I-iron kusuka ekubukeni kwezokwelapha iyimbonakalo ebaluleke kakhulu, edlala indima eqinile empilweni yabantu. Umsebenzi wayo obaluleke kakhulu ukubandakanya ukuhlelwa kwamaprotheni, ngokuhlanganisa umoya we-oksijeni, i-hemoglobin kanye ne-myoglobin emzimbeni, nokuhlinzeka ngezinqubo zokusebenzisa umzimba. Izinsimbi ze-iron zibalulekile ekusebenzeni okujwayelekile kwesimiso somzimba sokuzivikela, ikakhulukazi ezingeni leselula. Ngokuhlanganiswa namaminerali akhona emzimbeni womuntu, ngezinga elincane, insimbi inomthelela omuhle kakhulu. Ulwazi oluthe xaxa mayelana nendima yensimbi emzimbeni womuntu, lapho lena yinsimbi eningi kakhulu engayithatha nokuthi ingcono kangakanani ukufana, funda ngezansi.
Okuqukethwe kwensimbi emzimbeni
Ngokujwayelekile, umzimba omdala uqukethe 4 kuya ku-5 g wensimbi. Mayelana no-1 mg. ngosuku nsuku zonke "ushiya" ngenxa yokwehliswa kwemvelo kwamangqamuzana avela ebusweni nasesikhunjeni samangqamuzana, kufaka hlangana nomuthi wesisu. Ukujikeleza kokuya esikhathini kwabesifazane ngaphambi kokuya esikhathini sokuya esikhathini kukhulisa ukulahlekelwa yensimbi ku-2 mg.
Kuyaziwa ukuthi ayikho indlela yokuphila yemigomo yensimbi emzimbeni. Esikhathini sokuhlelwa kwezinqubo zokuncibilika kwensimbi, izitolo zalo emzimbeni womuntu zilawulwa futhi ibhalansi ye-microelements igcinwa ngokunembile ngokucophelela. Kodwa lokhu kungukuthi lowo muntu uphephile ngokuphelele. I-Iron - isici se "whimsical", futhi okuqukethwe kwayo ngokuqondile kuxhomeke esimweni jikelele somzimba. Kodwa, futhi ngokuphambene nalokho.
Iyini i-dose yansuku zonke ephakanyisiwe?
I-dose yansuku zonke enconyiwe yensimbi yabafana abaneminyaka engama-14 kuya kweyishumi nane ngu-11 mg. ngosuku, nangamadoda amadala kusukela eminyakeni engu-18 kuya kweyama-70, wehla ku-8 mg. ngosuku. Emantombazaneni aneminyaka eyi-14 kuya kweyishumi nane, okuqukethwe kwe-iron ku-15 mg. ngosuku, abesifazane besukela eminyakeni engu-18 kuya kweyama-50, umthamo ukwandisa ufike ku-18 mg., futhi kwabesifazane ama-50 no-8 mg. kuyokwanela.
Kodwa-ke, kufanele kuqashelwe ukuthi ingxenye encane kakhulu yensimbi efika kithi ngokudla idonswa ngokuphelele. Ngaphezu kwalokho, le nzuzo ayihlali njalo. Ngaphezu kwalokho, kunezici ezihlukahlukene eziphazamisa inqubo yokwamukela insimbi. Isibonelo, ukungena kwe-vitamin C kunendima ebalulekile ekusungulweni kwensimbi. Imicu ye-protein yamasipha (ekudleni kwezinhlanzi nezinkukhu), esetshenziselwa ngisho nangamanani amancane, iqukethe izinto ezandisa ukondla kwensimbi ekudleni. Ngakolunye uhlangothi, kwaziwa ukuthi insimbi ekudleni yimihlobo emibili: i-hemativistic non-heme. Umthombo we-hemativnogo iron - lokhu ikakhulukazi izinkukhu nezinhlanzi, kutholakala ngokushesha kakhulu. Futhi, emnyama umbala wenyama, insimbi eyengeziwe iqukethe. I-nonhematic iron itholakala ekudleni okufana nesinkwa, ilayisi, imifino kanye namaqanda. Ukwamukelwa kwensimbi nakho kuthinteka ekusetshenzisweni kwenyama kanye nokudla okwanele ku-vithamini C. Ukudla okunye, njengekhofi, itiye, isipinashi, ushokoledi. Ukudla okune-fibre - amaprotheni we-soy, i-wheat bran kanye nama-alginate (isobho esheshayo, i-ayisikhilimu, ama-puddings nama-creams) aphazamisa inqubo yokumamatheka kwe-microelement. Kodwa-ke, ngokuhambisana nenyama noma ukudla okunevithamini C, umphumela wabo omubi unciphile kakhulu. Ukwamukelwa kwensimbi nakho kungalimaza uma uthatha imithi ethile, njengama-antibiotic kanye nama-antacids.
Imithombo eyinhloko yensimbi
Phakathi kwemikhiqizo yokudla, "abaholi" ngokuqukethwe kwensimbi yilezi: isibindi, ingulube, izinso, inyama ebomvu, amavithamini ahlotshiswe ngamabele kanye nemikhiqizo yokubhaka, izinkukhu, amaqanda, ijusi, umlimi, umquba, izithelo, omuncu, imifino namahlamvu aluhlaza okomnyama.
Uhlu lokudla olunezinsimbi
Uhlobo lokudla | umthamo | insimbi | ama-kilojoule |
izinyosi zezinso | 1 inkomishi | 15 mg | 612 |
uphizi | 1 inkomishi | 12.5 mg | 728 |
ama-soybean | 1 inkomishi | 9 mg | 376 |
iklabishi | 1 kachan | 5 mg | 227 |
isipinashi | 500g | 9 mg | 75 |
i-broccoli | 500g | 5 mg | 170 |
Imisebenzi ebaluleke kakhulu yensimbi emzimbeni
Mayelana nokuthi indima idlala yinsimbi emzimbeni womuntu, ungatshela amaphuzu ambalwa:
- I-iron yingxenye ebalulekile ye-enzyme eminingi namaprotheni;
- Ubamba iqhaza ekwakheni amangqamuzana egazi abomvu kanye nokunikezwa kwe-oksijini kuzicubu nezitho;
- Idlala indima ebalulekile ekukhuleni komzimba;
- Ukwandisa ukumelana komzimba futhi ulwa ngempumelelo nezibonakaliso zokucindezeleka nokucindezeleka;
- Kuvimbela ukukhathala futhi kuthuthukise isikhumba ngisho nokubala.
Ukuqhathanisa okubili ukuntuleka nokudlula ngokweqile
Izimpawu ezivame kakhulu zokuntuleka kwensimbi yizi:
1. Ukuzwa ukhathala ngenxa ye-anemia (isimo esibangelwa ukungabi nensimbi). Kuvame ukwenzeka ngokunyuka kwezidingo zomzimba ngokubambisana nokungenwa okwanele kwensimbi. Isibonelo, ekukhulelweni, kanye nasezintwaneni ezinezinyanga ezingu-6 kuya kwezingu-18.
2. Isikhumba esiphezulu.
3. Ukuqokwa.
4. Izipikili eziphukile namazinyo abuthakathaka.
Ukungabi nensimbi kuyinkinga enkulu, ngakolunye uhlangothi, ukugqithisa kwayo kungabangela ubuthi. Izinto ezinjalo zingavamile kakhulu, kepha zingavela ngokusetshenziswa kwezithasiselo zokudla, nge-hemochromatosis - ukwephulwa kwensimbi yesimiso emzimbeni. Insimbi eyengeziwe iholela ekulimaleni kwesibindi, izinso nobuchopho.
Kumele kuqashelwe ukuthi amanani angaphezu kuka-100 mg. usuku lungabangela ukukhathala, ukulahlekelwa isisindo nokuphazanyiswa emsebenzini wesimiso senhliziyo. Yikuphi okusho ukuthi izithako zokudla okunomsoco onokwensimbi kufanele kube okungafani ngokuvumelana nodokotela!
Izinto ezimelela ingozi engenzeka
Okokuqala akungabazeki ukuthi ukudla okungalungile, okuyinkinga evamile kubantwana nakubantu abadala. Kodwa izingane zisengozini ikakhulukazi eminyakeni yobushakathaka, lapho ukudla okunemfashini kuzwakala, kodwa bafuna ukuhlangabezana nezindinganiso futhi balwele ukulinganisa okuhle. Ukungabi nalutho kwezakhi zokudla kuleso sidlo kuhlanganisa ukuphazamiseka kokukhula nokuya esikhathini. Abantu abenza imifino bangase babhekane nobunzima ekutholeni izinto zensimbi. Ngendlela efanele, kukhona imikhiqizo eminingi yokusanhlamvu, amantongomane kanye nobhontshisi kwimenyu yansuku zonke. Ukukhulelwa kungenye into engozini, ngakho-ke owesifazane ophethe umntwana udinga ukuzinikela ekusebenziseni ukudla okucebile ngensimbi ukuvikela ingane yakho ekudleni kwe-anemia. Izici ezizithobayo eziholela ekuswelekeni kwensimbi, zihlanganisa nokulahlekelwa okukhulu kwegazi ngesikhathi sokuya esikhathini, ngokunikela ngegazi, ukuncelisa, njll.
Ukuntuleka kwe-iron kuvame kakhulu kubantu besifazane abaneminyaka yobudala yokubeletha kunamadoda anesifo esincane kakhulu sensimbi. Ukuntuleka kwe-Iron, njengoba umthetho, kuhlotshaniswa nokuvikeleka okunciphisa umzimba kanye nobuthakathaka bomzimba, kunciphise ukuhlushwa nokusebenza kwengqondo kwamasosha omzimba.
Ukudla okunhlobonhlobo okunokuqukethwe okwanele kwemikhiqizo yokudla yemvelaphi yezilwane, imifino nezithelo kunganikeza isethi edingekayo yensimbi. Ngesikhathi sokukhulelwa, owesifazane udinga ukudla ama-micronutrients kanye nezithako zokudla okunomsoco ngevolumu kabili. Ukudla okunomsoco kwabesifazane abakhulelwe nabangelapheki kuyisidingo sokondla okufanele izingane nezinsana, kanti futhi kuyindlela enhle yokuvimbela ukuthuthukiswa kokuntuleka kwe-anemia yensimbi.