11 Ukutya okunceda ukukhusela ukukhubazeka kweTye

Yiza kwiimbotyi

Ukungabikho kwenkxaso yenkxaso yindalo yimbangela ebalulekileyo yokunqongophala kwesondlo kwihlabathi. Ukunqongophala kweensimbi kungabangela i- anemia kunye nengqiqo (ukufunda) ukulibaziseka kubantwana. I-anemia ingabelana ukusuka kumnxeba ukuya kunzima, ngamanye amaxesha afuna ukudluliselwa kwegazi. Kubantu abaninzi, isitshixo sokuthintela ukungabikho kwesinyithi siqinisekisa ubungakanani banele bentsimbi ekudleni.

Intsimbi ihamba ngeendlela ezimbini: i-heme yensimbi (evela kwenyama) kunye ne-non-heme iron. I-Heme isinyithi ixakeke ngakumbi kunokuba isinyithi sinyithi esiphumela kwisibonelelo sokutya esinconywayo (RDA) sensimbi sibe malunga nama-2 amaxesha angaphezulu kumafama. Nangona ezi zityalo zidla ukutya okungafaniyo azikho emngciphekweni ophezulu wokuphucula i- anemia ye-iron . Emva kokubhinqa kwabasetyhini bane-RDA ephezulu ngenxa yokulahleka kwegazi kwinyanga.

Siza kuhlola iintlobo ezininzi zokutya zentsimbi. Isibindi asifakiwe kuloluhlu. Nangona imithombo ephezulu kakhulu yesinyithi, iphinda iphezulu kwi-cholesterol. Ezinye zezi zinto usenokuba uzi ukuba unesinyithi, kodwa abanye banokumangalisa.

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Inyama

Sithetha ngaphezu kwenkomo nje yenkomo. Inkukhu, imvana, ingulube, kunye ne-turkey nayo imithombo enesitye. Inyama iqulethe i-heme yensimbi, elula ukuba umzimba uthathe, oku kuthetha ukuba ufumana ininzi yesinyithi kule ndawo yokutya. Imithombo yenkomo yenyama iyacetyiswa.

Akusiyo inyama yokutya? Akukho zixhala, kukho ukhetho olongezelelweyo.

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I-Shellfish

I-Shrimp, i-clams, kunye nee-oyster ziqulethe insimbi efanayo ye-heme njengezilwanyana, oku kuthetha ukuba kulula ukuyithatha.

Imifuno engqongqo? Akukho nkxalabo, ukhetho oluninzi luza. Kukho ukhetho oluninzi lwezityalo kunye nemigodi.

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Tofu

I-Tofu ngumthombo omkhulu weprotheni enexabiso elihle lentsimbi. Gwema i-tofu nge-calcium eyongeziweyo njengoko oku kunokunciphisa ukutsalwa kwesinyithi.

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Iimbotyi

Ukongezelela ekubeni ngumthombo omkhulu weprotheni, iimbotyi (kubandakanya ubhontshisi be-pinto, ubhontshisi abamnyama, i-lentils, kunye neembotyi zezintso) nazo ziyimithombo enesinyithi.

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Broccoli kunye neBok Choy

I-Broccoli kunye ne-bok choy imifuno emihle xa ivela kwisinyithi. Ukongezelela ekubeni yintsimi enesinyithi, ziqukethe i-vitamin C, enceda umzimba wakho ufumane isinyithi ekudleni kwakho.

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Imifuno

Imifuno eninzi imithombo yentsimbi efanelekileyo, kubandakanywa imifuno eluhlaza, imifuno eluhlaza; iimbotyi eziluhlaza; kunye neetamatato. Ijusi yetamatato yenye yeerisi ezimbalwa ezinesinyithi.

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Izityalo ezomileyo

Ewe, ama-apricot omisiwe, iiperesi, i-prune, kunye neerinki zineensimbi kuzo. Benza i-snack okumnandi kwakhona. Ifana nejisi yesitamatisi, i-prune ijusi iya kukuvumela ukuba usele insimbi yakho.

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Nuts

Uninzi lwamantongomane, kuquka i-cashews, i-hazelnuts, i-pistachios, kunye ne-almond ziqukethe isinyithi. Ngoko, yidla isonka esincinci. Mhlawumbi udibanise kwiziqhamo ezimbalwa ezomileyo ngensimbi encinane.

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Imbewu yeTyusu

Imbewu ebomvu yemifuno, ebizwa ngokuba yi-pepitas, yintsimi enkulu yesityalo yentsimbi. Ukuba uya kuzigubungela, thintela ukushisa okugqithiseleyo kuba oko kunokunciphisa inani lentsimbi kuzo. Cinga ukubasebenzisa njengendlela yokuphunga isaladi.

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Isonka kunye neCereals

EUnited States nakwamanye amazwe, iifolo ziqiniswe ngamavithamini kunye neemaminerali kuquka nentsimbi. Uyakwazi ukuchonga ezi mveliso ngokubona umgubo ococekileyo kwiluhlu lwesithako. Oku kubandakanya ukutya ezifana nesonka, ukotya, i-pasta, kunye nezinye izityalo. Ngokuqhelekileyo, okusanhlamvu kunye ne-bran kuzo zininzi zensimbi kunabanye okusanhlamvu.

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I ziqhamo

Nangona ngokwezobuchwepheshe bengenalo isinyithi, iziqhamo ezinezithambile C (i-oranges, i-lemons, i-limes, i-watermelon, i-kiwi) zinokunceda ukuba uthathe isinyithi ekudleni kwakho kakuhle. Ngoko, zibandakanya kunye neentsimbi ezizityebi zesinyithi ukuze ube nesiphumo esingcono.

_{Umthombo:
AmaZiko eZiko lezeMpilo. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/ Ukufikelela ngo-08/18/2015}

Ukuthintela Kubalulekile

Ndiyathemba ngalezi ngcebiso uya kuphumelela ekukhuseleni ukungonakali kwesinyithi. Kubalulekile ukuqaphela ukuba iimveliso zobisi azikho kuloluhlu. Iimveliso zobisi ziqulethe i-calcium ezithintela ukutyunjwa kwesinyithi kwezinye izinto ezidliwa ngexesha elinye. Ukongela ubisi obuninzi (ngaphezulu kwe-3 izindebe okanye ii-ounces ezingama-24 yemihla ngemihla) kunokuthintela ukuchithwa okwaneleyo kwensimbi ekudleni. Kwakhona, iziphuzo eziqulethe iitanins ezifana nekhofi kunye netiyi zingavimbela ukutshatyalaliswa kwensimbi. Ukuba ukusilela kwakho kwintsimbi kunzima ngokwaneleyo ukudala i-anemia, ukutshintsha ukutya kwakho yedwa akuyi kulungisa ngokupheleleyo ukusilela kwesinyithi. Xoxa ngeendlela zokonyango kunye nomboneleli wakho wezempilo. Umthombo We-Iron: I-Supplement Supplement Sheet Sheet. Amaziko eZiko lezeMpilo kwiWebhsayithi yeZibonelelo zeZondlo. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional. NgoFebhuwari 11, 2016. Kufumaneka ngoMatshi 14, 2017.