Ungayikhulisa Kanjani Inani Lakho Le-hemoglobin

-Delile

• Yini isibalo se-hemoglobin esiphansi?
• Yidla ukudla okune-iron ne-folate
• Thatha izithasiselo zensimbi
• Khulisa ukumuncwa kwensimbi
• Izinto ezandisa ukumuncwa kwensimbi
• Izinto ezinciphisa ukumuncwa kwensimbi
• Ukubonana nodokotela nini
• Okubalulekile

Yini isibalo se-hemoglobin esiphansi?

IHemoglobin yiprotheni emangqamuzaneni akho abomvu egazi elihambisa umoya-mpilo emzimbeni wakho wonke. Iphinde ithumele i-carbon dioxide ephuma kumaseli akho iphinde ibuyele emaphashini akho ukuyokhishwa.

IMayo Clinic ichaza ukubalwa kwe-hemoglobin ephansi njenganoma yini engaphansi kwama-13.5 amagremu nge-decilita ngayinye emadodeni noma ama-gramu ayi-12 nge-desilitha elilodwa kwabesifazane.

Izinto eziningi zingadala amazinga aphansi e-hemoglobin, njenge:

• ukushoda kwe-iron anemia
• ukukhulelwa
• izinkinga zesibindi
• izifo zomgudu womchamo

Ngaphezu kwalokho, abanye abantu banezibalo eziphansi ze-hemoglobin ngaphandle kwembangela. Abanye bane-hemoglobin ephansi, kepha abakaze babe nazimpawu.

Yidla ukudla okune-iron ne-folate

I-Iron ibamba iqhaza elibalulekile ekukhiqizeni i-hemoglobin. Iprotheyini ebizwa nge-transferrin ibophela i-iron futhi iyithumele emzimbeni wonke. Lokhu kusiza umzimba wakho ukwenza amangqamuzana abomvu egazi, aqukethe i-hemoglobin.

Isinyathelo sokuqala sokukhuphula izinga lakho le-hemoglobin ngokwakho ukuqala ukudla insimbi eyengeziwe. Ukudla okuphezulu kwensimbi kufaka:

• Inyama yesibindi nezitho
• izimbaza
• yenkomo
• i-broccoli
• i-kale
• isipinashi
• obhontshisi abaluhlaza okotshani
• iklabishi
• ubhontshisi nodali
• tofu
• amazambane abhakiwe
• okusanhlamvu okuqinisiwe nesinkwa esicebile

I-Folate yivithamini B esetshenziswa ngumzimba wakho ukukhiqiza i-heme, ingxenye yamaseli akho abomvu egazi aqukethe i-hemoglobin. Ngaphandle kwe-folate eyanele, amangqamuzana akho abomvu egazi awakwazi ukuvuthwa. Lokhu kungaholela ekuswelekeni kwe-folate yokushoda kwegazi namazinga aphansi e-hemoglobin.

Ungangeza i-folate ekudleni kwakho ngokudla okuningi:

• yenkomo
• isipinashi
• uphizi onamehlo amnyama
• ukwatapheya
• ulethisi
• irayisi
• ubhontshisi wezinso
• amakinati

Thatha izithasiselo zensimbi

Uma udinga ukukhulisa izinga lakho le-hemoglobin ngenkatho, kungadingeka ukuthi uthathe izithako zensimbi yomlomo. Kodwa-ke, i-iron eningi kakhulu ingadala isimo esibizwa nge-hemochromatosis. Lokhu kungaholela ezifweni zesibindi ezifana ne-cirrhosis, neminye imiphumela emibi, njengokuqunjelwa, isicanucanu nokuhlanza.

Sebenza nodokotela wakho ukuthola umthamo ophephile, futhi ugweme ukuthatha ngaphezu kwama-25 milligram (mg) ngasikhathi sinye. I-National Institutes of Health’s Office of Dietary Supplements incoma ukuthi abesilisa bavukele ku-8 mg wensimbi ngosuku, kanti abesifazane kufanele bakhuphuke bafike ku-18 mg ngosuku. Uma ukhulelwe, kufanele uhlose ukufika ku-27 mg ngosuku.

Kufanele uqale ukubona umehluko ezingeni lakho lensimbi ngemuva kwesonto kuya kwenyanga, kuya ngesimo sakho esingaphansi esidala i-hemoglobin ephansi.

Izengezo zensimbi kufanele zigcinwe ngokucophelela lapho izingane zingafinyeleleki khona. Uma ingane yakho idinga isengezo sensimbi, qiniseka ukuthi ukhetha eyodwa ephephile ezinganeni.

Izingane zinomthamo wegazi ophansi, okwenza ukuthi zisengozini enkulu yokuthola ubuthi bensimbi. Uma ngengozi ingane yakho ithatha isengezo sensimbi, shayela udokotela wakho ngokushesha.

Khulisa ukumuncwa kwensimbi

Noma ngabe uyayinyusa insimbi oyidlayo ngokudla noma ngezithako, kubalulekile futhi ukuqinisekisa ukuthi umzimba wakho uyakwazi ukucubungula kalula i-ayina eyengeziwe oyifaka kuyo. Izinto ezithile zingakhuphula noma zinciphise inani lensimbi elibanjwa ngumzimba wakho.

Izinto ezandisa ukumuncwa kwensimbi

Uma udla okuthile okunensimbi enkulu noma uthatha isengezo sensimbi, zama ukudla ukudla okunothe ku-vitamin C noma uthathe isengezo ngasikhathi sinye. UVitamin C angasiza ekwandiseni inani lensimbi elibanjwa ngumzimba wakho. Zama ukukhama ulamula omusha ngaphezu kokudla okunothe okwenziwe ngensimbi ukukhulisa ukumuncwa.

Ukudla okuphezulu ku-vitamin C kufaka:

• ezisawolintshi
• ama-strawberry
• imifino emnyama, enamaqabunga

I-Vitamin A ne-beta-carotene, esiza umzimba wakho ukukhiqiza uvithamini A, nayo ingasiza umzimba wakho ukuthola insimbi eyengeziwe. Ungathola uvithamini A emithonjeni yokudla kwezilwane, njengenhlanzi nesibindi. I-beta-carotene ivame ukutholakala kwizithelo nemifino ebomvu, ephuzi, neyewolintshi, njenge:

• izaqathe
• isikwashi sasebusika
• ubhatata
• mangos

Ungathatha futhi izithasiselo zikavithamini A, kepha qiniseka ukuthi usebenza eduze nodokotela wakho ukuthola umthamo ophephile. Uvithamini A omningi kakhulu angaholela esimweni esibi kakhulu okuthiwa i-hypervitaminosis A.

Izinto ezinciphisa ukumuncwa kwensimbi

I-calcium evela kuzo zombili izithasiselo nemithombo yokudla ingenza kube nzima emzimbeni wakho ukuthola i-iron. Kodwa-ke, kubalulekile ukuthi ungayikhiphi ngokuphelele i-calcium ngoba iyisakhi esibalulekile. Vele uvikele izithasiselo ze-calcium bese uzama ukungakudli ukudla okune-calcium ngaphambi noma ngemuva kokuthatha isithasiselo sensimbi.

Ukudla okuphezulu kwe-calcium kufaka:

• okobisi
• ubhontshisi
• imbewu
• amakhiwane

I-Phytic acid nayo inganciphisa ukumuncwa yensimbi komzimba wakho, ikakhulukazi uma ungayidli inyama. Kodwa-ke, kuthinta kuphela ukumuncwa kwensimbi ngesikhathi sokudla okukodwa, hhayi usuku lonke. Uma ungayidli inyama, zama ukugwema ukudla ukudla okune-phytic acid enokudla okuningi okunothe.

Ukudla okuphezulu kwi-phytic acid kufaka:

• ama-walnuts
• Amantongomane aseBrazil
• imbewu yesame

Khumbula ukuthi, njenge-calcium, i-phytic acid iyisakhi somzimba esibalulekile okungafanele sisuswe ngokuphelele ekudleni kwakho.

Ukubonana nodokotela nini

Ezinye izimo ze-hemoglobin ephansi azikwazi ukulungiswa ngokudla nangama-supplements kuphela. Xhumana nodokotela wakho uma unalezi zimpawu ezilandelayo ngenkathi uzama ukukhulisa izinga lakho le-hemoglobin:

• isikhumba esiphaphathekile nezinsini
• ukukhathala nobuthakathaka bemisipha
• ukushaya kwenhliziyo okusheshayo noma okungajwayelekile
• ikhanda elibuhlungu njalo
• ukulinyazwa njalo noma okungaqondakali

Okubalulekile

Kunezinto eziningana ongazenza ukukhulisa isibalo sakho se-hemoglobin ngokusebenzisa izinguquko zokudla nezithako. Qiniseka ukuthi uhlala uthintana nodokotela wakho ngenkathi uzama ukukhulisa isibalo sakho se-hemoglobin.

Ungadinga ukwelashwa okwengeziwe, njengokumpontshelwa i-ayoni, ikakhulukazi uma ukhulelwe noma unesimo esingelapheki sempilo.

Ngokuya ngesizathu esiyimbangela nezinguquko ozenzayo, kungathatha noma yikuphi kusuka emasontweni ambalwa kuye cishe onyakeni ukukhulisa isibalo sakho se-hemoglobin.