Iron pazakudya

Iron ndi mchere womwe umapezeka m'selo iliyonse ya thupi. Iron amaonedwa kuti ndi mchere wofunikira chifukwa amafunika kupanga hemoglobin, gawo la maselo amwazi.

Thupi la munthu limafunikira chitsulo kuti apange mapuloteni onyamula mpweya a hemoglobin ndi myoglobin. Hemoglobin imapezeka m'maselo ofiira amwazi. Myoglobin imapezeka mu minofu.

Chitsulo chabwino kwambiri ndich:

• Nyemba zouma
• Zipatso zouma
• Mazira (makamaka mazira a dzira)
• Mbewu zachitsulo
• Chiwindi
• Nyama yofiira yotsamira (makamaka ng'ombe)
• Nkhono
• Nkhuku, nyama yofiira yakuda
• Salimoni
• Tuna
• Mbewu zonse

Chitsulo chokwanira chimapezekanso mu mwanawankhosa, nkhumba, ndi nkhono.

Iron kuchokera ku masamba, zipatso, mbewu, ndi zowonjezera ndizovuta kuti thupi lizitenga. Magwero awa ndi awa:

Zipatso zouma:

• Kudulira
• Zoumba
• Apurikoti

Nyemba:

• Nyemba za Lima
• Soya
• Nyemba zouma ndi nandolo
• Nyemba za impso

Mbewu:

• Maamondi
• Mtedza wa Brazil

Zamasamba:

• Burokoli
• Sipinachi
• Kale
• Mapulogalamu onse pa intaneti
• Katsitsumzukwa
• Dandelion amadyera

Mbewu zonse:

• Tirigu
• Mapira
• Oats
• Mpunga wabulauni

Mukasakaniza nyama yowonda, nsomba, kapena nkhuku ndi nyemba kapena masamba obiriwira nthawi yachakudya, mutha kuyambitsa masamba azitsulo katatu. Zakudya zokhala ndi vitamini C wambiri (monga zipatso za zipatso, sitiroberi, tomato, ndi mbatata) zimathandizanso kuyamwa kwachitsulo. Kuphika zakudya mu skillet-iron skillet kungathandizenso kuonjezera kuchuluka kwa chitsulo.

Zakudya zina zimachepetsa kuyamwa kwachitsulo. Mwachitsanzo, tiyi wamalonda wakuda kapena pekoe amakhala ndi zinthu zomwe zimamangirirana ndi chitsulo chosadya kotero kuti sizingagwiritsidwe ntchito ndi thupi.

MALO OTSOGOLERA CHITSULO

Thupi la munthu limasunga chitsulo kuti chichotse chilichonse chomwe chatayika. Komabe, kuchepa kwa chitsulo kwakanthawi kotalikirana kumatha kubweretsa kuchepa kwa magazi m'thupi. Zizindikiro zake zimaphatikizapo kusowa kwa mphamvu, kupuma movutikira, kupweteka mutu, kukwiya, chizungulire, kapena kuonda. Zizindikiro zakuthupi zosowa chitsulo ndi lilime loyera komanso misomali yoboola pakati.

Omwe ali pachiwopsezo chazitsulo zochepa amaphatikizapo:

• Amayi amene akusamba, makamaka ngati akusamba kwambiri
• Amayi omwe ali ndi pakati kapena angobereka kumene
• Othamanga akutali
• Anthu omwe ali ndi mtundu uliwonse wamagazi m'matumbo (mwachitsanzo, zilonda zotuluka magazi)
• Anthu omwe amapereka magazi pafupipafupi
• Anthu omwe ali ndi vuto la m'mimba lomwe limapangitsa kuti kukhale kovuta kuyamwa michere mu chakudya

Ana ndi ana ali pachiwopsezo chotenga chitsulo chochepa ngati sapeza zakudya zoyenera. Ana omwe akusamukira ku zakudya zolimba ayenera kudya zakudya zopangidwa ndi ayironi. Makanda amabadwa ndi chitsulo chokwanira kukhala pafupifupi miyezi isanu ndi umodzi. Zosowa zowonjezera zachitsulo za khanda zimakwaniritsidwa ndi mkaka wa m'mawere. Makanda omwe samayamwitsidwa ayenera kupatsidwa chitsulo chowonjezera chachitsulo kapena chilinganizo cha khanda chokhala ndi chitsulo.

Ana azaka zapakati pa 1 ndi 4 amakula mwachangu. Izi zimagwiritsa ntchito chitsulo m'thupi. Ana azaka izi ayenera kupatsidwa zakudya zopangidwa ndi ayironi kapena chitsulo chowonjezera.

Mkaka ndi gwero losauka kwambiri lachitsulo. Ana omwe amamwa mkaka wambiri ndikupewa zakudya zina amatha "kuchepa magazi mkaka." Amalimbikitsa mkaka ndi makapu 2 mpaka 3 (480 mpaka 720 milliliters) patsiku kwa ana.

CHITSULO CHOCHULUKA

Matenda amtundu wotchedwa hemochromatosis amakhudza kuthekera kwa thupi kuwongolera kuchuluka kwa chitsulo. Izi zimabweretsa chitsulo chochuluka mthupi. Chithandizochi chimakhala ndi zakudya zopanda chitsulo, chopanda chitsulo chowonjezera, komanso phlebotomy (kuchotsa magazi) pafupipafupi.

Sizingatheke kuti munthu atenge chitsulo chochuluka kwambiri. Komabe, ana nthawi zina amatha kupanga poyizoni wachitsulo pomeza zowonjezera zowonjezera zowonjezera. Zizindikiro za poyizoni wachitsulo ndizo:

• Kutopa
• Matenda a anorexia
• Chizungulire
• Nseru
• Kusanza
• Mutu
• Kuchepetsa thupi
• Kupuma pang'ono
• Mtundu wakuda pakhungu

A Food and Nutrition Board ku Institute of Medicine amalimbikitsa izi:

Makanda ndi ana

• Achichepere kuposa miyezi 6: 0.27 milligrams patsiku (mg / tsiku) *
• Miyezi 7 mpaka chaka chimodzi: 11 mg / tsiku
• Zaka 1 mpaka 3: 7 mg / tsiku *
• Zaka 4 mpaka 8: 10 mg / tsiku

AI kapena Intake Yokwanira

Amuna

• Zaka 9 mpaka 13: 8 mg / tsiku
• Zaka 14 mpaka 18: 11 mg / tsiku
• Zaka 19 kapena kupitirira: 8 mg / tsiku

Akazi

• Zaka 9 mpaka 13: 8 mg / tsiku
• Zaka 14 mpaka 18: 15 mg / tsiku
• Zaka 19 mpaka 50: 18 mg / tsiku
• 51 ndi akulu: 8 mg / tsiku
• Amayi apakati azaka zonse: 27 mg / tsiku
• Azimayi oyamwa zaka 19 mpaka 30: 9 mg / tsiku (zaka 14 mpaka 18: 10 mg / tsiku)

Azimayi omwe ali ndi pakati kapena omwe akutulutsa mkaka wa m'mawere angafunike chitsulo chosiyanasiyana. Funsani wothandizira zaumoyo wanu zomwe zili zoyenera kwa inu.

Zakudya - chitsulo; Asidi asidi; Chitsulo cha asidi; Ferritin

• Iron zowonjezera

Mason JB. Mavitamini, kufufuza mchere, ndi micronutrients ena. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. Wolemba 25. Philadelphia, PA: Elsevier Saunders; 2016: chap 218.

Maqbool A, Parks EP, Shaikhkhalil A, Panganiban J, Mitchell JA, Stallings VA. Zofunikira pazakudya. Mu: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, olemba. Nelson Textbook of Pediatrics. Wolemba 21. Philadelphia, PA: Elsevier; 2020: chap 55.