Momwe Mungakulitsire kuchuluka kwanu kwa hemoglobin

Zamkati

• Kodi hemoglobin yochepa ndiyotani?
• Idyani zakudya zokhala ndi chitsulo chambiri
• Tengani zowonjezera zitsulo
• Limbikitsani mayamwidwe azitsulo
• Zinthu zomwe zimawonjezera kuyamwa kwachitsulo
• Zinthu zomwe zimachepetsa kuyamwa kwa chitsulo
• Nthawi yoti muwonane ndi dokotala
• Mfundo yofunika

Kodi hemoglobin yochepa ndiyotani?

Hemoglobin ndi mapuloteni m'maselo anu ofiira amwazi omwe amanyamula mpweya kumthupi lanu lonse. Imatulutsanso kaboni dayokisaidi kuchokera m'maselo anu ndikubwerera kumapapu anu kuti ikatulutsidwe.

Chipatala cha Mayo chimatanthauzira kuchuluka kwa hemoglobin ngati chilichonse chotsika magalamu 13.5 pa desilita imodzi mwa amuna kapena magalamu 12 pa desilita imodzi mwa akazi.

Zinthu zambiri zimatha kuyambitsa ma hemoglobin otsika, monga:

• chitsulo akusowa magazi m'thupi
• mimba
• mavuto a chiwindi
• matenda opatsirana mumkodzo

Kuphatikiza apo, anthu ena mwachilengedwe ama hemoglobin amawerengedwa popanda chifukwa chilichonse. Ena ali ndi hemoglobin yochepa, koma alibe zizindikiro zilizonse.

Idyani zakudya zokhala ndi chitsulo chambiri

Iron imagwira ntchito yofunikira pakupanga hemoglobin. Puloteni yotchedwa transferrin imamangiriza kuchitsulo ndikuyiyendetsa mthupi lonse. Izi zimathandiza thupi lanu kupanga maselo ofiira a magazi, omwe amakhala ndi hemoglobin.

Njira yoyamba yokwezera hemoglobin yanu nokha ndiyo kuyamba kudya chitsulo chochulukirapo. Zakudya zomwe zili ndi chitsulo chachikulu ndizo:

• Chiwindi ndi nyama zanyama
• nkhono
• ng'ombe
• burokoli
• kale
• sipinachi
• zitheba
• kabichi
• nyemba ndi mphodza
• tofu
• mbatata zophika
• tirigu wolimba ndi mkate wopindulitsa

Folate ndi vitamini B yemwe thupi lanu limagwiritsa ntchito popanga heme, gawo la maselo ofiira omwe amakhala ndi hemoglobin. Popanda chidziwitso chokwanira, maselo ofiira ofiira sangakhwime. Izi zingayambitse kuchepa kwa magazi m'thupi komanso kuchepa kwa hemoglobin.

Mutha kuwonjezera zomwe mumadya mukamadya zambiri:

• ng'ombe
• sipinachi
• kabayifa wamaso akuda
• peyala
• letisi
• mpunga
• nyemba za impso
• chiponde

Tengani zowonjezera zitsulo

Ngati mukufuna kukweza mulingo wa hemoglobin wanu mochuluka, mungafunikire kumwa zowonjezera m'kamwa. Komabe, chitsulo chochulukirapo chimatha kuyambitsa matenda otchedwa hemochromatosis. Izi zitha kubweretsa matenda a chiwindi monga chiwindi, ndi zovuta zina, monga kudzimbidwa, nseru, ndi kusanza.

Gwiritsani ntchito ndi dokotala kuti mupeze mlingo woyenera, ndipo pewani kutenga ma milligrams oposa 25 mg nthawi imodzi. National Institutes of Health's Office of Dietary Supplements imalimbikitsa kuti amuna azikwera mpaka 8 mg yachitsulo patsiku, pomwe azimayi amayenera mpaka 18 mg patsiku. Ngati muli ndi pakati, muyenera kutsata mpaka 27 mg tsiku.

Muyenera kuyamba kuzindikira kusiyana kwa chitsulo chanu patadutsa sabata limodzi mpaka mwezi, kutengera vuto lanu lomwe likupangitsa hemoglobin yotsika.

Mavitamini a iron nthawi zonse amayenera kusungidwa mosamala pomwe ana sangathe. Ngati mwana wanu akusowa chowonjezera chachitsulo, onetsetsani kuti mwasankha chomwe chili chotetezeka kwa ana.

Ana amakhala ndi magazi ochepa, zomwe zimawapangitsa kukhala pachiwopsezo cha poyizoni wachitsulo. Ngati mwana wanu atenga chitsulo chowonjezera, itanani dokotala wanu mwachangu.

Limbikitsani mayamwidwe azitsulo

Kaya mumawonjezera chitsulo chanu kudzera muzakudya kapena zowonjezera, ndikofunikanso kuwonetsetsa kuti thupi lanu limatha kupanga chitsulo chowonjezera chomwe mwayika. Zinthu zina zitha kukulitsa kapena kuchepetsa kuchuluka kwa chitsulo chomwe thupi lako limayamwa.

Zinthu zomwe zimawonjezera kuyamwa kwachitsulo

Mukamadya chitsulo chambiri kapena mutenga chitsulo, yesetsani kudya zakudya zokhala ndi vitamini C kapena mutenge nthawi yomweyo. Vitamini C angathandize kuwonjezera kuchuluka kwa chitsulo chomwe thupi lanu limayamwa. Yesetsani kufinya ndimu yatsopano pazakudya zopatsa chitsulo kuti muwonjezere kuyamwa.

Zakudya zomwe zili ndi vitamini C zambiri ndi izi:

• zipatso
• mabulosi
• mdima, masamba obiriwira

Vitamini A ndi beta-carotene, zomwe zimathandiza thupi lanu kupanga vitamini A, zingathandizenso thupi lanu kuyamwa chitsulo chochulukirapo. Mutha kupeza vitamini A m'malo opezera nyama, monga nsomba ndi chiwindi. Beta-carotene nthawi zambiri amapezeka zipatso ndi ndiwo zamasamba ofiira, achikasu, ndi lalanje, monga:

• kaloti
• sikwashi yozizira
• mbatata
• mangos

Muthanso kutenga zowonjezera mavitamini A, koma onetsetsani kuti mumagwira ntchito limodzi ndi dokotala kuti mupeze mlingo woyenera. Vitamini A wambiri atha kubweretsa vuto lalikulu lotchedwa hypervitaminosis A.

Zinthu zomwe zimachepetsa kuyamwa kwa chitsulo

Kashiamu yochokera kuzowonjezera zonse komanso magwero azakudya zitha kupangitsa kuti thupi lanu lisakhale ndi chitsulo. Komabe, ndikofunikira kuti musachotse kashiamu kwathunthu chifukwa ndi chopatsa thanzi. Ingopewani zowonjezera ma calcium ndikuyesera kuti musadye zakudya zokhala ndi calcium musanatenge kapena mutalandira chitsulo chowonjezera chachitsulo.

Zakudya zomwe zili ndi calcium yambiri ndi izi:

• mkaka
• nyemba za soya
• mbewu
• nkhuyu

Phytic acid imathandizanso kuti thupi lanu lisatenge chitsulo, makamaka ngati simukudya nyama. Komabe, zimangokhudza kuyamwa kwachitsulo pakudya kamodzi, osati tsiku lonse. Ngati simukudya nyama, yesetsani kupewa kudya zakudya zomwe zili ndi phytic acid ndi zakudya zokhala ndi ayironi.

Zakudya zomwe zili ndi phytic acid ndi izi:

• mtedza
• Mtedza wa Brazil
• nthangala za zitsamba

Kumbukirani kuti, monga calcium, phytic acid ndichinthu chofunikira kwambiri chomwe sichiyenera kuchotsedwa pazakudya zanu.

Nthawi yoti muwonane ndi dokotala

Matenda ena a hemoglobin ochepa sangakonzeke kudzera muzakudya ndi zowonjezera zokha. Lumikizanani ndi dokotala wanu ngati muli ndi zizindikiro izi poyesa kukweza hemoglobin yanu:

• khungu lotumbululuka ndi m'kamwa
• kutopa ndi kufooka kwa minofu
• kugunda kwachangu kapena kosasinthasintha
• mutu wambiri
• kuvulaza pafupipafupi kapena kosadziwika

Mfundo yofunika

Pali zinthu zingapo zomwe mungachite kuti mukweze kuchuluka kwanu kwa hemoglobin kudzera pazakudya ndi zowonjezera. Onetsetsani kuti mumalumikizana ndi adotolo mukamayesa kukweza kuchuluka kwa hemoglobin yanu.

Mungafunike chithandizo china, monga kuthiridwa magazi, makamaka ngati muli ndi pakati kapena mukudwala.

Kutengera zomwe zimayambitsa komanso kusintha komwe mumapanga, zimatha kutenga milungu ingapo mpaka pafupifupi chaka kuti mukweze hemoglobin yanu.