Momwe Mungapezere Iron Yokwanira Ngati Simukudya Nyama

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Posachedwapa kasitomala anabwera kwa ine atapezeka kuti ali ndi magazi m'thupi. Kwa nthawi yayitali wokonda zamasamba anali ndi nkhawa kuti izi zikutanthauza kuti ayambanso kudya nyama. Chowonadi ndichakuti mutha kupeza chitsulo chokwanira osadya nyama - kuchepa kwa ayironi sikofalikiranso kwa zamasamba, koma ndizokhudza kukhazikika bwino. Koma choyamba, ndikofunikira kudziwa kuti zomwe mumadya ndizomwe zimayambitsa. Pali zinthu zinayi zoyambira kuchepa kwa magazi m'thupi, chifukwa chake ndikofunikira kuti dokotala wanu adziwe chomwe chimayambitsa:

Kutaya magazi. Ichi ndiye chifukwa chodziwika kwambiri chakuchepa kwa magazi m'thupi ku United States. Chifukwa chake ndi chakuti magazi amakhala ndi chitsulo mkati mwamaselo ofiira ofiira. Ndiye ukataya magazi, umataya chitsulo. Amayi omwe ali ndi nyengo zolemetsa ali pachiwopsezo chotaya magazi m'thupi chifukwa chotaya magazi ambiri akasamba. Kutaya magazi pang'ono pang'onopang'ono, monga zilonda zam'mimba, chotupa, polyp, kapena uterine fibroids - kumathandizanso kuchepa kwa magazi, monganso kugwiritsa ntchito aspirin kapena opha ululu ena.

Kulephera kuyamwa chitsulo. Iron yachakudya imalowa m'magazi anu m'matumbo anu ang'onoang'ono. Matenda a m'mimba amatha kusokoneza mphamvu ya thupi lanu kuyamwa mcherewu.

Mimba. Popanda iron supplementation, iron deficiency anemia nthawi zambiri imapezeka mwa amayi apakati chifukwa kuchuluka kwa magazi awo kumawonjezeka ndipo masitolo awoawo amapita kwa mwana.

Kusowa kwachitsulo pazakudya zanu. Ngati mumadya ayironi pang'ono, m'kupita kwa nthawi thupi lanu likhoza kukhala lopanda iron. Ngati kuchepa kwa magazi m'thupi mwanu kumakhudzana ndi zakudya, pali njira zingapo zomwe zingakuthandizeni kuti muzidya bwino mukamadya chakudya:

• Choyamba idyani zakudya zokhala ndi mavitamini C ndi zakudya zokhala ndi ayironi - izi zitha kuthandiza kukulitsa mayamwidwe azitsulo m'thupi mwanu mpaka magazi anu pafupifupi kasanu ndi kamodzi. Awiri awiriwa ndi awa:

-Spinachi wokhala ndi tsabola wofiira wabelu

-Broccoli wokhala ndi tomato

-Bok choy ndi malalanje

• Kenako, kuphika mu chitsulo skillet. Zakudya zamchere zomwe zimakhala ndi chinyezi chambiri, monga msuzi wa phwetekere, zimayamwa chitsulo kwambiri. Kafukufuku wina adapeza kuti chitsulo mu msuzi wa spaghetti wa 3 oz chinawonjezeka maulendo 9 ataphikidwa mumphika wachitsulo.

• Onjezerani nyemba ndi tirigu wochuluka mu zakudya zanu. Nyemba, quinoa ndi nyemba zakuda ndizochokera kulikonse, ndipo chikho chimodzi cha soya chimapereka 50% ya zomwe mumafunikira tsiku lililonse. Apanso, muwaphatikize ndi vitamini C kuti muwonjezere kuyamwa. Zina mwazinthu zabwino za vitamini C zimaphatikizapo strawberries, papaya, kiwi ndi chinanazi.

• Kometsetsani zakudya zanu ndi molasi wakuda. 1 tbsp amapereka 20 peresenti ya zosowa tsiku ndi tsiku zachitsulo. Sakanizani mu amondi achilengedwe kapena batala la peanut kapena mugwiritseni ntchito kutsekemera nyemba zophikidwa kapena nthochi.

• Onetsetsani momwe mumadyera zinthu zomwe zimachepetsa kuyamwa kwachitsulo. Tannins (omwe amapezeka mu tiyi ndi khofi) komanso calcium imasokoneza, choncho yesani kumwa tiyi kapena khofi, ndipo idyani zowonjezera calcium kanthawi pang'ono musanadye chakudya chokhala ndi chitsulo chochuluka.

• Onetsetsani kuti musachite mopambanitsa. Azimayi achikulire amafunika 18 mg. chitsulo patsiku ndi amuna 8 mg. Kwa amayi, kufunikira kumawonjezeka kufika 27 mg. pa mimba ndi akutsikira 8 mg. pambuyo kusamba. Amuna ndi akazi omwe atha msambo atha kusamala kuti asatenge chitsulo chochulukirapo, chifukwa mukangoyamwa, njira yokhayo yotayikirako ndikutaya magazi, ndipo popeza magulu awiriwa samatuluka magazi pafupipafupi, chitsulo chochulukirapo chimatha kuyambitsa chitsulo zimamuchulukira, vuto lalikulu momwe chitsulo chowonjezera chimasungidwa m'ziwalo monga chiwindi ndi mtima.

Ichi ndichifukwa chake magulu awiriwa sayenera kumwa multivitamin ndi iron pokhapokha atauzidwa ndi dokotala.

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