Okufanele kudliwe ngumuntu odla imifino kuphela ukuvimbela i-anemia

-Delile

• Ukudla okunothe ngensimbi kwabadla inyama
• Amathiphu okwandisa ukumuncwa kwensimbi
• Imenyu yokudla ecebile yensimbi yabantu abadla inyama
• Usuku 1
• Usuku 2
• Usuku 3

Odla imifino kuphela kufanele adle ukudla okunothe kensimbi njengobhontshisi, udali, umlimi othungwayo, amafilakisi kanye ne-kale ukugwema i-anemia. Ngaphezu kwalokho, kufanele usebenzise amasu afana nokudla izithelo ezisawolintshi, njenge-orange ne-acerola, kanye nalokhu kudla ukukhulisa ukumuncwa kwensimbi, noma ungabheja ekusetshenzisweni kwemvubelo yeNutritional ukwengeza inani lokudla okunempilo ekudleni,

I-anemia yisifo esivamile kubantu bonke, kepha ama-ovolactovegetarians kufanele anake kakhulu, ngoba imvamisa adla imikhiqizo eminingi ngobisi nemikhiqizo yobisi, futhi i-calcium kulokhu kudla inciphisa ukumuncwa kwensimbi emzimbeni. Thola ukuthi yiziphi izinzuzo nezinkinga zokuba yi-Vegetarian.

Ukudla okunothe ngensimbi kwabadla inyama

Ukudla okuyinhloko komsuka wesitshalo, imithombo yensimbi yile:

• Imidumba: ubhontshisi, uphizi, amantongomane, udali;
• Izithelo ezomile: ibhilikotsi, iplamu, irayisi;
• Imbewu: ithanga, isisame, ifilakisi;
• Imbewu kawoyela: ama-chestnut, ama-alimondi, ama-walnuts;
• Imifino eluhlaza emnyama: i-kale, i-watercress, i-coriander, iparsley;
• Izinhlamvu eziphelele:ukolweni, oats, irayisi;
• Abanye: umdumbula, utamatisi usoso, tofu, umhlanga molane.

Abantu abadla imifino kumele bakudle lokhu kudla kaningana ngosuku ukuze babe nensimbi eyanele.

Amathiphu okwandisa ukumuncwa kwensimbi

Amanye amathiphu abantu abadla imifino ukwandisa ukumuncwa kwensimbi emathunjini yilawa:

1. Yidla izithelo ezinothe ngo-vitamin C, njengolintshi, uphayinaphu, i-acerola ne-kiwi, kanye nokudla okune-iron;
2. Gwema ukuphuza ubisi nemikhiqizo yobisi ngokudla okune-iron eningi, ngoba i-calcium inciphisa ukumuncwa kwensimbi;
3. Gwema ukuphuza ikhofi netiye ngokudla okune-ayoni, ngoba ama-polyphenol akhona kulezi ziphuzo anciphisa ukumuncwa kwensimbi;
4. Sebenzisa ukudla okunothe ngama-fructooligosaccharides, njenge-artichoke, i-soy, i-asparagus, igalikhi, amalikhi nobhanana;
5. Gwema ukusebenzisa imishanguzo yesilungulela, njengoba insimbi evela emithonjeni yezitshalo idinga ukuthi i-pH ene-asidi yesisu ifakwe.

Abantu abadla imifino abadla ubisi namaqanda bathambekele ekubeni nokuntuleka kwensimbi kakhulu kunabantu abadla imifino kuphela ngoba bavame ukuba nobisi oluningi nemikhiqizo yobisi, okunciphisa ukumuncwa kwensimbi. Ngakho-ke, laba badla imifino kufanele bayiqaphele ikakhulukazi i-iron futhi benze izivivinyo ezijwayelekile ukuthola ukuthi kukhona yini i-anemia. Bona okuningi kokuthi Ungakugwema kanjani ukungabi khona kwezakhamzimba ekudleni kwemifino.

Imenyu yokudla ecebile yensimbi yabantu abadla inyama

Okulandelayo yisibonelo semenyu yezinsuku ezintathu ecebile ngensimbi yabantu abadla inyama.

Usuku 1

• Ukudla kwasekuseni: 1 ingilazi yobisi + 1 isinkwa esiphelele nebhotela;
• Isiphuzo sasekuseni: Amantongomane ama-3 cashew + ama-kiwis ama-2;
• Isidlo sasemini sasemini: Izipuni eziyi-4 zelayisi elinsundu + izipuni eziyi-3 zobhontshisi + isaladi ezinezinkukhu, iparsley, utamatisi ne-watercress + izingcezu ezi-2 zikaphayinaphu;
• Isidlo sasemini: I-yogurt eyodwa ye-flaxseed + ama-5 Maria cookies + ama-prunes amathathu.

Usuku 2

• Ukudla kwasekuseni: 1 inkomishi ye-yogurt + okusanhlamvu okuphelele;
• Isiphuzo sasekuseni: I-toast engu-4 ephelele nebhotela + amantongomane ama-3;
• Isidlo sasemini sasemini: Izipuni eziyi-4 zelayisi elinsundu + izipuni ezintathu zelentile + isaladi nobhontshisi wesoya, iklabishi, utamatisi nesesame + 1 iwolintshi;
• Isidlo sasemini: 1 ingilazi yejusi yemvelo yewolintshi + 1 isinkwa esiphelele noshizi.

Usuku 3

• Ukudla kwasekuseni: Ukotapeya smoothie + 5 ubhontshisi ophelele nge-ricotta;
• Isiphuzo sasekuseni: Amakhukhi ama-cornstarch ama-5 + ama-apricot ama-3;
• Isidlo sasemini sasemini:I-pasta ene-pasta ye-wholegrain, i-tofu, utamatisi isosi, iminqumo kanye ne-broccoli + ulethisi onsomi, utamatisi kanye nesaladi lomisiwe + ama-acerola ayi-8;
• Isidlo sasemini: 1 iyogathi + ama-cookies ayi-5 + ama-strawberry ayi-6.

Abadla imifino bangathenga nemikhiqizo enothwe ngensimbi namanye amaminerali, njengofulawa welayisi, ushokoledi kanye nama-crackers anembewu. Ukudla kwemifino nakho kunevithamini B12 ephansi, nayo ebalulekile ekuvikeleni ama-anemias. Bona ukuthi yiziphi izimpawu zokushoda kukavithamini B12.

Bheka okunye ukudla ongakucabangi ukuthi umuntu odla imifino akufanele adle kule vidiyo ekhanyayo nejabulisayo ngu-Tatiana Zanin ongusondlo:

Bona okuningi mayelana nokudla kwemifino ku:

• I-Ovolactovegetarianism: Yazi ukuthi kuyini, izinzuzo nokuthi ungazilungisa kanjani izindlela zokupheka
• Ungakudla Kanjani Ukudla Okungavuthiwe