Ngokusho kuka-WHO, abantu abayizigidi ezingu-600 kuya ku-700 emhlabeni bahlupheka ngenxa yokuntuleka kwensimbi emzimbeni wabo - iqiniso eliletha ukuntuleka kokudla okunomsoco endaweni yokuqala emhlabeni, ikakhulukazi emazweni athuthukile.
Ukuntula i-iron enempilo kwenzeka lapho umzimba womuntu:
- Ayikwazi ukufaka insimbi engenayo ngenxa yezinkinga emaphethelweni emathunjini.
- Ngokushesha ilahlekelwa yensimbi ngezikhathi zokwanda kwezidingo zomzimba (iminyaka yobudala, ukukhulelwa, ukuya esikhathini).
- Ayitholi inani elidingekayo lensimbi ngokudla.
EYurophu yaseYurophu, isizathu esilandelayo yisona esivame kakhulu, nakuba ukudla okunomcebo we-iron ocebile akuyona ingxenye yesilinganiso esiphezulu noma esincane.
Ake sibhale izimpawu ezisemqoka zokuqukethwe kwensimbi ephansi emzimbeni:
- Isizungu.
- Izinwele.
- I-Pale.
- Ukungabi namandla.
- Ukuzizwa njalo kokukhathala.
- ITachycardia.
Kumele kuqashelwe ukuthi ngesinye isikhathi sinesifo se-anemia, umuntu akatholi noma yikuphi kokungenhla. Ngenxa yalesi sizathu, ngomgomo ongenayo i-prophylactic, kuyadingeka ukuba uhlolwe ngezikhathi ezithile ukunquma izinga lensimbi egazini. Okwamanje, kunemikhiqizo eminingi yokudla lapho okuqukethwe kwe-iron kuphezulu ngokwanele. Ngakho-ke, uma ukudla komuntu onempilo kulinganisela ngokuphelele - into engavamile kakhulu ngokwayo! - udinga inani lensimbi elitholayo ekudleni okufakiwe kwimenyu yakhe. Nokho, njengamanje, okuqukethwe kwe-iron emndenini wesintu, njengomthetho, akudluli 5-7 mg ngamakhilomitha angu-1000.
Nsuku zonke ukuba babe nemikhiqizo yokudla etafuleni enezinsimbi - indlela elula futhi elula yokucebisa umzimba wabo. Okuqukethwe okukhulu kwensimbi esitholayo emikhiqizweni yenyama, okokuqala - enyama ebomvu. Futhi phakathi kwazo zonke izinhlobonhlobo zenyama (nezingcezu zalo), imithombo engcono kakhulu yi-imikhiqizo. Ukudla okunamanzi amaningi, nakho:
- inkukhu, ihansi, i-turkey (ithanga);
- iwundlu, inyama yezimbuzi (i-sirloin, isifuba, ithanga, i-steak);
- i-veal (ithanga, i-steak);
- Inkabi (ukuhamba, ulimi, ithanga, steak);
- ingulube (ithenda, ingulube ebhemayo);
- unogwaja, u-hare.
Ngaphezu kokudla, inani elanele lentsimbi litholakala ekudleni okunjengokuthi:
- okusanhlamvu: i-muesli, isinkwa sangasese;
- Ubhontshisi: ubhontshisi, i-peas, i-lentils (ukuqina kwensimbi kuyanda uma ufaka ilamula);
- Imifino: isithombo, isipinashi (ukuhlanganiswa kwensimbi kuphakama uma wengeza ilamula), ama-artichokes, ama-peas aluhlaza, amazambane, amakhowe, iklabishi ebomvu, i-zucchini, yonke imifino eluhlaza;
- inhlanzi, izinhlanzi zasolwandle;
- amaqanda;
- amantongomane;
- izithelo ezomile (omisiwe, ama-apricot omisiwe, umlimi omuncu).
Insimbi enkulu (50-60%) yensimbi equkethwe emikhiqizweni yenyama inikezwa ngumzimba womuntu kalula. Qaphela ukuthi uma inyama ebomvu idliwa nemifino, ukuxhuma kwensimbi kwanda ngo-400%.
Kodwa-ke, insimbi, esihlangana nayo ekutheni izitshalo, iqukethe lapho enyameni engagciniwe. Ngenxa yalesi sizathu, kungenzeka ukuthi ayitholakali ngomzimba wethu nhlobo, noma ayitholile ngobuningi kakhulu, futhi ikhwalithi yensimbi ayikakhulu kakhulu.
Ukondla okungcono kwensimbi ekudleni kusizwa i-vitamin C, i-citric acid, i-folic acid, i-fructose, i-sorbitol ne-vitamin B12. Zitholakala emikhiqizweni elandelayo:
- ama-oranges nejusi le-orange;
- I-grapefruit, i-kiwi, i-melon, i-mango, i-strawberry .;
- utamatisi nojuji utamatisi;
- ikhasi elimnandi;
- amazambane;
- iklabishi emhlophe;
- i-broccoli;
- imifino eluhlaza;
- iwayini elimhlophe.
Uma ukunconywa okunconywayo kusuka ekudleni okuqukethe insimbi, lahla lokhu okulandelayo:
- iziphuzo ezithambile njengeCoca-Cola, ikhofi, itiye;
- ushokoledi;
- imikhiqizo yobisi (ushizi, ubisi, yogurt);
- i-soybean;
- i-egg yolk;
- iwayini elibomvu.
Yonke le mikhiqizo iphazamisa ukufana kwensimbi.
Ake sibonise okuqukethwe kwesimbi kwezinye imikhiqizo yokudla:
- Indebe enkulu ye-broccoli ephekwe - 0.7 mg;
- 1 ucezu lwesinkwa esimhlophe - 0,9 mg;
- 1 indebe enkulu ye-spaghetti - 2.0 mg;
- Ingxenye eyodwa yengulube noma iwundlu - 2-3 mg;
- Isigaba 1 se-melon - 4.0 mg;
- 1 indebe enkulu yezinhlamvu - 18.0 mg;
- isibindi (yenkomo noma yenkukhu) - 8-25 mg.
Yiziphi izidingo zomzimba zensimbi?
Inani lensimbi elidinga umuntu lihlobene nesisindo sakhe, ubudala, ubulili, ukukhulelwa, noma ukuphakama komzimba. Ngokuvamile, i-dose yensimbi yansuku zonke ephakanyisiwe inqunywa ku-10 mg kumuntu omdala kanye no-15 mg wesifazane omdala. Ngokuningiliziwe:
- Izinsana ezifika ezinyangeni ezingu-6: 10 mg nsuku zonke.
- Izingane ezinyangeni ezingu-6 - iminyaka engu-4: 15 mg nsuku zonke.
- Abesifazane abaneminyaka engu-11-50 ubudala: 18 mg nsuku zonke.
- Abesifazane abangaphezu kweminyaka engu-50: 10 mg nsuku zonke.
- Abesifazane abakhulelwe: 30-60 mg nsuku zonke.
- Amadoda 10-18 ubudala: 18 mg nsuku zonke.
- Amadoda amadala kuneminyaka engu-19: 10 mg nsuku zonke.