Malangizo Othandiza Anthu Amene Ali Pangozi Yaikulu Yoperewera kwa Iron
Ana ndi achikulire omwe ali ndi matenda a Celiac ali pangozi ya kusowa kwachitsulo kapena kuperewera kwa chitsulo cha anemia (IDA), mtundu waukulu kwambiri wa kusowa kwa chitsulo. Chitsulo chakudya chimaphatikizidwa makamaka m'matumbo apamwamba, gawo lomwelo la m'matumbo lawonongeka ndi gluten.
Kuperewera kwa chuma ndizosowa kwambiri m'thupi ndi ana, ndipo amayi okalamba ali ndi chiopsezo chachikulu chachitsulo chachitsulo.
Kutaya magazi m'thupi kumachitika pamene thupi liribe chitsulo chokwanira kuti apange maselo ofiira a thanzi.
Iron ndi mbali ya "hemoglobin," yomwe imatulutsa mpweya m'magazi. Ndikofunika kutumiza mpweya ku maselo, mphamvu ya kagayidwe ka mphamvu, kukula kwa umunthu, kubereka komanso chitetezo cha mthupi.
Ana ndi akulu omwe ali osowa chitsulo amavutika chifukwa cha kutopa, chiopsezo cha matenda akuluakulu, kufooka, kuyamwa mosavuta, amakhala ndi chizoloŵezi chokhala otsika ndipo amakhala ndi vuto loyang'ana lomwe lingapangitse kulemala.
Ku United States ndi Europe, ufa wa tirigu umakhala wotetezedwa (wopindulitsa) ndi chitsulo kuti upangidwe kwa chitsulo pamene tirigu akufera. Koma mavitamini ochepa kwambiri a gluten ndi nyonga zimakhala ndi chitsulo.
Kusagwiritsa Ntchito Chitsulo
Pali mitundu iwiri ya zitsulo mu zakudya - chitsulo cha "heme" chimapezeka mu zinyama komanso "zitsulo zosagwiritsidwa ntchito" zomwe zimapezeka muzomera. Chitsulo chosungunuka bwino chimakhala chosungunuka kuposa chitsulo chosakhala chodzimitsa, ndipo kuyamwa kwa mitundu yonseyi kumapangidwanso ndi vitamini C..
Zakudya zambiri za vitamini C zimakhala ndi tsabola wobiriwira ndi wofiira, zipatso za citrus ndi timadziti, strawberries, raspberries, blueberries, cranberries, tomato, broccoli, ziphuphu za Brussels, kolifulawa, kabichi, sikwashi yamaluwa, masamba a masamba ndi parsley, mbatata, cantaloupe, papaya, mango, mavwende, ndi mananamira.
Chakudya Chabwino Chochokera ku Iron:
- Zakudya - ng'ombe, nkhumba, mwanawankhosa, chiwindi, ndi nyama zina
- Nkhuku - nkhuku, bata, Turkey, chiwindi (makamaka nyama yakuda)
- Nsomba - nsomba za m'nyanja, kuphatikizapo ziphuphu, mussels, ndi oyster, sardines, anchovies
- Mafinya a banja la kabichi, monga broccoli, kale, masamba a turnip, ndi makola
- Nthanga - nyemba zobiriwira, nyemba zobiriwira, nyemba zouma komanso nyemba zouma monga nyemba zoumba, nandolo zakuda, ndi nyemba zophika zam'chitini
- Mkate wopanda chotupitsa wosadetsedwa wa mkate ndi tirigu
Kuchokera: University of Maryland Medical Center - Matenda a Mwazi
Zitsulo Zambewu Zosamalidwa ndi Gluten ndi Njere Zachilendo:
1 chikho cha tirigu wofiira
- Amaranth 15 mg
- Teff 14.7 mg
- Mafuta 8.4 mg
- Quinoa 7.7 mg
- GF Oats 7.4 mg
- Millet 6 mg
- Buckwheat 3.7 mg
- Brown Mpunga 2.7
- White Rice 1.5 mg
Gwero: USDA-ARS Nutrient Data Laboratory
Zowonjezera Zakudya Zowonjezera Zakudya / Zowonjezera Chakudya Chakudya cha Iron (RDA)
- Makanda 7 - 12 miyezi .......... 11 mg
- Ana 1 - 3 zaka ......... 7 mg
- Ana 4 mpaka 8 .......... 10 mg
- Ana 9 mpaka 13 zaka .......... 8 mg
- Achinyamata 14 - 18 .......... Amuna 11 mg / Amuna 15 mg
- Achikulire 19 - 50 .......... Amuna 8 mg / Amuna 18 mg
- Akuluakulu 51 + .......... Amuna 8 mg / Amuna 8 mg
- Azimayi onse ali ndi zaka .......... 27 mg
- Amayi oyamwitsa 18 ndi achinyamata .......... 10 mg
- Azimayi obereketsa 19 ndi akulu .......... 9 mg
Kuchokera: USDA / IOM Chakudya Chakudya cha DRI Tables