John Myers
I-iron iyisici esibalulekile sokulandelela esenza imisebenzi eminingi ebalulekile emzimbeni wethu, yingakho ukuntuleka kwensimbi kuhlotshaniswa nezifo ezihlukahlukene. Kodwa ukweqisa kwensimbi nakho kungaba yingozi kakhulu empilweni yethu. Ubukwazi lokho? I-ayoni eyeqile yenza amangqamuzana ethu aguge ngokushesha futhi kungaholela ngisho nasekuhlaselweni yinhliziyo. Akukhona nje kuphela izifo ezitholakala ngofuzo zokugcina insimbi, kodwa futhi ukusetshenziswa kwezithako zensimbi zokwenziwa kungaholela ekudluleleni kwensimbi nemiphumela yako. Ngakho-ke lawula i-iron metabolism yakho ngendlela engokwemvelo.
Izithako ze-ayoni zokuntuleka kwe-iron
Emashumini ambalwa eminyaka adlule, izithasiselo zensimbi ziye zathathwa cishe njengenjwayelo abantu abaningi ukuvimbela ukuntuleka kwe-iron - ngokwesiqubulo esithi: Kungcono kakhulu kunokuncane kakhulu. Nakuba ukuntuleka kwe-iron kuyinkinga engathi sína, ukucabanga ukuthi kufanele udle izithasiselo ze-iron kuwumbhedo.
Vimbela ukuntuleka kwe-iron
Ukushoda kwe-ayoni manje kuwuphawu lokuntuleka okuvamile nolwaziwayo oluhambisana nezimpawu ezijwayelekile njengokukhathala ngokomzimba nangokwengqondo. Lezi zimpawu zihlobene nokusebenza kwensimbi emzimbeni wethu.
Emzimbeni womuntu, i-iron itholakala ikakhulukazi kumangqamuzana abomvu egazi noma kuma-enzyme ahilelekile kumetabolism yamandla. Njengoba amangqamuzana egazi abomvu angenayo i-iron engakwazi ukunikeza umzimba umoya-mpilo owanele futhi njengoba ama-enzyme athile engakwazi ukukhiqiza amandla ngaphandle kokusansimbi, ukwehla kokusebenza kwawo kuwumphumela wokuntuleka kwensimbi.
Isixazululo esiqinisekile sokuvimbela ukuntula okusansimbi ukudla okuhlukahlukene okusekelwe ezithelo eziningi ezintsha, imifino, ikakhulukazi imifino enamaqabunga aluhlaza. Kwezinye izimo, izithasiselo zensimbi zingasiza futhi ekubhekaneni nokuntuleka kwe-iron, kodwa ikakhulukazi kubantu abanensimbi evamile, zivame ukuholela ekudluleleni kwe-iron futhi ngaleyo ndlela zibe nemiphumela emibi kakhulu yezempilo.
Izithako ze-ayoni zenza buthaka amasosha omzimba
Isibonelo, ukuthatha izithako zensimbi kanye namazinga aphezulu e-iron ahlotshaniswa nokuncipha kwesimiso somzimba sokuzivikela ezifweni.
Ucwaningo lubonise ukuthi izithako zensimbi zingathinta kabi ibhalansi enempilo yezitshalo zamathumbu ezinganeni. Izithako zensimbi ezinganeni zabangela ukushintsha kwezitshalo zamathumbu ngendlela yokuthi amabhaktheriya abolayo ayingozi aphindaphindeka ngokulahlekelwa amagciwane atholakalayo amathumbu. Ukwehla kwamabhaktheriya amathumbu anenzuzo kungaholela ngokushesha kwezinye izifo zamathumbu ezifana ne-dysbacteria. Njengoba izitshalo zamathumbu ezinempilo ziyisisekelo sesimiso sokuzivikela ezifweni esisebenzayo, i-iron ngokweqile yenza buthaka isimiso somzimba sokuzivikela ezifweni.
I-ayoni eyeqile yenza amangqamuzana aguge
Olunye ucwaningo lwafinyelela esiphethweni sokuthi ukweqisa kwe-iron kuholela ekukhiqizweni kwama-radicals mahhala, okubuye kusheshise inqubo yokuguga yamangqamuzana ethu. Njengoba kushiwo ngenhla, insimbi ivamise ukuboshelwa kuma-enzyme ahlukahlukene, amaprotheni, noma ama-molecule ezokuthutha futhi ayikho ngokukhululeka emzimbeni - mhlawumbe ukuze ivikele amaseli ethu. Uma kune-iron eyeqile, noma kunjalo, zonke izindawo kuma-enzyme, amaprotheni, noma ama-molecule okuthutha sezivele zigcwele, okusho ukuthi izinga le-iron yamahhala egazini liyakhula.
Insimbi yamahhala inomsebenzi omkhulu we-redox. Lokhu kusho ukuthi lapho insimbi yamahhala ihlangana nenye i-molecule emzimbeni, ingasusa i-electron kuleyo molecule. Ngale ndlela, i-radical yamahhala yakhiwa kusuka ku-molecule, ebonakala ngokubunjwa kwe-electron okungalingani, ukwanda kwe-reactivity, kanye nezinga elithile lolaka. Ama-radicals wamahhala abanjwe ngezinga elithile futhi azama ngawo wonke amandla awo ukubuyisela i-electron. Uma i-radical yamahhala ihlangana nenye i-molecule, iphrotheni, i-enzyme, noma izakhi zofuzo, intshontsha i-electron lapho. Lokhu kudala i-radical yamahhala kwelinye iphuzu, nayo efuna ukuntshontsha i-electron.
Uma lokhu kwakheka kwama-radicals kugcinwa ngaphakathi kwemingcele, umzimba ungawavimba ngama-antioxidants. Ama-Antioxidants anika ama-molecule aphangiwe ama-electron awo emuva futhi ngaleyo ndlela avimbele ukulimala kwamangqamuzana okungalawuleki. Kodwa uma kwakhiwa ama-radicals amaningi kakhulu, ngokunengqondo, umonakalo omkhulu ungenzeka.
I-ayoni eyeqile iholela ekuhlaselweni yinhliziyo
Ukweqile kwe-iron nakho kungandisa ingozi yokuhlaselwa yinhliziyo. Ocwaningweni lwaseFinland olunabahlanganyeli abangaphezu kuka-2,000 , ososayensi bathola ukuthi amadoda anikela ngegazi njalo futhi ngaleyo ndlela ehlisa njalo izinga le-iron egazini ahlaselwa isifo senhliziyo izikhathi ezimbalwa kunalawo anganikeli ngegazi. Abacwaningi bacabanga ukuthi i-iron eyengeziwe emzimbeni iyimbangela enkulu yokuhlaselwa yinhliziyo. Ukweqile kwe-iron kanye nomfutho wegazi ophakeme noma i-cholesterol ephezulu kubonakala kwandisa kakhulu ingozi yokuhlaselwa yinhliziyo.
Uhlobo lokujiya kwegazi, i. H. i-iron eningi emzimbeni ingase yenze kusebenze ukujiya, noma ukusebenza kwe-iron redox kwenza igazi lingabi namanzi, ngokuqondile noma ngokungaqondile, ukuze ukugeleza kwegazi kuma-capillaries (imithambo yezinwele) kwehle.
Kukholakala futhi ukuthi abesifazane abaya esikhathini ngokuvamile abasengozini yokuhlaselwa isifo senhliziyo kunabesilisa ngoba izinga le-iron kowesifazane liyehla njalo ngenxa yokopha nyanga zonke.
Uma ubheka ngakolunye uhlangothi, kuyiqiniso ukuthi abesifazane bahlushwa ukuntuleka kwensimbi kaningi kunamadoda. Kodwa-ke, lokhu kuxhumana akusho ukuthi abesifazane kufanele bathathe izithako zensimbi yokwenziwa, kodwa kunalokho kufanele bagxile ekudleni okune-iron.
I-iron metabolism ephazamisekile
Izibonelo ezingenhla zibonisa ngokucacile ukuthi ukweqisa kwensimbi kungaba nemiphumela emibi kakhulu yezempilo. Kunezici ezimbalwa ezingaholela ekugcwaleni kwensimbi ngokuhamba kwesikhathi. Lezi zihlanganisa izifo ezifana ne-sickle cell anemia, i-thalassemia, i-myelodysplastic syndrome, noma i-hemochromatosis.
Endabeni ye-sickle cell anemia ne-thalassemia, kwenzeka ukukhubazeka kwamangqamuzana egazi abomvu. Ku-myelodysplastic syndrome, ukwakheka kwegazi emnkantsheni wethambo kuyaphazamiseka. I-Hemochromatosis ichaza ukuphazamiseka kokumuncwa kwe-iron kanye nokukhula okuhambisana nokugcinwa kwe-iron. Nakuba ukukhubazeka kofuzo kubhekwa njengezimbangela zezifo ezintathu zokuqala, izici ezihlukahlukene zingaba yisisekelo ku-hemochromatosis. Ukukhubazeka kwezakhi zofuzo kanye nezinye izifo noma ukusetshenziswa kabi kotshwala kungadala isifo sokugcina insimbi.
Kodwa ngisho nabantu abane-iron metabolism evamile evamile bangahlakulela i-iron eyeqile ngokuthatha izithasiselo zensimbi yokwenziwa. Njengoba kushiwo ngenhla, izifundo zesayensi ziphinde zixwayise ngemiphumela yokuthatha izithako zensimbi yokwenziwa.
I-iron metabolism ibhalansi
Abantu abanemetabolism ye-iron evamile bangamboza kalula izidingo zabo ze-iron ngokudla okunomsoco nokunempilo. Umzimba onempilo ungayisebenzisa ngokugcwele insimbi yemvelo ekudleni, okungabangeli ukuntula noma ukweqisa.
I-ayina ekudleni
Uma kuziwa ekudleni okune-iron ephezulu, abantu bavame ukukhuluma kuphela ngemikhiqizo yenyama. Lokhu kungenxa yokuthi imikhiqizo yenyama iqukethe uhlobo oluhlukile lwensimbi kunemikhiqizo yezitshalo. Inyama iqukethe lokho okwaziwa ngokuthi yi-heme iron, okungukuthi insimbi ehlanganiswe ne-hemoglobin, umbala obomvu wegazi. Le nsimbi ye-heme imuncwa umzimba wethu kalula futhi ngokushesha kune-plant-based, non-heme iron. Ukuthi leli qiniso lihle noma libi kusazobonakala, kodwa futhi kunemithombo eminingi yezitshalo yensimbi eyanele ngokuphelele ukumboza imfuneko yensimbi yansuku zonke. Ukudla kwemifino okunokulinganisela akuholeli ezimpawu zokuntula njengokuntuleka kwe-iron - ngisho nakwabesifazane.
Ukushoda kwe-iron kwabesifazane
Njengoba kushiwo ngenhla, abesifazane bavame ukuntula insimbi ngenxa yokopha kwabo lapho beya esikhathini. Nokho, lokhu kwenzeka kuphela uma udla ukudla okune-iron okumbalwa kakhulu. Kodwa-ke, isidingo se-iron eyengeziwe singabuye simbozwe ngosizo lokudla. Ngakho-ke kubaluleke kakhulu kwabesifazane, kodwa nasezinganeni ezikhulayo, ukuhlanganisa inqwaba yokudla okune-iron ekudleni kwabo.
Susa okusansimbi ngokweqile ngokwemvelo
Nakuba ukuya esikhathini kungase kubangele ukuntuleka kwe-iron, kungase futhi ngokwemvelo kuvikele abesifazane ekudluleleni kwe-ayoni. Abesilisa abanaso lesi sivikelo semvelo, yingakho amadoda ngokusobala ehlaselwa yinhliziyo kaningi. Ukunikela ngegazi okuvamile ngokusobala kungaba nomphumela omuhle kakhulu. Kodwa ngaphezu kokuya esikhathini kwabesifazane noma ukunikela ngegazi, kukhona nokudla okuthile okulawula ibhalansi yensimbi.
Amakhambi aseMedithera afana ne-rosemary, sage, thyme, oregano, noma ama-clove, isibonelo, aziwa ngokubopha insimbi eningi egazini futhi abe nomphumela omkhulu we-antioxidant. Lezi zitshalo ziqukethe izinto ezithile - okuthiwa ama-chelating agents, okuthi, njenge-pigment ebomvu yegazi, akwazi ukubopha insimbi ngokuqinile. Lokhu kubophezela kuvimbela i-ayoni yamahhala eningi ekulimazeni impilo yethu.
Uma manje udla ukudla okwanele okune-iron - njengemifino enamaqabunga aluhlaza - ngokuhambisana nezinongo ezihlukahlukene, unikeza umzimba ithuba elingcono kakhulu lokugcina ibhalansi yensimbi ibhalansi. Awudingi ukulungiswa kwensimbi yokwenziwa kulokhu futhi akudingekile ukuthi uye ekunikeleni ngegazi. Unalokho engqondweni, bukela ukudla kwakho futhi uhlale unempilo!
