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Chaitra Navratri 2021: Umhla, iMuhurta, izithethe kunye nokubaluleka kwalo mnyhadala Ungaphoswa
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I-Anemia sisifo esiqhelekileyo segazi apho inani leeseli ezibomvu zegazi okanye umxholo we-hemoglobin egazini liba liphantsi. Zininzi ukutya okuphezulu onokukutya ukuze uncede ukonyusa inqanaba lehemoglobin emzimbeni.
IHemoglobin yiprotein efumaneka kwiiseli ezibomvu zegazi ezinceda ukuhambisa ioksijini kwiikona ezahlukileyo zomzimba kungoko inqanaba elincitshisiweyo lehemoglobin ngokuqinisekileyo liza kushiya iziphumo ezibi ekusebenzeni komzimba wethu.
I-anemia ixhaphake kakhulu phakathi kwabasetyhini kwaye inokubangelwa kukuphulukana negazi, ukutshatyalaliswa kweeseli zegazi kunye nokusilela kwimveliso yeeseli ezibomvu.
Funda kwakhona: Unyango lwasekhaya lwe-18 ukunyanga i-Anemia
Esinye sezizathu eziphambili zokungabikho kwegazi kukuswela i-iron, i-vitamin B12 kunye ne-folic acid emzimbeni, ngaphandle kwendlela yokuphila engalunganga okanye ezinye izifo ezahlukeneyo.
Nangona kunjalo, ukuphumelela idabi lokulwa ne-anemia akukho nzima ukuba ungumhlobo kwezi superfoods zilandelayo. Ezi zinto zokutya zityebile kwiivithamini ezahlukeneyo kwaye okona kubaluleke kakhulu yintsimbi enokunyanga ukuphazamiseka emzimbeni wakho ojamelene nako ngokukhawuleza.
Jonga ezona ndawo zilishumi eziphezulu zokutya okuphezulu okunokunyusa inqanaba le-hemoglobin kunye nokunciphisa i-anemia.
1. Isipinatshi:
Le mifuno ithandwayo inamagqabi aluncedo kakhulu ekulweni i-anemia. Sisityebi kwinani lezakhamzimba ezinjengeevithamini A, B9, C kunye no-E, isinyithi, ifayibha, ikhalsiyam kunye ne-beta carotene, isipinatshi inokuba yindawo yamandla kwezakhamzimba ezifunwa ngumzimba. Nokuba ikomityi yesiqingatha yesipinatshi ebilisiweyo inokufezekisa iipesenti ezingama-20 zemfuno yentsimbi yomzimba womfazi. Faka isipinatshi kwisaladi yakho eluhlaza.
2. Utamatisi:
I-Vitamin C kwitumato inceda ekufunxeni i-iron, ngelixa i-lycopene ilwa nezifo ezinje ngomhlaza ezinokudibana ne-anemia. Banayo i-beta-carotene kunye nevithamin E enceda ulusu neenwele. Unokuba neetumato eluhlaza, ijusi yetumato okanye iitumato eziphekiweyo ekutyeni.
3. Beetroots:
Beetroots zibalasele ekulweni i-anemia ngenxa yomxholo we-iron. Ziyanceda ukulungisa kunye nokuhlaziya iiseli ezibomvu zegazi, zikuncede ukonyusa ukubonelelwa kweoksijini kwiindawo ezahlukeneyo zomzimba. Kwenze umkhwa ukuthatha ii-beetroots mihla le nokuba ziluhlaza, zixutywe neminye imifuno okanye ngokwenza iglasi yejusi.
4. Iirharnati:
Esi siqhamo saziwayo ngumthombo otyebileyo wentsimbi kunye nevithamin C kwaye sinceda ekuphuculeni ukujikeleza kwegazi emzimbeni wakho, sandise uxinzelelo lwehemoglobin kunye nokuphilisa iimpawu zobuthathaka begazi. Ijusi yeerharnati inokwenziwa yinxalenye enyanzelekileyo yokutya kwakho kwemihla ngemihla.
5. Amaqanda:
Ukutya okuphezulu ukonyusa inqanaba lehemoglobin kufuneka kubandakanye amaqanda. Zityebile kwiiproteni kunye ne-antioxidants, amaqanda ayanceda ekugcineni iivithamini emzimbeni ukuba unesifo seanemia. Iqanda elikhulu line 1 mg yentsimbi. Iqanda elibilisiweyo ngosuku ngokuqinisekileyo aligcini igazi. Nokuba ubilisiwe, ubilisiwe, ubanjiwe okanye ukrwitshiwe, akukho kunqongophala kokulungiselela amaqanda ukuba abe nayo yonke imihla.
6. Inyama ebomvu:
Inyama ebomvu ityebile nge-heme iron, enokufunxwa ngokulula ngumzimba wethu. Izintso, intliziyo kunye nesibindi senyama ebomvu zinika isinyithi kunye nevithamini B12. Ii-ounces ezintathu zenyama ephekiweyo zibonelela nge-1-2.5 mg yentsimbi ye-heme. Ukutya i-heme yentsimbi ubuncinci amaxesha amabini okanye amathathu ngeveki kuya kunceda ukunqoba i-anemia.
7. Ndiziimbotyi:
Omnye umthombo omkhulu wentsimbi kunye neevithamini, iimbotyi zesoya zinomxholo wamafutha asezantsi, okukutya okuphezulu kweprotein okujonga i-anemia. Kubalulekile ukulungisa iimbotyi zesoya ekhaya ukuze ufumane isibonelelo esiphezulu. Gcina iimbotyi zesoya zifakwe emanzini afudumeleyo ubusuku bonke ukunciphisa umxholo wazo we-phytic acid, enciphisa ukufunxeka kwentsimbi.
8. Ii-apile kunye nemihla:
Ezi ziqhamo zikwanceda ekwandiseni inqanaba lesinyithi emzimbeni wakho. Ii-apile zinevithamini C enceda umzimba ukuba uthathe i-non-heme (isityalo) yentsimbi. Ukutya iapile kunye nemihla eli-10 yonke imihla kwenza ukuba umlo ochasene neanemia uphumelele.
9. Ibhotolo yamandongomane:
Enye into yokutya okunezinto ezininzi ezityebileyo ngentsimbi, ibhotolo yamandongomane kufuneka yenziwe yinxalenye yokutya kwakho kwemihla ngemihla. Kulabo abangayithandiyo incasa yebhotolo yamandongomane, i-peanuts eyosiweyo inokuba yenye indlela. Iipuni ezimbini nje zebhotolo yamandongomane zinokubonelela nge-0.6 mg yesinyithi. Ukusela iglasi yejusi yeorenji kunye nesonka esiqulathe ibhotolo yamandongomane kunceda ekukhawuleziseni ukufakwa kwentsimbi.
10. Ukutya kwaselwandle:
Le yeyona nto iphambili yokutya enokukunceda ukunyusa inqanaba lehemoglobin emzimbeni. Intlanzi kukutya okuphezulu kakhulu ukulwa ne-anemia. Iintlanzi ezinamafutha ezithandwayo ezifana nesalmon kunye neTuna kunye nokunye ukutya kwaselwandle okufana neembatyisi kunye neembaza zinomxholo wentsimbi ophezulu. Ukutya ezi mveliso zokutya ubuncinci kathathu ngeveki kunokuwomeleza umlo wakho wokulwa neanemia.
