John Myers
Iron ndi chinthu chofunikira kwambiri chomwe chimagwira ntchito zambiri zofunika m'thupi lathu, chifukwa chake kusowa kwachitsulo kumayendera limodzi ndi matenda osiyanasiyana. Koma chitsulo chochulukirachulukira chingawononge thanzi lathu. Kodi mumadziwa zimenezo? Kuchuluka kwachitsulo kumapangitsa kuti maselo athu azikalamba mofulumira ndipo angayambitse matenda a mtima. Sikuti matenda osungira chitsulo amadziwikiratu mwachibadwa, komanso kumwa chitsulo chopangira chitsulo kungayambitse kuchulukira kwachitsulo ndi zotsatira zake. Chifukwa chake wongolerani kagayidwe kachitsulo kake mwachilengedwe.
Iron supplements chifukwa cha kusowa kwachitsulo
M'zaka makumi angapo zapitazi, zowonjezera zachitsulo zakhala zikutengedwa pafupifupi mwachizolowezi ndi anthu ambiri kuti ateteze kusowa kwachitsulo - malinga ndi mawu akuti: Bwino kwambiri kuposa zochepa. Ngakhale kuti kusowa kwachitsulo ndi vuto lalikulu, kuganiza kuti mukuyenera kudya zakudya zambiri zachitsulo ndizopanda pake.
Pewani kusowa kwachitsulo
Kuperewera kwachitsulo tsopano ndi chizindikiro chodziwika bwino chodziwika bwino chokhudzana ndi zizindikiro monga kutopa kwakuthupi ndi m'maganizo. Zizindikirozi zimagwirizana ndi ntchito yachitsulo m'thupi lathu.
M’thupi la munthu, ayironi imapezeka makamaka m’maselo ofiira a m’magazi kapena m’ma enzyme amene amakhudzidwa ndi kagayidwe ka mphamvu. Popeza kuti maselo ofiira a m’magazi opanda ayironi sangapatse chamoyo mpweya wokwanira komanso popeza ma enzyme ena sangapange mphamvu popanda ayironi, kuchepa kwa ntchito kumayamba chifukwa cha kuchepa kwa ayironi.
Njira yabwino kwambiri yopewera kusowa kwachitsulo ndi zakudya zosiyanasiyana zochokera ku zipatso zambiri, ndiwo zamasamba, makamaka masamba obiriwira. Nthawi zina, chitsulo chowonjezera chingathandizenso kulimbana ndi kusowa kwachitsulo, koma makamaka mwa anthu omwe ali ndi chitsulo chodziwika bwino, amayamba kukhala ndi chitsulo chochulukirapo ndipo motero amakhala ndi zotsatira zoopsa kwambiri pa thanzi.
Zowonjezera ayironi zimafooketsa chitetezo cha mthupi
Mwachitsanzo, kutenga chitsulo chowonjezera ndi zitsulo zambiri zomwe zimagwirizanitsidwa ndi chitsulo zimagwirizanitsidwa ndi kufooka kwa chitetezo cha mthupi.
Kafukufuku wasonyeza kuti zitsulo zowonjezera zingathe kusokoneza thanzi la zomera za m'mimba mwa ana. Zowonjezera zitsulo mwa ana zinapangitsa kuti zomera za m'mimba zisinthe kotero kuti mabakiteriya owopsa a putrefactive amachulukirachulukira chifukwa cha mabakiteriya opindulitsa a m'mimba. Kuchepa kwa mabakiteriya opindulitsa a m'mimba kumatha kuyambitsa matenda ena am'mimba monga dysbacteria. Popeza kuti matumbo athanzi ndi maziko a chitetezo chamthupi, chitsulo chochulukirapo chimafooketsa chitetezo chamthupi.
Kuchuluka kwachitsulo kumapangitsa maselo kukalamba
Kafukufuku wina adapeza kuti chitsulo chochulukirapo chimapangitsa kupanga ma free radicals, omwe amathandizira kukalamba kwa maselo athu. Monga tafotokozera pamwambapa, chitsulo nthawi zambiri chimamangiriridwa ku ma enzyme osiyanasiyana, mapuloteni, kapena mamolekyu oyendetsa ndipo sapezeka m'thupi mwaulere - mwina kuteteza maselo athu. Ngati pali chitsulo chochulukirapo, komabe, malo onse a michere, mapuloteni, kapena mamolekyu oyendetsa amakhala kale, zomwe zikutanthauza kuti kuchuluka kwachitsulo m'magazi kumawonjezeka.
Iron yaulere imakhala ndi ntchito yayikulu ya redox. Izi zikutanthauza kuti chitsulo chaulere chikakumana ndi molekyulu ina m'thupi, imatha kuchotsa electron kuchokera ku molekyuyo. Mwanjira iyi, ma radical aulere amapangidwa kuchokera ku molekyulu, yomwe imadziwika ndi mawonekedwe a ma elekitironi osagwirizana, kuwonjezereka kwa reactivity, ndi kuopsa kwina. Ma radicals aulere adabedwa pamlingo wina ndipo akuyesera ndi mphamvu zawo zonse kuti abwezeretse electron. Ngati ma free radical akumana ndi molekyu ina, puloteni, enzyme, kapena ma genetic, amaba electron kuchokera pamenepo. Izi zimapanga free radical panthawi ina, yomwe ikufunanso kubera electron.
Ngati mapangidwe amtunduwu amasungidwa m'malire, thupi limatha kuwagwira ndi ma antioxidants. Ma Antioxidants amabwezeretsa ma elekitironi omwe adabedwa ndipo potero amalepheretsa kuwonongeka kwa maselo. Koma ngati ma radicals ambiri aulere apangidwa, momveka bwino, kuwonongeka kwakukulu kumatha kuchitika.
Kuchuluka kwachitsulo kumayambitsa matenda a mtima
Kuchuluka kwa iron kungapangitsenso chiopsezo cha matenda a mtima. Pakafukufuku wa ku Finland amene anthu oposa 2,000 anachita, asayansi anapeza kuti amuna amene amapereka magazi nthaŵi zonse ndipo motero nthaŵi zonse amatsitsa ayironi m’magazi amadwala matenda a mtima nthaŵi zambiri kuposa amene sapereka magazi. Ofufuzawo amaganiza kuti chitsulo chochuluka m'thupi ndicho chifukwa chachikulu cha matenda a mtima. Kuchuluka kwachitsulo pamodzi ndi kuthamanga kwa magazi kapena cholesterol yapamwamba kumawoneka kuti kumawonjezera kwambiri chiopsezo cha matenda a mtima.
Mtundu wa kukhuthala kwa magazi, i. H. chitsulo chochuluka kwambiri m'thupi chingayambitse coagulation, kapena ntchito ya redox yachitsulo imapangitsa kuti magazi azikhala ochepa, mwachindunji kapena mosadziwika bwino, kotero kuti magazi akuyenda mu capillaries (mitsempha yatsitsi) imachepetsedwa.
Amakhulupiriranso kuti amayi omwe amasamba nthawi zonse samakhala pachiwopsezo chodwala matenda a mtima poyerekeza ndi amuna chifukwa ayironi ya mayiyo imatsika nthawi zonse chifukwa chotaya magazi mwezi uliwonse.
Kuyang'ana kumbali ina, ndizowona kuti amayi amavutika ndi kusowa kwachitsulo nthawi zambiri kuposa amuna. Komabe, kugwirizana kumeneku sikukutanthauza kuti amayi ayenera kumwa mankhwala owonjezera ayironi, koma kuti aziganizira kwambiri za zakudya zomwe zili ndi iron.
Kusokonezeka kwa chitsulo metabolism
Zitsanzo zomwe zili pamwambazi zikusonyeza bwino lomwe kuti chitsulo chochuluka chikhoza kukhala ndi zotsatira zoopsa pa thanzi. Pali zinthu zingapo zomwe zingapangitse kuti iron ichuluke pakapita nthawi. Izi zikuphatikizapo matenda monga sickle cell anemia, thalassemia, myelodysplastic syndrome, kapena hemochromatosis.
Pankhani ya sickle cell anemia ndi thalassemia, kuwonongeka kwa maselo ofiira a magazi kumachitika. Mu myelodysplastic syndrome, mapangidwe a magazi m'mafupa amasokonekera. Hemochromatosis imasonyeza kusokonezeka kwa mayamwidwe a chitsulo komanso kuwonjezereka kwa chitsulo chosungirako. Ngakhale kuwonongeka kwa majini kumaganiziridwa kuti ndizomwe zimayambitsa matenda atatu oyamba, zinthu zosiyanasiyana zimatha kukhala zofunika kwambiri ku hemochromatosis. Kuwonongeka kwa majini komanso matenda ena kapena kumwa mowa mopitirira muyeso kungayambitse matenda osungira chitsulo.
Koma ngakhale anthu omwe ali ndi kagayidwe kazakudya zachitsulo amatha kukhala ndi chitsulo chochulukirapo pomwa zowonjezera zachitsulo. Monga tafotokozera pamwambapa, maphunziro asayansi amachenjezanso za zotsatira za kumwa mankhwala opangira chitsulo.
Iron metabolism mu balance
Anthu omwe ali ndi kagayidwe kazakudya zachitsulo amatha kuphimba zosowa zawo zachitsulo mosavuta ndi zakudya zopatsa thanzi komanso zopatsa thanzi. Thupi lathanzi litha kugwiritsa ntchito bwino ayironi kuchokera m'zakudya, zomwe sizimapangitsa kuti pakhale kuchepa kapena kuchulukirachulukira.
Iron mu chakudya
Zikafika pazakudya zomwe zili ndi ayironi wambiri, nthawi zambiri anthu amangolankhula za nyama. Izi mwina ndichifukwa choti nyama zili ndi chitsulo chosiyana ndi chamitengo. Nyama imakhala ndi chitsulo chomwe chimatchedwa heme iron, mwachitsanzo, chitsulo chophatikizana ndi hemoglobin, mtundu wofiira wamagazi. Chitsulo cha hemechi chimatengedwa ndi thupi lathu mosavuta komanso mofulumira kusiyana ndi zomera, zopanda chitsulo. Kaya mfundo imeneyi ndi yabwino kapena yoipa, sizikudziwikabe, koma palinso zomera zambiri zomwe zimakhala ndi chitsulo zomwe zimakhala zokwanira kuphimba chitsulo tsiku ndi tsiku. Zakudya zopatsa thanzi zamasamba sizibweretsa zizindikiro za kuperewera monga kusowa kwachitsulo - ngakhale mwa amayi.
Kusowa kwachitsulo kwa amayi
Monga tanenera kale, amayi amakhala ndi vuto losowa ayironi chifukwa chotaya magazi. Komabe, izi zili choncho ngati mumadya zakudya zochepa kwambiri za ayironi. Komabe, kufunikira kwachitsulo kowonjezereka kungathenso kuphimbidwa ndi chithandizo cha zakudya. Choncho ndikofunikira kwambiri kwa amayi, komanso kwa ana omwe akukula, kuphatikizira zakudya zambiri za iron muzakudya zawo.
Chotsani chitsulo chowonjezera mwachibadwa
Ngakhale kuti msambo ukhoza kuchititsa kuti ayironi ikhale yochepa, imathanso kuteteza amayi ku iron yambiri. Amuna alibe chitetezo chachilengedwechi, nchifukwa chake amuna mwachiwonekere amadwala matenda a mtima pafupipafupi. Kupereka magazi nthawi zonse kungakhale ndi zotsatira zabwino kwambiri. Koma kuwonjezera pa msambo wa akazi kapena kupereka magazi, palinso zakudya zina zomwe zimayang'anira kuchuluka kwachitsulo.
Zitsamba zaku Mediterranean monga rosemary, sage, thyme, oregano, kapena cloves, mwachitsanzo, zimadziwika kuti zimamanga chitsulo chochuluka m'magazi komanso zimakhala ndi antioxidant effect. Zitsambazi zimakhala ndi zinthu zina - zomwe zimatchedwa chelating agents, zomwe, monga pigment yamagazi ofiira, zimatha kumanga chitsulo mwamphamvu. Kumanga kumeneku kumalepheretsa iron yaulere yochulukirapo kuti isawononge thanzi lathu.
Ngati tsopano mumadya zakudya zokwanira zokhala ndi chitsulo - monga masamba obiriwira obiriwira - kuphatikizapo zonunkhira zosiyanasiyana, mumapatsa thupi mpata wabwino kwambiri wosunga chitsulo chokhazikika. Simufunika kukonzekera chitsulo chopanga ichi ndipo simuyenera kupita kopereka magazi. Poganizira izi, yang'anani zakudya zanu ndikukhala athanzi!
