Chinthu choyamba chimene chimabwera m’maganizo akamatchulidwa ayironi ndi hemoglobin, kapena kuti maselo ofiira a m’magazi, amene amapangidwa ndi iron. Musaiwale za pigment ya minofu - myoglobin, yomwe singapangidwe popanda chitsulo. Komanso, chitsulo ndichofunikira kwambiri chowongolera mpweya ku maselo, ndiye chinthu chachikulu cha hematopoiesis ndipo chimakhudza kwambiri magwiridwe antchito a chitetezo chamthupi cha munthu.
Kusowa kwazitsulo
Kuchuluka kwa chitsulo chosakwanira kungayambitse kuchepa kwa mphamvu, kuwonda komanso kufooka, koma ngati njirayi siyiyimitsidwa, kukomoka, kukumbukira kukumbukira komanso njira zosasinthika m'zigawo zambiri ndi minofu zimatsimikizika. Kuti mupewe kuchepa kwachitsulo, muyenera kudya zakudya zokhala ndi ayironi nthawi zonse. Tiyenera kukumbukira kuti kuti chitsulo chitengeke kwathunthu, chimafunika vitamini C ndi mkuwa monga othandizira.
Magwero a Iron
Otsatsa akuluakulu a hardware nthawi zonse amakhala:
- Chiwindi cha ng'ombe ndi impso
- Nyama yamwana wang'ombe
- mazira
- Zipatso zouma
- Zazitini wobiriwira nandolo
- pulse
- Nsonga zobiriwira zakuda
- Zakudya zam'madzi ndi algae
Zachidziwikire, pali chitsulo chocheperako m'chiwindi chozizira, muyenera kudya matani ake kuti mupeze zomwe zimayendera. Choncho, muyenera kusankha zakudya ozizira. Popanda chitsulo, ndikofunikira kumwa mankhwala okhala ndi chitsulo.
Kodi thupi limafunikira chitsulo kwanthawi yayitali bwanji?
Azimayi amafunikira iron yambiri kuposa amuna. Ngati mwamuna amafunikira chitsulo 10 mg patsiku, ndiye kuti amayi amafunikira pafupifupi 18 mg, popeza msambo uliwonse umabweretsa kutaya kwambiri kwachitsulo. Koma amayi apakati ndi oyamwitsa amafunikira chitsulo chochulukirapo - 33 mg / tsiku ndi 38 mg / tsiku, motsatana. Komabe, chitsulo chachikulu kwambiri chimafunikira pathupi la mwana yemwe akukula - 4-18 mg / tsiku kwa ana osakwana zaka 14 ndi 11-15 mg / tsiku kwa ana osakwana zaka 18.
Ndikoyenera kukumbukira chinthu chimodzi chofunikira - chitsulo chomwe chili m'thupi la 200 mg chimayambitsa poizoni woopsa, woposa 7-35 magalamu. - imfa.
Chitsulo ndi mgwirizano
Zakudya zonse zomwe zili ndi iron zimaphatikizidwa muzakudya zambiri komanso zakudya zamagulu omwe amasunga kulemera kwawo. Zikuoneka kuti pochotsa chitsulo chothandiza m'thupi, mutha, popanda kupsinjika, kukonza chithunzi chanu. Kumbukirani kuti panthawi yochita masewera olimbitsa thupi komanso m'maganizo, komanso nthawi ya chimfine ndi matenda opatsirana, kuchuluka kwachitsulo m'thupi kumachepa. Yang'anirani moyo wanu, chitanipo kanthu munthawi yake ndikukhala wathanzi.