Ungayithola Kanjani Insimbi Eyanele Uma Ungayidli Inyama

-Delile

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Muva nje iklayenti lifike kimi ngemuva kokutholakala ukuthi line-anemia. Isikhathi eside esidla imifino wayekhathazekile ukuthi lokhu kusho ukuthi kuzofanele aqale ukudla inyama futhi. Iqiniso liwukuthi ungathola i-ayoni eyanele ngaphandle kokudla inyama - ukuntuleka kwe-iron akusavamile kubantu abadla imifino, kodwa konke kumayelana nokuthola ibhalansi efanele. Kepha okokuqala, kubalulekile ukuthi uqiniseke ukuthi ukudla kwakho empeleni kuyimbangela. Kunemvelaphi emine eyinhloko ye-anemia, ngakho-ke kubalulekile ukuthi udokotela wakho anqume imbangela yangempela:

Ukulahlekelwa igazi. Lesi yisizathu esivame kakhulu sokuntuleka kwe-iron anemia e-United States. Isizathu siwukuthi igazi linensimbi ngaphakathi kwamangqamuzana abomvu egazi. Ngakho-ke lapho ulahlekelwa yigazi, ulahlekelwa yinsimbi. Abesifazane abanezikhathi ezinzima basengozini yokuntuleka kwe-iron anemia ngoba balahlekelwa igazi eliningi ngesikhathi besesikhathini. Ukulahleka kwegazi okuhamba kancane, okungapheli emzimbeni - okufana nesilonda, isimila, i-colon polyp, noma i-uterine fibroids - nakho kungabangela i-anemia, njengoba kungase kube nokusetshenziswa okungapheli kwe-aspirin noma ezinye izibulali-zinhlungu.

Ukwehluleka ukuncela insimbi. Insimbi evela ekudleni ifakwe egazini lakho emathunjini akho amancane. Ukuphazamiseka kwamathumbu kungaphazamisa ikhono lomzimba wakho lokumunca le mineral.

Ukukhulelwa. Ngaphandle kokufakwa okusansimbi, i-anemia yokuntuleka kwe-iron ivame ukwenzeka kwabesifazane abakhulelwe ngenxa yokuthi umthamo wegazi labo uyanda futhi nezitolo zabo zensimbi ziya enganeni.

Ukuntuleka kwensimbi ekudleni kwakho. Uma udla i-iron encane kakhulu, ngokuhamba kwesikhathi umzimba wakho ungaba nokuntuleka kwe-iron. Uma i-anemia yakho ihlobene nokudla okunempilo, kunezindlela eziningi eziphumelelayo zokuqinisa ukudla kwakho ngenkathi ugcina ukudla okusekelwe ezitshalweni:

• Qala udle ukudla okunothile kukavithamini C ngokudla okune-ayoni - lokhu kungasiza ukukhulisa ukumuncwa kwensimbi kusuka ohlelweni lwakho lokugaya uye egazini lakho cishe izikhathi eziyisithupha. Amabili amakhulu afaka:

-Isipinashi esinopelepele obomvu wensimbi

-I-Broccoli namatamatisi

-Bok choy enamawolintshi

• Okulandelayo, pheka esikhwameni sensimbi. Ukudla okune-asidi okunomswakama ophakeme kakhulu, njengo-tomato sauce, kumunca insimbi kakhulu kulezi zinsimbi. Olunye ucwaningo luthole ukuthi okuqukethwe yensimbi ku-3 oz wespaghetti sauce kukhuphuke izikhathi eziyi-9 ngemuva kokuphekwa ebhodweni lensimbi.

• Faka ubhontshisi kanye nezinhlamvu eziningi ekudleni kwakho. Ama-lentile, i-quinoa nobhontshisi omnyama konke kuyimithombo emihle, futhi inkomishi eyodwa kabhontshisi inikeza amaphesenti angama-50 walokho okudingayo nsuku zonke. Futhi, zibhangqe no-vitamin C ukukhulisa ukumuncwa. Eminye imithombo emihle kavithamini C ihlanganisa ama-strawberry, i-papaya, i-kiwi kanye nophayinaphu.

• Nciphisa ukudla kwakho ngesigaxa se-blackstrap. I-tbsp engu-1 inikeza amaphesenti angu-20 esidingo sansuku zonke sensimbi. Hlanganisa i-alimondi yemvelo noma ibhotela lamantongomane noma uyisebenzise ukwenza ubhontshisi obhakiwe noma ubhanana smoothie.

• Bukela ukuphuza kwakho izinto ezikhawulela ukumuncwa kwensimbi. Ama-tannin (atholakala etiyeni nasekhofini) ne-calcium ayaphazamisa, ngakho-ke zama ukuphuza itiye noma ikhofi, bese udla izithasiselo ze-calcium okungenani emahoreni ambalwa ngaphambi kokudla okunensimbi eningi.

• Qiniseka ukuthi awukwenzi ngokweqile. Abesifazane abadala badinga 18 mg. yensimbi ngosuku namadoda 8 mg. Kwabesifazane, isidingo sikhuphuka sibe ngu-27 mg. ekukhulelweni futhi kwehlela ku-8 mg. ngemuva kokunqamuka kokuya esikhathini. Abesilisa nabesifazane abangemuva kokuya esikhathini kufanele baqaphele ukuthi bangatholi insimbi eningi, ngoba uma uyimunca, empeleni ukuphela kwendlela yokulahlekelwa yigazi, futhi njengoba la maqembu womabili engophi njalo, insimbi eningi ingaholela ku-iron ukulayishwa ngokweqile, isimo esibi lapho kugcinwa khona i-iron eyeqile ezithweni ezifana nesibindi nenhliziyo.

Yingakho la maqembu amabili kungafanele athathe i-multivitamin ene-iron ngaphandle uma eyalelwe udokotela.

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