Choncho, chitsulo ndi chigawo cha hemoglobin - mapuloteni a erythrocytes (maselo ofiira a magazi). Ntchito yawo yaikulu ndikumanga mpweya m’mapapu ndi kuupititsa ku minyewa, kutenga mpweya woipa kuchokera pamenepo ndi kuubweretsanso m’mapapo. Ndipo ma erythrocyte ochepa amakhala odzaza ndi hemoglobin, m'pamenenso amakhala ndi zinthu zochepa zoyendetsera mpweya. Ziwalo, maselo, zimakhala salandira mpweya ndi mpweya njala kumachitika, amene ali odzala ndi zotsatira zosasangalatsa.
Monga mukuonera, kufunika kwa chitsulo sikungatheke: chinthu ichi chimakhudzidwa ndi kagayidwe kake, kupanga DNA, hematopoiesis, kaphatikizidwe ka mahomoni a chithokomiro, kusunga chitetezo cha mthupi, komanso kumathandiza kuti mukhale ndi maganizo abwino. Kuchokera pakuwona kwa Ayurveda, mwa njira, kusowa kwachitsulo m'thupi nthawi zonse kumatsagana ndi kuvutika maganizo, ndipo amachiritsidwa (kuphatikiza ndi mankhwala a zitsamba) ndi malingaliro abwino. Pali, ndithudi, choonadi china mu izi.
Pang'ono za manambala. Pafupifupi tsiku lililonse kudya kwachitsulo kwa amuna ndi pafupifupi 10 mg, kwa akazi - 15-20 mg, chifukwa pamwezi thupi lachikazi limataya 2 nthawi zambiri kuposa thupi lachimuna. Pa nthawi ya mimba, kusowa kwachitsulo kwa thupi lachikazi kumawonjezeka kufika pa 27 mg patsiku.
Iron kuchepa magazi m'thupi kumachitika pamene ayironi m'magazi ndi pansi pa 18 mg ndi mlingo wa hemoglobin ndi wotsika kuposa 120 g/l. Ngati mumayezetsa magazi nthawi ndi nthawi, mutha kuwongolera nkhaniyi ndipo, ngati kuli kofunikira, tengani njira zoyenera munthawi yake. Komabe, pali zizindikiro za chitsulo kuchepa magazi m'thupi zomwe zingasonyeze kukhalapo kwa matendawa. Izi zikuphatikizapo: khungu lotuwa, tsitsi lopunduka ndi misomali, kutopa, mphwayi, kutopa kwakukulu komanso kupuma mwachangu ngakhale molimbika pang'ono, kusintha kwa kukoma, kuzizira, kusokoneza m'mimba. Monga momwe mwaonera, zizindikiro zonsezi ndi umboni woonekeratu wakuti minofuyo sikupeza mpweya wokwanira. Ngati mutapeza zina mwazizindikirozi, sizingakhale zosayenera kuyesa magazi athunthu.
Ndikofunika kulabadira kuti chitsulo ndi heme komanso si heme. Pafupifupi 65% ya iron yomwe imapezeka mu nyama ndi heme, ndipo imatengedwa mosavuta ndi thupi. Komabe, nyama amadziwika kuti oxidize thupi lonse, kutanthauza kuti ndi chinthu chimene chimayambitsa kukula ndi chitukuko cha zotupa, kupezeka kwa matenda a shuga, matenda a mtima, kunenepa kwambiri ndi matenda ena aakulu ndi kutupa. Zamasamba, nawonso, m'malo mwake, alkalize thupi. Kotero, kuchokera kwa iwo, kuwonjezera pa chinthu chofunika kwambiri monga chitsulo, tidzapeza zambiri za antioxidants, mavitamini, mchere, zomwe, m'malo mwake, zimayamba kuyeretsa ndi kuwononga thupi, kuchepetsa kutupa ndi kulimbikitsa chitetezo cha mthupi ndi chitetezo cha mthupi. machitidwe ena a thupi. Komabe, pali mfundo imodzi yofunika kuisamalira. Mu zakudya zomera, chitsulo ndi sanali heme, mwachitsanzo kwa makonzedwe athunthu ndi thupi la munthu, ayenera kumasulidwa ku zinthu zina mothandizidwa ndi chapamimba michere.
Kuti muyamwidwe bwino ndi chitsulo kuchokera ku zakudya zamasamba, pali njira zingapo zachinyengo:
Idyani vitamini C nthawi zonse pamodzi ndi zakudya zomwe zili ndi iron. Vitamini C imapezeka mu zipatso za citrus, sitiroberi, masamba obiriwira (broccoli, kale, collards, chard, Brussels sprouts, etc.), tsabola wa belu (wachikasu, wofiira ndi wobiriwira), kolifulawa, nyemba za cocoa, chiuno, mandimu ndi zipatso. . zakudya zapamwamba (goji, camu camu, gooseberries ndi mulberries, cranberries, lingonberries, chokeberries, black, red and white currants)
Mayamwidwe achitsulo amayenda bwino akaphatikizidwa ndi amino acid lysine, omwe amapezeka mochuluka mu nyemba (nyemba, mphodza, nandolo ndi mitundu ina).
Osatenga kashiamu ndi zinthu zomwe zili ndi chitsulo ndipo musamamwe ndi tiyi (wobiriwira ndi wakuda) ndi khofi. Khofi ndi tiyi zili ndi ma tannins, omwe amadziwika kuti amachepetsa kuyamwa kwachitsulo. Zomwezo zimapita ku calcium.
Ndiye ndi zakudya ziti zomwe zili ndi iron yambiri?
· Nyemba za soya
mbewu hemp
· Mbeu za dzungu
· Nati
· Nyemba
· Kinoya
· Cashew
Zobiriwira zamasamba, kuphatikiza. sipinachi
· Mtedza ndi peanut butter
· Zipatso zouma
· Oatmeal
· Mkate wa Rye
bowa zouma
Amondi
· Mbeu za Chia
· Raisin
· Maapulo
· Sesame
· Prunes
nyemba za cocoa
· Nkhuyu
Mbewu yobiriwira
· Spirulina
· Mabomba
Ngati zakudya zanu zatsiku ndi tsiku zili ndi nyemba komanso zinthu zingapo zomwe zili pamwambapa, palibe chodetsa nkhawa. Ndipo ngati mwaphunziranso momwe mungaphatikizire ndi zakudya zokhala ndi vitamini C, ndiye kuti kusowa kwachitsulo sikukuwopsyezani. Koma ngati mukuyang'ana kuti muwonjezere kudya kwachitsulo, yesani kutsatira menyu apadera a "chitsulo" ndikuwona zotsatira zake.
Chitsanzo cha menyu ya "chitsulo":
Chakudya cham'mawa. Oatmeal ndi ma apricots zouma, mbewu za chia ndi zipatso za goji kapena gooseberries
Zokhwasula-khwasula. Almond, Prune ndi Cranberry Energy Bar kapena Makangaza Onse
Chakudya chamadzulo. Msuzi wa Lentil ndi saladi watsopano wa kabichi
Chakudya chamadzulo. Mbeu za dzungu kapena mtedza wa cashew
Chakudya chamadzulo. Buckwheat ndi nandolo ndi saladi watsopano wa bell tsabola.
Koko, chiuno cha rose, kulowetsedwa kwa kiranberi ndi currant, madzi okhala ndi mandimu, madzi a makangaza ndi abwino ngati zakumwa pazakudya "zachitsulo".
Payokha, ndi bwino kulankhula za chlorophyll. Monga mukudziwira, chlorophyll ndi mtundu wobiriwira womwe zomera zimapanga kuwala kudzera mu photosynthesis. Mapangidwe ake ndi ofanana ndi momwe hemoglobin imapangidwira, mapuloteni okha mu chlorophyll amapangidwa osati mozungulira molekyulu yachitsulo, koma mozungulira molekyulu ya magnesium. Chlorophyll imatchedwanso "magazi a zomera zobiriwira", ndipo ndi wothandizira kwambiri pakusunga hemoglobini ndi ntchito ya hematopoiesis ambiri. Amagulitsidwa m'mawonekedwe amadzimadzi m'masitolo apaintaneti apakhomo ndi akunja, ndipo nthawi zambiri amapangidwa kuchokera ku mphukira za alfalfa. Inde, ngati muli ndi mwayi wopeza masamba apamwamba komanso atsopano chaka chonse, palibe chifukwa chowonjezera chotere. Koma m'nyengo yozizira komanso yotentha, pamene nthawi zambiri timawona kutali ndi masamba obiriwira pamashelefu, izi ndi zothandiza kwambiri kwa thupi lathu, osati pofuna kupewa kuchepa kwa magazi m'thupi.
Ngati, malinga ndi zotsatira za kusanthula, mwavumbulutsa mlingo wochepa wa hemoglobin m'magazi, musayambe kudya nyama nthawi yomweyo. Komanso amene amadya, musadyenso. Ndikokwanira kukonzanso zakudya kuti muwonjezere zakudya zambiri zamasamba zomwe zili ndi chitsulo. Komabe, ngati hemoglobini m'magazi ndi yochepa kwambiri kuti mupeze zotsatira mwamsanga, mukhoza kuyamba kumwa mavitamini ovuta. Ndipo onetsetsani kuti muphatikizepo maulendo ataliatali mumpweya watsopano ndi zochitika zomwe zimakusangalatsani mu pulogalamu yanu yosowa chitsulo!