Ungakudla kanjani ukudla okunothe ngensimbi ukwelapha i-anemia
-Delile
Ukulwa ne-anemia yokushoda kwe-iron, okubizwa nangokuthi i-iron defence anemia, kunconywa ukuthi kwandise ukusetshenziswa kokudla okunothile kule mineral, ngokwesibonelo inyama nenyama yemifino. Ngakho-ke, kunensimbi ejikelezayo eyanele ekwazi ukwakha i-hemoglobin, ibuyise ukuthuthwa komoya-mpilo egazini nokuqeda izimpawu.
Ukushoda kwe-iron anemia kuvame kakhulu kubantu ababuthakathaka, ezinganeni ezisesigabeni sokukhula futhi abanokudla okunganele nabesifazane abakhulelwe. Insimbi enhle kakhulu yomzimba yilokho okukhona ekudleni okuvela ezilwaneni, njengoba kumunca amathumbu ngobuningi obukhulu. Ngaphezu kwalokho, ukudla okunothe ku-vitamin C, okufana newolintshi, i-kiwi nophayinaphu, kusiza ekwandiseni ukumuncwa kwensimbi emzimbeni.
Ukudla okunothe ngensimbi
Kubalulekile ukuthi ukudla okunothe kwensimbi kokubili imvelaphi yezilwane nemifino kudliwe nsuku zonke, ngoba-ke kungenzeka ukuthi kube nenani elanele lensimbi elizungeza egazini.
Okunye kokudla okune-iron okukulungele kakhulu ukungena kwegazi yisibindi, inhliziyo, inyama, ukudla kwasolwandle, i-oats, ufulawa ophelele we-rye, isinkwa, i-coriander, ubhontshisi, udali, isoya, isesame kanye nefilakisi, isibonelo. Yazi okunye ukudla okunothe ngensimbi.
Ngaphezu kwalokho, kubalulekile ukudla ukudla okusiza ukwandisa ukumuncwa kwensimbi emzimbeni, njengezithelo nojusi ocebile ngovithamini C, njenge-orange, mandarin, uphayinaphu nolamula, isibonelo. Bona izindlela zokupheka ijusi ze-anemia.
Inketho yemenyu ye-Anemia
Ithebula elilandelayo likhombisa isibonelo semenyu enezinsimbi enezinsuku ezintathu yokwelapha i-anemia.
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | 1 ingilazi yobisi ne-1 isipuni sesinkwa esine-flaxseed + esinebhotela | I-180 ml yeyogathi engenalutho enamabele amaningi okusanhlamvu | 1 ingilazi yobisi ene-1 col yesobho leshokoledi + i-toast engu-4 enezithelo ezingenashukela |
| Isidlo sasekuseni | 1 apula + 4 amakhukhi kaMaria | Ama-chestnuts ama-3 + i-toast ephelele engu-3 | Ipheya elingu-1 + ama-4 aqhekezayo |
| Isidlo sasemini sasemini | I-130 g yenyama + i-4 col yelayisi elinsundu + i-2 col yesobho likabhontshisi + isaladi ene-1 col yesobho le-1 orange | I-120 g ye-steak yesibindi + i-4 col yesobho lelayisi elinsundu + nesaladi ene-1 col yesobho eline-linseed + izingcezu ezimbili zikaphayinaphu | I-130 g yenkukhu enesibindi nenhliziyo + i-4 col yesobho lelayisi + i-2 col yesaladi + isaladi ene-1 col yesobho le-juice ye-cashew |
| Isidlo sasemini | I-yogurt eyi-1 + isinkwa sokudla okusanhlamvu okuphelele ne-turkey ham | 1 ingilazi yobisi + i-toast ephelele engu-4 ne-ricotta | I-yogurt eyi-1 elula + 1 isinkwa esiphelele nebhotela |
Kubalulekile ukukhumbula ukuthi ukudla okune-calcium eningi, njengobisi, iyogathi noma ushizi, akufanele kudliwe kanye nokudla okunothe kwensimbi, ngoba i-calcium ivimbela ukumuncwa kwensimbi ngumzimba. Ekudleni kwemifino, imithombo yensimbi engcono kakhulu yokudla, okungukudla kwezilwane, ayidliwanga ngakho-ke, ukuntuleka kwensimbi kungenzeka kaningi.
Bheka nezeluleko zokwelapha i-anemia.
Bheka amanye amathiphu kuvidiyo elandelayo yokondla i-anemia:
Sikucebisa Ukuthi Ufunde
Ungabhukuda Kanjani Ukwehlisa Isisindo Futhi Ube Nethoni
