Iron kuchokera kuchipatala ndizofunika kwambiri, zomwe zimakhudza kwambiri thanzi laumunthu. Ntchito yake yofunikira kwambiri ndikutenga nawo mapuloteni, poyambitsa oxygen, hemoglobin ndi myoglobin m'thupi, komanso popereka mankhwala. Mankhwala amkuwa ndi ofunikira kuti magwiritsidwe ntchito a chitetezo cha mthupi apangidwe, makamaka pamaselo. Kuphatikizana ndi mchere womwe ulipo mu thupi laumunthu, mopanda mlingo waukulu, chitsulo chimakhala ndi zotsatira zabwino kwambiri. Zambiri zokhudzana ndi udindo wa chitsulo mu thupi laumunthu, kumene ili ndichitsulo chofunika kwambiri kuti mutenge, ndiwerenge pansipa.
Zitsulo zomwe zili m'thupi
Kawirikawiri, thupi lalikulu limakhala ndi 4 mpaka 5 g yachitsulo. Pafupifupi 1 mg. tsiku ndi tsiku "amachoka" chifukwa cha kusungunuka kwa maselo pamwamba pa khungu ndi mitsempha, kuphatikizapo tsamba la m'mimba. Kusamba kumaliseche kwa amayi musanayambe kusamba kumawonjezera kuwonongeka kwa chitsulo kwa 2 mg.
Zimadziwika kuti palibe njira zakuthupi zowonetsera chitsulo m'thupi. Pogwiritsa ntchito njira zothandizira zitsulo, zimasungiramo m'thupi la munthu zimayendetsedwa ndi kusungidwa kwa ma microelements kumakhala mosamalitsa. Koma izi ndizo ngati munthuyo ali wathanzi. Iron - gawo la "whimsical", ndipo zokhudzana ndizomwe zimadalira chikhalidwe cha thupi. Monga, komabe, ndi mosiyana.
Kodi mlingo wa tsiku ndi tsiku umalimbikitsa chiyani?
Chithandizo chachitsulo cha tsiku ndi tsiku kwa anyamata kuyambira zaka 14 mpaka 18 ndi 11 mg. patsiku, komanso kwa amuna akuluakulu kuyambira zaka 18 mpaka 70 iwo akutsikira ku 8 mg. tsiku. Kwa atsikana kuyambira zaka 14 mpaka 18, mankhwalawa ndi 15 mg. Patsiku, kwa amayi a zaka 18 mpaka 50, mlingo ukuwonjezeka kufika 18 mg, komanso kwa amayi 50 ndi 8 mg. adzakhala okwanira.
Komabe, tisaiwale kuti pang'ono peresenti ya chitsulo chomwe chimabwera kwa ife ndi chakudya chimakhudzidwa kwathunthu. Komanso, phindu limeneli silokhazikika. Kuphatikizanso apo, pali zinthu zosiyanasiyana zomwe zimalepheretsa ndondomeko yowonjezera chitsulo. Mwachitsanzo, kudya kwa vitamini C kumathandiza kwambiri pakupanga chitsulo. Mitundu ya mapuloteni a minofu (mu nyama ya nsomba ndi nkhuku), imagwiritsidwa ntchito pang'onopang'ono, imakhala ndi zinthu zomwe zimapangitsa kuyamwa kwa chitsulo kuchokera ku chakudya. Komano, zimadziwika kuti chitsulo mu zakudya ndi mitundu iwiri: chiwonongeko komanso chosakhala chowoneka. Gwero la zitsulo za hemativnogo - izi ndizo nkhuku ndi nsomba, zimakumbidwa mofulumira kwambiri. Ndipo, mdima wochuluka wa nyama, zitsulo zowonjezera. Chitsulo chosamveka chimapezeka mu zakudya monga mkate, mpunga, masamba ndi mazira. Kutentha kwa chitsulo kumakhudzidwanso ndi kudya nyama ndi zakudya zambiri za vitamini C. Zakudya zina monga khofi, tiyi, sipinachi, chokoleti. Zakudya zowonjezera mavitamini - mapuloteni a soya, chinangwa cha tirigu ndi alginates (msuzi watsopano, ayisikilimu, puddings ndi creams) amalepheretsa njira yothandizira tizilombo toyambitsa matenda. Komabe, kuphatikizapo nyama kapena chakudya chokhala ndi vitamini C, zotsatira zake zoipa ndizochepa. Kusamwa kwachitsulo kungakhalenso kovuta pamene mukumwa mankhwala ena monga antibiotics ndi antacids.
Maziko aakulu a chitsulo
Pakati pa zakudya, "atsogoleri" omwe ali ndi zitsulo ndi: chiwindi, nkhumba, impso, nyama yofiira, mavitamini opangidwa ndi tirigu ndi zakudya zamabotchi, nkhuku, mazira, madzi, mapulotche, mapuloteni, mtedza, sipinachi, oyster, zipatso zouma ndi masamba obiriwira.
List of foods rich iron
Mtundu wa chakudya | mlingo | chitsulo | makilogalamu |
nyemba za impso | 1 chikho | 15 mg | 612 |
nandolo | 1 chikho | 12.5 mg | 728 |
soya | 1 chikho | 9 mg | 376 |
kabichi | 1 kachan | 5 mg | 227 |
sipinachi | 500g | 9 mg | 75 |
broccoli | 500g | 5 mg | 170 |
Ntchito zofunika kwambiri zachitsulo m'thupi
Ponena za ntchito yomwe chitsulo chimagwira m'thupi la munthu, mungathe kunena mfundo zingapo:
- Iron ndi mbali yaikulu ya mavitamini ambiri ndi mapuloteni;
- Amachita nawo mapangidwe a maselo ofiira ofiira ndi mpweya wochuluka kwa ziphuphu ndi ziwalo;
- Amathandiza kwambiri pakukula mu thupi;
- Kuwonjezera kukanika kwa thupi ndikumenyana bwino ndi zizindikiro za nkhawa ndi kupsinjika maganizo;
- Zimaletsa kutopa komanso kumapangitsa khungu komanso tsitsi.
Zopambanitsa ziwirizo ndizosoŵa ndi kupitirira malire
Zizindikiro zofala kwambiri za kusowa kwachitsulo ndi:
1. Kumva kutopa chifukwa cha kuchepa kwa magazi m'thupi (chikhalidwe choyambitsa kusowa kwa chitsulo). Kaŵirikaŵiri zimachitika ndi kuwonjezeka kwa zosowa za thupi kuphatikizapo kudya kochepa kwa chitsulo. Mwachitsanzo, pathupi, komanso kwa ana a miyezi 6 mpaka 18.
2. Khungu lakuda.
3. Kudzimbidwa.
4. Misomali yosweka ndi mano ofooka.
Kupanda chitsulo ndi vuto lalikulu, komano, kutayika kwake kungayambitse poizoni. Zozizwitsa zoterezi ndizosowa kwambiri, koma zikhoza kuchitika pogwiritsa ntchito zakudya zowonjezera, ndi hemochromatosis - kuphwanya kwachitsulo m'thupi. Chitsulo chowonjezera chimayambitsa chiwindi kwa chiwindi, impso ndi ubongo.
Tizikumbukira kuti mlingo wokhala pamwamba pa 100 mg. tsiku lingayambitse kutopa, kulemera ndi kusokonezeka mu ntchito ya mtima wamtima. Chomwe chimatanthawuza kuti zakudya zowonjezera zakudya ndi zitsulo ziyenera kukhala zosiyana kwambiri povomerezana ndi dokotala!
Zinthu zomwe zikuyimira ngozi
Choyamba ndi zakudya zolakwika, zomwe ndizovuta pakati pa ana ndi akulu. Koma ana makamaka ali pachiopsezo pa msinkhu, pamene zakudya zapamwamba zimamveka, koma amafuna kuti akwaniritse miyezo ndikuyesera munthu wabwino. Kuperewera kwa zochitika pamadyerero amenewa kumaphatikizapo kusokonezeka kwa kukula ndi msambo. Anthu omwe amadya zamasamba angakumane ndi zovuta kupeza zitsulo. Ndi njira yoyenera, pali zakudya zambiri zambewu, mtedza ndi nyemba m'masamba a tsiku ndi tsiku. Kukhala ndi pakati ndi chinthu china chowopsya, kotero mayi amene amanyamula mwana amafunika kudzipangira yekha zakudya zowonjezera chitsulo kuti ateteze mwanayo kuchokera ku kusowa kwa magazi m'thupi. Kuzifukwa zomwe zimayambitsa kusowa kwachitsulo, zimaphatikizaponso kutayika kwakukulu kwa magazi pa nthawi ya kusamba, ndi zopereka za magazi zopereka, kuyamwitsa, ndi zina zotero.
Kulephera kwa iron kumakhala kofala kwambiri kwa amayi a msinkhu wobereka kusiyana ndi amuna omwe ali ndi vuto lochepa lachitsulo. Kuperewera kwa iron, monga lamulo, kumagwirizanitsa ndi kuchepa kwa chitetezo cha mthupi ndi kufooka kwa minofu, kuchepa kwa ndondomeko ndi maganizo a chitetezo cha mthupi.
Zakudya zamitundu yambiri ndi zokwanira zokhudzana ndi chakudya cha zinyama, ndiwo zamasamba ndi zipatso zingapereke chitsulo chofunikira. Pakati pa mimba, mayi amafunika kudya micronutrients ndi zakudya zowonjezera maulendo awiri. Zakudya zabwino zoyenera za amayi omwe ali ndi pakati ndi osowa zakudya ndizofunikira kuti azidyetsa bwino ana ndi ana, komanso ndi njira yabwino yothetsera vuto la kuchepa kwa magazi m'thupi.