Zakudya 7 zabwino kwambiri zochizira kuchepa kwa magazi m'thupi

Zamkati

• 1. Nyama
• 2. Impso, chiwindi kapena mtima wa nkhuku
• 3. Balere kapena mkate wamphumphu
• 4. Zamasamba zamdima
• 5. Beet
• 6. Nyemba zakuda
• 7. Zipatso zokhala ndi vitamini C

Kuchepa kwa magazi ndimatenda omwe amabwera chifukwa chosowa magazi kapena kuchepa kwama cell ofiira ndi hemoglobin, omwe ali ndi udindo wonyamula mpweya ku ziwalo ndi ziwalo zosiyanasiyana mthupi. Matendawa amatha kubweretsa kuwonekera kwa zizindikilo zingapo monga kutopa, kutopa, kufooka, pallor ndi nseru, ndipo amatha kuchiritsidwa ndi chakudya komanso kusintha kwa zakudya.

Zakudya zomwe zimachiza kuchepa kwa magazi zimakhala ndi chitsulo, monga chiwindi, nyama yofiira kapena nyemba, koma kudya zakudya zina zokhala ndi vitamini C, monga lalanje, mandimu kapena sitiroberi, chakudya chomwecho ndichofunikanso chifukwa vitamini C imathandizira kuyamwa kwa chitsulo pamatumbo.

1. Nyama

Nyama zofiira zimakhala ndi iron ndi vitamini B12 wambiri, ndichifukwa chake amayenera kudyedwa kawiri kapena katatu pa sabata, kuti athane ndi kuchepa kwa magazi. Zakudya zoyera zilinso ndi chitsulo, koma pang'ono, ndiye kuti mutha kusinthana tsiku limodzi la nyama yofiira ndi tsiku lina la nyama yoyera monga nkhuku kapena Turkey.

2. Impso, chiwindi kapena mtima wa nkhuku

Mbali zina za nyama, monga impso, chiwindi ndi mtima wa nkhuku zilinso ndi ayiteni ndi vitamini B12 wambiri ndipo zimayenera kudyedwa moyenera, kokazinga kapena kuphika, koma osati tsiku lililonse.

3. Balere kapena mkate wamphumphu

Balere ndi buledi wamphumphu ali ndi chitsulo chambiri, chifukwa chake anthu omwe ali ndi kuchepa kwa magazi ayenera kusintha buledi woyera ndi mkate wamtunduwu.

4. Zamasamba zamdima

Masamba monga parsley, sipinachi kapena arugula samangokhala ndi chitsulo chokha, komanso amapangira calcium, mavitamini, beta-carotene ndi fiber, zabwino kuti thupi lizikhala bwino. Chifukwa chake, njira yabwino yozigwiritsira ntchito ndikuziwonjezera m'masaladi kapena msuzi.

5. Beet

Chifukwa chachitsulo chambiri, beets amakhalanso othandiza polimbana ndi kuchepa kwa magazi. Njira yabwino yogwiritsira ntchito ndikusakaniza masambawa mu saladi kapena kupanga timadziti, tomwe timayenera kumwa tsiku lililonse. Nazi momwe mungapangire madzi a beet.

6. Nyemba zakuda

Nyemba zakuda zimakhala ndi chitsulo chambiri, koma kuti zipangitse kuyamwa kwake, ndikofunikira kutsatira chakudya cha nyemba zakuda, ndi madzi a zipatso, chifukwa zipatsozi zimakhala ndi vitamini C wambiri womwe umathandizira kuyamwa kwa chitsulo.

7. Zipatso zokhala ndi vitamini C

Zipatso zokhala ndi vitamini C, monga lalanje, mandimu, tangerine, manyumwa, sitiroberi, chinanazi, acerola, cashew, zipatso zokonda, makangaza kapena papaya, zili ndi vitamini C wambiri, womwe ndi wofunika kwambiri kuti utithandize kuyamwa kwa chitsulo chomwe chilipo, Chifukwa chake, tikulimbikitsidwa kuti tidye zakudya zomwe zimayambitsa vitamini C. Onani chitsanzo cha mndandanda wazomwe mungapangire zakudya zopangira chitsulo kuti muchepetse kuchepa kwa magazi.

Kusintha kwa zakudya izi kumatsimikizira kuchuluka kwa chitsulo chofunikira, kukulitsa kuchuluka kwa hemoglobin m'magazi. Komabe, kudziwa mtundu wa kuchepa kwa magazi m'thupi ndi zomwe zimayambitsa ndikofunikira kuti chithandizo chithandizire bwino.

Dziwani zomwe mungadye kuti muchepetse kuchepa kwa magazi m'vidiyoyi: