Into yokuqala efika engqondweni lapho kukhulunywa nge-iron i-hemoglobin, noma amangqamuzana abomvu egazi, lapho kwakheka insimbi. Ungakhohlwa mayelana ne-pigment yemisipha - i-myoglobin, engakwazi ukwakhiwa ngaphandle kosizo lwensimbi. Futhi, insimbi ingumqhubi obaluleke kakhulu we-oksijeni kumaseli, iyisici esiyinhloko se-hematopoiesis futhi inethonya elikhulu ekusebenzeni kwamasosha omzimba womuntu.
Ukushoda kwensimbi
Inani elinganele le-ayoni lingaholela esigabeni sokuqala ekwehleni kwamandla, ukucwilisa nobuthakathaka, kepha uma inqubo ingamiswa, ukuquleka, ukulahleka kwememori nezinqubo ezingalungiseki ezithweni nakwizicubu eziningi kuqinisekisiwe. Ukuvimbela ukuntuleka kwensimbi, udinga ukudla njalo ukudla okunothe ngensimbi. Kumele kukhunjulwe ukuthi ukuze insimbi imuncwe ngokuphelele, idinga uvithamini C nethusi njengabasizi.
Imithombo ye-Iron
Abahlinzeki abakhulu behardware bekulokhu:
- Isibindi senkomo nezinso
- Inkonyana edliwayo
- amaqanda
- Izithelo ezomile
- Peas aluhlaza okheniwe
- i-pulse
- Amathiphu aluhlaza okomnyama
- Ukudla kwasolwandle kanye ne-algae
Vele, kunenani elincane lensimbi esibindini esifriziwe, udinga ukudla ithani lalo ukuze uthole okujwayelekile kwento yokulandela umkhondo. Ngakho-ke, kufanele ukhethe ukudla okubandayo. Ngokushoda kwensimbi, kubalulekile ukuthatha izidakamizwa eziqukethe i-iron.
Ingabe umzimba udinga insimbi engakanani?
Abesifazane badinga i-iron eningi kunabesilisa. Uma owesilisa edinga i-10 mg yensimbi ngosuku, khona-ke abesifazane badinga cishe i-18 mg, ngoba ukuya esikhathini ngakunye kuholela ekulahlekelweni okukhulu kwensimbi. Kepha abesifazane abakhulelwe nabancelisayo badinga insimbi eyengeziwe - i-33 mg / usuku no-38 mg / ngosuku, ngokulandelana. Kodwa-ke, inani elikhulu lensimbi liyadingeka emzimbeni okhulayo womntwana - 4-18 mg / ngosuku ezinganeni ezingaphansi kweminyaka eyi-14 ubudala kanye no-11-15 mg / ngosuku ezinganeni ezingaphansi kweminyaka engu-18 ubudala.
Kufanele kukhunjulwe into eyodwa ebalulekile - okuqukethwe yensimbi emzimbeni ngaphezu kwama-200 mg kubangela ubuthi obukhulu, ngaphezu kuka-7-35 amagremu. - ukufa.
Insimbi nokuzwana
Konke ukudla okuqukethe i-iron kufakwe ekudleni okuningi kanye nemithi yokudla kulabo abagcina isisindo sabo sihlola. Kuvela ukuthi ngokukhipha insimbi ewusizo yomzimba, ungakwazi, ngaphandle kokucindezela, ukulungisa isibalo sakho. Khumbula ukuthi ngezikhathi zomzimba nezingqondo, kanye nangesikhathi semikhuhlane nezifo ezithathelwanayo, inani lensimbi emzimbeni liyancipha. Gada inhlalakahle yakho, thatha izinyathelo ngesikhathi futhi ube nempilo.