Crystal Nelson
Kupanda chitsulo kumafooketsa mphamvu zanu: Mumatumbuka komanso mwatopa, ndipo tsitsi lanu limathothoka pafupipafupi. Pali njira zingapo zolipirira kuchepa kwachitsulo. Koma samalani ndi zowonjezera zachitsulo! Apa mutha kudziwa chomwe chili chofunikira.
Kusowa kwachitsulo ndi vuto la amayi ambiri. Chifukwa chotsatirachi chimatha msanga ndi zakudya zopanda ayironi kapena zamasamba, kutaya magazi kwambiri, kapena kutenga pakati. Zizindikiro zoyamba ndi kutopa, kufooka, komanso kusakhazikika. Sikophweka nthawi zonse kulipira chitsulo chakusowa. Chifukwa kukonzekera zambiri kumabweretsa nseru, ndi mavuto m'mimba kapena kukhala osagwira ntchito. Timafotokozera mfundo zofunika kwambiri za iron supplementation. Koma musanamwe mapiritsi, funsani dokotala kuti awone ngati muli ndi iron.
Kodi mungafune chitsulo chochuluka bwanji patsiku?
Iron ndi chinthu chofunikira chofufuza. Amamanga mpweya m'maselo ofiira a magazi. Mwanjira imeneyi, mpweya umatengedwa kudzera m’magazi ndipo umatipatsa mphamvu. Komabe, thupi silingathe kupanga chitsulo chokha. Iyenera kuperekedwa kuchokera kunja. Azimayi ayenera kumwa osachepera 15 mg tsiku lililonse.
Zowonjezera zitsulo zabwino kwambiri zolipira kuchepa kwachitsulo
Pamene chitsulo chochepa chadziwika, chikhoza kulipidwa ndi zowonjezera zachitsulo. Kubwezeretsanso zitsulo zachitsulo m'thupi kumatenga masabata osachepera khumi ndi awiri. Posankha zowonjezera zitsulo, samalani ndi mankhwala omwe ali ndi mchere wa divalent chitsulo - odziwika ndi awiri achiroma mu dzina. Chitsulo ichi chimapezeka mosavuta ndipo chimalowa m'matumbo aang'ono. Mapiritsi kapena makapisozi ayeneranso kusungunuka m'matumbo aang'ono ndikulekerera bwino. The yogwira pophika chitsulo (II) sulphate tikulimbikitsidwa. Pankhani ya kuchepa pang'ono, madzi a m'magazi a zitsamba (sitolo ya zakudya zathanzi) amakhalanso oyenera. Ngati kuperewera kuli kwakukulu, dokotala akhoza kupereka infusions - koma ndiye ndi trivalent iron.
Nthawi yoyenera yowonjezera iron
Ma iron supplements amagwira bwino ntchito akamamwa m'mimba yopanda kanthu, yomwe imakhala m'mawa musanadye chakudya cham'mawa. Komabe, zimenezi nthawi zambiri zimabweretsa mavuto m’mimba. Yesani nokha kugwirizana. Kupanda kutero, mutha kutenga ndalamazo patatha maola awiri mutatha kudya.
Zakudya zina zimalanda ayironi yomwe yameza. Izi ndi vinyo wofiira, khofi, tiyi wakuda, ndi mkaka. Dikirani kwa ola limodzi kapena awiri mutatha kumwa ayironi musanadye zakudya izi.
Lipirani kusowa kwa iron ndi zakudya izi
Kuperewera kwa ayironi kumathanso kulipidwa pang'ono ndi zakudya zokhala ndi ayironi. Nyama ndi nsomba monga nkhumba kapena chiwindi cha ng'ombe zimakhala ndi iron yambiri. Mulinso chitsulo chambiri m’mbewu zonse zambewu ndi nyemba monga mphodza ndi nyemba. Komabe, thupi limayamwa chitsulo bwino kuposa chitsulo chochokera ku zomera. Zinthu monga phytin mu tirigu zimapangitsa kuyamwa m'matumbo aang'ono kukhala kovuta kwambiri. Vitamini C, kumbali ina, imalimbikitsa kuyamwa kwachitsulo. Choncho, ndi bwino kuphatikiza zakudya zokhala ndi chitsulo ndi masamba omwe ali ndi vitamini monga tsabola ndi broccoli. Kapena mutha kumwa nawo kapu yamadzi alalanje. Mwanjira imeneyi, thupi limatenga chitsulo chochuluka.
