Umzimba womuntu uqukethe insimbi encane kakhulu, kodwa ngaphandle kwale mineral akunakwenzeka ukwenza imisebenzi eminingi. Okokuqala, insimbi ibalulekile ekukhiqizeni amangqamuzana egazi abomvu namhlophe. Amangqamuzana abomvu, noma ama-erythrocyte, ane-hemoglobin, ethwala umoya-mpilo, namangqamuzana amhlophe, noma ama-lymphocyte, anesibopho sokuzivikela komzimba. Futhi iyinsimbi esiza ekunikezeni amangqamuzana umoya-mpilo nokugcina ukusebenza okuvamile kwamasosha omzimba. Uma izinga le-iron emzimbeni liwela, inani lamangqamuzana egazi abomvu kanye ne-lymphocyte liyancipha futhi i-anemia yokuntuleka kwensimbi iqala - i-anemia. Lokhu kuholela ekwehleni kokuzivikela komzimba kanye nokwanda kwengozi yezifo ezithathelwanayo. Ukukhula nokuthuthukiswa kwengqondo kuyabambezeleka ezinganeni, futhi abantu abadala bazizwa bekhathele njalo. Ngokocwaningo olwenziwa ososayensi, ukushoda kwensimbi emzimbeni kuvame kakhulu kunokuntuleka kwezinye izakhi zokulandelela namavithamini. Ezimweni eziningi, imbangela yokuntuleka kwensimbi ukudla okungenampilo. Izimpawu zokuntuleka kwe-iron emzimbeni: • ukuphazamiseka kwezinzwa: i-irascibility, ukungalingani, izinyembezi, izinhlungu ezifudukayo ezingaqondakali kuwo wonke umzimba, i-tachycardia ngokuzikhandla okuncane ngokomzimba, ikhanda elibuhlungu kanye nesiyezi; • izinguquko emizweni yokunambitheka kanye nokomisa kwe-mucous yolimi; • ukulahlekelwa ukudla, ukubhodla, ubunzima bokugwinya, ukuqunjelwa, ukuqunjelwa; • ukukhathala ngokweqile, ubuthakathaka bemisipha, i-pallor; • ukwehla kwezinga lokushisa lomzimba, ukugodola okuqhubekayo; • ukuqhekeka emagumbini omlomo nasesikhumbeni sezithende; • ukuphazanyiswa kwegciwane le-thyroid; • ukuncipha kwekhono lokufunda: ukukhubazeka kwenkumbulo, ukugxilisa ingqondo. Ezinganeni: ukubambezeleka ukukhula ngokomzimba nangokwengqondo, ukuziphatha okungafanele, ukulangazelela umhlaba, isihlabathi noshoki. Ukudla kwansuku zonke okusansimbi Kuzo zonke i-ayoni engena emzimbeni, ngokwesilinganiso, i-10% kuphela emuncwayo. Ngakho-ke, ukuze uhlanganise i-1 mg, udinga ukuthola i-10 mg yensimbi ekudleni okuhlukene. Isibonelelo sansuku zonke esinconywayo se-ayoni siyahlukahluka ngeminyaka nobulili. Kwabesilisa: Iminyaka engu-14-18 ubudala - 11 mg/ngosuku Iminyaka engu-19-50 ubudala - 8 mg/ngosuku Iminyaka engu-51+ - 8 mg/ngosuku Kwabesifazane: Iminyaka engu-14-18 ubudala - 15 mg/ngosuku Iminyaka engu-19- Iminyaka engu-50 - 18 mg/ngosuku Ubudala 51+ - 8 mg/ngosuku Abesifazane abaneminyaka yobudala yokuzala banesidingo esikhulu kakhulu sokusansimbi kunabesilisa. Lokhu kungenxa yokuthi abesifazane bavame ukulahlekelwa inani elikhulu le-ayoni phakathi nesikhathi sabo sokuya esikhathini. Futhi ngesikhathi sokukhulelwa, insimbi iyadingeka nakakhulu. I-ayoni itholakala ekudleni kwezitshalo okulandelayo: • Imifino: amazambane, ama-turnips, iklabishi emhlophe, i-cauliflower, i-broccoli, isipinashi, i-asparagus, izaqathe, ama-beet, ithanga, utamatisi; • Amakhambi: i-thyme, i-parsley; • Imbewu: isesame; • Imifino: uphizi, ubhontshisi, udali; • Okusanhlamvu: i-oatmeal, i-buckwheat, igciwane likakolweni; • Izithelo: ama-apula, amabhilikosi, amapentshisi, ama-plums, ama-quince, amakhiwane, izithelo ezomisiwe. Kodwa-ke, i-iron evela emifino imuncwa umzimba omubi kakhulu kuneminye imikhiqizo. Ngakho-ke, kuyadingeka hlanganisa imifino enothe ngensimbi nokudla okunovithamini C: upelepele obomvu, amajikijolo, izithelo ezisawolintshi, njll. Yiba nempilo! Umthombo: myvega.com Ukuhumusha: Lakshmi
2022-11-11