Intsimbi iyimfuneko yokuvelisa i- hemoglobin kunye ne-myoglobin, iiprotheni ezimbini ezithwala i-oksijini. Ngoko, kufuneka ufumane ininzi yesinyithi kwisondlo sakho ukuze ube namandla okwaneleyo ukwenza zonke izinto ofuna ukuzenza rhoqo imihla.
Xa ungenayo i-iron eyaneleyo, usengozini yokuphucula i-anemia ye-iron-deficiency, imeko apho amangqamuzana egazi abomvu angakwazi ukuthwala oksijini okwaneleyo kuzo zonke iiseli zomzimba wakho.
Abantu abane-anemia yokunqongophala kwesinyithi banakho na kwezi zibonakaliso:
- Ukukhathala
- Ubuthathaka
- Iingxaki ngememori nokucinga
- Uziva kubanda
- Olubomvu, ulwimi oluvuthayo
Ukunqongophala kwetsimbi kunokwenzeka xa ungadli okwaneleyo ukutya okunesinyithi, okanye ukuba unenkathazo yokufumana insimbi. Uninzi lwabasetyhini ludinga insimbi engaphezulu kunamadoda ngenxa yokulahleka kwegazi ukusuka kwimihla , kwaye abafazi abakhulelweyo badinga isinyithi esongezelelweyo kumntwana okhulayo. Ukulahleka kwegazi ngenxa yezilonda okanye ezinye izifo zendlela yokugaya zingakhokelela ekunqongeni kwe-anemia yesinyithi.
Ukuba unesifo sokunqongophala kwesinyithi, kufuneka ubone umboneleli wezempilo, ngubani onokuyalela iimvavanyo zegazi ukuze abone ukuba ukusilela kwesinyithi yingxaki okanye ukuba kukho ezinye izizathu. Ungazami ukuxilonga kwaye uphathe.
Iimvumi kunye neendwangu zingaphantsi kweso sinyithi ngenxa yokuba ifomu yensimbi efunyenwe kwizityalo (ekuthiwa yi-non-heme iron) ayinakunyuswa kunye ne-heme yensimbi efunyenwe kwenyama, inkukhu kunye nentlanzi (i-iron iron).
Nangona kunjalo, unako ukwandisa isixa sesinyithi esingenayo i-heme esithatha ngokufaka ukutya okucebileyo kwi-vitamin C kwisidlo sakho (umzekelo, ukukhonza iinambumba ezimnyama ngepilisi eluhlaza okanye uphuze igrisi yesantyambo se-orange kunye nesipinatshi sesipinashi).
Ingakanani Insimbi Yokutya Nsuku Zonke
Konke kuxhomekeke kwisini sakho kunye nobudala bakho. Amadoda amadala adinga malunga ne-8 milligrams (mg) yentsimbi ngemini, kunye nabafazi abadala abadala be-premenopausal bafuna i-18 mg ngosuku.
Abasetyhini abangaphezu kweminyaka engama-50 kuphela bafuna malunga ne-8 mg ngosuku.
Ukutya ukutya okunempilo kunye nokutya okuninzi kwinyithi ngokuqhelekileyo kuyindlela efanelekileyo kunye nekhuselekileyo yokuthintela ukungabi ncitshiswa kwesimbi. Inyama, iinkukhu, i-legumes, i-oyster, ityhuna, ingulube, i-nut, imifuno eluhlaza emnyama, i-tomato juice kunye neetatate ziyimithombo enhle yesinyithi.
Ukuthabatha insimbi njengesongezelelo seZidlo
Amadoda amaninzi kunye nabafazi be-postmenopausal bafumana isinyithi esaneleyo ekudleni kwaye akufanele bathathe isongezelelo sesinyithi ngaphandle kokuba kumiselwe ngumboneleli wezempilo. I-vitamin engaphantsi kokubeletha kunye nezongezelelo zamaminerali zihlala zineentsimbi kunye nabasetyhini abanexesha elibi bangadinga isinyithi esongezelelweyo.
Kufuneka uqaphele nge-supplements. Musa ukuthatha ngaphezu kwe-45 mg ngosuku ngaphandle kokuba ugqirha wakho akuyala ukuba uthathe oko. Nantoni na ephakamileyo kunokuba inokukhokelela kwisifo sotywala.
Izongezo ze-iron ziyingozi kakhulu kubantu abane-hemochromatosis, imeko apho i-iron overload ivela khona. Izongezelelo zetsimbi ezindala zingakhawuleza zibe yityhefu kubantwana abancinci, ngokunjalo, ukwenzela ukuba izongezo zesinyithi kufuneka zigcinwe kwiibhotile ezinqabileyo ezingabantwana.
Imithombo:
Amacandelo okuLawula nokuKhuselwa kwezifo. "I-Iron ne-Iron Deficiency". http://www.cdc.gov/nutrition/everyone/basics/vitamins/iron.html.
Ofisi yeZibonelelo zeZidlo, iiNational Institutes of Health. "I-Supplementary Supplement Factsheet: Iron." Http://ods.od.nih.gov/factsheets/iron/.