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Abafazi abakhulelweyo basesichengeni sokuswela i-iron njengoko befuna ngaphezulu kwesi sondlo sibalulekileyo sokubonelela ngombungu okhulayo kwaye ngaxeshanye, ukuphucula ukubala kwabo kweeseli ezibomvu zegazi. Phantse ezibini kwisithathu sensimbi yomzimba iyonke iyakudinga iimfuno zoomama ngelixa isinye kwisithathu seemfuno zomntwana kunye nethishu yentsimbi. [1] Ukunqongophala kwentsimbi emzimbeni ngexa lokukhulelwa ngoyena nobangela we-anemia kwiintsana nasebantwaneni.
Intsimbi idlala indima ebalulekileyo ekuthuthweni kweoksijini emntwaneni, ukukhula kunye nokukhula kosana kunye nokwenza iiseli ezibomvu zegazi. Imfuno yesinyithi, nangona kunjalo, iinguqu ngexesha lokumitha nge-0.8 mg / ngosuku kwikota yokuqala ukuya kwi-3-7.5 mg / ngosuku kwikota yesithathu. [Mbini]
Izinto ezincinci ezifana ne-iron ngexesha lokukhulelwa zibaluleke kakhulu. Imithombo yokutya yentsimbi, xa kuthelekiswa nezongezelelo zentsimbi, ziyacetyiswa ziingcali njengoko oku kunokunciphisa ukufunxeka kwentsimbi engena-heme kwimithombo yokutya kunye nokwandisa iiradicals simahla emzimbeni, ezinokubangela iingxaki zokukhulelwa. [3]
Kweli nqaku, sidwelise ezona mithombo zintle zokutya zentsimbi ezinokuthi zisetyenziswe ngabafazi abakhulelweyo ukuhlangabezana neemfuno zabo zemihla ngemihla zentsimbi. Thatha ujongo.
1. Inyama yomzimba
Inyama yomzimba efana nesibindi, izintso kunye nentliziyo ziphezulu kakhulu kwi-iron kunye ne-heme-iron. Ezi nyama zityebileyo zizizityebi nge-zinc, protein kunye novithamini B12 onceda ekukhuleni komntwana engekazalwa nasekwakheni iiseli ezibomvu zegazi. [4]
2. Iiorenji
Nangona iiorenji ziphezulu ku-vitamin C, zikwaqulathe ezinye izakha mzimba ezibalulekileyo ezifana ne-iron, vitamin A, fiber kunye ne protein. Umxholo wentsimbi xa kuthelekiswa novithamini C unokuba sezantsi kwesi siqhamo kodwa, kuyaziwa kakhulu ukunceda ekufunxeni isinyithi ngeminye imithombo yokutya. [5]
3. Iiamangile
Esi siqhamo sine-iron esomileyo sikwangumthombo obalulekileyo wezinye izakha mzimba ezifana neprotein, ivithamin E kunye namafutha angafakwanga. Ii-almonds zinceda ukuphucula iprofayili ye-lipid ethi yona ikhusele ukutyeba ngexesha lokukhulelwa. [6]
4. Imbewu yethanga
Imbewu yethanga izaliswe yintsimbi kwaye iphezulu kwi-beta-carotene, i-fatty acids, i-vitamin E kunye ne-amino acid. Ziyaziwa ngokubanzi ukunciphisa i-edema kunye nokunye ukudumba ngexesha lokukhulelwa nasemva kokubeleka. [7]
5. Inkukhu
Le nkukhu ipakishwe ngentsimbi iyacetyiswa xa ukhulelwe ukuba iphekwe kakuhle. Inkukhu ikwangumthombo olungileyo weprotheyini ebusy, iivithamini kunye neeminerals ezinceda ekukhuleni komntwana olungileyo.
6. Ii-apile
Intsimbi kunye neevithamini kwiiapile ziluncedo ekukhuleni kosana kunye nakumama oza kuba ngumama. Iiapile eziluhlaza zikhethwa ngaphezu kwama-apile abomvu ngexesha lokukhulelwa. Ii-apile zinceda ekuthinteleni iingxaki zokukhulelwa ezinjengokuzalwa ngaphambi kwexesha, isifo seswekile sokukhulelwa kunye nosulelo lwebacteria kwilungu lobufazi. [8]
7. Beetroot
Iimpawu zeBioactive kwii-beetroots zibandakanya i-iron, i-zinc, ithusi, i-potassium kunye nezinye i-flavonoids kunye ne-polyphenols. I-Beetroot iyanceda ekwehliseni uxinzelelo lwegazi, ukuphucula impilo yezintso kunye nokusebenza kwentliziyo ngexesha lokukhulelwa. [9]
8. Isalmon
Ukutya kwaselwandle okufana nesalmon kutyebile ngentsimbi, iiprotein kunye ne-omega-3 fatty acids. Ezi zondlo zibalulekileyo zinceda kwingqondo nakwindlela ocular ekhula ngayo engekazalwa. Izahlulo ezibini zesalmon ngeveki ziyacetyiswa ziingcali ngexesha lokukhulelwa. [10]
9. Ispinatshi
Isipinatshi sisityebi ngentsimbi, i-folate, iodine kunye ne-calcium. Kuthathelwa ingqalelo njengesinye sezona zidlo zingcono ze-vegan ngexesha lokukhulelwa kunye nokuncancisa. Isipinatshi sinceda ukukhusela umqolo kunye neengxaki ezinxulumene nengqondo zomntwana okhulayo.
10. Iichickpeas
Iichickpeas zingumthombo olungileyo we-iron, folate, vitamin A, potassium, magnesium kunye nefiber. Ezi zondlo zinceda ukukhusela iziphene zokuzalwa kwiintsana ezisandul 'ukuzalwa, ukulawula isifo seswekile, ukunyanga ukuqhina kunye nokunceda ekukhuleni kwezihlunu zomntwana kunye nezicubu.
11. Ubisi lwekhokhonathi
Ubisi lwekhokhonathi luqulathe isixa esaneleyo sensimbi. Kukwacebile nge potassium, iswekile, amafutha asempilweni kunye neprotein. Ubisi lwekhokhonathi lukhuthaza ukukhula kunye nokukhula kosana kwaye lubonelela ngezinongo kumama.
