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Zakudya 9 zabwino kwambiri zoperewera magazi

Zakudya 9 zabwino kwambiri zoperewera magaziUbwino

Pakati poyesera kumwa madzi okwanira, kudya masamba nthawi iliyonse, ndikuchita masewera olimbitsa thupi mkati - ambiri a ife sitimakhala nthawi yambiri tikuganiza zophatikizira zakudya zamtundu wazitsulo pazakudya zathu. Uku ndikulakwitsa. Iron mu michere yofunika. Kusapeza zokwanira kumatha kubweretsa mavuto azaumoyo, kuphatikiza kuchepa kwa ayoni. Mwamwayi, kuphatikiza zakudya zomwe zili ndi chitsulo chambiri kumatha kuthana ndi vutoli.

Chifukwa chiyani chitsulo chili chofunikira?

Iron ndi yofunikira kuti thupi lanu likule ndikukula. Amagwiritsidwa ntchito popanga hemoglobin, myoglobin, ndi mahomoni ena. Zimakhudzidwa kunyamula mpweya kuchokera m'mapapu anu kupita ku thupi lanu ndi minofu. Thupi likapanda kupeza chitsulo chokwanira, silimatha kupanga kuchuluka kwa maselo ofiira ofunikira kuti mukhale ndi thanzi labwino, akutero Stephanie Martin, CHITANI , wothandizira ku Clinical Concepts in Obstetrics ku Brentwood, Tennessee.



Mukakhala kuti mulibe ayironi wokwanira, mwina simudzawona zizindikiro zilizonse… poyamba. Thupi lanu limagwiritsa ntchito chitsulo chosungidwa m'chiwindi, ndulu, ndi mafupa. Izi zikatha, mumayamba magawo oyamba kuchepa kwa magazi m'thupi.



Kodi kuchepa kwa magazi ndikutaya magazi?

Kuchepa kwa magazi kumachitika thupi lanu likapanda kupanga maselo ofiira ofunikira okwanira kapena maselo a magazi sakugwira ntchito moyenera. Kutengera pa kusowa kwa magazi m'thupi (IDA), palibe chitsulo chokwanira mthupi kuti chipange maselo ofiira athanzi. Imeneyo ndi nkhani chifukwa chitsulo chimathandiza kupanga himogulobini, gawo la maselo ofiira a magazi omwe amanyamula mpweya m'thupi lanu lonse-ndizomwe zimapangitsa magazi kufiira.

Kuchepa kwa magazi m'thupi nthawi zambiri kumachitika pang'onopang'ono. Zomwe zimayambitsa izi ndi izi:



  • Mimba (chifukwa milingo yanu yachitsulo ikuchepa kuti ipereke hemoglobin kwa mwana wosabadwayo)
  • Kutaya magazi kuchokera ku opaleshoni kapena kuvulala
  • Zovuta kapena kulephera kuyamwa chitsulo kuchokera ku zakudya
  • Kusadya zakudya zokwanira zachitsulo zokwanira.

Ngakhale mutakhala kuti mulibe vuto lachitsulo, chitsulo ndichitsulo chofunikira kwambiri mthupi lanu, chomwe chimathandizira kukulitsa kulimbana ndi matenda.

Zizindikiro za kuchepa kwa magazi m'thupi

Ngati muli ndi chitsulo chochepa kapena kuchepa kwa magazi m'thupi, mutha kukhala ndi izi:

  • Kutopa
  • Kupuma pang'ono
  • Manja ozizira ndi mapazi
  • Kupweteka pachifuwa
  • Kupweteka mutu
  • Misomali yosweka
  • Kutupa
  • Kuuma lilime lako
  • Kulakalaka ayezi
  • Kugunda kwamtima kosasintha
  • Khungu lachikaso kapena lotumbululuka
  • Kuda nkhawa ndi kukhumudwa

Ndizothekanso kukhala opanda zizindikilo konse. Zovuta zazitali kusowa kwa magazi m'thupi kosapatsidwa mankhwala atha kuphatikizira mavuto amtima, chiopsezo chachikulu chotenga matenda, kapena zovuta zapakati.



Kodi mumafunikira ndalama zingati — ndi mtundu wanji — wachitsulo?

Mwamwayi, kudya zakudya zopangidwa ndi ayoni kumathandizira kuchepetsa chiopsezo cha kuchepa kwa magazi m'thupi. Sizinthu zonse zachitsulo zopangidwa mofanana, komabe. Ndikofunikira kudziwa kuti pali mitundu iwiri yachitsulo: heme ndi nonheme, akufotokoza Elizabeth Beil , RDN. Zakudya zanyama, monga nyama yofiira, nsomba zam'madzi, ndi nkhuku, zimakhala ndi mitundu iwiri yachitsulo ndipo zimayamwa bwino ndi thupi. Zakudya zopanda heme sizimamangiranso thupi ndipo zimaphatikizira magwero osakhala nyama, monga chimanga cholimba ndi nyemba.

Sikuti anthu onse amafunikira chitsulo chofanana. Pulogalamu ya amalimbikitsa ndalama zolipirira zakudya (RDA) yachitsulo ndiosiyana mwa abambo ndi amai. Mwa amuna akulu, ndi 8 mg. Kwa azimayi azaka zapakati pa 19-50, komabe, ndi 18 mg yowerengera zakutaya magazi panthawi yakusamba. Kwa amayi apakati, RDA imakula kwambiri, mpaka 27 mg. Atatha kusamba, RDA ya azimayi idatsikira ku 8 mg.

Zakudya 9 zokhala ndi chitsulo

Ngakhale kudya chitsulo kumakhala kosavuta ngati mumadya nyama, popeza nyama imodzi imatha kuwerengera gawo lalikulu la RDA yanu, kukwaniritsa zomwe mukufuna kukwaniritsa ndizotheka kwambiri pakudya zakudya zosiyanasiyana zopangidwa ndi chitsulo. Izi ndi zakudya zabwino kwambiri zoperewera magazi m'thupi.



1. Nyama yofiira

Nthawi yophika hamburger-imodzi mwazinthu zabwino kwambiri za heme ndi nyama yofiira. A Kutumiza magalamu 112 Ng'ombe yopanda nthaka imakhala ndi 2.7 mg yachitsulo, kapena 15% yazomwe zimalimbikitsa tsiku lililonse. Chitsulo cha heme mu nyama yofiira chimapangitsanso kuyamwa kwa chitsulo chosapanga kanthu kuchokera ku zakudya zina zomwe zimadyedwa nthawi yomweyo, monga masamba obiriwira.

2. Nyama ya thupi

Itha kukhala nthawi yokometsera zakudya zanu ndi nyama zina. Zakudya zomwe zimangonyalanyazidwa, monga chiwindi ndi impso, ndizodzaza ndi chitsulo. Katemera wokwanira 3 wowonjezera chiwindi amalemera 5 mg yachitsulo, kapena pafupifupi gawo limodzi mwa magawo atatu a zomwe mumadya tsiku lililonse.



3. Zakudya Zam'madzi

Ngati mumakonda nsomba, muli ndi mwayi. Sikuti imangomva kukoma kokha, komanso ndi gwero lolemera lachitsulo la zakudya zoperewera magazi. Oyster ndi mussels ndizitsulo zambiri, koma scallops ndi sardines sizikubwerera m'mbuyo.

4. Nyama yakuda yakuda

Pankhani ya nkhuku, musayembekezere mpaka Thanksgiving kuti musangalale ndi Turkey. Nyama yakuda kuchokera ku mbalameyi ndi nsonga zachitsulo, zolemera mkati 1.04 mg pa magalamu 100 akutumikira.



5. Mwanawankhosa

Ngati mungafune kusintha mayendedwe kuchokera pa steak wamba, sankhani tchipisi tankhosa. Magalamu 100 okha a mwanawankhosa amakhala ndi 1.6 mg yachitsulo.

6. Sipinachi

Msuzi wobiriwira kwambiri amakhala ndi chitsulo chachikulu — 100 mg imapereka chitsulo cha 3.18 mg. Ngakhale izi zimamveka ngati sipinachi yambiri, ndiwo zamasamba zimafota kwambiri zikangophika.



7. Masamba

Sikuti amangokhala okonda ndalama zokha, koma nyemba ngati mphodza, nsawawa, ndi nyemba ndizolemera zachitsulo, zakudya zopanda nyama zomwe ndizopangira chitsulo chopangira magazi m'thupi.

8. Tofu

Uwu ndiye chisankho chokhazikika kwa omwe amadya chomera omwe akufuna kuwonjezera chitsulo chawo, monga gramu 100 yotumizira tofu mapaketi mu 5.4 mg wachitsulo.

9. Zakudya zolimbitsa kapena zopindulitsa

Zakudya monga mkate, chimanga cham'mawa, ndi oatmeal nthawi zambiri zimalimbikitsidwa ndi michere monga chitsulo. Izi zitha kukhala chodzaza chitsulo chabwino kwa anthu omwe akuvutika kudya zakudya zokwanira ndi chitsulo mwachilengedwe.

Kuchuluka mayamwidwe mu zakudya m'thupi

Kusakaniza ndi zakudya zofananira kumatha kukulitsa kuyamwa kwanu kwa chitsulo. Nthawi zonse ndimalimbikitsa makasitomala anga kuti azigwiritsa ntchito vitamini C, Beil amafotokoza. Izi zitha kukhala zophatikizika ndi steak ndi broccoli kapena tsabola, kukhala ndi sipinachi ndi saladi wa zipatso, kapena kumwa madzi a lalanje ndi phala lanu lam'mawa. Vitamini C imagwira chitsulo chosasunthika ndikusunga mu mawonekedwe omwe amalowetsedwa mosavuta mthupi lathu.

Ndipo ngati mumakonda khofi ndi kadzutsa, itha kukhala nthawi yoti musinthe chizolowezi chanu. AKutulutsa khofi ndi tiyi ndi chakudya kudzakhalanso kofunikira chifukwa izi zitha kuchepetsa kuyamwa kwachitsulo kwambiri,Beil akuti. Mkaka, caffeine, calcium, ndi maantacid zimatha kusokoneza mayamwidwe azitsulo.

Nthawi yoti muwonane ndi dokotala

Ngati mukuganiza kuti mutha kukhala ndi chitsulo chochepa kwambiri kapena kuchepa kwa magazi m'thupi, ndibwino kuti muwone zaumoyo wanu kuti ayang'ane mayendedwe azitsulo zanu. Kutengera momwe magawo anu alili, kusintha kwa zakudya zanu ndi kuchuluka kwazitsulo kumatha kukhala kokwanira.

Koma ngati chithandizo chambiri ikufunika, zowonjezera m'kamwa zachitsulo Ndi njira yoyamba yothandizira ndi akatswiri ambiri azaumoyo. Kwa anthu ambiri omwe ali ndi vuto loperewera kwa magazi m'thupi, chitsulo cham'kamwa chitha kukhala chokwanira, Dr. Kwa akuluakulu, 100 mpaka 200 mg ya chitsulo tsiku ndi tsiku ndiyeso yanthawi zonse, ndipo ndibwino kuti muziphatikiza zowonjezera ndi chakudya kuti muchepetse vuto lakumimba.

Komabe, zowonjezera pakamwa sizingagwire ntchito kwa aliyense amene ali ndi vuto la kuperewera kwachitsulo. Odwala ena, chitsulo cham'kamwa chimatha kuyambitsa zovuta zina, monga nseru komanso kupweteka m'mimba, atero Dr. Martin. Chitsulo cham'kamwa chimalephera kukwaniritsa yankho lokwanira chifukwa chimbudzi chimakhala chovuta kuchigwira. Ngati zowonjezera zowonjezera zazitsulo zikulephera, chitsulo cholowa mkati chimatha kuperekedwa m'malo mwake.

Kuperewera kwa magazi m'thupi kwachitsulo kumafunikira chisamaliro chosalekeza chotsimikizira kuti ma iron amafika ndikukhala pomwe amafunikira, zomwe zimadalira momwe wodwalayo alili komanso zina. Zitha kutenga nthawi kuti mufike pamlingo woyenera, chifukwa chake khalani oleza mtima ndipo kumbukirani-sikumachedwa kwambiri kuyamba kuwonjezera zakudya zowonjezera zachitsulo pazakudya zanu.