Okuqukethwe
I-iron itholakala kakhulu egazini, umnkantsha, ubende nesibindi. Umzimba womuntu omdala uqukethe u-3-5 g wensimbi, okuyi-75-80% yawo ewela kwi-hemoglobin yama-erythrocyte, ama-20-25% agciniwe futhi cishe i-1% iqukethe ama-enzyme okuphefumula aqinisa izinqubo zokuphefumula kumaseli futhi izicubu.
I-iron ikhishwa emchameni nasekujulukeni (ngomchamo cishe ngo-0,5 mg / ngosuku, bese kuba ngu-1-2 mg / ngosuku). Abesifazane balahlekelwa u-10-40 mg wensimbi njalo ngenyanga ngegazi lokuya esikhathini.
Ukudla okunothe ngensimbi
Kuboniswe ukutholakala okulinganiselwa ku-100 g womkhiqizo
Imfuneko yensimbi yansuku zonke
- kwabesilisa - 10 mg;
- kwabesifazane - 18 mg
- kwabesifazane asebekhulile - 10 mg.
Isidingo sensimbi siyanda
Kwabesifazane - abopha kakhulu ngesikhathi sokuya esikhathini, ngesikhathi sokukhulelwa nokuncelisa.
Ukumuncwa kwensimbi
Ukuze uthole ukumuncwa okuhle kwensimbi, kudingeka uketshezi olujwayelekile lwejusi esiswini. Amaprotheni ezilwane, i-ascorbic acid namanye ama-organic organic athuthukisa ukumuncwa kwensimbi, ngakho-ke insimbi yemifino nezithelo ezicebile ku-vitamin C kanye nama-organic acids kumuncwa kahle.
Ukumuncwa kwensimbi kwenziwa lula ngama-carbohydrate alula - i-lactose, i-fructose, i-sorbitol, kanye nama-amino acid - i-histidine ne-lysine. Kepha i-oxalic acid nama-tannins kuphazamisa ukumuncwa kwensimbi, ngakho isipinashi, isorrel, ama-blueberries, anothe ngensimbi, awakwazi ukusebenza njengomthombo omuhle wawo.
Ama-Phosphates nama-phytin, atholakala ezinhlamvwini, emidumba kanye nakweminye imifino, aphazamisa ukumuncwa kwensimbi, futhi uma ufaka inyama noma inhlanzi kulokhu kudla, ukumuncwa kwensimbi kuyathuthuka. Futhi, itiye elinamandla, ikhofi, inani elikhulu le-fiber yokudla, ikakhulukazi i-bran, livimbela ukumuncwa kwensimbi.
Izakhiwo eziwusizo zensimbi nomphumela wayo emzimbeni
I-iron iyabandakanyeka ekwakhekeni kwe-hemoglobin egazini, ekuhlanganisweni kwamahomoni wegilo, nasekuvikeleni umzimba kumagciwane. Kuyadingeka ukwakhiwa kwamaseli wokuzivikela omzimba, kuyadingeka "emsebenzini" wamavithamini B.
I-Iron iyingxenye yama-enzyme ahlukene angaphezu kwama-70, kufaka phakathi ukuphefumula, okunikeza ukuphefumula kumaseli nezicubu, futhi kuyabandakanyeka ekunciphiseni izinto zangaphandle ezingena emzimbeni womuntu.
Ukusebenzisana nezinye izinto ezibalulekile
U-Vitamin C, ithusi (Cu), i-cobalt (Co) kanye ne-manganese (Mn) kukhuthaza ukumuncwa kwensimbi ekudleni, futhi ukudla okwengeziwe kokulungiswa kwe-calcium (Ca) kuphazamisa ukumuncwa kwensimbi ngumzimba.
Ukushoda nokwedlulela kwensimbi
Izimpawu zokuntuleka kwensimbi
- ubuthakathaka, ukukhathala;
- ikhanda;
- hyperexcitability noma ukucindezeleka;
- ukushaya ngamandla, ubuhlungu esifundeni senhliziyo;
- ukuphefumula okungajulile;
- ukungaphatheki kahle kwepheshana lamathumbu;
- ukuntuleka noma ukuhlanekezelwa kwesifiso nokunambitha;
- ukoma kolwelwesi lomlomo nolimi;
- ukutholakala kokutheleleka okuvamile.
Izimpawu zensimbi eyeqile
- ikhanda, isiyezi;
- ukulahlekelwa ukudla;
- wehla umfutho wegazi;
- ukuhlanza;
- isifo sohudo, kwesinye isikhathi sinegazi;
- ukuvuvukala kwezinso.
Izinto ezithinta okuqukethwe emikhiqizweni
Ukupheka ukudla ngokushisa okukhulu isikhathi eside kunciphisa inani lensimbi elimunceke ekudleni, ngakho-ke kungcono ukukhetha ukusikeka kwenyama noma kwenhlanzi okungafuthwa noma kufuthwe kancane.
Kungani kushoda insimbi
Okuqukethwe yensimbi emzimbeni kuncike ekumungeni kwayo: ngokushoda kwe-iron (i-anemia, i-hypovitaminosis B6), ukumuncwa kwayo kuyanda (okwandisa okuqukethwe kwayo), futhi nge-gastritis ngokuncipha kwemfihlo, kuyehla.