Ukulwa nesifo segazi ekukhulelwe kunye nokutya kwakho
Ukuba uye wafumanisa ukuba unesinyithi esiphantsi okanye i-anemia ekukhuleleni kwakho, awuyedwa. Ngenxa yokunyuka kweemfuno kumzimba wesifazane kunye nokwanda kwimiqulu yegazi, i-anemia yimeko eqhelekileyo xa ukhulelwa.
Isinyithi esincinci sinokukwenza uzive ukhathele, ube nekhanda, utyumle , kwaye uneminye impawu ye-anemia. Ngokutya ukutya okunesityebi, unokukunceda ukukhusela okanye ukulwa nokukhulelwa kwegazi ekukhulelweni nasekuphumeni.
Kutheni ufuna i-Iron eyongezelelweyo
I-American College of Obstetricians kunye ne-Gynecologists (ACOG) igxininisa ukuba abafazi abakhulelweyo badla ukutya okunokulinganisela kwaye baqwalasela ngokukodwa iimfuno zemihla ngemihla ethile yezondlo. I-Iron kunye ne- folic acid ziphakathi kwezona zibalulekileyo.
Xa ukhulelwe, umzimba wakho udinga kabini isixa sensimbi njengoko kuqhelekileyo senza. Kungenxa yokuba isinyithi kubalulekile kwii-cells ezibomvu zamalungu omzimba wakho uya kudala umntwana. Iibomvu zegazi ezibomvu zithwala i-oksijini kwizitho zakho kunye nezicubu, kunye ne-fetus yakho.
Intsimbi ibalulekile ngokukhulelwa kwakho kodwa kubaluleke nakakhulu kwii-trimesters zokuqala neyesithathu. Ekubeni umzimba awuyi kuvelisa isinyithi, kufuneka uyifumane ekudleni kunye nokuxhaswa.
Ukutya okuTyebileyo
Ukutya okuqhelekileyo kwinyithi kunokuba luncedo kakhulu ekukhuseleni nasekunciphiseni iimpawu ze-anemia. Inzuzo yokufumana insimbi yakho ekudleni kukuba unokuyifumanisa ingcono kuneepilisi kunye nezinye izongezo.
Kwakhona akubanga imbandezelo yamathumbu emathunjini apho amanye amayeza angabangela.
I-ACOG icebisa ukuba abafazi abakhulelweyo banamathologram ama-27 (mg) yesinyithi nganye ngosuku. Kungaba nzima ukuyidla loo mali, nangona iYunivesithi yaseCalifornia yaseSan Francisco Medical Centre ichaza ukuba ukupheka kwintsimbi yentsimbi kunokunyusa insimbi ekudleni ngama-80 ekhulwini.
Ukubandakanya ukutya okulandelayo kwisondlo sakho yindlela efanelekileyo yokufikelela kwiinjongo zemihla ngemihla:
- Imnyama, imifuno eluhlaza, njengeipinashi, imifuno ye-collard, ne-kale
- Iziqhamo ezomileyo, kubandakanywa iibrikiti, iifumba, iinqabileyo, kunye namakhiwane
- Raspberries kunye neerberberries
- Sauerkraut
- Beet
- I Brussel ihluma
- Brocolli
- Iipatata
- Iibhontshisi, iipayi kunye neententili
- Amaqanda, ngakumbi i-yolk
- I-Blackstrap molasses kunye nezinye iishukela ezingazalwanga
- Inyama, ngokukodwa inyama ebomvu nesibindi, nangona ingulube, inkukhu, kunye negusha zilungile
- Intlanzi, iiflamm, kunye nee-oyster
- Tofu
- Ukutya okutya, okusanhlamvu kunye neepasta
- Oatmeal
- Isonka sonke seengqolowa
Indlela elula yokufumana isinyithi esithe xaxa kukutya ezimbalwa kwezo zokutya imihla ngemihla. Ngaba uyadla isaladi nge-lettuce ye-iceberg? Cinga ukutshintshela kwisiseko somntwana wesipinashi okanye imifuno exutywe ngamaphepha. Ngaba ufuna i-snack-me-up ntambama? Cinga ngeebhilikiti ezimbalwa ezomileyo.
Ukongeza isibini sesidonsa kwisidlo sakusihlwa kuya kuba luncedo. Ungaphinda ufefe iinqununu okanye iinqabileyo kwi-oatmeal yakho okanye uyifake kwi-mix mix. Ukutya ibhontshisi yeembotyi ubuncinane kanye ngeveki yinto enomdla-kungabizi, kulula, kwaye kukuhle kuwe.
Vegetarians
Ukuba ngumhlaza ekukhulelweni kulungile kakuhle. Nangona inyaniso yokuba umzimba uthatha imithombo yesilwanyana engcono kunezo zinto zityalo, akudingeki udle inyama ukuze ukwandise insimbi yakho.
Kunoko, ungakhetha naluphi na uhlobo lwezityalo ezikhankanywe, uqinisekisa ukuba udla ngaphezulu kwezi zinto kunokuqhelekileyo. Ukutya okuqulethe ingqolowa yengqolowa yinto efanelekileyo kunye nokutya izithelo zeeritrus eziphezulu kwi-vitamin C ziya kunceda ekukhutsheni umba.
Inyama
Ukuba unqwenela ukutya inyama kwaye ufuna ukuzongeza ngaphezulu kokutya kwakho, inyama ebomvu iya kunika insimbi enkulu. I-caveat apha kukuba akufanele ulandele i-steak yakho okanye ezinye izidlo ezingavumelekanga ngexesha lokukhulelwa. Oku kunokwandisa umngcipheko we-trichinellosis, isifo esibangelwa yimifuno engavamile kodwa into eyaziwayo.
Nangona inyama yindawo eninzi yentsimbi, iindidi zibalulekile.
Zama ukudla ukutya okunesityebi esinesityebi ngasinye kwisityalo kunye nosuku lokuqinisekisa ukuba ufumana imali eninzi yazo zonke iintlobo zentsimbi.
Ukwandisa ukuKhutshwa kweNsimbi
Unako ukwandisa inani lesinyithi umzimba wakho uthatha ngokutya ukutya okunesitye kunye ne-vitamin C. Cinga ngokutywa kweziqhamo ezifana nee-oranges okanye ukongeza utamatisi kwizidlo zakho rhoqo. Nangona kunjalo, kufuneka ugweme i-calcium kunye nokutya okuphezulu kwesinyithi okanye xa uthatha isongezo sesinyithi kuba sinokunciphisa ukutywala.
Ukutya okuninzi odlayo, njengama-nafini kunye neesinqolowa, kunokunqandwa ngesinyithi. Qinisekisa ukukhangela oku kwileyibhile yokutya xa uthengisa.
Izixhobo zensimbi
Umbelethisi wakho okanye ugqirha uya kufaka isikrini se-anemia ekuqaleni kokukhulelwa kwakho kwakhona phakathi kweveki ezingama-24 ukuya kwe-28. Ukuba unomdlavuza, unokucelwa ukuba uthathe isongezelelo ngaphezu kwevithamini yakho yokubeletha . Okanye unokucelwa ukuba utshintshe uluphi uhlobo lwevithamini yobusana ozithathayo. Ingcali yakho ingakunceda ukuba wenze isigqibo sokuba kukuphi okulungileyo kuwe.
Uninzi lwezongezelelo lunokukwenza uzive ukhululekile okanye amathambo akho aziva elula. Akuyena wonke umntu ophendula ngokufanelekileyo ukuxhaswa, nokuba. Ngokuqinisekileyo oku kuyinto yokuthetha nogqirha okanye umbelethisi ngenxa yokuba ungadinga i-dosage eyahlukeneyo okanye utshintshe izongezo. Unganqikazi ukuzama iindlela ezahlukeneyo zokuncedisa, kubandakanya ezinye zee-liquids ezitholakalayo, de kube ufumana okusebenza kuwe.
Igama elivela kwi-Verywell
Njengoko uqhubeka ngokukhulelwa kwakho, cinga ngeendlela ezilula zokunyusa insimbi yakho. Uya kuziva ungcono kwaye unganciphisa umngcipheko we-anemia. Kuya kunceda ukuba sele sele ufumene i-diagnostic. Ukuba kuyimfuneko, cela udokotela wakho okanye umbelethisi ukuba uthunyelwe kwisondlo sokutya. Uhambo olulula olulodwa lunokuthi lube yinto yonke efunekayo ukuze ufumane umkhondo.
> Imithombo:
> Ikholeji yase-American College of Obstetricians and Gynecologists. FAQ: Isondlo ngexesha lokukhulelwa. 2018.
> Matshi weDimes. IAnemia. 2013.
> Amacandelo okuLawula nokuLawula izifo. Trichinellosis FAQ. 2012.
> UCSF yezeMpilo. Ukukhulelwa komzimba kunye nokukhulelwa. KwiYunivesithi yaseCalifornia yaseSan Francisco. 2018.