Iron ndi yofunikira popanga hemoglobin ndi myoglobin, mapuloteni awiri omwe amanyamula oksijeni. Choncho, muyenera kupeza chitsulo chochuluka mu zakudya zanu kuti mukhale ndi mphamvu zokwanira zochita zonse zomwe mukufunikira kuchita tsiku ndi tsiku.
Ngati simungapeze chitsulo chokwanira, muli pachiopsezo chokhala ndi vuto la kuchepa kwa magazi m'thupi, momwe ma maselo ofiira anu sangathe kunyamula mpweya wokwanira maselo onse m'thupi lanu.
Anthu omwe ali ndi vuto la kuchepa kwa magazi amatha kukhala ndi zizindikiro izi:
- Kutopa
- Kufooka
- Mavuto ndi kukumbukira ndi kulingalira
- Kumva kuzizira
- Chifiira, lilime lamoto
Kulephera kwa iron kungatheke ngati simukudya zakudya zokwanira zitsulo, kapena ngati muli ndi vuto lachitsulo. Amayi ambiri amafunikira chitsulo choposa amuna chifukwa cha magazi omwe amatha msambo , ndipo amayi apakati amafunikira zitsulo zochuluka kwa mwana wosabadwayo. Kuwonongeka kwa magazi chifukwa cha zilonda zam'mimba kapena matenda ena osokoneza ubongo angayambitsenso kufooka kwa magazi m'thupi.
Ngati muli ndi vuto lachitsulo, muyenera kuwona wothandizira zaumoyo, amene angayambe kuyesa magazi kuti aone ngati vuto lachitsulo ndilo vuto kapena ngati pali zifukwa zina. Musayesetse kudziŵa nokha.
Zamasamba ndi zitsamba zingakhale zovuta kwambiri chifukwa cha chitsulo chifukwa chitsulo chomwe chimapezeka mu zomera (chomwe chimatchedwa chitsulo chopanda chitsulo) sichimangidwe komanso chitsulo cha heme chomwe chimapezeka nyama, nkhuku, ndi nsomba (heme chitsulo).
Komabe, mukhoza kuonjezera kuchuluka kwa chitsulo chosakhala cha hema chomwe chimaphatikizapo kuonjezera chakudya cha vitamini C pa chakudya chanu (mwachitsanzo, perekani nyemba zakuda ndi tsabola wobiriwira kapena kumwa kapu ya madzi a lalanje ndi mbale ya sipinachi).
Kodi Ng'ombe Zambiri Zimadya Zotani Tsiku Lililonse?
Izo zimadalira pa kugonana kwanu ndi msinkhu wanu. Amuna achikulire amafunika pafupifupi 8 milligrams (mg) yachitsulo patsiku, ndipo amayi achikulire omwe amamwalira amafunika 18 mg pa tsiku.
Azimayi oposa 50 amangofunika 8 mg pa tsiku.
Kudya chakudya chamagulu ndi zakudya zambiri zitsulo ndizo njira yabwino kwambiri yopezera kuchepa kwa chitsulo. Nyama, nkhuku, nyemba, oyster, tuna, nyama ya nkhumba, mtedza, masamba obiriwira, tomato, ndi mbatata ndizo zonse zomwe zimayambitsa zitsulo.
Kupeza Iron monga Chakudya Chakudya
Amuna ambiri ndi amayi omwe amatha pambuyo pake amatha kupeza chitsulo chokwanira kuchokera ku zakudya komanso sayenera kutenga mankhwala owonjezera pokhapokha ataperekedwa ndi wothandizira zaumoyo. Mavitamini ndi mavitamini otha msinkhu amatha kukhala ndi chitsulo ndi amayi omwe ali ndi nthawi yayitali angafunike chitsulo chowonjezera.
Muyenera kusamala ndi zowonjezera zitsulo. Musatenge 45 mg patsiku pokhapokha ngati dokotala wanu akukuuzani kuti mutenge zambiri. Chilichonse choposa icho chingathe kutsogolera poizoni wachitsulo.
Chitsulo chowonjezera chimakhala choopsa kwa anthu omwe ali ndi hemochromatosis. Chitsulo chochuluka chitha kupha msanga kwa ana aang'ono, nayonso, kuti zitsulo zitsulo zikhale zosungidwa bwino m'mabotolo osungira ana.
Zotsatira:
Maofesi a Kuletsa ndi Kuteteza Matenda. "Chitsulo ndi Kutaya kwa Iron." http://www.cdc.gov/nutrition/everyone/basics/vitamins/iron.html.
Office of Food Supplements, National Institutes of Health. "Zolemba Zowonjezera Zakudya: Iron." Http://ods.od.nih.gov/factsheets/iron/.