, ukuphefumula okuncane, ikhanda elibuhlungu, ukucasuka, isiyezi, noma ukunciphisa umzimba. Izimpawu zomzimba zokushoda ngensimbi ulimi oluphaphathekile nezipikili ezimise okwezipuni.

Labo abasengozini yezinga eliphansi lensimbi kufaka:

• Abesifazane abaya esikhathini, ikakhulukazi uma besezikhathini ezinzima
• Abesifazane abakhulelwe noma abasanda kuba nengane
• Abagijimi bamabanga amade
• Abantu abananoma yiluphi uhlobo lokopha emathunjini (isibonelo, isilonda esophayo)
• Abantu abavame ukunikela ngegazi
• Abantu abanezimo zesisu ezenza kube nzima ukuncela izakhamzimba ekudleni

Izingane nezingane ezisencane zisengozini yokuthola insimbi ephansi uma zingakutholi ukudla okufanele. Izingane ezihamba ekudleni okuqinile kufanele zidle ukudla okune-ayoni. Izinsana zizalwa zinezinsimbi ezanele ukuhlala cishe izinyanga eziyisithupha. Izidingo zensimbi ezengeziwe zosana zihlangabezana nobisi lwebele. Izinsana ezinganceliswa ibele kufanele zinikezwe isengezo sensimbi noma ifomula lezinsana eliqiniswe ngensimbi.

Izingane eziphakathi kweminyaka engu-1 no-4 zikhula ngokushesha. Lokhu kusebenzisa insimbi emzimbeni. Izingane zale minyaka kufanele zinikezwe ukudla okune-iron noma isengezo sensimbi.

Ubisi luwumthombo ompofu kakhulu wensimbi. Izingane eziphuza ubisi oluningi futhi zigweme okunye ukudla zingahlaselwa "i-anemia yobisi." Kunconywe ubisi olunconywayo izinkomishi ezi-2 kuya kwezi-3 (480 kuya ku-720 milliliters) ngosuku ezinganeni.

INTSIMBI ENINGI KAKHULU

Isifo sofuzo esibizwa nge-hemochromatosis sithinta amandla omzimba wokulawula ukuthi ingakanani insimbi efuthwe. Lokhu kuholela ekuthini kube nensimbi eningi kakhulu emzimbeni. Ukwelashwa kuqukethe ukudla okunensimbi ephansi, akukho izithasiselo zensimbi, kanye ne-phlebotomy (ukususwa kwegazi) njalo.

Akunakwenzeka ukuthi umuntu angathatha insimbi eningi kakhulu. Kodwa-ke, izingane kwesinye isikhathi zingathola ubuthi bensimbi ngokugwinya izithasiselo eziningi zensimbi. Izimpawu zobuthi bensimbi zifaka:

• Ukukhathala
• I-Anorexia
• Isiyezi
• Isicanucanu
• Ukuhlanza
• Ubuhlungu bekhanda
• Ukwehla kwesisindo
• Ukuphelelwa umoya
• Umbala ompunga esikhunjeni

IFood and Nutrition Board e-Institute of Medicine incoma okulandelayo:

Izinsana nezingane

• Ngaphansi kwezinyanga eziyisithupha: 0.27 milligram ngosuku (mg / ngosuku) *
• Izinyanga eziyi-7 kuya onyakeni ongu-1: 11 mg / ngosuku
• Iminyaka eyi-1 kuye kwengu-3: 7 mg / usuku *
• Iminyaka emi-4 kuya kwengu-8: 10 mg / ngosuku

I-AI noma Ukudla okwanele

Abesilisa

• Iminyaka eyi-9 kuye kwengu-13: 8 mg / ngosuku
• Iminyaka eyi-14 kuya kwengu-18: 11 mg / ngosuku
• Ubudala 19 nangaphezulu: 8 mg / ngosuku

Abesifazane

• Iminyaka eyi-9 kuye kwengu-13: 8 mg / ngosuku
• Iminyaka eyi-14 kuye kwengu-18: 15 mg / ngosuku
• Iminyaka eyi-19 kuye kwengu-50: 18 mg / ngosuku
• 51 nangaphezulu: 8 mg / ngosuku
• Abesifazane abakhulelwe babo bonke ubudala: 27 mg / ngosuku
• Abesifazane abagqokisayo abaneminyaka engu-19 kuye kwengu-30: 9 mg / ngosuku (iminyaka engu-14 kuye ku-18: 10 mg / ngosuku)

Abesifazane abakhulelwe noma abakhiqiza ubisi lwebele bangadinga amanani ahlukile ensimbi. Buza umhlinzeki wakho wezempilo ukuthi yini ekufanele.

Ukudla - insimbi; I-Ferric acid; I-asidi eyisihibe; UFerritin

• Izithako zensimbi

UMason JB. Amavithamini, umkhondo wamaminerali, namanye ama-micronutrients. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-25. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 218.

Maqbool A, Parks EP, Shaikhkhalil A, Panganiban J, Mitchell JA, Stallings VA. Izidingo zokudla okunempilo. Ku: Kliegman RM, St Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. Incwadi kaNelson Yezingane. Umhlaka 21. IPhiladelphia, PA: Elsevier; 2020: isahluko 55.