Uhlelo Lokudla Okuhamba phambili Lwe-Anemia

-Delile

• Uhlelo lokudla lwe-anemia
• 1. Imifino eluhlaza
• 2. Inyama yenkukhu
• 3. Isibindi
• 4. Ukudla kwasolwandle
• 5. Ukudla okuqinisiwe
• 6. Ubhontshisi
• 7. Amantongomane nembewu
• Ukudla okudlela endlini

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

I-anemia yenzeka lapho umzimba wakho ungenawo amangqamuzana egazi abomvu anele anele. Isimo sibangelwa kakhulu ukulahleka kwegazi, ukubhujiswa kwamangqamuzana abomvu egazi, noma ukungakwazi komzimba wakho ukudala amangqamuzana egazi abomvu anele.

Kunezinhlobo eziningi ze-anemia. Uhlobo oluvame kakhulu ukuntuleka kwe-iron anemia.

Amangqamuzana egazi abomvu aqukethe iphrotheni okuthiwa i-hemoglobin. IHemoglobin igcwele insimbi. Ngaphandle kwensimbi eyanele, umzimba wakho awukwazi ukwenza i-hemoglobin edinga ukudala amaseli abomvu anele okuletha igazi elicebile oksijini emzimbeni wakho wonke.

Ukuntuleka kwe-folate novithamini B-12 nakho kungathinta amandla omzimba wakho wokwenza amaseli abomvu egazi. Uma umzimba wakho ungakwazi ukucubungula kahle i-B-12, ungahle ube ne-anemia eyingozi.

Ukudla okunothe ngensimbi, amavithamini B, novithamini C njengohlelo olungezansi kubalulekile uma une-anemia. Qiniseka ukuthi ukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo mayelana nezithasiselo.

Uhlelo lokudla lwe-anemia

Izinhlelo zokwelashwa kwe-anemia zivame ukufaka izinguquko ekudleni. Uhlelo lokudla olungcono kakhulu lwe-anemia lubandakanya ukudla okunothe kwensimbi namanye amavithamini abalulekile ekukhiqizeni i-hemoglobin nokukhiqizwa kwamangqamuzana egazi abomvu. Kufanele futhi kufake nokudla okusiza umzimba wakho ukumunca i-ayoni kangcono.

Kunezinhlobo ezimbili zensimbi ekudleni: i-heme iron ne-nonheme iron.

Insimbi ye-Heme itholakala enyameni, ezinkukhu nasezinhlanzini zasolwandle. Insimbi ye-nonheme itholakala ekudleni kwezitshalo nasekudleni okuqiniswe ngensimbi. Umzimba wakho ungamunca zombili izinhlobo, kepha umunca i-heme iron kalula.

I-Recommended Daily Allowance (RDA) yensimbi ingama-milligram ayi-10 (mg) kwabesilisa no-12 mg wabesifazane.

Yize izinhlelo zokwelashwa kwe-anemia zihlukile, iningi lidinga u-150 kuye ku-200 mg wensimbi eyisiqalo nsuku zonke. Kuzodingeka ukuthi uthathe insimbi kadokotela noma isengezo esithengisa okweqile kuze kube amazinga akho agcwaliswa.

Faka lokhu kudla ekudleni kwakho ukuze uthole insimbi eyengeziwe futhi usize ukulwa nokushoda kwe-iron anemia:

1. Imifino eluhlaza

Imifino eluhlaza, ikakhulukazi emnyama, ingenye yemithombo engcono kakhulu ye-nonheme iron. Kubandakanya:

• isipinashi
• i-kale
• imifino ye-collard
• imifino ye-dandelion
• I-Swiss chard

Eminye imifino enamaqabunga njengeSwitzerland chard nemifino ye-collard nayo iqukethe i-folate. Ukudla okune-folate okuncane kungadala ukushoda kwe-folate. Izithelo zamawolintshi, ubhontshisi, nezinhlamvu eziphelele kuyimithombo emihle ye-folate.

Lapho udla imifino emnyama, enamaqabunga yensimbi, kukhona okubanjiwe. Eminye imifino ephezulu ngensimbi, njengesipinashi kanye ne-kale, nayo iphezulu kuma-oxalates. Ama-oxalates angabopha ngensimbi, evimbela ukumuncwa kwe-nonheme iron.

Ngakho-ke yize kunenzuzo ukudla imifino yakho njengengxenye yokudla okuphelele kwe-anemia, unganciki kuzo kuphela ekwelapheni lesi simo.

UVitamin C usiza isisu sakho ukuthi simunce i-iron. Ukudla imifino enamaqabunga ngokudla okuqukethe u-vitamin C njengamawolintshi, upelepele obomvu, kanye nama-strawberry kungakhuphula ukumuncwa kwensimbi. Eminye imifino iyimithombo emihle ye-iron ne-vitamin C, njengemifino ye-collard ne-Swiss chard.

2. Inyama yenkukhu

Yonke inyama nezinkukhu ziqukethe i-heme iron. Inyama ebomvu, iwundlu, kanye nezinyamazana yimithombo engcono kakhulu. Izinkukhu nezinkukhu zinamanani aphansi.

Ukudla inyama noma izinkukhu ngokudla okungeyona insimbi, njengemifino enamaqabunga, kanye nesithelo esinevithamini C kungakhuphula ukumuncwa kwensimbi.

3. Isibindi

Abantu abaningi bayazibalekela inyama yenyama, kepha bawumthombo omkhulu wensimbi.

Isibindi ngokusobala siyinyama yesitho esidume kakhulu. Inothile ngensimbi ne-folate. Okunye ukudla okunomzimba ocebe ngensimbi inhliziyo, izinso nolimi lwenkomo.

4. Ukudla kwasolwandle

Okunye ukudla kwasolwandle kunikela nge-heme iron. I-Shellfish efana nama-oysters, ama-clams, ama-scallops, izinkalankala nezimfanzi yimithombo enhle. Iningi lezinhlanzi liqukethe i-iron.

Izinhlanzi ezinamazinga amahle kakhulu ensimbi zifaka:

• i-tuna ekheniwe noma entsha
• imackerel
• mahi mahi
• pompano
• isembozo esisha
• salmon entsha noma ekheniwe

Thenga i-tuna ekheniwe online.

Yize ama-sardine asemathinini ayimithombo emihle yensimbi, futhi anecalcium ephezulu.

I-calcium ingabopha ngensimbi futhi inciphise ukumuncwa kwayo. Ukudla okune-calcium eningi akufanele kudliwe kanyekanye nokudla okune-iron.

Ezinye izibonelo zokudla okunothe nge-calcium kufaka:

• ubisi lobisi
• amabisi ezitshalo eziqinisiwe
• iyogathi
• i-kefir
• ushizi
• tofu

5. Ukudla okuqinisiwe

Ukudla okuningi kuqiniswe ngensimbi. Faka lokhu kudla ekudleni kwakho uma ungumuntu odla imifino noma ulwela ukudla eminye imithombo yensimbi:

• ijusi le-orange eliqinile
• okusanhlamvu okulungele ukudla
• ukudla okwenziwe ngofulawa ocishiwe oqinisiwe njengesinkwa esimhlophe
• ipasta enezivikelo eziqinile
• ukudla okwenziwe ngqolowa yommbila eqinile
• irayisi elimhlophe eliqinile

6. Ubhontshisi

Ubhontshisi yimithombo yensimbi enhle kubantu abadla inyama kanye nabadla inyama ngokufanayo. Zibiza futhi futhi ziyahlukahluka.

Ezinye izinketho ezicebile nge-iron yilezi:

• ubhontshisi wezinso
• amantshontsho
• ubhontshisi
• uphizi onamehlo amnyama
• ubhontshisi we-pinto
• ubhontshisi omnyama
• uphizi
• ubhontshisi we-lima

Thenga ubhontshisi osemathinini.

7. Amantongomane nembewu

Izinhlobo eziningi zamantongomane nembewu ziyimithombo enhle yensimbi. Banambitheka bodwa bebodwa noma bafafazwe kumasaladi noma i-yogurt.

Amanye amantongomane nembewu equkethe insimbi yilezi:

• imbewu yamathanga
• cashews
• ama-pistachio
• imbewu ye-hemp
• amantongomane kaphayini
• imbewu ye-sunflower

Thola imbewu eluhlaza yamathanga, ama-cashews aluhlaza, namantongomane ephayini aluhlaza online.

Kokubili amantongomane aluhlaza futhi athosiwe anenani elifanayo lensimbi.

Ama-alimondi nawo awumthombo omuhle wensimbi. Zimnandi njengengxenye yohlelo lokudla olunempilo, kepha njengoba nazo ziphezulu nge-calcium, kungenzeka zingakhuphi amazinga wakho wensimbi kangako.

Ukudla okudlela endlini

Akukho kudla okukodwa okuzokwelapha i-anemia. Kepha ukudla ukudla okunempilo okuphelele okucebile ngemifino emnyama, enamaqabunga, amantongomane nembewu, ukudla kwasolwandle, inyama, ubhontshisi, nezithelo nemifino ecebile ngo-vitamin C kungakusiza uthole insimbi oyidingayo ukuphatha i-anemia.

Qiniseka ukuthi uxoxa ngezithasiselo nomhlinzeki wakho wezokunakekelwa kwempilo ngoba kunzima ukuthola insimbi eyanele ekudleni kuphela.

I-cast iron skillet iyisisekelo sohlelo lokudla lwe-anemia. Ukudla okuphekwe ngensimbi kumunca i-iron kusuka ku-skillet. Ukudla okune-acidic kumunca insimbi kakhulu, kanti ukudla okuphekwe isikhathi esifushane kumunca okuncane kakhulu.

Lapho ulandela uhlelo lokudla lwe-anemia, khumbula le mihlahlandlela:

• Ungadli ukudla okunothe ngensimbi ngokudla noma iziphuzo ezivimba ukumuncwa kwensimbi. Lokhu kufaka ikhofi noma itiye, amaqanda, ukudla okunama-oxalate amaningi, kanye nokudla okune-calcium eningi.
• Yidla ukudla okunothe ngensimbi ngokudla okunevithamini C, njengamawolintshi, utamatisi, noma ama-strawberry, ukuthuthukisa ukumuncwa.
• Yidla ukudla okunothe ngensimbi ngokudla okuqukethe i-beta carotene, njengama-apricot, upelepele obomvu, nama-beet, ukuthuthukisa ukumuncwa.
• Yidla ukudla okuhlukahlukene kwe-heme noku-nonheme usuku lonke ukukhuphula ukungena kwakho kwensimbi.
• Yidlani ukudla kwe-heme ne-nonheme ndawonye lapho kungenzeka khona ukwandisa ukumuncwa kwensimbi.
• Faka ukudla okunothe nge-folate novithamini B-12 ukusekela ukukhiqizwa kwamangqamuzana egazi abomvu.