Ndondomeko Yabwino Ya Zakudya Zamagazi

Zamkati

• Ndondomeko ya zakudya zoperewera
• 1. Masamba obiriwira
• 2. Nyama ndi nkhuku
• 3. Chiwindi
• 4. Zakudya Zam'madzi
• 5. Zakudya zolimbitsa
• 6. Nyemba
• 7. Mtedza ndi mbewu
• Tengera kwina

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kuchepa kwa magazi kumachitika ngati thupi lanu lilibe maselo ofiira okwanira okwanira. Vutoli limayamba makamaka chifukwa cha kutaya magazi, kuwonongeka kwa maselo ofiira, kapena kulephera kwa thupi lanu kupanga maselo ofiira okwanira.

Pali mitundu yambiri ya kuchepa kwa magazi m'thupi. Mtundu wofala kwambiri ndi kuchepa kwa magazi m'thupi.

Maselo ofiira ofiira amakhala ndi puloteni yotchedwa hemoglobin. Hemoglobin yodzaza ndi chitsulo. Popanda chitsulo chokwanira, thupi lanu silimatha kupanga hemoglobin yomwe imafunikira kupanga maselo ofiira okwanira kuti apereke magazi okhala ndi oxygen mthupi lanu lonse.

Kuperewera kwa folate ndi vitamini B-12 kungathandizenso thupi lanu kupanga ma cell ofiira ofiira. Ngati thupi lanu silikhoza kukonza B-12 moyenera, mutha kukhala ndi kuchepa kwa magazi m'thupi.

Chakudya chokhala ndi chitsulo, mavitamini B, ndi vitamini C monga momwe zilili pansipa ndikofunikira ngati muli ndi kuchepa kwa magazi m'thupi. Onetsetsani kuti mukulankhula ndi omwe amakuthandizani azaumoyo pazinthu zowonjezera.

Ndondomeko ya zakudya zoperewera

Ndondomeko yothandizira kuchepa kwa magazi m'thupi nthawi zambiri imaphatikizapo kusintha kwa zakudya. Njira yabwino kwambiri yodyetsera kuchepa kwa magazi imaphatikizaponso zakudya zokhala ndi iron komanso mavitamini ena ofunikira ku hemoglobin komanso kupanga maselo ofiira. Ziyeneranso kuphatikiza zakudya zomwe zimathandiza thupi lanu kuyamwa chitsulo bwino.

Pali mitundu iwiri yachitsulo mu zakudya: heme iron ndi nonheme iron.

Chitsulo cha Heme chimapezeka munyama, nkhuku, ndi nsomba. Chitsulo chosapanga chimapezeka muzakudya zamasamba ndi zakudya zopangidwa ndi chitsulo. Thupi lanu limatha kuyamwa mitundu yonse iwiri, koma limatenga heme chitsulo mosavuta.

The Recommended Daily Allowance (RDA) yachitsulo ndi mamiligalamu 10 (mg) a amuna ndi 12 mg azimayi.

Ngakhale mapulani ochiritsira kuchepa kwa magazi amasankhidwa mwapadera, ambiri amafuna 150 mpaka 200 mg yazitsulo tsiku ndi tsiku. Muyenera kuti mutenge chitsulo chamankhwala kapena chitsulo chowonjezerapo chitsulo mpaka mulingo wanu utakwaniritsidwa.

Onjezerani zakudya izi pazakudya zanu kuti mupeze chitsulo chochulukirapo ndikuthandizani kulimbana ndi kuchepa kwa magazi m'thupi:

1. Masamba obiriwira

Masamba obiriwira, makamaka amdima, ndi ena mwazinthu zabwino kwambiri zachitsulo chosapanga dzimbiri. Zikuphatikizapo:

• sipinachi
• kale
• masamba obiriwira
• dandelion amadyera
• Swiss chard

Mitengo ina yamasamba monga Swiss chard ndi masamba a collard amakhalanso ndi folate. Chakudya chochepa kwambiri chingayambitse kuchepa kwa magazi m'thupi. Zipatso za citrus, nyemba, ndi mbewu zonse ndizomwe zimayambitsa mavuto.

Mukamadya masamba obiriwira, obiriwira azitsulo, pamakhala kugwira. Maluwa ena okhala ndi chitsulo, monga sipinachi ndi kale, amakhalanso ndi oxalates ambiri. Ma oxalates amatha kumangidwa ndi chitsulo, kuteteza kuyamwa kwa chitsulo chosapanga dzimbiri.

Chifukwa chake ngakhale kuli kopindulitsa kudya masamba anu ngati gawo la zakudya zonse zoperewera magazi, musamadalire kuti angotenga vutoli.

Vitamini C amathandiza m'mimba mwako kuyamwa chitsulo. Kudya masamba obiriwira ndi zakudya zomwe zili ndi vitamini C monga malalanje, tsabola wofiira, ndi sitiroberi zimatha kuwonjezera kuyamwa kwachitsulo. Mitengo ina imakhala magwero azitsulo komanso vitamini C, monga masamba a collard ndi Swiss chard.

2. Nyama ndi nkhuku

Nyama ndi nkhuku zonse zimakhala ndi heme iron. Nyama yofiira, mwanawankhosa, ndi nyama zazikazi ndizomwe zimapezeka bwino. Nkhuku ndi nkhuku zimakhala zochepa.

Kudya nyama kapena nkhuku ndi zakudya zopanda chitsulo, monga masamba obiriwira, komanso zipatso za vitamini C zimatha kuwonjezera kuyamwa kwachitsulo.

3. Chiwindi

Anthu ambiri amanyalanyaza nyama zam'thupi, koma ndizopangira chitsulo.

Chiwindi ndiye nyama yodziwika bwino kwambiri m'thupi. Ndi wachuma kwambiri komanso wachinyamata. Zakudya zina zamatupi okhala ndi chitsulo ndizamtima, impso, ndi lilime lanyama.

4. Zakudya Zam'madzi

Zakudya zina zam'madzi zimapereka chitsulo cha heme. Nkhono monga nkhono, ziphuphu, scallops, nkhanu, ndi shrimp ndizochokera. Nsomba zambiri zimakhala ndi chitsulo.

Nsomba zomwe zimakhala ndi chitsulo chabwino kwambiri ndi izi:

• zamzitini kapena nsomba zatsopano
• nsomba ya makerele
• mahi mahi
• pompano
• nsomba yatsopano
• nsomba yatsopano kapena yamzitini

Gulani nsomba zamzitini pa intaneti.

Ngakhale ma sardini amzitini ndi magwero abwino achitsulo, amakhalanso ndi calcium yambiri.

Calcium ikhoza kumangidwa ndi chitsulo ndikuchepetsa kuyamwa kwake. Zakudya zokhala ndi calcium yambiri siziyenera kudyedwa nthawi yofanana ndi zakudya zazitsulo.

Zitsanzo zina za zakudya zokhala ndi calcium ndi izi:

• mkaka wamkaka
• chomera cholimba chimayamwa
• yogati
• kefir
• tchizi
• tofu

5. Zakudya zolimbitsa

Zakudya zambiri zimakhala ndi chitsulo. Onjezani zakudya izi pazakudya zanu ngati ndinu wosadya zamasamba kapena mukuvutika kuti mudye njira zina zachitsulo:

• msuzi wolimba wa lalanje
• tirigu wokonzeka kudya
• zakudya zopangidwa kuchokera ku ufa woyengedwa bwino wokhala ndi mikate yoyera
• pasitala wokhala ndi mipanda yolimba
• zakudya zopangidwa ndi chimanga cholimba
• mpunga woyera wokhala ndi mipanda yolimba

6. Nyemba

Nyemba ndizitsulo zachitsulo kwa odyetsa nyama ndi odyera nyama chimodzimodzi. Zimakhalanso zotsika mtengo komanso zosunthika.

Zina mwazitsulo zazitsulo ndi izi:

• nyemba za impso
• nsawawa
• nyemba za soya
• kabayifa wamaso akuda
• nyemba za pinto
• nyemba zakuda
• nandolo
• nyemba za lima

Gulani nyemba zamzitini.

7. Mtedza ndi mbewu

Mitundu yambiri ya mtedza ndi mbewu ndizopangira chitsulo. Amalawa okha kapena amawaza pa saladi kapena yogurt.

Mtedza wina ndi mbewu zomwe zimakhala ndi chitsulo ndi izi:

• mbewu dzungu
• mabwana
• mfuti
• mbewu za hemp
• mtedza wa paini
• mbewu za mpendadzuwa

Pezani mbewu za dzungu, yaiwisi, ndi mtedza waiwisi pa intaneti.

Mtedza wosaphika komanso wokazinga uli ndi chitsulo chofanana.

Maamondi amapezanso chitsulo. Amakhala abwino ngati gawo la chakudya chopatsa thanzi, koma popeza alinso ndi calcium yambiri, sangakulitseko chitsulo chanu kwambiri.

Tengera kwina

Palibe chakudya chimodzi chomwe chingachiritse kuchepa kwa magazi m'thupi. Koma kudya chakudya chopatsa thanzi chokhala ndi masamba obiriwira, masamba, mtedza ndi njere, nsomba, nyama, nyemba, ndi zipatso ndi ndiwo zamasamba zokhala ndi vitamini C zingakuthandizeni kupeza chitsulo chomwe muyenera kuthana ndi kuchepa kwa magazi m'thupi.

Onetsetsani kuti mukukambirana zowonjezera zowonjezera ndi omwe amakuthandizani chifukwa ndi kovuta kupeza chitsulo chokwanira kuchokera pazakudya zokha.

A iron iron skillet ndichakudya chochepa cha magazi m'thupi. Zakudya zophikidwa ndi chitsulo zimayamwa chitsulo kuchokera pa skillet. Zakudya zamchere zimayamwa chitsulo kwambiri, ndipo zakudya zophikidwa kwakanthawi kochepa zimatenga pang'ono.

Mukamatsata dongosolo la kadyedwe, kumbukirani malangizo awa:

• Osamadya zakudya zokhala ndi ayironi wokhala ndi zakudya kapena zakumwa zomwe zimalepheretsa kuyamwa kwachitsulo. Izi zimaphatikizapo khofi kapena tiyi, mazira, zakudya zokhala ndi oxalates ambiri, ndi zakudya zokhala ndi calcium yambiri.
• Idyani zakudya zokhala ndi ayironi wokhala ndi zakudya zokhala ndi vitamini C, monga malalanje, tomato, kapena strawberries, kuti apange kuyamwa.
• Idyani zakudya zokhala ndi ayironi wokhala ndi zakudya zomwe zili ndi beta carotene, monga ma apricot, tsabola wofiira, ndi beets, kuti athandize kuyamwa.
• Idyani zakudya zosiyanasiyana za heme ndi nonheme tsiku lonse mpaka kudya kwanu kwachitsulo.
• Idyani heme ndi zakudya zopanda chitsulo pamodzi ngati kuli kotheka kuonjezera mayamwidwe azitsulo.
• Onjezerani zakudya zokhala ndi vitamini B-12 kuthandizira kupanga maselo ofiira ofiira.