Kodi Iron Supplements ikukha Ntchito Yanu Yolimbitsa Thupi?

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Kudya chitsulo chochulukirapo kungakuthandizeni kupopera chitsulo chochuluka: Amayi omwe amatenga zowonjezera zowonjezera tsiku ndi tsiku amchere amatha kuchita masewera olimbitsa thupi molimbika komanso molimbika kuposa akazi omwe alibe mipanda, akuti kafukufuku watsopano Journal of Nutrition. Ofufuzawo adapeza kuti chitsulo chowonjezera chimathandizira azimayi kulimbitsa thupi pamunsi komanso kugwiritsa ntchito mphamvu zochepa.

"Maselo ofiira ofiira anu ndi omwe amayenera kunyamula mpweya ku thupi lanu lonse, ndipo chitsulo ndichofunikira kwambiri pomanga mpweya ku mapuloteni ofiira a magazi otchedwa hemoglobins," akufotokoza a Janet Brill, Ph.D., R.D., katswiri wazakudya komanso wolemba Kuthamanga kwa Magazi Pansi. Popanda chitsulo chokwanira, thupi lanu liyenera kugwira ntchito molimbika kuti lipeze mphamvu zomwe zimafunikira (makamaka panthawi yolimbitsa thupi!) Izi zikutanthauza kuti mudzatopa mofulumira.

Kodi magulu anu angakhale otsika? Kuphatikiza pa odyera nyama omwe amadya nyama yofiira yolemera ndi ayironi, azimayi amatengeka kwambiri ndi kuchepa kwa mchere chifukwa timataya chitsulo chochuluka tikakhala kusamba, atero a Brill. Ndipo ngati mphamvu yanu yochitira kapena yochitira masewera olimbitsa thupi yakhala yocheperako, mwakhala mukusowa mpweya, mopepuka, kapena mukupitiliza kutenga mavairasi, mutha kukhala osowa, akuwonjezera.

Kuperewera kwachitsulo kumachiritsidwa ndi zakudya zokhala ndi ayironi kapena zowonjezera. M'malo mwake, ofufuza aku Switzerland adapeza kuti azimayi otsika ndi chitsulo amatopa pakati atatenga mamiligalamu 80 owonjezera amchere tsiku lililonse kwa milungu 12. Koma musapange piritsi pokhapokha dokotala atakuwuzani kuti kuchuluka kwanu kuli kotsika: Chitsulo chowonjezera pamiyeso yathanzi chitha kuwononga ziwalo zanu ndikuwonjezera chiopsezo cha matenda ashuga, matenda amtima, ndi khansa, Brill akuchenjeza. Ngati muli ndi nkhawa, funsani mayeso awiri: Omwe amafufuza kuchuluka kwa hemoglobin yanu - yomwe imatha kuwulula kuchepa kwa magazi, momwe thupi lanu limakhalira ndi magazi ofiira ochepa - ndipo ina yomwe imayeza ferritin, kapena chitsulo chanu chenicheni.

Ndipo ngati simudya nyama yofiira, nkhuku, kapena dzira la dzira, lembani mbale yanu ndi zakudya zopangira chitsulo, monga masamba obiriwira, zipatso zouma, quinoa, nyemba ndi mphodza. Idyani ndi gwero la vitamini C (monga madzi a mandimu kapena tomato) kuti muthandize thupi lanu kuyamwa bwino chitsulocho, Brill amalangiza.

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