Ukudla Okuhamba Phambili Okufanele Kudliwe Ngaphambi Kokunikela Ngegazi

-Delile

• Yini okufanele udle futhi uphuze
• Insimbi
• Uvithamini C
• Amanzi
• Yini okufanele uyigweme
• Utshwala
• Ukudla okunamafutha
• Ama-iron blocker
• I-Aspirin
• Yini okufanele udle futhi uphuze ngemuva kokunikela ngegazi
• Ingabe ikhona imiphumela engemihle yokunikela ngegazi?
• Ukuthatha

Ukubuka konke

Ukunikela ngegazi kuyindlela ephephile uma kuqhathaniswa yokusiza abantu abanezimo ezibucayi zezokwelapha. Ukunikela ngegazi kungaholela kweminye imiphumela emibi, noma kunjalo, njengokukhathala noma i-anemia. Ukudla nokuphuza izinto ezifanele ngaphambi nangemva kokunikela kungasiza ekunciphiseni ubungozi bemiphumela emibi.

Funda ukuze ufunde ukuthi yini okufanele uyidle futhi uyiphuze ngaphambi kokunikela ngegazi, kanye namathiphu wokufunda ngezinto ongazenza ngemuva kokunikela.

Yini okufanele udle futhi uphuze

Uma unikela ngegazi, kubalulekile ukuthi uhlale unamanzi ngaphambi nangemva kokunikela. Lokho kungenxa yokuthi cishe isigamu segazi lakho senziwe ngamanzi. Kuhle futhi nokwengeza ukungena kwakho ngensimbi ngoba ulahlekelwa yinsimbi uma unikela. Amazinga wensimbi aphansi angadala izimpawu zokukhathala.

Insimbi

I-iron iyimbiwa ebalulekile umzimba wakho oyisebenzisayo ukwenza i-hemoglobin. IHemoglobin inesibopho sokuthwala umoya-mpilo ususe emaphashini wakho uye kuwo wonke umzimba wakho.

Ukudla ukudla okunomsoco onokudla okunensimbi eningi kungakusiza ugcine insimbi eyengeziwe. Uma ungenayo i-ayoni eyanele egcinelwe ukuvala i-ayoni oyilahlekelayo lapho unikela ngegazi, ungahlakulela ukushoda kwe-iron anemia.

Kunezinhlobo ezimbili ezahlukene zensimbi ezitholakala ekudleni: i-heme iron ne-nonheme iron. Insimbi ye-Heme ithola kalula, ngakho-ke ikhulisa amazinga akho wensimbi ngempumelelo. Umzimba wakho umunca kuze kufike kumaphesenti angama-30 wensimbi ye-heme kanye namaphesenti amabili kuya kwayi-10 wensimbi engeyona insimbi.

Ngaphambi kokunikela ngegazi, cabanga ngokwandisa ukudla kwakho ukudla okune-ayoni. Lokhu kungasiza ukukhulisa izitolo zensimbi emzimbeni wakho futhi kunciphise ubungozi bokushoda kwe-iron anemia.

Ukudla okunothe nge-heme iron kufaka:

• Ukudla, inyama yenkomo, iwundlu, inyama yengulube, inyama yengulube, inyama yenkomo nenyama yenkomo eyomisiwe.
• Izinkukhu, njengenkukhu ne-turkey.
• Izinhlanzi nezimbaza, njenge-tuna, imfanzi, izimbaza, i-haddock, ne-mackerel.
• Izinhlaka, njengesibindi.
• Amaqanda.

Ukudla okunothe nge-nonheme iron kufaka:

• Imifino, i-asspinach enjalo, ubhatata, uphizi, i-broccoli, ubhontshisi wezintambo, imifino ye-beet, imifino ye-dandelion, ama-collards, i-kale ne-chard.
• Izinkwa nezinhlamvu, kufaka phakathi isinkwa esimhlophe esigajwe, okusanhlamvu okucebile, isinkwa sikakolweni wonke, i-pasta ecebile, ukolweni, okusanhlamvu kwe-bran, ufulawa, i-oats, isinkwa se-rye nelayisi elicebile.
• Izithelo, njengama-strawberry, ikhabe, omisiwe, amadethi, amakhiwane, umlimi unquma, ujusi othena, ama-apricot omisiwe namapentshisi omisiwe.
• Ubhontshisi, kufaka phakathi i-tofu, izinso, i-garbanzo, okumhlophe, uphizi omisiwe, ubhontshisi omisiwe nama-lentils.

Uvithamini C

Yize i-heme iron izokhuphula amazinga akho wensimbi ngempumelelo enkulu, uvithamini C ungasiza umzimba wakho ukuthi ubambe kangcono insimbi esuselwa ezitshalweni, noma i-nonheme iron.

Izithelo eziningi ziwumthombo omuhle kavithamini C. Izithelo eziphakeme kule vithamini zifaka:

• ikhathalophu
• izithelo ezisawolintshi namajusi
• izithelo ze-kiwi
• i-Mango
• i-Papaya
• uphayinaphu
• ama-strawberry
• amajikijolo
• amajikijolo
• ama-cranberries
• ikhabe
• utamatisi

Amanzi

Cishe uhhafu wegazi olinikelayo wenziwe ngamanzi. Lokhu kusho ukuthi uzofuna ukufuthwa ngokugcwele. Uma ulahlekelwa uketshezi ngesikhathi senqubo yokunikela ngegazi, umfutho wegazi lakho wehla, okuholele ekubeni nesiyezi. I-American Red Cross incoma ukuphuza ama-ounces angu-16, noma izinkomishi ezi-2, ngaphambi kokunikela ngegazi. Ezinye iziphuzo ezingezona utshwala zilungile, nazo.

Lolu ketshezi olungeziwe ngaphezu kwama-ounces anconyiwe angama-72 kuye kwangama-104 (izinkomishi eziyi-9 kuye kwayi-13) okufanele uziphuze usuku ngalunye.

Yini okufanele uyigweme

Ukudla neziphuzo ezithile kungaba nomthelela omubi egazini lakho. Ngaphambi kokunikela ngegazi, zama ukugwema okulandelayo:

Utshwala

Iziphuzo ezidakayo ziholela ekuphelelweni ngamanzi emzimbeni. Zama ukugwema ukuphuza utshwala emahoreni angama-24 ngaphambi kokunikela ngegazi. Uma uphuza utshwala, qiniseka ukuthi uyanxephezela ngokuphuza amanzi athe xaxa.

Ukudla okunamafutha

Ukudla okunamafutha amaningi, njengama-fries ama-french noma i-ayisikhilimu, kungathinta izivivinyo ezenziwa egazini lakho. Uma umnikelo wakho ungeke uhlolelwe izifo ezithathelwanayo, ngakho-ke awunakusetshenziselwa ukumpontshelwa. Ngakho-ke, weqa ama-donuts ngosuku lomnikelo.

Ama-iron blocker

Ukudla neziphuzo ezithile kungathinta amandla omzimba wakho okuthola i-iron. Awudingi ukukugwema ngokuphelele lokhu kudla, kodwa gwema ukukudla ngasikhathi sinye udla ukudla okune-ayoni noma izithasiselo zensimbi.Ukudla okunciphisa ukufakwa kwensimbi kufaka:

• ikhofi netiye
• ukudla okune-calcium ephezulu njengobisi, ushizi, neyogathi
• iwayini elibomvu
• ushokoledi

I-Aspirin

Uma unikela ngama-platelet egazi - okuyinqubo ehlukile kunokunikela ngegazi eliphelele, noma elijwayelekile - uhlelo lwakho kumele lungabi nama-aspirin amahora angama-48 ngaphambi komnikelo.

Yini okufanele udle futhi uphuze ngemuva kokunikela ngegazi

Ngemuva kokunikela ngegazi, uzonikezwa ukudla okulula okulula nokuthile okuphuzwayo. Lokhu kuzosiza ekuqiniseni ushukela wegazi lakho namazinga oketshezi. Ukugcwalisa uketshezi lwakho, phuza izinkomishi zamanzi ezi-4 ngaphezulu kwamahora angama-24 alandelayo, futhi ugweme utshwala.

Ingabe ikhona imiphumela engemihle yokunikela ngegazi?

Iningi labantu alinayo imiphumela emibi lapho linikeza igazi. Ngemuva kokunikela ngegazi, uzocelwa ukuthi ulinde endaweni yokuphuza imizuzu eyi-10 kuya kwengu-15 ukuze uqiniseke ukuthi uzizwa ulungile.

Uma usuthole ukudla okulula nokuthile okuphuzwayo, ungabuyela emisebenzini yakho yansuku zonke. I-Red Cross incoma ukugwema ukuphakamisa okunzima nokuvivinya umzimba ngamandla usuku lonke.

Uma ungumuntu onikela ngegazi kaningi, ungahle uthande ukukhuluma nodokotela wakho ngezithako zensimbi. Kungathatha ukuthi amazinga akho wensimbi abuyele kokujwayelekile ngemuva kokunikeza igazi. Kutholwe ukuthi ukuthatha izithako zensimbi kungasinciphisa kakhulu lesi sikhathi sokululama.

Ukuthatha

Ukunikela ngegazi kuyindlela enhle yokubuyisela emphakathini wakho. Ngokuvamile kuyashesha futhi kulula. Uma udla okunempilo ngosuku lomnikelo wakho futhi uphuza uketshezi oluningi olwengeziwe, kufanele ube nemiphumela engemihle noma ungabi nayo.