Ngati ndinu mmodzi mwa anthu ambiri omwe ali ndi vuto la chithokomiro amene amatha kutopa , kapena kutaya tsitsi , mafunso oti atha kuyiritsa chitsulo --- kutsatiridwa ndi kuyesedwa kwa magazi - kungakhale njira yoyamba pa njira yopeza mphamvu, komanso kuthana ndi tsitsi .
Malinga ndi Dr. Cathy Carlson-Rink, "Kutopa ndiko chizindikiro chofala kwambiri cha kusowa kwa chitsulo - kusowa komwe kumakhudza amai 25% mwa North America."
Kuti mudziwe ngati muli ndi kusowa kwachitsulo , yankhani "inde" kapena "ayi" ku mafunso otsatirawa:
- Kodi mwatopa, kapena mulibe mphamvu?
- Kodi ndinu wotumbululuka?
- Kodi muli ndi mdima wakuda pamaso panu?
- Kodi muli ndi luso lochita masewera olimbitsa thupi?
- Kodi muli ndi misomali yachitsulo yodula ndi / kapena tsitsi lophwanyika?
- Kodi muli ndi mpweya wochepa ndi mphamvu?
- Kodi zimamveka ngati kutentha kwanu kukung'amba kapena mtima wanu ukukwera?
- Kodi muli ndi nthawi yovuta?
- Kodi mumakhala ndi chizungulire kapena kumangomva m'makutu anu?
- Kodi lilime lanu, mano ndi / kapena milomo ya mkati imakhala yofiira kuposa nthawi zonse?
- Kodi muli ndi matenda owonjezera?
- Kodi lilime lanu limawopsya, lamoto, kapena losavuta?
- Kodi mukulakalaka kapena ngakhale kudya wowuma, ayezi, dongo kapena dothi?
- Kodi chilakolako chanu chachepa?
- Kodi mumamva ululu wamutu kapena miyendo yopanda phokoso?
- Kodi mumadya makapu anayi a masamba tsiku ndi tsiku?
- Kodi ndinu zamasamba kapena zamasamba?
- Kodi mwakhala mukusowa zakudya zochepa?
- Kodi muli ndi nthawi yolemera kwambiri ya kusamba?
- Kodi muli ndi nkhawa nthawi zonse?
- Kodi muli ndi mutu wopweteka?
Ngati munayankha "inde" ku mafunso atatu kapena angapo, muyenera kukhala ndi iron yanu ndi ferritin (mawonekedwe a chitsulo chosungidwa).
Ndipo munthu aliyense wodwala chithokomiro yemwe ali ndi pakati, kapena amene akusowa tsitsi, mochuluka (pamutu mwanu, kapena ngakhale thupi lanu), ayenera kukhala ndi chitsulo ndi ferritin.
(Ferritin ayenera kukhala pamwamba pa 25th percentile ya zolembera zamtunduwu kuti ateteze kuwonongeka kwa tsitsi lachitsulo.)
Kuperewera kwa chuma kumakupangitsani kutopa chifukwa chitsulo n'chofunika kuti thupi lanu lizipanga hemoglobin. Hemoglobin ndi gawo la maselo ofiira ofiira omwe amathandiza kupatsa oxygen m'thupi lonse. Ngati muli ndi zitsulo zochepa, hemoglobin yayamba kuchepa, ndipo mpweya wochepa umapezeka, zomwe zingakupangitsani kutopa.
Kuwonjezera Iron ku Zakudya Zanu
Mitengo yambiri yachitsulo ndi nyama yofiira ndi nyama, monga chiwindi ndi giblets. Zina zowonjezera zitsulo zomwe mungathe kuwonjezera pa zakudya zanu zothandizira zitsulo zikuphatikizapo:
- nkhumba
- nkhuku
- nsomba (oysters, mussels, clams)
- mazira
- nkhuku
- Nkhumba za dzungu, mbewu za sesame
- lenti
- zipatso zouma ngati zoumba / apricots
- mkate wokhudzana ndi chitsulo, pasitala ndi tirigu
Zakudya ziwiri zachitsulo - oyimba ndi sipinachi - sizingakhale zowonongeka kwambiri. Onetsetsani kuti mankhwalawa akuwoneka bwino, chifukwa amatha kuchepetsa chithokomiro. Ndipo onetsetsani kuti mukuwombera kapena kuphika sipinachi kuti mupewe goitrogenic (goiter-promote and thyroid-slowing) .
Ngati nambala yanu yachitsulo sichikulirakulira ndipo mwayesa kuwonjezera zinthuzo pamwamba pa zakudya zanu, onetsetsani kuti simukumwa khofi / tiyi ndi chakudya chanu. Komanso musamadye chakudya cha calcium ndi zakudya zanu zowonjezera , monga zakudya zopangira calcium zomwe zingalepheretse kuyamwa kwa chitsulo.
Kuwonjezera pa Iron
Nthawi zina kuwonjezera zakudya zowonjezera zitsulo sikokwanira ndipo pangakhale zina zofunika. Lankhulani ndi dokotala wanu za mlingo woyenera wa chitsulo.
Mukhoza kutenga zowonjezera zowonjezera ndi vitamini C. Izi zimamangiriza ku chitsulo chakudya. Kukhala ndi vitamini B-6, B-12, ma folic acid ndi mkuwa zimathandiza thupi kutenga chitsulo.
Chitsulo chowonjezera chimayambitsa kudzimbidwa, kusanza kapena kutsekula m'mimba , koma anthu ena amapeza kuti mawonekedwe a zitsulo zamadzi, makamaka mawonekedwe a madzi otchedwa Floradix, angathandize kuthana ndi mimba.
Koposa zonse, kumbukirani kuti mukuyenera kulola maola atatu kapena anayi pakutha mavitamini owonjezera ndi kutengera mankhwala anu a mavitamini.
Mukayandikana kwambiri, zowonjezera zitsulo zingalepheretse thupi kuti lidziwe mankhwala osokoneza bongo.