Malangizo 3 osavuta ochizira kuchepa kwa magazi
Zamkati
- 1. Idyani zakudya zokhala ndi ayironi nthawi iliyonse
- 2. Idyani zipatso zamchere ndi chakudya
- 3. Pewani kumwa zakudya zokhala ndi calcium
Pofuna kuchiza kuchepa kwa magazi m'thupi, m'pofunika kuwonjezera kuchuluka kwa hemoglobin m'magazi, omwe ndi gawo la magazi lomwe limanyamula mpweya kumadera osiyanasiyana a thupi.
Chimodzi mwazomwe zimayambitsa kuchepa kwa hemoglobin ndi kusowa kwa chitsulo mthupi ndipo, chifukwa chake, kuwonjezeka kwa zakudya zomwe zili ndi michere iyi ndi njira yabwino kwambiri yopititsira patsogolo chithandizo chamankhwala adotolo, makamaka polimbana ndi kuchepa kwa magazi m'thupi. chifukwa chosowa chitsulo.
Otsatirawa ndi maupangiri atatu osavuta koma ofunikira omwe amakupatsani mwayi wothandizira kuchiza magazi m'thupi pakakhala chitsulo:
1. Idyani zakudya zokhala ndi ayironi nthawi iliyonse
Zakudya zokhala ndi chitsulo makamaka nyama yofiira, nkhuku, mazira, chiwindi ndi zakudya zina zamasamba, monga beets, parsley, nyemba ndi mphodza. Zakudya izi ziyenera kuphatikizidwa pazakudya zonse, ndipo zokhwasula-khwasula monga sangweji kapena tapioca wokhala ndi dzira, tchizi kapena nkhuku yodetsedwa, mwachitsanzo.
Pali zakudya zambiri zomwe zingathandize kukwaniritsa kuchuluka kwa tsiku lililonse, zitsanzo zake ndi izi:
| Chakudya | Kuchuluka kwa chitsulo mu 100 g | Chakudya | Kuchuluka kwa chitsulo mu 100 g |
| Nyama, koma makamaka chiwindi | 12 mg | Parsley | 3.1 mg |
| Dzira lonse | 2 mpaka 4 mg | Zoumba | 1.9 mg |
| Mkate wa barele | 6.5 mg | Açaí | 11.8 mg |
| Nyemba zakuda, nandolo ndi nyemba za soya zosaphika | 8.6 mg; 1.4 mg; 8.8 mg | Sadza | 3.5 mg |
| Sipinachi yatsopano yamzitini, watercress ndi arugula | 3,08 mg; 2.6 mg; 1.5 mg | Nkhuyu mu madzi | 5.2 mg |
| Oyster ndi mamazelo | 5.8 mg; 6.0 mg | Jenipapo wopanda madzi | 14.9 mg |
| Oat flakes | 4.5 mg | Jambu | 4.0 mg |
| Mtedza wa Brazil | 5.0 mg | Rasipiberi m'madzi | 4.1 mg |
| Rapadura | 4.2 mg | Peyala | 1.0 mg |
| Koko ufa | 2.7 mg | Tofu | 6.5 mg |
Kuphatikiza apo, kuphika chakudya mumphika wachitsulo kumathandizanso kuonjezera chitsulo mu zakudya izi. Onani zidule zitatu zokulitsa zakudya ndi chitsulo.
2. Idyani zipatso zamchere ndi chakudya
Chitsulo chomwe chimapezeka muzakudya zoyambira, monga nyemba ndi beets, ndizovuta kwambiri kuti zimveke m'matumbo, zomwe zimafunikira vitamini C kuti iwonjezere kuchuluka kwa kuyamwa kwa thupi. Pachifukwa ichi, kudya zipatso za acidic ndi masamba atsopano ndi zakudya, zomwe nthawi zambiri zimakhala ndi vitamini C wambiri, zimathandiza kuthana ndi kuchepa kwa magazi m'thupi.
Chifukwa chake, malangizo abwino ndikumwa madzi a mandimu nthawi yakudya kapena kudya zipatso monga malalanje, mananazi kapena makoko amchere, ndikupanga timadziti tokhala ndi chitsulo ndi vitamini C, monga madzi a beet wokhala ndi kaloti ndi malalanje.
3. Pewani kumwa zakudya zokhala ndi calcium
Zakudya zokhala ndi calcium yambiri, monga mkaka ndi mkaka, zimachepetsa mayamwidwe azitsulo ndipo zimayenera kuzipewa pakudya, monga nkhomaliro ndi chakudya chamadzulo. Kuphatikiza apo, zakumwa zoledzeretsa, khofi, chokoleti ndi mowa zitha kusokonezanso kuyamwa ndipo ziyenera kupewedwa.
Izi ziyenera kutsatiridwa nthawi zonse pakuthandizira kuchepa kwa magazi m'thupi ndipo sizikutanthauza kufunikira kogwiritsa ntchito mankhwala omwe adalangizidwa ndi dokotala, koma ndi njira yachilengedwe yomalizira ndikulimbitsa chakudyacho.
Onerani kanemayo ndikuwona maupangiri ena ochokera kwa akatswiri azakudya kuti athetse kuchepa kwa magazi msanga:
Kusankha Kwa Owerenga
Mpweya
