Iron mukudya

Iron is a mineral inowanikwa mumasero ese emuviri. Iron inofungidzirwa kuti yakakosha zvicherwa nekuti inodikanwa kugadzira hemoglobin, chikamu chemasero eropa.

Muviri wemunhu unoda iron kuita mapuroteni anotakura oksijeni hemoglobin uye myoglobin. Hemoglobin inowanikwa mumasero matsvuku eropa. Myoglobin inowanikwa mumhasuru.

Izvo zvakanaka sosi simbi zvinosanganisira:

• Bhinzi dzakaomeswa
• Michero yakaomeswa
• Mazai (kunyanya mazai evha)
• Zviyo zvakasungwa nesimbi
• Chiropa
• Nyama tsvuku (kunyanya nyama yemombe)
• Oysters
• Nyuchi, nyama tsvuku tsvuku
• Salmoni
• Tuna
• Mbeu dzese

Mari inonzwisisika yedare inowanikwawo mugwayana, nyama yenguruve, uye hove.

Iron kubva mumiriwo, michero, zviyo, uye zvinowedzera zvinonetsa kuti muviri utore. Aya masosi anosanganisira:

Michero yakaomeswa:

• Prunes
• Vakaomeswa
• Maapurikoti

Mbesa:

• Lima bhinzi
• Soybeans
• Bhinzi dzakaomeswa uye pizi
• Itsvo bhinzi

Mbeu:

• Maamondi
• Brazil nzungu

Muriwo:

• Broccoli
• Sipinachi
• Kale
• Collards
• Asparagus
• Dandelion magidhi

Mbeu dzese:

• Gorosi
• Mhunga
• Oats
• Mucheka mutsvuku

Kana iwe ukasanganisa imwe yakaonda nyama, hove, kana yehuku nebhinzi kana yakasvibira mashizha ane mashizha pakudya, iwe unogona kuvandudza kunwa kwemidziyo yemidziyo yesimbi kusvika katatu. Chikafu chakapfuma muvhitamini C (senge macitrus, sitirobheri, matomatisi, uye mbatatisi) zvinowedzerawo kunwa kwesimbi Kubika chikafu mune yakakanda-simbi skillet inogona zvakare kubatsira kuwedzera huwandu hwesimbi yakapihwa.

Zvimwe zvekudya zvinoderedza kutora kwesimbi. Semuenzaniso, yekutengesa nhema kana pekoe teas ine zvinhu zvinosunga kune chikafu chekudya saka hazvigone kushandiswa nemuviri.

ZVIREVEDZESIMBA SVO

Muviri wemunhu unochengeta imwe simbi kutsiva chero chii charasika. Nekudaro, yakaderera iron simbi pamusoro penguva yakareba yenguva inogona kutungamira kukushomeka kwesimbi anemia. Zviratidzo zvinosanganisira kushomeka kwesimba, kufema kwekufema, kutemwa nemusoro, kusagadzikana, dzungu, kana kuonda. Zviratidzo zvepanyama zvekushaikwa kwesimbi rurimi rwakacheneruka uye zvipikiri zvakaumbwa sechipunu.

Avo vari panjodzi yepasi simbi simbi inosanganisira:

• Vakadzi vari kumwedzi, kunyanya kana vaine nguva dzinorema
• Vakadzi vane nhumbu kana vachangobva kuve nemwana
• Vamhanyi-refu-refu
• Vanhu vane chero rudzi rwekubuda ropa mumatumbu (semuenzaniso, kubuda ropa ulcer)
• Vanhu vanogara vachipa ropa
• Vanhu vane mamiriro emudumbu anoita kuti zvive zvakaoma kutora zvinovaka muviri kubva muchikafu

Vacheche nevana vadiki vari panjodzi yekukwira simbi kana vasina kuwana chikafu chakakodzera. Vacheche vanoenda kune chikafu chakasimba vanofanirwa kudya chikafu chine iron. Vacheche vanozvarwa vaine simbi inokwana kugara kwemwedzi mitanhatu. Anodiwa emwana esimbi esimbi anosangana nemukaka wemuzamu. Vacheche vasina kuyamwiswa vanofanirwa kupihwa simbi yekuwedzera kana fomura yakasimbiswa nesimbi.

Vana vari pakati pemakore 1 ne4 vanokura nekukurumidza. Izvi zvinoshandisa simbi mumuviri. Vana vezera rino vanofanirwa kupihwa chikafu chakaiswa simbi kana chiwedzerwa chesimbi.

Mukaka sosi yakashata yesimbi. Vana vanonwa yakawanda mukaka uye vanodzivirira zvimwe zvekudya vanogona kukura "mukaka kupererwa neropa." Yakakurudzirwa kunwa mukaka makapu maviri kusvika matatu (480 kusvika 720 milliliters) pazuva pazuva kune vana vadiki.

SHOKO RAKAKWANA

Iyo genetic disorder inonzi hemochromatosis inokanganisa kugona kwemuviri kudzora kuti yakawanda sei iron inopinzwa. Izvi zvinotungamira kune yakawanda iron mumuviri. Kurapa kunosanganisira kudya kwakaderera-simbi, hapana masimbi ekuwedzera, uye phlebotomy (kubviswa kweropa) nguva dzose.

Hazviite kuti munhu atore iron yakawandisa. Nekudaro, vana dzimwe nguva vanogona kukudziridza huturu hwe ayoni nekumedza zvakawandisa iron. Zviratidzo zvehupfu hwesimbi zvinosanganisira:

• Kuneta
• Anorexia
• Dzungu
• Nausea
• Kusvipa
• Kutemwa nemusoro
• Kuonda
• Kufema kwekufema
• Greyish ruvara kune ganda

Chikafu uye Chikafu Bhodhi kuInstitute of Medicine inokurudzira zvinotevera:

Vacheche nevana

• Mudiki pane mwedzi mitanhatu: 0.27 milligrams pazuva (mg / zuva) *
• Mwedzi 7 kusvika 1 gore: 11 mg / zuva
• 1 kusvika kumakore matatu: 7 mg / zuva *
• Makore mana kusvika masere: 10 mg / zuva

* AI kana Inokwana Inodyiwa

Vanhurume

• 9 kusvika 13 makore: 8 mg / zuva
• 14 kusvika 18 makore: 11 mg / zuva
• Zera 19 uye vakuru: 8 mg / zuva

Vakadzi

• 9 kusvika 13 makore: 8 mg / zuva
• 14 kusvika 18 makore: 15 mg / zuva
• 19 kusvika makumi mashanu emakore: 18 mg / zuva
• 51 uye mukuru: 8 mg / zuva
• Vakadzi vane pamuviri veese mazera: 27 mg / zuva
• Vanobata vakadzi 19 kusvika makumi matatu makore: 9 mg / zuva (zera 14 kusvika 18: 10 mg / zuva)

Vakadzi vane nhumbu kana vanoburitsa mukaka wemukaka vangangoda huwandu hwesimbi Kumbira mubatsiri wako wehutano izvo zvakakunakira iwe.

Kudya - simbi; Ferric asidhi; Ferrous asidhi; Ferritin

• Iron inowedzera

Mason JB. Mavhitamini, tsvaga zvicherwa, uye mamwe micronutrients. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: chitsiko 218.

Maqbool A, Mapaki EP, Shaikhkhalil A, Panganiban J, Mitchell JA, Kumiswa VA. Zvido zvinovaka muviri. Mune: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. Nelson Chinyorwa chePediatrics. 21st ed. Philadelphia, PA: Elsevier; 2020: chits. 55.