Ngokutsho kwe-WHO ukuqikelela, abantu abayi-600-700 kwihlabathi baphelelwa ukungabikho kwesinyithi emizimbeni yabo - into eyenza ukusilela kokutya okunokuqala kwihlabathi, ngakumbi kumazwe athuthukile.
Ukunqongophala kwe-iron anemia kwenzeka xa umzimba womntu:
- Ayikwazi ukuthatha insimbi engenayo ngenxa yeengxaki kwi-tractitis.
- Ngokukhawuleza ilahlekelwa yinyithi ngexesha lokunyuka kweemfuno zomzimba (ukukhula komntwana, ukukhulelwa, ukuya esikhathini).
- Awufumani inani elifunekayo lesinyithi ngokutya.
KwiNtshona Yurophu, isizathu sokugqibela sisona siqhelo, nangona ukutya okunesityebi esinezitye kungekho kwinqanaba eliphezulu okanye elincinci.
Makhe sibhale iimpawu eziphambili zomxholo we-iron emzimbeni:
- Utywala.
- Intloko.
- Pale.
- Ubuthathaka.
- Uziva unxinekile.
- Tachycardia.
Kufuneka kuqatshelwe ukuba ngamanye amaxesha unesiphelo sokunqongophala kwesinyithi, umntu akafumani naliphi na apha ngasentla. Ngenxa yalesi sizathu, ngenjongo yokuphela kweprophylactic, kuyinqweneleka ukufumana iimvavanyo ngokukhawuleza ukujonga izinga lensimbi kwigazi. Okwangoku, kukho izinto ezininzi zokutya apho umxholo wesinyithi uphezulu ngokwaneleyo. Ngoko ke, ukuba ukutya komntu onempilo kulungeleleneyo - into eqaqambileyo ngokwayo! - udinga ubuninzi beetare afunyanwa ekudleni okubandakanyiweyo kwimenyu yakhe. Nangona kunjalo, okwangoku, umxholo wesinyithi kwisondlo somntu, njengomthetho, awugqithisi u-5-7 mg nge-1000 khalori.
Yemihla ngemihla ukuba ibe nemveliso yokutya yeetafile equkethe isinyithi - indlela elula kwaye elula yokuncedisa umzimba wawo. Umxholo omkhulu wensimbi esiyifumana kwimveliso yenyama, kwindawo yokuqala - ngokutya okubomvu. Yaye phakathi kwazo zonke iintlobo zenyama (kunye neziqwenga zalo), izinto ezilungileyo kakhulu ziyimveliso. Ukutya okuqukethe ininzi yesinyithi, kwakhona:
- inkukhu, i-goose, i-turkey (intamo);
- inkunzi yemvu, inyama yebhokhwe (i-sirloin, isifuba, umlenze, i-steak);
- umlenze (intamo, i-steak);
- Inkomo (kude, ulwimi, intamo, steak);
- ingulube (i-tenderloin, ukubhema ingulube);
- umvundla, intsimbi.
Ukongeza kwenyama, isamba esaneleyo sensimbi sitholakala kwizinto ezifana noku:
- izityalo: i-muesli, isinkwa esipheleleyo;
- Ubhontshisi: iiembotyi, iiperezi, iilentili (ukunyuswa kwentsimbi kwanda xa ungeze i-lemon);
- Imifuno: israyi, isipinashi (ukufana kwentsimbi kuphakama xa ukongeza i-lemon), i-artichokes, i-peas eluhlaza, ama-litate, ama-mushroom, iklabishi ebomvu, i-zucchini, yonke imifuno eluhlaza;
- iintlanzi, ivenkile zasemanzini;
- maqanda;
- amantonga;
- izithelo ezomileyo (iidiliya, ama-aprikoti omisiwe, i-prunes).
Umlinganiselo omkhulu (50-60%) wensimbi equlethwe kwimveliso yenyama yenziwa ngumzimba womntu ngokulula. Qaphela ukuba ukuba inyama ebomvu idliwe yimifuno, ukunyuswa kwesebe kwanda ngo-400%.
Nangona kunjalo, isinyithi, esiyifumana kuyo ukutya kwezityalo, iqulethwe khona kwimeko engagciniweyo. Ngenxa yesi sizathu, kungenjalo kungabandakanywa ngumzimba wethu, okanye kufakwe ngobuncinane kakhulu, kwaye umgangatho wale ntsimbi awukodwa ngokukodwa.
Ukuchithwa kwe-iron kwisilwanyana kukuncediswa yi-vitamin C, i-citric acid, i-folic acid, i-fructose, i-sorbitol kunye ne-vitamin B12. Ziyakwazi ukufumaneka kwimveliso elandelayo:
- ii-oranges kunye nejusi le-orange;
- I-grapefruit, i-kiwi, i-melon, imango, i-strawberry.;
- iitamatisi kunye nejusi yetayisi;
- pepper e nandi;
- iifatata;
- iklabishi emhlophe;
- i-broccoli;
- imifuno eluhlaza;
- iwayini elimhlophe.
Ukuba ukhuthazwa ukutya okuvela kwizinto ezinesinyithi, cima oku kulandelayo:
- iziphuzo ezithambileyo njengeCoca-Cola, ikhofi, itiye;
- tshokoleta;
- iimveliso zobisi (ushizi, ubisi, yogurt);
- zesoya;
- isikhupha seqanda;
- iwayini ebomvu.
Zonke ezi mveliso ziphazamisa ukungqinelana kwentsimbi.
Makhe sibonise umxholo wesinyithi kwezinye iimveliso zokutya:
- 1 indebe enkulu ye-broccoli ephekiweyo - 0.7 mg;
- Isiqwenga 1 sezonka ezimhlophe - 0,9 mg;
- 1 inkomishi enkulu yepaghetti - 2.0 mg;
- Ingxenye 1 yengulube okanye imvu - 2-3 mg;
- I-slice 1 ye-melon - 4.0 mg;
- 1 indebe enkulu yezonka - 18.0 mg;
- isibindi (inkomo okanye inkukhu) - 8-25 mg.
Ziziphi iimfuno zomzimba zensimbi?
Isixa sesinyithi umntu afuna sidityaniswe nobukhulu bakhe, ubudala, isondo, ukukhulelwa, okanye ukuphakama komzimba. Ngokubanzi, i-dose yemihla yesininzi ekhuthazwayo yenziwa nge-10 mg kumntu omdala kunye no-15 mg kumfazi omdala. Ngcaciso e ngakumbi:
- Iintsana ukuya kwiinyanga ezili-6: 10 mg ngosuku.
- Abantwana 6 iinyanga-4 iminyaka: 15 mg imihla ngemihla.
- Abafazi abaneminyaka eyi-11-50 ubudala: 18 mg imihla ngemihla.
- Abafazi abangaphezu kweminyaka engama-50: 10 mg imihla ngemihla.
- Abafazi abakhulelwe: 30-60 mg imihla ngemihla.
- Amadoda 10-18 ubudala: 18 mg imihla ngemihla.
- Amadoda aneminyaka engama-19 ubudala: 10 mg imihla ngemihla.