Chakanakisa Chikafu Chirongwa cheAnemia

Zvemukati

• Chirwere chekushaya ropa
• 1. Mashizha mashizha
• 2. Nyama nehuku
• 3. Chiropa
• 4. Zvokudya zvegungwa
• 5. Zvikafu zvakasimbiswa
• 6. Bhinzi
• 7. Nutsu nembeu
• Tora woenda nazvo

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Anemia inoitika kana muviri wako usina zvakakwana masero matsvuku eropa. Mamiriro acho anonyanya kukonzerwa nekurasikirwa neropa, kuparadzwa kwemasero matsvuku eropa, kana kutadza kwemuviri wako kugadzira masero matsvuku eropa.

Kune akawanda marudzi eanemia. Rudzi runowanzojairika kushomeka kwesimbi anemia.

Masero matsvuku eropa ane protein inonzi hemoglobin. Hemoglobin izere nesimbi. Pasina ayoni yakakwana, muviri wako haugone kuita hemoglobin yainoda kugadzira masero matsvuku eropa akakwana kuendesa ropa rine oxygen mumuviri wako wese.

Kushaikwa kwe folate uye vhitamini B-12 kunogona kukanganisa kugona kwako kwemuviri kuita masero matsvuku eropa. Kana muviri wako usingakwanise kugadzirisa B-12 nemazvo, unogona kukura anemia yakaipa.

Kudya kwakazara nesimbi, B mavitamini, uye vhitamini C senge chirongwa chiri pazasi chakakosha kana uine chirwere chekushaya ropa. Ive neshuwa yekutaura kune wako wekuchengeta hutano mupi nezve zvinowedzerawo.

Chirwere chekushaya ropa

Zvirongwa zvekurapa kweanemia zvinowanzo sanganisira shanduko yekudya. Iyo yakanakisa chirongwa chekudya cheanemia chinosanganisira chikafu chakafuma mune iron uye mamwe mavitamini akakosha kune hemoglobin uye tsvuku sero kugadzirwa kwemasero. Inofanirawo kusanganisira chikafu chinobatsira muviri wako kutora simbi zvirinani.

Kune mhando mbiri dzedare muzvikafu: heme simbi uye nonheme simbi.

Heme iron inowanikwa munyama, huku, uye hove. Nonheme iron inowanikwa mune zvekudya zvezvirimwa uye chikafu chakasimbiswa nesimbi. Muviri wako unogona kutora mhando mbiri, asi unotora heme iron nyore.

Iyo Yakakurudzirwa Zuva Nezve Chibvumirano (RDA) yesimbi ndeye 10 milligrams (mg) evarume uye 12 mg yevakadzi.

Kunyangwe zvirongwa zvekurapa kweanemia zvakasarudzika, mazhinji anoda 150 kusvika 200 mg yesimbi elemental zuva nezuva. Iwe ungangoda kutora kunyorerwa simbi kana yekuwedzeredza-iyo-counter simbi yekuwedzera kusvikira ako mazinga azadzikiswa.

Wedzera izvi zvekudya kuchikafu chako kuti uwane yakawanda iron uye ubatsire kurwisa kushomeka kwesimbi anemia:

1. Mashizha mashizha

Leafy magidhi, kunyanya erima, ari pakati pezvakanakisa sosi yema nonheme iron. Zvinosanganisira:

• sipinashi
• kare
• collard greens
• dandelion greens
• Swiss chard

Mimwe mashizha ane mashizha akadai seSwitzerland chard uye collard magidhi anewo folate. Kudya kwakaderera mune folate kunogona kukonzera kusakwana kwekushomeka kweanemia. Zvibereko zveCitrus, bhinzi, uye zviyo zvakakwana zviwanikwa zvakanaka zvemhando.

Kana uchidya rima, mashizha ane mashizha esimbi, pane kubata. Mimwe magidhi akakwirira musimbi, senge sipinashi uye kare, zvakare akakwirira muma oxalates. Oxalates inogona kusunga nesimbi, ichidzivirira kunwa kwesimbi isinganetsi.

Saka kunyangwe zvichibatsira kudya magidhi ako sechikamu chehuwandu hweanemia chikafu, usatsamire pavari chete kuti varape mamiriro acho.

Vitamin C inobatsira dumbu rako kutora iron. Kudya magirini ane mashizha nezvikafu zvine vhitamini C senge maorenji, mhiripiri tsvuku, uye mahabhurosi zvinogona kuwedzera kutora kwesimbi. Mimwe miriwo inzvimbo dzakanaka dzeese iron uye vhitamini C, senge collard magidhi uye Swiss chard.

2. Nyama nehuku

Yese nyama nehuku zvine heme iron. Nyama tsvuku, gwayana, uye mhuka yemhuka ndizvo zvakanaka sosi. Huku nehuku zvine mari shoma.

Kudya nyama kana huku nehuremu hwesimbi chikafu, senge mashizha emashizha, pamwe nevhitamini C-yakafuma michero inogona kuwedzera kutora kwesimbi.

3. Chiropa

Vanhu vazhinji vanonyara kubva kune nyama yenyama, asi iyo sosi huru yesimbi.

Chiropa ndiyo inonyanya kufarirwa nyama yemuviri. Yakapfuma mune iron uye folate. Dzimwe nyama dzakapfuma-simbi inhengo yemoyo, itsvo, uye rurimi rwemombe.

4. Zvokudya zvegungwa

Zvimwe zvegungwa zvinopa heme iron. Shellfish yakadai sey oysters, clams, scallops, crabs uye shrimp ndiwo manyuko akanaka. Hove zhinji dzine iron.

Hove ine akanakisa masimbi esimbi anosanganisira:

• yakakangwa kana nyowani tuna
• mackerel
• mahi mahi
• pompano
• chitsva chipenga
• salmon nyowani kana yemumagaba

Tenga tuna yemakedheni online.

Kunyangwe sardini yemumagaba iri manyuko akanaka esimbi, iwo zvakare ane calcium yakawanda.

Calcium inogona kusunga nesimbi uye inoderedza kunamwa kwayo. Chikafu chakazara mu calcium hachifanirwe kudyiwa panguva imwechete sekudya kune iron-yakawanda.

Mimwe mienzaniso yezvikafu zvine calcium-yakawanda inosanganisira:

• mukaka wemukaka
• chirimwa chakakomberedzwa mukaka
• yogati
• kefir
• chizi
• tofu

5. Zvikafu zvakasimbiswa

Zvikafu zvakawanda zvakasimbiswa nesimbi. Wedzera izvi zvekudya kuchikafu chako kana uri miriwo kana kutambura kuti udye zvimwe zvinobva simbi:

• yakasimbiswa jisi reranjisi
• zviyo zvakagadzirira-kudya-zviyo
• chikafu chakagadzirwa kubva paupfu hwakasimbiswa hwakatsetseka senge chena chingwa
• pasta yakasimba
• chikafu chakagadzirwa kubva muchibage chakakomberedzwa
• mupunga chena wakasimba

6. Bhinzi

Bhinzi chinhu chakanaka chesimbi kune vanodya nyama uye vanodya nyama zvakafanana. Izvo zvakare zvisingadhuri uye zvinowirirana.

Dzimwe sarudzo dzakapfuma nesimbi ndeiyi:

• itsvo bhinzi
• nhokwe
• soya
• nhema-maziso eyizi
• pinto bhinzi
• bhinzi nhema
• pizi
• lima bhinzi

Tenga bhinzi dzemumagaba.

7. Nutsu nembeu

Mhando zhinji dze nzungu nembeu manyuko akanaka edare. Ivo vanonaka kuravira kwavo vega kana kumwayiwa pasaradhi kana yogati.

Dzimwe nzungu nembeu zvine iron ndeizvi:

• manhanga mhodzi
• cashews
• pistachios
• hemp mhodzi
• paini nzungu
• mbeu yezuva

Tsvaga mbishi yemanhanga, mhezi mbishi, uye mbishi yemapaini online.

Nzungu mbiri dzakabikwa uye dzakakangwa dzine zviyero zvakafanana zvesimbi.

Maarumondi zvakare sosi yakanaka yesimbi. Ivo vakakura sechikamu chehurongwa hwekudya hune hutano, asi sezvo ivo zvakare vane huwandu hwecalcium, vangangodaro vasingawedzere ako masimbi esimbi zvakanyanya.

Tora woenda nazvo

Hapana chikafu chimwe chinorapa kupererwa neropa. Asi kudya chikafu chine hutano chakazara murima, mashizha ane mashizha, nzungu nembeu, hove dzegungwa, nyama, bhinzi, uye michero ine vhitamini C-yakawanda uye miriwo zvinogona kukubatsira iwe kuwana iyo iron yaunoda kugadzirisa kupererwa neropa.

Ive neshuwa yekukurukura zvekuwedzera pamwe nemupi wako wekuchengeta hutano nekuti zvakaoma kuwana zvakakwana simbi kubva kuchikafu chete.

Iyo yakakandwa iron skillet ndeye anemia chikafu chirongwa chakakosha. Chikafu chakabikwa musimbi chakakanda simbi kubva kune skillet. Chikafu chine acid chinotora simbi yakanyanya, uye chikafu chakabikwa kwenguva pfupi chinotora chidiki.

Paunenge uchitevera chirongwa chekudya cheanemia, yeuka iyi nhungamiro:

• Usadye zvekudya zvine iron nezvikafu kana zvinwiwa zvinodzivirira kupinzwa kwesimbi. Izvi zvinosanganisira kofi kana tii, mazai, chikafu chine oxalates, uye chikafu chine calcium yakawanda.
• Idya zvikafu zvine ayoni zvine kudya kwevhitamini C-kwakapfuma, akadai maorenji, madomasi, kana mahabhurosi, kugadzirisa kunwa.
• Idya zvekudya zvine iron nezvikafu zvine beta carotene, semaapurikoti, mhiripiri tsvuku, uye mabheet, kuvandudza kunwa.
• Idya zvakasiyana heme uye nonheme chikafu chesimbi zuva rese kusvika kumusoro kwesimbi yako yaunodya.
• Idya heme uye nonheme chikafu chesimbi pamwechete pese pazvinokwanisika kuwedzera kutora kwesimbi.
• Wedzera zvekudya zvakapfuma mu folate uye vhitamini B-12 kutsigira kutsvuka kwemasero eropa.