Maitiro Ekuwana Iron Yakaringana kana Iwe Usinga Dye Nyama

Zvemukati

• Ongororo ye

Munguva pfupi yapfuura mumwe mutengi akauya kwandiri mushure mekubatwa neanemia. Aive kwenguva yakareba yemuriwo ainetseka kuti izvi zvaireva kuti aifanira kutanga kudya nyama zvakare. Ichokwadi ndechekuti iwe unogona kuwana simbi yakakwana usingadye nyama - kushomeka kwesimbi hakuchisiri kwakajairika mune vezvinodyiwa, asi izvi zvese ndezvekurova muyero wakaringana. Asi kutanga, zvakakosha kuve nechokwadi chekuti kudya kwako ndiko kuri kukonzeresa. Pane mavambo mana makuru eanemia, saka zvakakosha kuti chiremba wako aone chikonzero chechokwadi:

Ropa kurasikirwa. Ichi ndicho chikonzero chinowanzoitika chekushaya iron anemia muUnited States. Chikonzero ndechekuti ropa rine iron mukati memasero matsvuku eropa. Saka paunorasikirwa neropa, unorasikirwa nesimbi. Vakadzi vane nguva dzinorema vari panjodzi yekushomeka kwesimbi anemia nekuti vanorasikirwa neropa rakawanda panguva yekutevera. Kunonoka, kurasikirwa kweropa kusingaperi mukati memuviri - senge kubva kune ronda, bundu, colon polyp, kana uterine fibroids - zvinogonawo kukonzera kupererwa neropa, sekushandisa kwenguva refu aspirin kana zvimwe zvinouraya zvinorwadza.

Kutadza kutora iron. Iron kubva muchikafu inopinda muropa rako muropa rako dumbu. Dumbu rematambudziko rinogona kukanganisa kugona kwemuviri wako kutora iyi mineral.

Kubata. Pasina simbi yekuwedzera, kushomeka kwesimbi kushomeka anemia kunowanzoitika mumadzimai akazvitakura nekuti ropa ravo rinowedzera uye zvitoro zvavo zvesimbi zvinoenda kumwana.

Kushayikwa kwesimbi mukudya kwako. Kana iwe ukadya simbi yakawandisa, nekufamba kwenguva muviri wako unogona kushomeka nesimbi. Kana anemia yako iine chekuita nekudya, kune nzira dzinoverengeka dzinoshanda dzekuwedzera kudya kwako uchichengetedza chirimwa chekudya:

• Kutanga udye vhitamini C chikafu chakapfuma nezvikafu zvine ayoni - izvi zvinogona kubatsira kukwidziridzwa kwekutorwa kwesimbi kubva mudumbu rako kusvika muropa rako kanenge katanhatu. Vakuru vaviri vanosanganisira:

-Spinachi ine tsvuku bhero mhiripiri

-Broccoli ine madomasi

-Bok choy nemaorenji

• Zvadaro, bika mune simbi skillet. Zvikafu zvine acid zvine hunyoro hwakanyanya, senge muto wedomasi, unotora simbi yakanyanya kubva mumapani aya. Imwe ongororo yakawana kuti iyo yesimbi iri mu3 oz yespaghetti muto yakawedzera ka9 mushure mekubikwa muhari yesimbi.

• Batanidza dzimwe bhinzi uye zviyo mukudya kwako. Lentili, quinoa uye bhinzi nhema zvinhu zvese zvakanaka, uye 1 mukombe wesoya inopa 50 muzana yezvaunoda zuva nezuva. Zvakare, zvibatanidze nevhitamini C kuti iwedzere kunyura. Zvimwe zvakanaka mavitamini C zvinyorwa zvinosanganisira sitrobheri, papaya, kiwi uye chinanazi.

• Svetedza chikafu chako nekamorasi kadiki keblackstrap. 1 tsp inopa 20 muzana yezvinodiwa zvezuva nezuva zvesimbi. Sanganisa iyo yemuarumondi chaiwo kana nzungu ruomba kana kuishandisa kutapira dzakabikwa bhinzi kana bhanan Smoothie.

Tarisa kudya kwaunoita zvinhu zvinodzora kupinza kwesimbi. Tannins (inowanikwa mutii nekofi) uye calcium inovhiringidza, saka edza kunwa tii kana kofi, uye shandisa calcium supplements maawa mashoma musati madya ane iron yakawanda.

• Iva nechokwadi kuti usapfuudza. Vakadzi vakuru vanoda 18 mg. yesimbi pazuva uye varume 8 mg. Muvakadzi, chido chinowedzera kusvika 27 mg. pamuviri uye anodonha kusvika 8 mg. mushure mekuguma kuenda kumwedzi. Varume nevakadzi vemashure-menopausal vanofanirwa kungwarira kuti varege kuwana simbi yakawandisa, nekuti kana uchinge waibata, nzira chete yekurasikirwa nayo iri kubuda ropa, uye sezvo mapoka maviri aya asingabude ropa nguva zhinji, simbi yakawandisa inogona kutungamira kusimbi kuwandisa, chakakomba mamiriro umo iron yakawandisa inochengetwa munhengo dzakadai sechiropa nemoyo.

Ichi chikonzero nei mapoka maviri aya asingafanire kutora multivitamin ine ayina kunze kwekunge yataurwa nachiremba.

Ongororo ye