Ukudla oku-iron-anemia
-Delile
Ukusebenzisa ukudla okunothe nge-ayoni kwe-anemia kuyindlela enhle yokusheshisa ikhambi lalesi sifo. Ngisho nasezingxenyeni ezincane, i-iron kufanele idliwe kukho konke ukudla ngoba akusizi ukudla isidlo esisodwa kuphela esinothe ngensimbi nokuchitha izinsuku ezintathu ngaphandle kokudla lokhu kudla.
Ngokuvamile, abantu abanenkambiso yokushoda kwe-iron anemia kudingeka bashintshe imikhuba yabo yokudla ukuze bagweme ukuphindeka kwalesi sifo, ngakho-ke, noma ngabe kwenziwa kanjani ukwelashwa, ukudla kufanele kusekelwe kulokhu kudla.
Ukudla okunothe ngensimbi
Okunye ukudla okunothe ngensimbiUkudla okunothe ngensimbi ukulwa ne-anemia
Ukudla okunothe kwensimbi kufanele kudliwe njalo ukulwa ne-anemia, ngakho-ke sibhale okunye kokudla okunensimbi ephezulu kakhulu etafuleni elingezansi:
| Ukudla kwasolwandle okunomusi | 100 g | 22 mg |
| Isibindi senkukhu esiphekiwe | 100 g | 8.5 mg |
| Imbewu yethanga | 57 g | 8.5 mg |
| Tofu | 124 g | 6.5 mg |
| Inkomo yenkomo eyosiwe | 100 g | 3.5 mg |
| I-Pistachio | 64 g | 4.4 mg |
| Uju lwezinyosi | 41 g | 3.6 mg |
| Ushokoledi omnyama | 28.4 g | 1.8 mg |
| Dlulisa amagilebhisi | 36 g | 1.75 mg |
| Ithanga Elibhakiwe | 123 g | 1.7 mg |
| Amazambane athosiwe anekhasi | 122 g | 1.7 mg |
| Utamatisi ujusi | 243 g | 1.4 mg |
| I-tuna ekheniwe | 100 g | 1.3 mg |
| itshweba | 100 g | 1.2 mg |
Ukumuncwa kwensimbi ekudleni akukhona okuphelele futhi kuzungeze ama-20 kuye kuma-30% esimweni sensimbi ekhona enyameni, enkukhu noma enhlanzini nase-5% esimweni sokudla okususelwa kuzitshalo njengezithelo nemifino.
Ungalwa kanjani ne-anemia ngokudla
Ukulwa ne-anemia ngokudla okune-iron eningi, kufanele kudliwe ngomthombo wokudla kavithamini C, uma kuyimifino, futhi kude nokudla okune-calcium eningi njengobisi nemikhiqizo yobisi, ngoba lokhu kuvimbela ukumunca i-iron ngumzimba, ngakho-ke kubalulekile ukuzama ukwenza izindlela zokupheka nezinhlanganisela ezisebenzisa ukumuncwa kwensimbi.
Ukushicilelwa
Ukuhlela Usuku Lakho Nosuku Ngenkathi Uhlala ne-IPF
