4 Ukutya okulula-kuya-Digest ephakamileyo kwiNsimbi

Insimbi yimbumba efunekayo ekudaleni i- hemoglobin . I-Hemoglobin yiprothini kwiiseli ezibomvu zegazi ezenza uthutho lwe-oxygen kwiiseli zomzimba. Abantu abangenayo ichane ngokwaneleyo ekudleni kwabo, kwaye ngoko ke abanako ngokwaneleyo i-hemoglobin, banokuphuhlisa i-anemia.

I-anemia yimeko eqhelekileyo, kwaye inokuba yinkathazo ngokukhethekileyo kubantu abaneentsholongwane zokugaya, kuquka nezifo zesibindi sokuvuvukala (IBD) kunye nesifo se-celiac. Abantu abane-IBD abanakufumana iingxaki nje ekufumaneni i-iron eyaneleyo ekudleni kwabo kunye nokuxhamla isinyithi kodwa kunye nokuphuma kwamanzi okunyusa umngcipheko we-anemia.

Ngoko ke, kubalulekile ukuba abantu abane-IBD bafumane isinyithi esaneleyo ekudleni kwabo . Imithombo yemifuno yensimbi yaziwa ngokuba yintsimbi "engeyi-heme", kwaye imithombo yezilwanyana yensimbi iyaziwa ngokuba yintsimbi "heme". I-Heme isinyithi ngokuqhelekileyo kulula ukuyifumana kunesinyithi esingekho isinyithi. Ukutya i-vitamin C kunye nomthombo wesinyithi kunokunceda insimbi ifakwe kwaye isetyenziswe lula ngomzimba.

Kuba abantu abane-IBD, okanye abane-ostomy okanye i-j-poch kunye nabantwana abajongene nokutya okukhawulezileyo, ukutya okunesityebi esinezinto ezilula ukugaya kunokuba ngumngeni. Iindaba ezilungileyo kukuba xa usayazi ukuba ungayifumana phi, ukufumana isinyithi esaneleyo kunokuba ngumsebenzi omncinci kunye nokuzonwabisa ngakumbi njengoko uhlolisisa ukutya okunemithombo yentsimbi kwaye kulula ukugaya.

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ikarikuni

EUnited States, i-turkey idlalwa ukuba yinyama ekhonza kwi-Thanksgiving. Ngokuqhelekileyo igcinwe ezinye iiholide, nanto, okanye kwixesha elikhulu lokutya ngeCawa. I-Turkey, nangona kunjalo, yindawo eninzi yentsimbi, inika i-1.6 mg yesinyithi kuzo zonke ii-ounces ezi-3.5. Enye ayifuni ukupheka i-turkey yonke, nokuba kunjalo, ukuzonwabisa kunye neenzuzo, kuba i-cutkey cutlets ivame ukufumaneka kwivenkile okanye kwi-butcher. Nangona kunjalo, gcina ukhumbule ukuba kukho inzuzo kumsebenzi wokupheka i-turkey yonke: inyama ebumnyama inokunika isinyithi engakumbi kunokuba yinyama yokukhanya.

I-Turkey isidlo sasemini sinesinyithi esincinane, malunga no-1.1 mg ngokusebenza malunga ne-1.7 iununci. Nangona kunjalo, inyama yenyama yasemini ilula ukuza kwaye yinto esheshayo engadliwa ngaphandle kwiphakheji. Yiya kwi-cut cut quality-cut, kwaye uqaphele iimpawu eziqukethe iishukela ezongeziweyo, imibala, ityuwa okanye ezinye izongezo.

Ezinye izondlo zokutya kwi-turkey ziquka i-vitamin B12, i-vitamin B6, i-magnesium kunye neprotheni. Kwakhona kunamafutha amaninzi kwaye kulula ukugawula ifomethi.

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Inkukhu

Inkukhu ixhaphake, ilula ukuyifumana, kwaye ingaba yindlela yokufumana isinyithi engakumbi kwisondlo sakho. Enye ye-3-ounce ekhonza yenkukhu iqulethe malunga ne-.7 mg yesitye. Ubuhle benkukhu kukuba akungabibizi kwaye buninzi kakhulu. Akukho nqoqo yokupheka yokupheka inkukhu, ngoko ukugcina okuthakazelisayo akuthathi uphando oluninzi. Ukugcina kulula kulula: inkukhu ebisiweyo ngaphandle kwezongezo okanye ukunambitheka okunokubakho kusetyenziswa i-oven yakho okanye umpheki ophuzayo. Yithatha isinyathelo esinye kwaye usebenzise amathambo aseleyo kwi inkukhu ebisiweyo ukwenzela ukuba usebenzise isonka semfuyo (i-bone broth) ngexesha lokutya, okanye udibanise irayisi ngokusebenzisa umhluzi endaweni yamanzi xa upheka.

Akunjalo nje into enesitye, inkukhu iqukethe nezinye iivithamini kunye nezamaminerali, kuquka i-vitamin B6, i-vitamin B12, i-magnesium ne-potassium.

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Tuna

Iinqununu ezincinci zilula ukuyifumana, kulula ukuyidla, kwaye ziyakhonza ngeendlela ezahlukeneyo. Elinye i-3 iyonke ekhonza ityhuna, ephapathiweyo emanzini kwaye iqonde kwinqanaba, linoku malunga ne -8 mg yesinyithi. I-Tuna ingadliwa ngokucacileyo, eyenza ibe yinto yokulula, ukutya okukhawulezayo, kodwa inokuthi ibe yintlobo engapheliyo yee-salads okanye ikhonjwe ngabaphangi. I-Tuna kukutya okuphezulu kwi-sodium, enokubakhathalela abo bazama ukugcina i-sodium ingenayo, kodwa loo nto inokunciphisa ngokutya ukutya okusezantsi kwe-sodium yonke imihla.

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Isidlo sesidlo sakusasa

Abantu abaninzi banokucinga ngemifuno yokutya kwasekuseni njengesiqhelo sabantwana, kodwa kungekhona abantu abadala. Nangona kunjalo, amaninzi okusanhlamvu ayaqiniswa ngesinyithi kwaye ingaba ukutya kwasekuseni okukhawuleza kwaye kulula (okanye esinye isidlo). Ubuqhetseba kubantu abafumana iingxaki zokugaya ukutya kukufumana enye ephantsi kwefiber. Ingqolowa kunye nelayisi esekelwe kwilayisi kunokuba ukhethe ukutya okukolweni, i-bran, okanye i-oatmeal-based grain. Isixa sesinyithi kunoma yimuphi umqondiso othile wokutya okutya kwasekuseni uya kuhluka. Enye ikomityi ye-cornic flakes ingabonelela malunga ne-8 mg yentsimbi, eyi-45% yexabiso eliphakanyisiweyo lemihla ngemihla yabasetyhini kunye ne-100% yabantu abaninzi. I-rice based based cereal inokuthi iqulethe malunga ne-9 mg yesitye, malunga ne-50% yexabiso lemihla ngemihla yabasetyhini kunye ne-100% yabantu abaninzi.

I-cereal yokutya kwasekuseni ingaba nobutyebi bezinye iivithamini kunye neemaminerali ukuba abantu abane-IBD abanako ukufumana okwaneleyo ekudleni kwabo, kuquka i-vitamin A, i-vitamin D, i-folate, i-calcium, ne-zinc.

> Umthombo:

> Iziko lezeMpilo. IBhodi yokutya kunye neZondlo. I-Dietary Reference Intakes ye-Vitamin A, i-Vitamin K, iArsenic, i-Boron, i-Chromium, iCopper, i-iodine, i-Iron, i-Manganese, iMolybdenum, i-Nickel, i-Silicon, i-Vanadium kunye ne-Zinc: ingxelo yePhaneli kwi-icon ye-Micronutrient Sexual link. Washington, DC: I-National Academy Press; 2001.