Ukudla okuhlelwe kahle, okusekelwe ezitshalweni kunikeza insimbi eyanele.
Abantu abadla ukudla kwezitshalo mancane amathuba okuba bahlaselwe yi-anemia yokuntuleka kwensimbi.
Phakathi kwabantu bazo zonke izintandokazi zokudla, kukhona labo abangenayo insimbi, futhi lokhu akubangelwa ukuthi abatholi insimbi eyanele ekudleni.
Ukuthola i-ayoni eyanele ngokudla kubalulekile, kodwa ukumuncwa nokusetshenziswa kwe-iron kuncike kwezinye izici eziningi.
Kunezinhlobo ezimbili ze-ayoni ekudleni. I-Heme ne-non-heme. I-Heme iron itholakala enyameni ebomvu. Cishe u-40% wensimbi etholakala enyameni i-heme, kanti u-60% awuyona i-heme, lolu hlobo lwensimbi luyatholakala nasezitshalweni.
Ukumuncwa kwe-iron kuthuthukiswa kakhulu lapho kukhona i-vitamin C. Le nqubo ivinjelwa i-tannic acid etholakala etiyeni namantongomane; i-calcium, egcwele imikhiqizo yobisi; ama-oxylates, atholakala emifino enamaqabunga aluhlaza, ikakhulukazi ku-sorrel nesipinashi; ama-phytates atholakala kuzinhlamvu eziphelele kanye nemifino.
I-Heme iron imuncwa kalula ngumzimba, ikakhulukazi ngoba, ngokungafani ne-non-heme iron, ayincikile ekubeni khona kwe-vitamin C. Ngenhlanhla, imifino eminingi nezithelo ziphezulu ku-vitamin C, ngakho-ke uma imifino nemifino idla kakhulu. kwezithelo nemifino, ukuthola uvithamini C kanye nensimbi, ukumuncwa kwensimbi akuyona inkinga kubo.
Kubalulekile ukuthi abadla imifino kanye nezilwane ezifuywayo bathole i-ayoni eningi ekudleni okuhlukahlukene kwezitshalo, ngenxa yezinga lokumuncwa kancane kwe-iron engeyona i-heme. Lokhu akusho ukuthi kufanele sidle inyama. Lokhu kusho ukuthi ukudla kufanele kube okuhlukahlukene futhi okulinganiselayo, ngoba izakhi zithathwa kangcono futhi zisetshenziswe umzimba wethu lapho kukhona ezinye izakhi.
Ukudla kufanele kufake izinhlobonhlobo zemifino nezithelo, kanye nezinhlamvu ezigcwele kanye nemifino, amantongomane, neminye imithombo ye-tannic acid ekhuthaza ukumuncwa kwensimbi. Isinkwa semvubelo egcwele okusanhlamvu siqukethe ama-phytates amancane kunesinkwa esingenamvubelo, kodwa lokho akusho ukuthi akufanele sikudle. Lokhu kusho ukuthi kufanele siyihlanganise neminye imikhiqizo.
Kungcono kakhulu ukuthi abantu abadla imifino kanye nemifino bathole i-ayoni eningi ekudleni okuphelele kunokuthembela ezithasiselweni noma ekudleni okune-iron, okungamuncwa kabi futhi kungabangela ukuqunjelwa.
Kungakhathaliseki ukuthi siyayidla inyama noma cha, ukudla okugcwele okusanhlamvu okucolisisiwe kanye nofulawa, ukudla okungenamsoco okungenamsoco, okusanhlamvu okusanhlamvu, izithelo, nemifino kungaholela ekuntulekeni kwensimbi.
Ukugaya kahle, kanye nokuba ne-hydrochloric acid eyanele esiswini, nakho kuyisici esibalulekile ekumunceni insimbi. Uma unesifiso sokudla, ngokuvamile kusho ukuthi une-asidi yesisu eyanele ukuze ugaye ukudla kwakho (yingakho kufanele udle kuphela uma ulambile).
Ngenhlanhla, umsoco osekelwe ezitshalweni uvame ukukhuthaza ukudla okunempilo nokugaya okuhle.
Iminyaka yobudala iyisici esibalulekile ekumunceni insimbi. Amantombazane asemasha asengozini enkulu yokuntula insimbi ngenxa yokudla okuvamile kwentsha, kuhlangene nokuqala kokuya esikhathini. Abesifazane abakhulelwe nabo basengozini, futhi ngokuvamile, abesifazane abangaphambi kokuya esikhathini basengozini enkulu yokuntula i-ayoni kunabesifazane base-post-menopausal.
Amantombazane asemasha aphila impilo yokudla imifino asengozini nakakhulu ngoba, njengoba ayeyekile inyama, awahlali eqapha njalo ukuba khona kwemithombo yezitshalo yensimbi ekudleni kwawo.
Abantu asebekhulile nabo bathambekele ekusweleni okusansimbi ngoba ngokuvamile abakwazi ukudla kakhulu. Bangase baphelelwe isithakazelo ekudleni, bangakwazi ukufinyelela kalula ukudla, noma bakuthole kunzima ukuziphekela. Ngaphezu kwalokho, umzimba wabo udonsa izakhi ezimbi kakhulu. Ukushoda kwe-ayoni kungase kube enye yezinkinga eziningi ezihlobene nobudala.
Kodwa ukuntuleka kwe-iron okuhlobene neminyaka akunakugwenywa. Ucwaningo luye lwabonisa ukuthi abantu asebekhulile abadla ukudla okunempilo bahlala besesimweni esihle ngokomzimba isikhathi eside, mancane amathuba okuba bangakwazi ukusebenza kahle futhi bangakuthandi ukudla okunempilo, futhi mancane amathuba okuba bahlaselwe ukuntula ukudla okunomsoco. Ukudla kwezitshalo okunothe nge-ayoni: ubhontshisi, uphizi nodali, izithelo ezomisiwe njengama-prunes namabhilikosi, imifino eluhlaza, amantongomane nembewu, ukhula lwasolwandle olufana ne-kelp ne-nori, imikhiqizo yesoya nesoya njenge-tempeh ne-tofu, okusanhlamvu.