Emma Miller
Uma unamazinga e-iron aphansi, udokotela wakho angase atuse ukwandisa i-iron ekudleni kwakho. I-ayoni iyingxenye ebalulekile ye-hemoglobin, i-molecule ethwala umoya-mpilo emangqamuzaneni abomvu egazi. Izinga le-iron eliphansi egazini lingaholela ezinkingeni ezihlukahlukene, okuhlanganisa ukukhathala, ubuthakathaka, isikhumba esiphaphathekile, nokucasuka, kanye ne-anemia yokuntuleka kwensimbi.
Ngokwe-World Health Organization, i-anemia ingenye yezinkinga ezinkulu zokushoda kokudla okunomsoco, okuthinta abantu abangaphezu kwamaphesenti angu-30 emhlabeni wonke. Nakuba amazinga ensimbi ephansi evamile, ngokuvamile angalungiswa ngokulungiswa kokudla kanye nokunakekelwa kwezokwelapha.
Uma unamazinga e-iron aphansi, udokotela wakho angase atuse ukwandisa i-iron ekudleni kwakho. Umzimba wakho umunca kuphela iphesenti elincane le-ayoni oyidlayo, ngakho-ke kungase kudingeke ukuthi usebenzise amasu amaningi ukuze uthuthukise ukumuncwa kwe-iron yakho noma uthole ezinye izindlela zokwandisa amazinga e-ayoni egazini lakho.
Uma ufuna ukwazi ukuthi ungakhuphula kanjani ukumuncwa kwensimbi nokusansimbi emzimbeni wakho, hlola ezinye izindlela ezigunyazwe ngochwepheshe.
Yidla ukudla okunothe ngensimbi
Kunezinhlobo ezimbili zemithombo yensimbi yokudla: i-heme ne-non-heme.
Insimbi ye-Heme
I-Heme iron itholakala emikhiqizweni yezilwane efana nenyama ebomvu, isibindi, inhlanzi, nezinkukhu. Iwuhlobo lwensimbi olumunca kalula kakhulu, nakuba lungavamile kakhulu kune-non-heme iron. Eminye imithombo evamile ye-heme iron ihlanganisa, ngokusho kwe-Harvard TH Chan School of Public Health:
- ukhwathu
- Izikhalazo
- ethinini
- Isibindi senkomo
- Inkukhu yesibindi
- I-offal yenyama
- Beef
- Izinkukhu
- I-tuna ekheniwe
Insimbi engeyona i-heme
I-non-heme iron itholakala ekudleni okuningi kwezitshalo, okuhlanganisa ubhontshisi, udali, isipinashi, i-tofu, namagilebhisi omisiwe. Ibuye yengezwe ekudleni okuqinisiwe okufana nokusanhlamvu, isinkwa, ne-oatmeal.
Nakuba i-iron i-nonheme itholakala kalula, umzimba awuyimunceli kanye ne-heme iron, ngokocwaningo lwaseHarvard olwenziwa yi-TH Chan School of Public Health. Lokhu kudla okulandelayo kuyimithombo emihle ye-non-heme iron:
- Ubhontshisi
- Udali
- Imifino enamaqabunga amnyama
- Amazambane anekhasi
- Nuts
- Imbewu
- Amakhowe e-Morel
- Izithelo ezomisiwe, kuhlanganise omisiwe namabhilikosi
- Irayisi eliqinisiwe, i-oats, nesinkwa
- Okusanhlamvu kwasekuseni okuqinisiwe
Imithombo yokudla ye-non-heme iron, efana nemifino eluhlaza kanye ne-cruciferous eluhlaza, okuhlanganisa isipinashi, imifino ye-collard, i-broccoli, ne-kale, kanye nokudla okuqukethe inyama ebomvu noma eminye imithombo ye-heme iron, kungathuthukisa amazinga ensimbi.
Khuluma nodokotela wakho mayelana nezithako zensimbi
Uma izinguquko zakho zokudla zihluleka ukwenza amazinga akho e-iron abejwayelekile, udokotela wakho angase atuse izithasiselo zensimbi. Izithasiselo ziyatholakala ngethebhulethi nangefomu eliwuketshezi, futhi amavithamini amaningi ansuku zonke (ikakhulukazi lawo aklanyelwe abesifazane) aqukethe i-ayoni.
I-anemia yokuntuleka kwe-iron ivamile kubantu abaseminyakeni yokuzala nabesifazane abakhulelwe ngoba, ngokusho komtholampilo waseMayo, badinga okusansimbi okuphindwe kabili ukuze bakhiqize igazi elengeziwe ukuze banikeze umntwana umoya-mpilo. Yingakho abesifazane abakhulelwe noma labo abazama ukukhulelwa bevame ukululekwa ukuthi bathathe izithasiselo zokusansimbi.
Uhlobo oluvame kakhulu lwensimbi olusetshenziswa ezithasiselweni usawoti one-ferrous, ohlanganisa i-ferrous fumarate, ferrous sulfate, ne-ferrous gluconate, ngokusho kwe-NIH. I-Frorous fumarate iyisengezo sensimbi esimuncwa kalula, nakuba i-ferrous sulfate isetshenziswa kakhulu.
Izithako zensimbi zingakhohlisa; i-iron ivame ukumuncwa kangcono uma ithathwa kabili noma kathathu emini ngokudla okuqukethe i-vitamin C. Kufanele ukhulume nodokotela wakho ngaphambi kokuthatha izithako zensimbi, njengoba kungenzeka ukudlula: ukugcwala kwensimbi egazini kungaholela esithweni. umonakalo.
Ngaphezu kwalokho, abanye ochwepheshe basola ukuthi i-calcium ingase iphazamise ukumuncwa kwe-iron ezithakweni, ngakho kuvame ukutuswa ukuba uthathe isithako sensimbi ngesikhathi esihlukile kunesengezo se-calcium.
Izingozi ezihlobene nezithako zensimbi
Nakuba ukudla okwandayo ngokuvamile kuphephile futhi akunayo imiphumela emibi, izithako zensimbi zingabangela imiphumela emibi engadingeki njengokunambitheka kwensimbi emlonyeni, isicanucanu, ukuhlanza, ikhanda elibuhlungu, nokuqubuka, ngokusho kweCleveland Clinic.
Hlala uthintana nodokotela wakho ukuze uthole indlela engcono kakhulu yokwandisa amazinga e-iron futhi unciphise amathuba okuba nemiphumela engemihle.
Pheka ngensimbi eningi ekhonjiwe
Abanye abantu bathanda i-iron cast ngenxa yokuzizwa engaphelelwa yisikhathi futhi eyiqiniso enikeza ukupheka. Enye inzuzo? Ukupheka ngamapani okusansimbi kungakhuphula izinga lokusansimbi ekudleni.
Ukudla okuphekwe ngokushisa okuphansi ku-Iron Cookware kungamunca amanye amaminerali futhi kudlulisele kuwena lapho udla ukudla. Ukudla okune-asidi, okufana nesoso katamatisi, ujusi kalamula, newayini elibomvu, kuthambekele kakhulu ekumunceni i-iron ezitsheni zokupheka.
Ukubuyekezwa okuhlelekile kwezifundo eziyi-11 kwathola ubufakazi obubalulekile bokuthi ukusebenzisa i-cast iron cookware kungasiza ekwehliseni ubungozi be-iron deficiency anemia (IDA), uhlobo lwe-anemia olubangelwa ukuntuleka kwe-iron emzimbeni, ikakhulukazi ezinganeni, ngokusho kwe-September 2019. funda ku-PLOS One.
Ucwaningo Lwezempilo Yomphakathi kanye Nokudla Okunomsoco, olwenziwa ngoNovemba 2018, lwahlola umehluko wensimbi phakathi kukabhontshisi omnyama ophekiwe kanye nobhontshisi esitsheni se-iron kanye ne-non-cast iron iron futhi bathola ukuthi okuqukethwe kwe-ayoni kukho kokubili ukudla kuyenyuka uma kuphekwe nge-iron cast.
Nakuba le miphumela ithembisa ukukhulisa amazinga e-iron, akufanele uthembele kuyo ukwenza kanjalo. Kungaba nzima ukunquma ukuthi ingakanani i-ayoni emuncwa ukudla, ngakho-ke kubalulekile ukugxila ekufakeni insimbi emzimbeni wakho ngezinye izindlela.
Ezimweni ezingavamile, ungase udinge imijovo yensimbi
Ngokusho kweCleveland Clinic, ezimweni ezingavamile zokuntuleka kwe-iron okungaxazululwa izinguquko zokudla kanye nezithako zokudla, odokotela bangase batuse imijovo yensimbi. Labo abathola izithasiselo ze-iron ngokufakwa emthanjeni ngokuvamile bakwenza lokho ngoba abakwazi ukuthatha izithasiselo ngomlomo.
Imijovo kufanele ngaso sonke isikhathi inikezwe uchwepheshe oqeqeshiwe endaweni yezokwelapha njengesibhedlela noma ihhovisi likadokotela. Imiphumela engemihle engaba khona ihlanganisa i-anaphylaxis, ukungezwani komzimba okubi kakhulu futhi ngezinye izikhathi okubeka ukuphila engozini, kanye nesicanucanu, isiyezi, ukuquleka, nomfutho wegazi ophansi.
Imijovo ye-ayoni ijwayele ukusetshenziselwa iziguli ezithatha i-erythropoiesis-stimulating agents (ESAs), ezandisa ukukhiqizwa kwamangqamuzana egazi futhi ngaleyo ndlela andise isidingo sokusansimbi.
