Ngabe ukhathalela isikhumba esomile, ukugcwala kwezipikili, ukulahleka kwezinwele, ukukhathala nobuthakathaka? Ungahle ube nokuntuleka kwensimbi emzimbeni. Ngokusho kweWorld Health Organisation (WHO), ingxenye yesithathu yabo bonke abesifazane beminyaka yobudala bokuzala emhlabeni ihlushwa ukuntuleka kwensimbi, inani elifanayo lifinyelela kuma-40% phakathi kweminyaka emi-5.
Iyini iron?
I-Iron iyinto ye-biochemical yomzimba wethu, ingxenye yezinqubo ezibalulekile ze-metabolic. I-Iron itholakala kuma-molekyuli we-hemoglobin futhi anikeze izitho ze-oxygen. Lapho i-hemoglobin incipha, izibonakaliso zokuqala zokuntuleka komoya-mpilo egazini - isiyezi, ukuphelelwa amandla, ukushaya kwenhliziyo okusheshayo.
Isizathu sokulahleka kwezinwele kungaba ukushoda kwensimbi
Photo: Unsplisish.com.
Eminye imisebenzi ebalulekile yensimbi:
I-Iron Ibamba iqhaza Ekuhlolweni Kwama-Hormone ZaseGavil
Isekela ukungatheleleki
Isekela impilo yenhliziyo
Idlala indima ebalulekile ekuhlinzekeni ithoni yesikhumba nezinwele zezinwele nezipikili
Inikeza inkambo enempilo yokukhulelwa (ivimbela i-hypoxia ye-fetus, yehlisa ubungozi bokukhulelwa ngaphambi kwesikhathi)
Ngokuvamile athambekele ekusholeni kwensimbi kowesifazane okopha ukuthula - - ubeka ama-Iron Rederds, okuthi, ikakhulukazi, okukhona emzimbeni ngesimo se-Ferritin (okuthiwa yi-iron depot). Kungumfanekiso we-Ferrithin ukuthi wonke umuntu wesifazane kufanele alandelele uma kungekudala esondela ku-It uhlela ukuba ngumama. Ekukhathazekeni kwezinkomba zesitoko sensimbi ye-Ferritin ngaphansi kwama-30 μg / l. Isimo esinjalo singaholela ekuthuthukisweni kokushoda kwensimbi okungamahlalakhona - i-anemia. Kwezinye izizathu, ukuntuleka kwensimbi kufaka phakathi ukudla okuqukethwe okuphansi kokudla kwamaprotheni. Kubalulekile ukwazi ukuthi izinga lensimbi eliphakeme emzimbeni, kunalokho, lingakhombisa inqubo yokuvuvukala. Ukwelashwa kwe-anemia kuncike ngezinga lokushoda emzimbeni. Emagameni okuqala kungenzeka ukuthi anxephezele imali egcinwe nge-iron ngokudla okukhethekile, ukuthatha isengezo sokudla kokudla.
Olunye uphawu lokusilela - ukomisa nesikhumba esibekiwe
Photo: Unsplisish.com.
Imiphi imikhiqizo okufanele uyisebenzise
Abalandeli bekhofi kanye netiye eliqinile kubalulekile ukukhumbula ukuthi i-caffeine ichitha insimbi, ngakho ukusetshenziswa kweziphuzo nokuqukethwe okuphezulu kwe-caffeine kunconyelwa ukunciphisa. Yehlisa futhi i-bioavailability yemikhiqizo yobisi yensimbi: kufanele isetshenziswe ngokwahlukana nemikhiqizo equkethe insimbi. Lokhu kufaka phakathi: Isibindi senkomo, i-lentil, ujusi wetamatisi, isipinashi, amazambane, ubhontshisi omhlophe. Amanye amavithamini athuthukisa ukumuncwa kwensimbi - kufaka i-Vitamin C, amavithamini eqembu b ne-folic acid. I-calcium ne-tannin, kunalokho, phazamisa indlala ukuze imunwe.