• Amayi apakati akulimbikitsidwa kuyezetsa kusowa kwa iron.
• Ngati dokotala akukayikira kuti wodwala ali ndi vuto la ayironi malinga ndi zizindikiro zake, amamuuza kuti akamuyezetse magazi.

Muzidya zakudya zokhala ndi ayironi nthawi zonse

Chitsulo chilipo m'njira ziwiri zazikulu: chitsulo iye, opezeka nyama gwero zakudya, mosavuta zimapukusidwa ndi thupi, pamene ndi chitsulo chosapanga heme (zopezeka muzakudya zochokera ku zomera) sizimayamwa bwino. Kusiyana kwa mayamwidwe kumatheka chifukwa cha kupezeka kwa phytic acid ndi tannins muzomera.

Kawirikawiri, zakudya zopatsa thanzi komanso zosiyanasiyana zimapereka iron yokwanira. ndi chiwindi cha nyama or nkhuku, clams, nyama yowotcha, turkey ndi sardines ndi magwero abwino kwambiri a chitsulo cha heme, pamene zipatso zouma, molasi, mbewu zonse, nyemba, masamba obiriwira, mtedza ndi njere zimakhala ndi chitsulo chopanda heme chokha.

Munthu wolemera makilogalamu 70 amakhala ndi masitolo achitsulo pafupifupi zaka 4. Kwa amayi, chifukwa cha msambo, masitolo achitsulo amakhala ndi nthawi yochepa kwambiri: 55 kg ya mkazi imakhala ndi miyezi isanu ndi umodzi.

Kuti mudziwe zambiri zazakudya zina zomwe zili ndi ayironi komanso zomwe muyenera kudya tsiku lililonse, onani Iron sheet. Tenganinso wathu Kodi mulibe chitsulo? Yesani.

ndemanga. Otsatira zamasamba samadya nthawi zonse chitsulo chofunikira. Popeza chitsulo chochokera ku zakudya zamtundu wa zomera sichimayamwa bwino kuposa nyama, odyetsera zamasamba akulimbikitsidwa kudya zakudya zokhala ndi vitamini C (tsabola wofiira, broccoli, Brussels sprouts, madzi alalanje, etc.) panthawi ya chakudya kuti azitha kuyamwa kwachitsulo. . Anthu ena atha kupindula potenga a ndalama zowonjezera cha chitsulo. Ngati mukukayika, funsani dokotala.

Anthu omwe adakhalapo ndi kuchepa kwa magazi m'mbuyomu amakhala ndi mwayi wopezanso (malingana ndi zomwe zidayambitsa). Zotsatirazi zitha kuchepetsa ngoziyi.

zowonjezera

Kwa anthu ena, kumwa chitsulo chowonjezera chachitsulo kapena multivitamin chokhala ndi iron kumathandiza kusunga nkhokwe. Ayenera kutengedwa pokhapokha atalangizidwa ndi dokotala, chifukwa cha zoopsa zomwe zimadza chifukwa cha overdose.

Food

M’pofunika kukhala tcheru kwambiri. Mwachitsanzo, kuwonjezera pa kudya zakudya zochokera ku nyama nthaŵi zonse zokhala ndi vitamini C, ndi bwino kuti anthu amene amamwa tiyi kapena khofi asamachite zimenezi pa nthawi ya chakudya. Zakumwa izi zimatengedwa bwino ola limodzi musanadye kapena maola awiri mutatha. Tiyi ndi khofi zili ndi ma tannins omwe amalepheretsa kuyamwa kwachitsulo kuchokera ku chakudya.

Onani upangiri wina wochokera kwa katswiri wazakudya Hélène Baribeau mu Zakudya Zosinthidwa Mwamakonda: Kuperewera kwa magazi m'thupi.

Njira zakulera pakamwa

Ngati nthawi yochuluka ndiyo imayambitsa kuchepa kwa magazi m'thupi, kumwa mapiritsi oletsa kubereka kungathandize chifukwa amachepetsa kutuluka kwa msambo.