Izeluleko ezi-3 ezilula zokwelapha i-anemia
-Delile
- 1. Yidla ukudla okusansimbi ngaso sonke isikhathi sokudla
- 2. Yidla izithelo ezine-esidi ngokudla
- 3. Gwema ukusetshenziswa kokudla okune-calcium eningi
Ukwelapha i-anemia, kuyadingeka ukwandisa inani le-hemoglobin egazini, okuyisakhi segazi elihambisa umoya-mpilo ezingxenyeni ezihlukene zomzimba.
Enye yezimbangela ezivame kakhulu zokwehla kwe-hemoglobin ukungabikho kwensimbi emzimbeni futhi, ngakho-ke, ukwandisa ukusetshenziswa kokudla okunothile kulesi sithako kuyindlela enhle kakhulu yokwenza ngcono ukwelashwa okuboniswe ngudokotela, ikakhulukazi lapho ubhekene ne-anemia ngenxa yokushoda kwensimbi.
Okulandelayo amathiphu ama-3 alula kepha abalulekile akuvumela ukuthi uthuthukise ukwelashwa kwe-anemia ezimweni zokushoda nge-iron:
1. Yidla ukudla okusansimbi ngaso sonke isikhathi sokudla
Ukudla okunothe ngensimbi ikakhulukazi inyama ebomvu, inkukhu, amaqanda, isibindi nokunye ukudla kwezitshalo, njengama-beet, iparsley, ubhontshisi kanye nodali. Lokhu kudla kufanele kufakwe kukho konke ukudla, futhi ukudla okulula okufana nesemishi noma i-tapioca ngeqanda, ushizi noma inkukhu efakwe inyama, kungenziwa.
Kunokudla okuningi okungasiza ukufezekisa inani lansuku zonke elinconyiwe, ezinye izibonelo zazo yilezi:
| Ukudla | Inani lensimbi ngo-100 g | Ukudla | Inani lensimbi ngo-100 g |
| Inyama, kepha ikakhulukazi isibindi | 12 mg | Iparsley | 3.1 mg |
| Iqanda lonke | 2 kuya ku-4 mg | Omisiwe | 1.9 mg |
| Isinkwa sebhali | 6.5 mg | Açaí | 11.8 mg |
| Ubhontshisi omnyama, ama-chickpeas nobhontshisi obuluhlaza | 8.6 mg; 1.4 mg; 8.8 mg | Ukuhlakula | 3.5 mg |
| Isipinashi esisha esisemathinini, i-watercress ne-arugula | 3.08 mg; 2.6 mg; 1.5 mg | Ikhiwane isiraphu | 5.2 mg |
| Ama-oysters nezimbaza | 5.8 mg; 6.0 mg | UJenipapo owomile | 14.9 mg |
| Ama-oat flakes | 4.5 mg | UJambu | 4.0 mg |
| Amantongomane aseBrazil | 5.0 mg | Okusajingijolo ngesiraphu | 4.1 mg |
| URapadura | 4.2 mg | Ukwatapheya | 1.0 mg |
| Ukhokho impuphu | 2.7 mg | Tofu | 6.5 mg |
Ngaphezu kwalokho, ukupheka ukudla ngembiza yensimbi nakho kuyasiza ukukhulisa inani lensimbi kulokhu kudla. Bona amaqhinga ama-3 wokunothisa ukudla ngensimbi.
2. Yidla izithelo ezine-esidi ngokudla
I-ayina equkethwe ekudleni okuvela ezitshalweni, njengobhontshisi nezinyosi, kunzima kakhulu ukumuncwa ithumbu, elidinga uvithamini C ukukhuphula leli zinga lokumunca umzimba. Ngalesi sizathu, ukudla izithelo ezinomuncu nemifino emisha enokudla, okuvame ukuba novithamini C omningi, kusiza ekulweni nokushoda kwegazi.
Ngakho-ke, amathiphu amahle ukuphuza ujusi kalamula ngesikhathi sokudla noma udle izithelo ezinjengamawolintshi, uphayinaphu noma amakhekhe e-dessert, nokwenza amajusi acebile ngensimbi novithamini C, njengejusi kabhitrudi on izaqathe namawolintshi.
3. Gwema ukusetshenziswa kokudla okune-calcium eningi
Ukudla okunothe nge-calcium, njengobisi nemikhiqizo yobisi, kunciphisa ukumuncwa kwensimbi futhi kufanele kugwenywe ngesikhathi sokudla okuyinhloko, njengesidlo sasemini nesasebusuku. Ngaphezu kwalokho, iziphuzo ezidakayo, ikhofi, ushokoledi kanye nobhiya nakho kungaphazamisa ukumuncwa futhi kufanele kugwenywe.
Lezi zixwayiso kufanele zilandelwe kulo lonke ukwelashwa kwe-anemia futhi azisishiyi ngaphandle isidingo sokuphuza imishanguzo enikezwe udokotela, kepha kuyindlela engokwemvelo yokuqedela nokunothisa ukudla.
Bukela ividiyo bese ubona amanye amathiphu avela kusazi sethu sokudla okwelapha i-anemia ngokushesha:
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