I-Iron Rich Foods: Ukudla Okunempilo Okuphezulu E-ayoni

I-ayoni ingesinye sezakhi ezibalulekile ezidingekayo emizimbeni yethu ukuze sigcine imisebenzi ethile ebalulekile. Ukuba isakhamzimba esibalulekile kusho ukuthi imizimba yethu ayikhiqizi noma ayinaso ngokwemvelo, ngakho kufanele sithole inani elidingekayo lalesi sakhi ekudleni. I-ayoni ibaluleke kakhulu emizimbeni yethu ekuthwaleni umoya-mpilo kuwo wonke umzimba njengoba kuyiwona oyinhloko ingxenye ye-hemoglobin. Inemisebenzi eminingana ebalulekile emzimbeni wethu. Kunokudla okuningi okune-iron ukwenezela isidingo semizimba yethu yako.

Izinhlobo Zensimbi Etholakala Ekudleni

Ukudla okunothe ngensimbi kunezinhlobo ezimbili zensimbi: i-heme ne-nonheme iron.

1. I-Heme iron: Imuncwa kangcono ngumzimba futhi ivame ukutholakala kuyo ukudla okusansimbi njengesibindi, inyama yenkukhu, nokudla kwasolwandle.

2. I-iron engeyona insimbi: Imithombo yokudla okusansimbi engavamile ihlanganisa okusanhlamvu, imbewu, amantongomane, imifino ethile, nemithombo eqinile njenge-tofu, isinkwa, okusanhlamvu, nokusanhlamvu.

Kungani Iron Ibalulekile?

Insimbi ingenye ebaluleke kakhulu izakhi ezibalulekile edingwa umzimba ukuze uqhubekisele phambili ukusebenza okuvamile kwezinqubo ezithile zomzimba, njengokwenza kube lula ukuthuthwa komoyampilo usuka kumangqamuzana abomvu egazi ngokuwuthwala usesimweni se- haemoglobin. I-ayoni ibalulekile futhi ekukhuleni okunempilo nokusebenza kobuchopho, kanye nasekukhiqizeni amaseli namahomoni emzimbeni.

Inani le-iron elinganele emzimbeni lidala isimo sezempilo esaziwa ngokuthi i-anemia. I-anemia ingesinye sezimo zezokwelapha ezivame kakhulu abantu abaningi emhlabeni jikelele, ikakhulukazi abesifazane abasesikhathini. Ukuntuleka kwe-iron ekudleni kungaholela ekutheni inani elanele lomoya-mpilo lidluliswe lisuka kumangqamuzana egazi abomvu liye kwezinye izingxenye zomzimba, okuholela ezimpawu zobuthakathaka, ukukhathala, isiyezi, nokuba nekhanda elilula. Ukwengeza, i-anemia ingaholela kwezinye izinkinga zempilo, njengobunzima bokugcina ukushisa komzimba, ukuphaphatheka kwesikhumba, ukuvuvukala kolimi, nekhanda elibuhlungu.

Uhlu Lokudla Okunothe Ngensimbi

I-ayoni ingatholakala ekudleni nasezithelweni eziningi ezinothe ngensimbi. Nalu uhlu lokudla okuhle kakhulu okuqukethe i-ayoni:

Isibindi nezinye izinyama: Inyama yenkukhu nezilwane zasolwandle iphezulu ngensimbi. Kubandakanya umthombo wamaprotheni ekudleni ukwandisa i-iron emzimbeni kungaba yinzuzo. Lokhu kubandakanya:

• Inyama yenkukhu
• Izikhalazo
• amaqanda
• inyama yemvu
• Ham
• igalikuni
• Isibindi
• Izinhlanzi
• I-scallop 

Ukudla okunothe ngensimbi kanye nezinketho zemifino

Kunemithombo eminingi yokudla okune-ayoni ephezulu njengengxenye yokudla kwemifino. Imifino, izithelo nemifino enothe ngensimbi, imikhiqizo yobisi, njll., ingathathwa ukuze yanele ukudla okune-iron okwanele ukukhetha imifino.

Imifino okuyimithombo yokudla okusansimbi ihlanganisa:

• Uphizi nobhontshisi (ubhontshisi wezinso noma i-rajma, nobhontshisi wesoya)
• Udali
• I-Peas
• Tofu

Ukudla okungcono kakhulu okune-iron okungadliwa nsuku zonke kungatholakala ngokudla isinkwa nokusanhlamvu, okungase kuhlanganise:

• Ukudla okunothiswe nge-ayoni njengesinkwa esimhlophe, irayisi, ne-pasta
• Imikhiqizo kakolweni
• Izinhlamvu ze-Bran kanye ne-oat
• Isinkwa sikakolweni

Izithelo ezicebile nge-iron kanye nokudla okwandisa i-iron emzimbeni kufaka:

• Amakhiwane
• Izinsuku kanye omisiwe
• I-Mulberry
• Ama-olivi amnyama
• Prunes futhi thena ijusi

Ukudla okuntuleka kwe-iron okufanele kusetshenziswe nsuku zonke emifino kufaka:

• I-broccoli
• Imifino enamahlamvu aluhlaza okumnyama njengesipinashi nekale
• amazambane
• utamatisi
• Iklabishi kanye neBrussels amahlumela

Ukudla okungcono kakhulu kwe-iron kuhlanganisa nembewu namantongomane, njenge:

• I-Pistachios
• Amantongomane kaPine
• Imbewu yethanga
• Imbewu yefilakisi
• Imbewu yeSesame
• Ama-alimondi
• Amasheya
• Amantongomane aseMacadamia

Izingozi Ze-Iron Overdose

Nakuba i-iron ibalulekile emisebenzini ehlukahlukene yomzimba, kuhlanganise nokwakheka kwamangqamuzana abomvu egazi, ukugcwala okusansimbi kungase kubangele ubuthi, okwaziwa ngokuthi ukweqisa kwensimbi noma ubuthi bensimbi. Nazi ezinye izingozi kanye nezinkinga ezingaba khona ezihlobene nokusetshenziswa ngokweqile kwensimbi:

• Ukucindezeleka Kwesisu: Ubuthi bensimbi obuncane bungabangela izimpawu ezifana nesicanucanu, ukuhlanza, nobuhlungu besisu. Lezi zimpawu zingase zibe phakathi kwezimpawu zokuqala ze-iron overdose.
• Ukulimala Kwezitho Zangaphakathi: Ezimweni ezimbi kakhulu, ukweqisa kwensimbi kungaholela ekulimaleni kolwelwesi lwesistimu yokugaya ukudla, okuholela ekuphumeni kwegazi emathunjini futhi okungase kubangele ukulimala kwesikhathi eside esibindini nakwezinye izitho zomzimba.
• Ukushaqeka: Izinga le-ayoni eliphakeme kakhulu egazini lingaholela ekushayweni, isimo esisongela ukuphila lapho kunokugeleza kwegazi okwanele ukuhlangabezana nezidingo zomzimba.
• Ukwehluleka Kwezitho Eziningi: Ezimweni ezimbi kakhulu, ubuthi bensimbi bungabangela ukwehluleka kwezitho eziningi, kuhlanganise nesibindi, inhliziyo, nezinso.
• Ukufa: Ezimweni ezimbi kakhulu, ukweqisa kwe-iron kungabulala. Lokhu kungenzeka kakhulu uma kungafunwa ukunakekelwa kwezempilo ngokushesha.

Isiphetho

I-ayoni isakhi esibalulekile esibalulekile. Kubandakanya ukudla okune-ayoni ngokwemvelo nokudla okunothiswe ngensimbi kungasiza ekubhekaneni nokuntuleka kwe-iron futhi kuhlangabezane nesidingo somzimba sokusansimbi.

Imibuzo Evame Ukubuzwa

1. Yikuphi ukudla okune-ayoni ephezulu kakhulu? 

Ukudla okune-ayoni njengenyama engenawo amafutha, amantongomane nembewu, izithelo ezomisiwe, okusanhlamvu okunensimbi nesinkwa, imifino enamahlamvu aluhlaza, nemidumba kuphakathi kwemithombo engcono kakhulu yokudla okunensimbi.

2. Ngingawanyusa kanjani amazinga ensimbi ngokushesha? 

Ukudla ukudla okunothe ngensimbi nokudla okunothe ngensimbi njengenyama engenawo amafutha, ukudla kwasolwandle, okusanhlamvu, amantongomane nembewu, izithelo, nemifino kuyisinqumo esihle sokwandisa amazinga ensimbi emzimbeni.

3. Yiziphi izithelo ezinensimbi ephezulu? 

Ukudla okune-ayoni okucebile nezithelo ezifana nezinsuku, omisiwe, ama-prunes, ama-mulberry, neminqumo emnyama yizindlela ezingcono kakhulu zokwandisa insimbi.