Ngabe i-Iron Supplements ikhahlela Izidingo Zakho Zokuzivocavoca?

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Ukudla i-ayoni eningi kungakusiza ukuthi upompe insimbi eningi: Abesifazane abathathe izithako zansuku zonke zamaminerali bakwazi ukuzivocavoca kanzima nangomzamo omncane kunabesifazane abangenazo izivikelo, kubika ukuhlaziywa okusha kwesifundo I-Journal of Nutrition. Abaphenyi bathola ukuthi i-iron eyengeziwe isize abesifazane ukuthi basebenze ngenhliziyo ephansi futhi basebenzise amaphesenti amancane wamandla abo amakhulu.

"Amangqamuzana akho abomvu egazi anesibopho sokuthwala umoya-mpilo uye kuwo wonke umzimba wakho, futhi i-ayoni ibalulekile ekubopheni umoya-mpilo kumaprotheni abomvu egazi abizwa ngama-hemoglobins," kuchaza uJanet Brill, Ph.D., R.D., isazi sokudla okunempilo nombhali we Umfutho Wegazi Wehle. Ngaphandle kwe-ayoni eyanele, umzimba wakho kufanele usebenze kanzima ukuze uthole amandla owadingayo (ikakhulukazi ngesikhathi sokujima!) okusho ukuthi uzozizwa uphelelwa amandla ngokushesha.

Kungenzeka yini ukuthi amazinga akho abe phansi? Ngaphezu kwabadla imifino kuphela abadela inyama ebomvu enothe ngensimbi, abesifazane basengozini enkulu yokushoda kwamaminerali ngoba silahlekelwa yinsimbi eningi uma usesikhathini, kusho uBrill. Futhi uma amandla akho okungena nokuphuma ejimini ehlile, ubulokhu uphelelwa umoya, unekhanda elikhanyayo, noma uqhubeka nokubamba amagciwane, ungase untule, uyanezela.

Ukushoda kwe-Iron kuyelapheka ngokudla okunothe ngensimbi noma izithasiselo. Eqinisweni, abacwaningi baseSwitzerland bathola ukuthi abesifazane abanensimbi encane yokusika ukukhathala phakathi ngemuva kokuthatha ama-milligram angama-80 wesengezo samaminerali nsuku zonke amasonto ayi-12. Kepha ungavuli iphilisi ngaphandle kokuthi udokotela akutshele ukuthi izibalo zakho ziphansi: Insimbi eyengeziwe emazingeni aphilile ingalimaza izitho zakho futhi inyuse ingozi yesifo sikashukela, isifo senhliziyo, nomdlavuza, uBrill uxwayisa. Uma ukhathazekile, cela izivivinyo ezimbili: Esibheka ukubalwa kwe-hemoglobin yakho-okungaveza ukuntuleka kwegazi, isimo lapho umzimba wakho unenani eliphansi lamaseli abomvu-kanti elinye lilinganisa amazinga e-ferritin, noma ukutholakala kwakho kwensimbi uqobo.

Futhi uma ungayidli njalo inyama ebomvu, i-turkey, noma izikhupha zamaqanda, gcwalisa ipuleti lakho ngokudla okunezitshalo okunothe ngensimbi, okufana nemifino enamahlamvu amnyama, izithelo ezomisiwe, iquinoa, ubhontshisi kanye nodali. Yidle ngomthombo kavithamini C (njengejusi likalamula noma utamatisi) ukusiza umzimba wakho ukuthi uthathe insimbi kangcono, kululeka uBrill.

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