Ukudla Okunothe Ngensimbi: Ukudla Okuyisi-9 Okupakishwe Nge-ayina

I-Iron (Fe) iyiminerali ebalulekile edingwa umzimba ukuze isebenze kahle. Ukudla Okuphezulu Okune-Iron-Rich kusiza ekukhiqizeni Amangqamuzana Egazi Abomvu (RBCs) aphakela umoya-mpilo ezingxenyeni ezihlukene zomzimba. Uma i-iron ishoda emzimbeni, kuzoholela ekulahlekelweni kwegazi, ubuthakathaka, izinhlungu zekhanda, ukucasuka, nesiyezi. Umuntu ojwayelekile udinga ukudla u-18 mg wensimbi nsuku zonke, kodwa imfuneko ingase yehluke kubantu beminyaka ehlukene.

Ukudla esikudlayo kunikeza insimbi ngezindlela ezimbili ezihlukene: i-non-heme ne-heme. I-Heme iron inikezwa ekudleni okufana nenhlanzi, izinkukhu nenyama. I-mineral imuncwa kalula kuleli fomu ngumzimba, futhi isiza ukukhulisa izinga lensimbi emzimbeni.

Olunye uhlobo lwensimbi engeyona i-heme luhlinzekwa ngokudla okusekelwe ezitshalweni njengemifino, amantongomane nezithelo. Ukumuncwa kwalolu hlobo lwensimbi akulula, kodwa ukudla ukudla okunovithamini C okucebile ngayo kungasiza ekumunceni.

Kufanele wengeze ukudla okune-iron ekudleni kwakho kwansuku zonke ukuze ube nempilo engcono. Ukudla okufanele ukufake ekudleni kwakho,

• Izithelo: Ama-mulberries neminqumo inokuqukethwe okuphezulu kwe-iron, futhi umuntu kufanele afake lezi zithelo ekudleni ukuze akhulise okuqukethwe kwe-iron. Ama-Olive nama-mulberry ahlinzeka ngamavithamini, i-fibre, kanye nezakhamzimba ezilungele impilo yenhliziyo. Lezi zithelo ziqukethe nama-antioxidants avikela umdlavuza, isifo sikashukela, nezinkinga zenhliziyo. Kufanele futhi ufake ihalananda, i-sapota, i-apula lekhastadi, kanye nekhabe ukuze ufeze izidingo zensimbi emzimbeni wakho.
• Zonke okusanhlamvu: Izinhlamvu eziphelele nazo zinenani eliphezulu lensimbi. Banikeza nezinye izinzuzo zezempilo, njengoba zisiza ekulawuleni uhlobo lwesifo sikashukela sohlobo 2, isifo senhliziyo, nokukhuluphala. I-Quinoa engenaGluten futhi ingumthombo omuhle kakhulu we-iron nezinye izinhlobo zezakhamzimba futhi igcina umzimba wakho unempilo. Ungakwazi futhi ukufaka ama-oats ukuze ufeze imfuneko yakho yansuku zonke yensimbi. Gwema ukudla okusanhlamvu okugayiwe ngoba amaminerali abalulekile namavithamini akhishwa ngesikhathi sokucutshungulwa kwawo.
• Imifino Enamahlamvu Aluhlaza: Imifino enamaqabunga aluhlaza njenge-Swiss curd, i-collard (uhlobo lweklabishi), isithombo sebhitrudi, nesipinashi iyimithombo ecebile yensimbi. Ungakwazi ukwengeza amafutha anempilo kanye nemifino eluhlaza ukuze usize umzimba wakho ukumunca ama-carotenoid.
• imidumba: I-Lentil ingumthombo omuhle we-ayoni, kanti ezinye izidumba ziyasiza ekwandiseni izinga le-ayoni emzimbeni wakho. Ungafaka uphizi, udali, ubhontshisi wesoya, kanye nophizi ukuze unikeze insimbi efanele emzimbeni wakho. I-legumes nayo iyimithombo emihle ye-magnesium, i-potassium, ne-folate. Zicebile ku-fiber futhi zisiza ukuzizwa zigcwele isikhathi eside. Lokhu kuzosiza ekunciphiseni ukudla kwekhalori futhi kuzokusiza ekwehliseni isisindo.
• Inyama ebomvu: Inyama ebomvu iwukudla okumangalisayo okunikeza i-heme iron emzimbeni futhi isiza ekwehliseni ukuntula. Abantu abane-anemia kufanele badle inyama ebomvu ukuze banikeze inani elanele lensimbi emzimbeni. Inyama ebomvu iwumthombo omuhle wamaprotheni, i-selenium, ne-zinc.
• Imbewu yethanga: Imbewu yethanga ibuye ibe umthombo omuhle wensimbi, i-zinc, i-manganese, novithamini K. Imbewu ibuye inikeze i-magnesium emzimbeni futhi isiza ekwehliseni isifo sikashukela. Ungadla imbewu yethanga noma nini ukuze unelise ukulamba kwakho futhi uthole i-ayoni oyidingayo.
• UBeetroot: Omunye umthombo omkhulu wensimbi kanye noVithamini C, obhekwa njengokudla okuhle kwe-anemia.
• I-Jaggery: I-jaggery iphenduka umthombo ocebile wensimbi esekelwe ezitshalweni, okufanele uwusebenzise esikhundleni sikashukela ocutshungulwayo. 
• Ubhanana (Ubhanana Oluhlaza): Nakuba ubhanana unothe nge-ayoni, kufanele kuqashelwe ukuthi oluhlaza afaneleka kakhulu ngezinga lokumunca insimbi ephakeme kunalawo aphekiwe.

Kanye nezinto zokudla ezingenhla, ama-rice flakes, Izithelo ezomile, nezigubhu kungumthombo omkhulu wensimbi futhi kufanele ufakwe ekudleni kwakho kwansuku zonke.

Izinzuzo Zensimbi

I-ayoni iyiminerali ebalulekile, futhi inezinzuzo eziningana zezempilo. I-ayoni isiza imizimba yethu ngale ndlela elandelayo,

1. Isiza Ukuqinisa Amasosha omzimba: I-ayoni iyadingeka ukuze kukhiqizwe amangqamuzana abomvu egazi asiza ukulungisa izicubu namaseli awonakele emzimbeni. Ngakho, insimbi iyadingeka ukuqinisa amasosha omzimba. Inani elanele lensimbi emzimbeni lisiza ekulweni nezifo. Ngakho-ke, kufanele udle inani elifanele le-iron ukuze uthuthukise amandla amasosha akho omzimba.
2. Ithuthukisa Amandla Emisipha: Ukuntuleka kwensimbi kunesibopho sokukhiqiza imisipha ebuthakathaka. Ukudla ukudla okune-iron kusiza ukunikeza umoya-mpilo ofanele emisipha. Ukuntuleka kwe-iron kungabangela ukukhathala kwemisipha nokuvuvukala. Ubuhlungu bemisipha bungalawuleka ngokwandisa ukudla okunothe ngensimbi.
3. Kuthuthukisa Umsebenzi WeBongo: Enye inzuzo ebalulekile yezempilo yensimbi ukuthi iyasiza ekuthuthukiseni ukusebenza kobuchopho. Ubuchopho budinga umoya-mpilo ukuze busebenze kahle kanye namazinga anele ensimbi emzimbeni asiza ekuthuthukiseni ukusebenza kobuchopho. Ngaphezu kwalokho, amazinga ensimbi eyanele emzimbeni ashukumisa ukujikeleza kwegazi okufanele.

Izimpawu zokushoda kwe-Iron

I-ayoni iyimaminerali ebalulekile edlala indima ebalulekile ekukhiqizeni amangqamuzana abomvu egazi nasekuthwaleni umoya-mpilo kuwo wonke umzimba. Ukushoda kwe-iron, okwaziwa nge-iron deficiency anemia, kungaholela ezinhlobonhlobo zezimpawu. Nazi ezinye izimpawu ezivamile zokuntuleka kwe-iron:

• Ukukhathala nobuthakathaka: Ukuzizwa ukhathele futhi untula amandla kuwuphawu oluvamile lokuntuleka kwensimbi. Umzimba udinga i-iron ukuze ukhiqize i-hemoglobin, ehambisa umoya-mpilo ezicutshini. Amazinga e-iron anganele angabangela ukwehla kokulethwa komoyampilo, okuholela ekukhathaleni nokuba buthakathaka.
• Isikhumba Esiphaphathekile: Amazinga e-iron aphansi angaphazamisa ukukhiqizwa kwamangqamuzana abomvu egazi, okuholela ekuphaphathekeni kwesikhumba, okuphawuleka ikakhulukazi ebusweni, izinzipho, nangaphakathi kwamajwabu amehlo angezansi.
• Ukuphelelwa umoya: Amazinga e-iron anganele angakhinyabeza amandla okuthwala umoya-mpilo egazini, kubangele ubunzima bokuphefumula, ikakhulukazi ngesikhathi sokuzikhandla ngokomzimba.
• Ikhanda elibuhlungu kanye nesiyezi: Ukungatholakali kwe-oxygen eyanele ebuchosheni ngenxa yamazinga e-iron aphansi kungaholela ekuphathweni kwekhanda, ikhanda elilula, nesiyezi.
• Izandla Nezinyawo Ezibandayo: Ukugeleza kwegazi okuncishisiwe kanye ne-oxygenation ebangelwa ukuntuleka kwensimbi kungabangela umuzwa wokubanda emaphethelweni, njengezandla nezinyawo.
• Izinzipho Eziqinile kanye Nokulahlekelwa Kwezinwele: I-ayoni enganele ingabangela izinzipho ezishwabene ezingase zibe mncane, zibe concave (i-koilonychia), noma zibe namagquma. Ukwengeza, ukulahlekelwa izinwele noma ukuncipha kungase kwenzeke ngenxa yezitolo zensimbi ezimbi.

Izimbangela zokushoda kwe-Iron

Izimbangela zokuntuleka kwe-iron zingahluka kodwa ngokuvamile zihlanganisa:

• Ukudla Okunganele: Ukudla ukudla okuncane okune-iron kungaholela ekuntuleni i-ayoni. Izidlo ezisekelwe ezitshalweni, isibonelo, zingadinga ukunakekelwa ngokucophelela ukuze kuqinisekiswe ukudla okusansimbi okwanele.
• Ukulahleka Kwegazi: Ukopha okungapheli noma ngokweqile kungaqeda izitolo zensimbi. Izimbangela ezivamile zihlanganisa ukuya esikhathini kakhulu, ukopha emathunjini (izilonda, ama-polyps, noma umdlavuza), noma ukunikela ngegazi njalo.
• Ukukhulelwa Nokuncelisa: Izidingo ze-iron ziyanda ngesikhathi sokukhulelwa nokuncelisa, futhi uma ukudla kungahlangabezani nesidingo, ukuntuleka kwensimbi kungenzeka.
• Izinkinga ze-Malabsorption: Izimo ezithile zezokwelapha ezifana nesifo se-celiac, isifo samathumbu okuvuvukala, noma ukuhlinzwa kwe-gastric bypass kungaphazamisa ukumuncwa kwensimbi emathunjini, okuholela ekuntuleni.

Isiphetho

Ukudla ukudla okunothe nge-iron kusiza ekugcineni amazinga e-ayoni anele emzimbeni wakho. Ngamafuphi, kusiza ukuthuthukisa amasosha omzimba, namandla emisipha, ukusebenza kobuchopho futhi kunikeza ezinye izinzuzo zezempilo emzimbeni. Ngakho-ke, qiniseka ukuthi uyengeza ekudleni kwakho okulinganiselayo noma uthintane nodokotela wakho ovela kwa Isibhedlela esingcono kakhulu seDietitian & Nutrition eHyderabad ngenani eliphelele olidingayo ngosuku.