4 Zakudya Zosavuta Kuzizira Zomwe Zili Pamwamba Mu Iron

Iron ndi mchere wofunikira womwe uli wofunika kwambiri kuti apange hemoglobin . Hemoglobini ndi mapuloteni m'maselo ofiira ofiira omwe amachititsa kuti magetsi azitumizira maselo m'thupi. Anthu omwe alibe chitsulo chokwanira pa zakudya zawo, motero alibe hemoglobin yokwanira, akhoza kuyamba kuchepa kwa magazi.

Matenda a m'mimba ndi ofanana kwambiri, ndipo angakhale ovuta makamaka kwa anthu omwe ali ndi matenda opatsirana, kuphatikizapo kutupa matumbo (IBD) ndi matenda a celiac. Anthu omwe ali ndi IBD sangathe kukhala ndi mavuto okwanira pa kupeza zakudya zokwanira zowonjezera zakudya zawo komanso kumwa mankhwalawa.

Choncho, ndikofunikira kuti anthu omwe ali ndi IBD akhale ndi chitsulo chokwanira pa zakudya zawo . Zomera zachitsulo zimadziwika kuti "zitsulo zopanda utsi", ndipo zinyama zachitsulo zimadziwika kuti "heme" chitsulo. Kawirikawiri chitsulo cha Heme chimakhala chosavuta kumva kuposa chitsulo chopanda chitsulo. Kudya vitamini C pamodzi ndi chitsimikizo chachitsulo kungathandize chitsulo kukhala chosavuta ndi kugwiritsa ntchito mosavuta ndi thupi.

Kwa anthu omwe ali ndi IBD, kapena omwe ali ndi ostomy kapena j-poch komanso amene akudya zakudya zopanda malire, kupeza zakudya zamchere zomwe ndi zosavuta kuzimba zingakhale zovuta. Nkhani yabwino ndi yakuti, ngati mutadziwa kumene mungapeze, kupeza chitsulo chokwanira kungakhale kochepa kwambiri komanso kusangalatsa pamene mukufufuza zakudya zomwe zimapezeka zitsulo komanso zomwe zimakhala zosavuta kukumba.

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nkhukundembo

Ku United States, Turkey nthawi zambiri imaganiziridwa ngati nyama yomwe yatumizidwa pakuthokoza. Nthawi zambiri amasungidwira maholide ena, komanso, kapena chakudya chamadzulo chachikulu cha Lamlungu. Komabe, Turkey ndi gwero lalikulu lachitsulo, ndipo limapatsa 1.6 mg zitsulo kwa mavitamini 3.5. Mmodzi sayenera kuphika zonse, koma, kuti azisangalala nazo, chifukwa mitengo ya Turkey imapezekaponso ku golosale kapena wogula. Komabe, kumbukirani kuti pali phindu la ntchito yophika lonse Turkey: nyama yakuda imapereka chitsulo choposa china chake kuposa nyama yowunikira.

Nkhuku yakuda ya ku Turkey imakhala ndi chitsulo chochepa, pafupifupi 1.1 mg pamtunda wa pafupifupi 1.7 ounces. Komabe, chakudya chamasana n'chosavuta kubwera ndipo ndi chinthu chofulumira chimene chingadye kuchokera phukusi. Pitani kukatulutsa zipatso zabwino kwambiri, ndipo samalani ndi mankhwala omwe ali ndi shuga wambiri, mitundu, mchere, kapena zina.

Zakudya zina zamtundu wa Turkey zimaphatikizapo vitamini B12, vitamini B6, magnesium, ndi mapuloteni. Ndi mafuta ochepa ndipo ndi ovuta kupukuta mtundu wa mapuloteni.

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Nkhuku

Nkhuku ndi yowonjezereka, yosavuta kubwera, ndipo ikhoza kukhala njira yowonjezera chitsulo mu zakudya zanu. Katemera umodzi wa nkhuku amakhala ndi .7 mg wa chitsulo. Kukongola kwa nkhuku ndikovuta komanso kosavuta. Palibe kusowa kwa maphikidwe pophika nkhuku, kotero kusunga izo sikusangalatsa kwambiri. Kuchita mosavuta ndi kosavuta: nkhuku yokazinga popanda zowonjezera kapena zokometsera zingatheke pogwiritsa ntchito uvuni wanu kapena wophika pang'onopang'ono. Tengani phazi limodzi ndikugwiritsira ntchito mafupa otsala kuchokera ku nkhuku yokazinga kuti mupange nkhuku kuti muzimwa pamene mukudya zakudya zamadzi, kapena kuwonjezera kukoma kwa mpunga pogwiritsa ntchito msuzi mmalo mwa madzi mukakophika.

Osati kokha gwero lachitsulo, nkhuku imakhalanso ndi mavitamini ndi minerals ambiri, kuphatikizapo vitamini B6, vitamini B12, magnesium, ndi potassium.

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Tuna

Nkhuku yachitsamba ndi yosavuta kupeza, yosavuta kudya, ndipo ikhoza kutumikiridwa m'njira zosiyanasiyana. Mtundu umodzi wokha wa tuna, umene umatulutsidwa m'madzi ndipo umatuluka kunja, uli ndi pafupifupi 8 mg wa chitsulo. Nkhumba ikhoza kudyetsedwa bwino, zomwe zimapangitsa kuti zizikhala zosavuta, kudya msanga, komabe zingapangidwe kukhala mitundu yosiyanasiyana ya saladi yamtundu kapena yogwiritsidwa ntchito ndi opanga nsomba. Tuna ndi chakudya chomwe chili ndi sodium, chomwe chingakhale chodetsa nkhaŵa kwa omwe akuyesera kusunga mafuta awo, koma chomwecho chikhoza kuchepetsa kudya zakudya zochepa za sodium tsiku lonse.

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Chakudya cham'mawa

Anthu ambiri angaganize za tirigu wam'mawa ngati chakudya kwa ana, koma osati achikulire. Komabe, mbewu zambiri zimalimbikitsidwa ndi chitsulo ndipo zimakhala zosavuta komanso zosavuta kadzutsa (kapena chakudya china). Chinyengo cha anthu omwe ali ndi vuto la kugaya ndiko kupeza imodzi yomwe imakhala yotsika kwambiri. Mbewu yambewu ndi mpunga m'malo mwa tirigu, bran, kapena oatmeal-based grain angakhale osavuta kukumba. Kuchuluka kwa chitsulo mu mtundu wina uliwonse wa chakudya cham'mawa chidzasiyana. Chikho chimodzi cha mphukira za chimanga chikhoza kupereka pafupifupi 8 mg wa chitsulo, zomwe ndi 45 peresenti ya mtengo wapatali wa tsiku ndi tsiku kwa amayi ambiri ndi 100% kwa amuna ambiri. Mbewu ya mpunga ikhoza kukhala ndi 9 mg yachitsulo, yomwe ili pafupi 50% ya mtengo wapatali tsiku ndi tsiku kwa amayi ambiri ndi 100% kwa amuna ambiri.

Chakudya chachakudya chingakhale ndi mavitamini ndi minerals ena omwe anthu omwe ali ndi IBD sangathe kupeza chakudya chokwanira, kuphatikizapo vitamini A, vitamini D, folate, calcium, ndi zinc.

> Chitsime:

> Institute of Medicine. Bokosi la Zakudya ndi Zakudya. Zakudya Zowonjezera Zakudya Zakudya za Vitamin A, Vitamini K, Arsenic, Boron, Chromium, Copper, Iodini, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, ndi Zinc: Report of the Panel pa Micronutrient kugonana link icon. Washington, DC: National Academy Press; 2001.