Ukudla Okushoda Nge-Iron: Ukudla Okufanele Ukudle Futhi Ugweme

Ubuwazi ukuthi ukuntuleka kwe-iron kuthinta izigidi zabantu emhlabeni wonke? Lokhu kuphazamiseka komsoco okuvamile kungaholela ekukhathaleni, ubuthakathaka, nezinye izinkinga zempilo. Ukudla ngenxa yokuntuleka kwe-iron kubalulekile ekulawuleni nasekuvimbeleni lesi simo. Ukwenza izinqumo ezinolwazi ngalokho esikudlayo kungakhuphula amazinga ensimbi futhi kuthuthukise inhlalakahle yethu iyonke. Ukuqonda ukudla okungcono kakhulu ongakudla ngenxa yokuntuleka kwe-iron kuyisihluthulelo sokubhekana nale nselele yomsoco. 

Lo mhlahlandlela uzohlola ukudla okuntuleka kwe-iron okufanele ukudle kanye nalokho okufanele ukugweme, unikeze izeluleko ezisebenzayo mayelana nokudla okunomsoco okuntula i-ayoni. Sizoxoxa ngokuthi ukudla kanye nokuntuleka kwe-iron kuxhunyaniswa kanjani futhi sikunikeze amathiphu okufaka ukudla okune-iron ekudleni kwakho kwansuku zonke. 

Yikuphi Ukudla Okufanele Ukudle Ngokuntuleka Kwe-ayoni

Ukudla okunothe nge-ayoni kudlala indima ebalulekile ekubhekaneni nokuntuleka kwe-iron. Izinhlobo ezimbili zensimbi zitholakala ekudleni: i-haem iron ne-non-haem iron. I-haem iron, umzimba oyimunca kalula, ivela emithonjeni yezilwane. I-non-haem iron, etholakala ekudleni okusekelwe ezitshalweni, iyinselele kakhulu ukuba imunce umzimba.

Kulabo abafuna ukukhulisa ukudla kwabo okusansimbi, nazi izinketho zokudla ezinhle kakhulu:

• Inyama Nenyama Yenkukhu: Inyama yenkomo, iwundlu, ingulube, inkukhu ne-turkey kuyimithombo ecebile ye-haem iron. Inyama yezitho ezifana nesibindi nezinso ine-ayoni ephezulu kakhulu.
• Ukudla kwasolwandle: I-Salmon, ama-sardine, i-tuna, ama-shrimp, ama-clams, nama-oyster ahlinzeka ngenani elikhulu le-haem iron.
• Imithombo Yensimbi Esekelwe Ezitshalweni: Kulabo abalandela ukudla okusekelwe ezitshalweni, imithombo emihle yensimbi engeyona i-haem ihlanganisa:
  • Isinkwa esiqiniswe ngensimbi kanye nezinhlamvu zasekuseni
  • Amantongomane nembewu, ikakhulukazi imbewu yamathambo kanye nama-cashews
  • Izithelo ezomisiwe njengezithelo zomisiwe namabhilikosi
  • I-Wholemeal pasta nesinkwa
  • Imifino efana nobhontshisi wezinso, uphizi, nodali
  • Imifino emnyama, enamaqabunga njenge-broccoli, i-kale, nesipinashi
  • Tofu

Kubalulekile ukuqaphela ukuthi abadla ezitshalweni bangase badinge ukudla cishe u-80% we-iron ngaphezulu ukuze bahlangabezane nezidingo zabo zokudla ngenxa yezinga eliphansi lokumuncwa kwe-non-haem iron.

• Imithombo kaVithamini C: Ukumatanisa imikhiqizo yokudla okunothe ngensimbi novithamini C kubalulekile ekwandiseni ukumuncwa kwensimbi. Imithombo emihle kavithamini C ihlanganisa:
  • Izithelo ezisawolintshi (amawolintshi, ulamula)
  • amajikijolo
  • Izithelo ze-Kiwi
  • Amakhabe
  • Imifino enamahlamvu aluhlaza
  • I-Bell pepper
  • utamatisi

Ukudla lokhu kudla okunothe nge-vitamin C kungaphekwa futhi ngesikhathi esifanayo nokudla okunothe ngensimbi kungathuthukisa kakhulu ukumuncwa kwe-iron. Ukuphuza ijusi yewolintshi ngokudla noma ukuthatha isithasiselo sikavithamini C nakho kungasiza.

Ukuhlanganisa imithombo ye-iron ehlukene ekudleni kunenzuzo ekutholeni okusansimbi okuphelele. Isibonelo, ukubhanqa inyama nemifino eluhlaza noma ukwengeza imbewu namantongomane esaladini kunganikeza ingxube enhle ye-haem ne-non-haem iron. Khumbula, umzimba udonsa okusansimbi emithonjeni yezilwane ngokuphumelelayo kunasemithonjeni yezitshalo, ngakho labo abalandela ukudla okusekelwe ezitshalweni kungase kudingeke bakunake kakhulu ukudla kwabo okusansimbi.

Yikuphi Ukudla Okufanele Ukugweme Ngokuntuleka Kwe-ayoni

Abantu bangakwazi ukwandisa ukudla kwabo okusansimbi futhi bathuthukise amazinga abo ensimbi ngokuqonda ukuthi yiziphi izinto okufanele zikhawulelwe noma zizigweme, njenge:

• Ukudla okunothe nge-calcium kungaphazamisa ukumuncwa kwensimbi, ikakhulukazi uma kudliwe ngobuningi. Izinto zobisi njengobisi, ushizi, kanye iyogathi aqukethe amazinga aphezulu e-calcium. Okunye ukudla okunothe nge-calcium kubalwa osardine, imifino eluhlaza enamahlamvu, i-salmon, i-tahini, nejusi yewolintshi eqinisiwe. Ukusebenzisa lokhu kudla ngokuhlukene nokudla okunothe nge-ayoni kubalulekile ekwandiseni ukumuncwa kwe-ayoni, cishe cishe ihora phakathi.
• Ama-tannins, atholakala ekudleni naseziphuzweni ezihlukahlukene, anganciphisa kakhulu ukumuncwa kwensimbi. Ikhofi, itiye (ikakhulukazi itiye elimnyama), iwayini elibomvu, nobhiya kuqukethe inani elikhulu lama-tannins. Lezi zinhlanganisela zinganciphisa ukumuncwa kwe-iron ngokufika ku-90% ku-cocoa namatiye athile futhi kufike ku-60% wekhofi. Nakuba lezi zinto kungafanele zisuswe ngokuphelele ekudleni komuntu, ukugwema ukuzidla ngokudla okune-iron kuyancomeka.
• Amaqanda nemikhiqizo yesoya nakho kungavimbela ukumuncwa kwensimbi. Iprotheyini ku amaqanda, ikakhulukazi i-phosvitin, inganciphisa ukumuncwa kwensimbi kufika ku-28%. Ubhontshisi wesoya kanye nemikhiqizo efana nobisi lwesoya, i-tofu, ubhontshisi we-edamame, kanye ne-tempeh nakho kungavimba ukumuncwa kwensimbi emzimbeni.
• I-Phytates, noma i-phytic acid, etholakala ekudleni okuningi kwezitshalo, ingabopha insimbi futhi ivimbele ukumuncwa kwayo. Okusanhlamvu okuphelele, okusanhlamvu, amantongomane, nembewu kuqukethe ama-phytates. Nakuba lokhu kudla kunomsoco, ukulinganisa ukudla kwakho nokudla okune-iron kubalulekile.
• Ukuphuza kakhulu utshwala kungacindezela ukukhiqizwa kwamangqamuzana egazi futhi kubangele ukungahambi kahle kwesakhiwo okuvimbela ukuvuthwa kwamaseli asebenzayo. Lokhu kungakhuphula ukuntuleka kwe-iron futhi kufanele kugwenywe.

Ngokuqaphela lezi zici zokudla, abantu bangaphatha ngempumelelo amazinga abo okusansimbi futhi basekele impilo yabo yonke.

Isiphetho

Ukudla okunomsoco, okunomsoco kudlala indima ebalulekile ekulawuleni ukuntula okusansimbi. Abantu bangakhuphula amazinga abo okusansimbi ngempumelelo ngokuhlanganisa ukudla okune-iron okuhlukahlukene futhi bakubhangqe nemithombo kavithamini C. Kubalulekile futhi ukuqaphela ukudla okuvimbela ukumuncwa kwe-iron, njengalokho okune-calcium eningi noma ama-tannins, futhi ukudle ngokuhlukana nokudla okunothe ngensimbi.

Ukulawula ukuntuleka kwe-iron ngokudla kuba nomthelela omkhulu empilweni kanye nokuphila kahle. Nakuba ukushintsha ukudla kungenza umehluko omkhulu, ukubonana nodokotela ukuze uthole iseluleko esiqondene nawe kubalulekile. Bangakwazi ukuqondisa indlela engcono kakhulu yokubhekana nokuntuleka kwe-iron, okuhlanganisa ukuguqulwa kokudla, izithasiselo, noma ezinye izindlela zokwelapha njengoba kudingeka. Khumbula, ukudla okuhlelwe kahle kuyithuluzi elinamandla lokuthuthukisa amazinga ensimbi kanye nempilo yonke.

Dt. I-Sushma

Udokotela Wokudla kanye Nokudla Okunempilo