Ngakho, insimbi iyingxenye ye-hemoglobin - iphrotheni ye-erythrocytes (amangqamuzana egazi abomvu). Umsebenzi wabo oyinhloko uwukubopha umoya-mpilo emaphashini bese uwuyisa ezicutshini, ukhiphe isikhutha lapho bese usibuyisela emaphashini. Futhi ama-erythrocyte amancane agcwele i-hemoglobin, izinsiza ezincane anazo zokudlulisa umoya-mpilo. Izitho, amangqamuzana, izicubu aziwutholi umoya-mpilo kanye nendlala ye-oksijeni kwenzeka, egcwele imiphumela engathandeki.
Njengoba ubona, ukubaluleka kwensimbi akukwazi ukubhekwa ngokweqile: lesi sici sihilelekile ekusetshenzisweni kwe-metabolism, ukukhiqizwa kwe-DNA, i-hematopoiesis, ukuhlanganiswa kwamahomoni e-thyroid, ukugcina isimiso somzimba sokuzivikela ezifweni, ngisho nokufaka isandla ekuziphatheni okuhle. Ngokombono we-Ayurveda, ngendlela, ukuntuleka kwensimbi emzimbeni kuhlale kuhambisana nokucindezeleka, futhi kuphathwa (ngaphezu kwezithako zemithi) ngemizwelo emihle. Likhona-ke iqiniso elithile kulokhu.
Okuncane mayelana nezinombolo. Isilinganiso sensimbi nsuku zonke samadoda singama-10 mg, kwabesifazane - 15-20 mg, ngoba ngenyanga umzimba wesifazane ulahlekelwa izikhathi ezi-2 ngaphezulu kwalesi sici kunomzimba wesilisa. Ngesikhathi sokukhulelwa, isidingo somzimba wesifazane sensimbi singakhuphuka sibe ngu-27 mg ngosuku.
I-anemia yokuntuleka kwe-iron iqala lapho i-iron egazini ingaphansi kuka-18 mg futhi izinga le-hemoglobin lingaphansi kuka-120 g/l. Uma uhlola igazi ngezikhathi ezithile, ungagcina lolu daba lulawulwa futhi, uma kunesidingo, uthathe izinyathelo ezifanele ngesikhathi. Nokho, kunezimpawu ezivamile zokuntuleka kwe-iron anemia ezingase zibonise ukuba khona kwalesi sifo. Lokhu kufaka phakathi: ukuphaphatheka kwesikhumba, izinwele nezinzipho ezishwabene, ukukhathala, ukunganaki, ukukhathala okuvamile nokuphefumula ngokushesha ngisho nangokuzikhandla okuncane komzimba, izinguquko ekunambithekeni, ukubanda, ukuphazamiseka komgudu wokugaya ukudla. Njengoba cishe ubonile, zonke lezi zimpawu ziwubufakazi obusobala bokuthi izicubu aziwutholi umoya-mpilo owanele. Uma uthola okungenani ezinye zalezi zimpawu, ngeke kube yinto engafanele ukuthatha isibalo segazi esiphelele.
Kubalulekile ukunaka iqiniso lokuthi insimbi iyi-heme futhi ayiyona i-heme. Cishe i-65% yensimbi etholakala enyameni iyi-heme, futhi imuncwa kalula ngumzimba. Kodwa-ke, imikhiqizo yenyama iyaziwa ukuthi i-oxidize umzimba wonke, okusho ukuthi iyisici esivusa ukukhula nokuthuthukiswa kwezimila, ukuvela kwesifo sikashukela, izifo zenhliziyo, ukukhuluphala kanye nezinye izifo ezingapheli nezivuvukalayo. Imikhiqizo yemifino, ngokuphambene nalokho, i-alkalize umzimba. Ngakho-ke, kubo, ngaphezu kwesici esibalulekile njengensimbi, sizothola ama-antioxidants amaningi, amavithamini, amaminerali, okuthi, ngokuphambene nalokho, aqale inqubo yokuhlanza nokuqeda ubuthi emzimbeni, akhulule ukuvuvukala futhi aqinise amasosha omzimba futhi aqinise umzimba. ezinye izinhlelo zomzimba. Nokho, kunephuzu elilodwa okufanele silinake. Ekudleni kwezitshalo, i-iron ayiyona i-heme, okungukuthi ukuze ifakwe ngokugcwele ngumzimba womuntu, kufanele ikhululwe kwezinye izakhi ngosizo lwama-enzyme esisu.
Ukuze uthole ukumuncwa okungcono kwe-iron ekudleni kwezitshalo, kukhona amaqhinga ambalwa akhohlisayo:
Yidla njalo i-vitamin C kanye nokudla okune-iron. I-Vitamin C itholakala ezithelweni ezisawolintshi, ama-strawberry, imifino enamaqabunga aluhlaza (i-broccoli, i-kale, i-collards, i-chard, amahlumela aseBrussels, njll.), upelepele wensimbi (ophuzi, obomvu noluhlaza), ukholifulawa, ubhontshisi we-cocoa, ama-rose hip, ulamula namajikijolo. . ukudla okuphezulu (i-goji, i-camu camu, ama-gooseberries nama-mulberry, ama-cranberries, ama-lingonberry, ama-chokeberry, ama-currants amnyama, abomvu namhlophe)
Ukumuncwa kwe-iron kuba ngcono uma kuhlanganiswe ne-amino acid lysine, etholakala ngobuningi ku-legumes (ubhontshisi, udali, uphizi nezinye izinhlobo)
Ungathathi i-calcium ngemikhiqizo equkethe insimbi futhi ungayiphuzi itiye (eluhlaza okotshani nomnyama) nekhofi. Ikhofi netiye kuqukethe ama-tannins, aziwa ngokuthi anciphisa ukumuncwa kwensimbi. Okufanayo kuya nge-calcium.
Ngakho yikuphi ukudla kwezitshalo okune-ayoni ephezulu?
· Ubhontshisi wesoya
imbewu ye-hemp
· Imbewu yethanga
· Nut
· Udali
· I-Quinoa
· Ukheshi
Imifino enamahlamvu, kuhl. isipinashi
· Amakinati kanye nebhotela lamantongomane
· Amabhilikosi omisiwe
· Oatmeal
· Isinkwa se-Rye
amakhowe omisiwe
Almond
· Imbewu ye-Chia
· I-Raisin
· Ama-apula
· Sesame
· Izihlahla
ubhontshisi we-cocoa
· Amakhiwane
I-buckwheat eluhlaza
· Spirulina
· Amabhomu
Uma ukudla kwakho kwansuku zonke kuqukethe okusanhlamvu kanye nemikhiqizo okungenani embalwa ohlwini olungenhla, akukho okumele ukhathazeke ngakho. Futhi uma futhi ufunde ukuthi ungawahlanganisa kanjani nokudla okucebile ku-vitamin C, khona-ke ukuntuleka kwe-iron akukusongeli. Kodwa uma ubheke ukwandisa ukudla kwakho okusansimbi, zama ukulandela imenyu ekhethekile “yensimbi” futhi ubone imiphumela.
Isibonelo semenyu "yensimbi":
Ukudla kwasekuseni. I-Oatmeal namabhilikosi omisiwe, imbewu ye-chia namajikijolo e-goji noma ama-gooseberries
Ukudla okulula. Ibha ye-alimondi, i-Prune kanye ne-Cranberry Energy noma i-Whole Pomegranate
Isidlo sakusihlwa. Isobho se-Lentil nesaladi yeklabishi entsha
Isidlo santambama. Isandla sembewu yethanga noma amantongomane e-cashew
Isidlo sakusihlwa. I-Buckwheat nama-chickpeas kanye nesaladi ye-bell pepper entsha.
I-cocoa, i-rose hips, i-cranberry kanye ne-currant infusion, amanzi anolamula, ijusi yamapomegranate iphelele njengeziphuzo zokudla "kwe-iron".
Ngokwehlukana, kufanelekile ukukhuluma nge-chlorophyll. Njengoba wazi, i-chlorophyll iyi-pigment eluhlaza ekhiqizwa izitshalo ekukhanyeni nge-photosynthesis. Ukwakheka kwayo kuyafana nokwakheka kwe-hemoglobin, iphrotheni ekwi-chlorophyll kuphela eyakhiwe hhayi eduze kwe-molecule yensimbi, kodwa izungeze i-molecule ye-magnesium. I-Chlorophyll ibizwa nangokuthi "igazi lezitshalo eziluhlaza", futhi lisiza kakhulu ekugcineni amazinga e-hemoglobin kanye nomsebenzi we-hematopoiesis ngokujwayelekile. Ithengiswa ngendlela ewuketshezi ezitolo zasekhaya nezangaphandle, futhi imvamisa ikhiqizwa kumahlumela e-alfalfa. Vele, uma ukwazi ukufinyelela imifino esezingeni eliphakeme nentsha unyaka wonke, asikho isidingo sesengezo esinjalo. Kodwa ezimweni zobusika obubandayo nobunzima, lapho sivame ukubona kude nemifino ephilayo emashalofini, lokhu kuwusizo oluhle kakhulu emizimbeni yethu, hhayi nje kuphela ukuze kuvinjelwe i-anemia yokuntuleka kwensimbi.
Uma, ngokwemiphumela yokuhlaziywa, uveze izinga eliphansi le-hemoglobin egazini, akufanele uqale ngokushesha ukudla inyama. Kanye nalabo abayidlayo noma kunjalo, akufanele usayidle. Kwanele ukubuyekeza ukudla ukuze wengeze okunye ukudla kwezitshalo okuqukethe insimbi. Kodwa-ke, uma okuqukethwe kwe-hemoglobin egazini kuphansi ngokwanele ukuze uthole umphumela osheshayo, ungaqala ukuphuza izithasiselo zamavithamini eziyinkimbinkimbi. Futhi qiniseka ukuthi ufaka uhambo olude emoyeni omusha kanye nemisebenzi ekulethela injabulo ohlelweni lwakho lokuntuleka kwensimbi!