Indlela yokufumana i-Ntsalane yeNtsalane kunye nokuPhepha iAnemia
Ukuntula i-iron yinto eqhelekileyo kubadlali beentombi. Izifundo ziye zafumanisa ukuba abagijimi, ngokukodwa abadlali bezemidlalo, bahlala benesitya okanye abanomdla.
Intsimbi ibalulekile ekusebenzeni kwezemidlalo. Ingxenye ye-hemoglobin kwiiseli zakho ezibomvu zegazi ezithwala oksijini kwiiseli zakho kwaye zithwala i-carbon dioxide. Ingqondo ixhomekeke ekuthuthweni kwe-oksijini, kwaye ingenalo eyaneleyo, kuya kukufumanisa nzima ukugxila kwaye uzive ukhathele kwaye ucasulwa.
I-Iron nayo iyafuneka ukuba igcine i-immune system. Ukuba awunayo i-iron eyaneleyo unokunyamekela ukusuleleka kwezifo ezininzi.
Abadlali be-Athletes kunye neNtshontsho yeeHn
Ukudibanisa kwezi zinto zilandelayo zenzeke abadlali beengozini yokunqongophala kwesinyithi:
- Ukubonelela ngokwaneleyo kwintsimbi yokutya. Abadlali abaphephe inyama ebomvu banzima ukuhlangabezana neemfuno zentsimbi yomzimba.
- Iimfuno ezingakumbi zentsimbi. Uqeqesho olunzima luvusa ukwanda kweseli yegazi ebomvu kunye nemveliso yemveliso yegazi kunye nokwandisa imfuno yesinyithi. (Ukuthengiswa kweentsimbi kukugqwesa ukuqeqeshwa kwabadlali abanokunyamezela).
- Ukulahleka kwesebe. Ukulahleka kwegazi ngokulimala, okanye ukuya esikhathini. Kwiimbaleki zokunyamezela, umonakalo weenyawo 'ezinyantya kwieseli ezibomvu zegazi ezinyaweni ngenxa yokusebenza kwiindawo ezilukhuni kunye nezicathulo ezinobungakanani obukhokelela ekulahlekeni kwensimbi. Ekugqibeleni, ngenxa yokuba isinyithi silahlekile ngokujuluka, ukujuluka okunzima kukukhokelela kwengozi yokuntula.
Iimpawu zokunqongophala kwe-Iron kunye ne-Anemia
Iimpawu zentsilelo yokunqongophala ziquka ukulahlekelwa yinyamezelo, ukukhathala okungapheliyo, izinga lokunyaniseka kwentliziyo, amandla aphantsi, ukulimala rhoqo, ukugula okuqhubekayo, kunye nokulahlekelwa ngumdla ekusebenziseni nasekunyanzeleni.
Ezinye iimpawu ziquka ukungafuni ukutya kunye nesiganeko sokwanda kunye nexesha lokubanda kunye nezifo. Zininzi zale mpawu ziqhelekile ukuqeqeshwa ngokugqithiseleyo, ngoko ke ukungahambi kakuhle kwezinto eziqhelekileyo. Indlela ephela yokuqinisekisa ukusilela kukuba uvavanyo lwegazi lubonakalise isimo sensimbi. Ukuba unayo nayiphi na impawu elapha ngasentla, kwaye ungenye yeemeko ezinobungozi obuphezulu, kufuneka u tyelele ugqirha wakho emsebenzini webhu.
Ukuba ugqirha wakho uqinisekisa ukungabi nakwintsimbi , uya kuncomela ukwanda kwintsimbi yakho yokutya. Ukuba ukusilela kwakho kunzima, ungadinga izibonelelo. Ungalokothi usebenzise izongezo zensimbi ngaphandle kokuba ngaphantsi kweso sigqirha sakho, njengoko insimbi eninzi ingabangela umonakalo ongenakucinganiswa kunye nomngcipheko ophezulu wesifo kunye nesifo senhliziyo .
Imithombo emihle yeNsimbi
I-RDA yabasetyhini kunye nentsha i-15 milligrams ngosuku. Amadoda kufuneka adle 10 mg. Abadlali abakhuthazayo banokufuna okungakumbi. Unokufumana isinyithi kwizilwanyana zombini kunye nokutya kwezityalo, kodwa isinyithi kwimithombo yezilwanyana inomlinganiselo wokumitha malunga neepesenti ezili-15, xa kuthelekiswa nama-5 ekhulwini kwizityalo. Ngoko indlela esebenzayo yokunyusa izinga lezinyithi ngokutya iziveliso zezilwanyana ezifana nomzimba obomvu obomvu, inkukhu okanye intlanzi okanye isibindi. Unako ukwandisa inani lentsimbi kwizinto ozidlayo ngokupheka nge-cast iron skillet (ingakumbi xa upheka ukutya okuyi-acidic).
Ukufakelwa kwe-Iron ukususela nakuphi na ukutya, nokuba isityalo okanye isilwanyana, kuncipha xa behamba kunye nokutya nge-caffeine. I-calcium kunye ne-zinc zinciphisa amandla omzimba ukuba athathe insimbi. Nangona kunjalo ukongeza iziqhamo (izityalo zentrafti ngokukodwa), ukutya kukuphucula ukutsalwa kwesimbi . Imithombo engcono kakhulu yesinyithi ekudleni iquka: inyama ebomvu, i-cereal, i-nut, kunye namagqabi, (idibene kunye nokutya okuphezulu kwi- vitamin C ).
Olunye ulwazi luqwalasele le Treyiti yokutya yeRic Rich .
> Imithombo:
> Alaunyte I, Stojceska V, Plunkett A .. "I-Iron kunye ne-Athletic Athlete: Ukuhlaziywa kweendlela zokuPhatha kweNdlela yokuPhucula isimo seNkohlakalo kunye nokuSebenza koMsebenzi." J Int Soc Sports Isondlo. 2015 u-Okthoba 6; 12: 38. i-doi: 10.1186 / s12970-015-0099-2. > eCollection > 2015.
> Unjani Ukunqongophala Kwe-Ironemia Anemia? I-Heart Heart, i-Lung, ne-Blood Institute, ngo-Matshi 26, 2014.