Ukunqongophala kwe-iron anemia-ngokumangalisayo-akuqhelekanga. Abasetyhini baseMelika batya phantse i-10% yentsimbi engaphantsi kwaye amadoda atya malunga ne-7% ngaphantsi xa kuthelekiswa namashumi amabini eminyaka eyadlulayo. Ngokophononongo luka-2021 olupapashwe kwi Ijenali yeZondlo , oku kuhla kukhokelela ekunyukeni okothusayo kweziphene. Abaphandi bathi lo mkhwa unokusuka kumzamo wokutya ukutya okunempilo. Uphononongo lufumene ukuba ukungeniswa kwenyama ebomvu kwehla ngelixa ukungeniswa kweeprotheni ezinqabileyo ezinentsimbi encinci, njengenkukhu, kwanda. Bakwabonisa ukuba ukutya okuninzi okutyebile nge-iron, okufana nenyama yenkomo, iimbotyi kunye neapilkosi, kuqulathe okuncinci ngenxa ulimo lwangoku izenzo eziye zanciphisa amanqanaba entsimbi emhlabeni.
Iiresiphi ezingama-21 zokonyusa i-Iron yakhoAbo kakhulu kwi umngcipheko wokusilela kwe-iron anemia (IDA) ngabantu abaneemfuno zentsimbi eziphezulu, uthi uLaurie Tansman, M.S., RD, CDN, isondlo seklinikhi kwiSibhedlele saseMount Sinai kwisixeko saseNew York. Ngokutsho kwe Amaziko eSizwe ezeMpilo , amabhinqa angaphambi kokuyeka ukuya exesheni afuna i-iron ephindwe kabini kunamadoda ngenxa yokuphuma kwegazi ngenxa yokuba sexesheni. Kwaye abasetyhini abakhulelweyo badinga ngaphezulu kwe-50% ye-iron ngaphezulu kunesiqhelo ukujongana neemfuno zosana olukhulayo. Vegans kunye abatya imifuno nazo zinomngcipheko omkhulu we-IDA kuba izityalo ziqulathe ubukhulu becala intsimbi engeyiyo-heme, engafuntshwanga lula njengohlobo olufumaneka enyameni.
Into malunga nokunqongophala kwentsimbi kukuba ayisiyonto ilula ukuyichonga. Iimpawu zinokuza kancinci njengoko amanqanaba akho esinyithi eqala (kwaye aqhubeke) ukuntywila-ingakumbi njengoko usuka kwintlupheko encinci ukuya kukusilela ukuya kwi-anemia yokusilela kwesinyithi, eyona inzima kakhulu.
'Ndibone abantu abane-anemia yokusilela kwesinyithi iminyaka ngaphambi kokuba iqalise ukuthintela ubomi babo bemihla ngemihla,' utsho uThomas DeLoughery, M.D., M.A.C.P., FAWM, unjingalwazi weyeza, i-pathology kunye ne-pediatrics kwi-Oregon Health and Science University.
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Funda uludwe lwemiqondiso ekhohlisayo engezantsi, kwaye uya kuqonda ukuba kulula ukugxeka iimpawu kwenye into (umzekelo: 'Ndinegazi elibandayo' okanye 'ndinabantwana abancinci, ngokuqinisekileyo ndidiniwe ngalo lonke ixesha. '). Nantsi into omawuyijonge xa ucinga ukuba unokunqongophala kwesinyithi-kunye, ukuba wenze ntoni malunga noko kunye nokukhetha okulungileyo kokutya kwi-anemia.
1. Udiniwe ngalo lonke ixesha.
Ukudinwa yenye yezona zinto zininzi iimpawu eziqhelekileyo yokunqongophala kwentsimbi kwaye inokuvela nokuba kudiphu kancinci kwiivenkile zentsimbi. Ngelishwa, ukukhomba intsimbi ephantsi njengomoni ukuba udiniwe kunzima kuba loo mvakalelo inokuba ngenxa yezizathu ezininzi. Ngokophononongo luka-2021 olupapashwe kwi Ijenali yezoNyango yaseJamani yamazwe ngamazwe , abona nobangela baqhelekileyo bokudinwa okuzingisileyo zezi ukuphazamiseka kokulala kunye nokuphazamiseka okuhambelana nokulala kokuphefumla, ukudakumba kunye noxinzelelo olugqithisileyo.
Sekunjalo, ukuba inqanaba lakho lokudinwa litshintshile kutshanje, okanye likhatshwa yenye yezi mpawu, amanqanaba akho entsimbi anokuba phantsi kwaye afanele ukujongwa.
2. Uyabanda, nangona abanye bengenjalo.
Ukuba ufumanisa ukuba izandla neenyawo zakho zihlala zibanda, unokuba ujongene nentsimbi ephantsi. Enye ingcaciso enokwenzeka kukuba wakho Idlala lengqula lifuna intsimbi ukuze lisebenze , ngoko ukungabikho kwentsimbi kuthintela ukusebenza kakuhle kwe-thyroid, kunye iihomoni zedlala lengqula nceda ukulawula ubushushu bomzimba wakho.
3. Uphefumla lula.
Ukuba uyasokola ukubamba umoya wakho, nangona uqhubeka ukuzilolonga rhoqo , kusenokwenzeka ukuba awunantsimbi. Intsimbi inceda ukuvala ioksijini kuwo wonke umzimba wakho kwaye ngaphandle kokwaneleyo, kuba nzima ukuba umzimba wakho uhambisane ne-cardio routine yakho.
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4. Ukucaphuka okanye ukuxhalaba kwakho kuye kwanda.
Ukuba 'novakalelo' ngakumbi kwizinto ezicaphukisayo luphawu onokulubona ludweliswe ngokusilela kwentsimbi. Nangona uphando olongezelelweyo lufunekayo, uphando lwe-2020 olupapashwe kwi Ijenali ye-Peediatric Hematology/Oncology kulutsha olukwishumi elivisayo olunengxaki yokunqongophala kwentsimbi okanye i-anemia yokusilela kwesinyithi yafumanisa ukuba bajongana nokucaphuka okukhulu xa kuthelekiswa noontanga babo abasempilweni.
5. Iinwele zakho zibhityile okanye zibhitye kakhulu.
Iinwele zethu zihlala zihamba kumjikelo wokukhula, kwaye ukukhupha iinwele yinxalenye eqhelekileyo yaloo nkqubo. Ukuba ulahlekelwa malunga 50 ukuya kwi-100 iinwele ngosuku, ukwindawo ecacileyo, kodwa nantoni na engaphaya kwayo ingaba yiflegi ebomvu yentsimbi ephantsi.
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Ngokophononongo luka-2019 olupapashwe kwi I-Dermatology kunye noNyango , isinyithi kunye nezinye izondlo zidlala indima ebalulekileyo kodwa engacacanga ekuphuhliseni iinwele eziqhelekileyo. Uninzi lwabasetyhini abanokulahleka kweenwele nabo abanayo i-iron, kwaye izifundo ezininzi ziye zanxibelelanisa amanqanaba asezantsi entsimbi kunye neemeko zokulahleka kweenwele ezifana ne-alopecia.
6. Udakumbile.
Intsimbi inendima ekwenzeni i-dopamine-ikhemikhali ethumela imiqondiso emzimbeni wakho ukuya kwingqondo yakho. Kwi ukudakumba , amanqanaba e-dopamine aphantsi. Uphononongo lwe-2018 kubantu abadala abadala abapapashwe kwi Ijenali yoPhando kwiSayensi yezeMpilo bafumanise ukuba abo baneempawu zokudakumba badla ngokuba ne-anemia kunabo bangenaxinzelelo.
Getty / uMartin Dimitrov
Zama Le 12 Best imithombo Ukutya Iron7. Unesifo se-celiac okanye i-IBD.
Zombini isifo se-celiac kunye nesifo sesibindi esivuthayo (IBD) sinokuthintela ukufunxa izondlo kwaye ngokukodwa, ingakanani isinyithi efunyenwe ekudleni emathunjini akho amancinci. Ezi meko zibhekwa njengokuvuvukala, kunye ukudumba okungapheliyo ikhuthaza ukuveliswa ngokugqithisileyo kwekhompawundi ebizwa hepcidin . Kumanqanaba 'asempilweni', i-hepcidin inceda umzimba wakho ugcine inqanaba elichanekileyo lentsimbi. Kodwa i-hepcidin eninzi inokukhokelela ekuswelekeni kwentsimbi. Ke ukuba unesimo sokudumba kwamathumbu, unokufuna ukuthetha nogqirha wakho malunga namanqanaba akho esinyithi.
Yintoni omawuyenze ukuba uneAnemia yokunqongophala kwentsimbi
Ukuba ucinga ukuba unokunqongophala kwentsimbi, iindaba ezimnandi zezokuba kulula ukuqinisekiswa ngovavanyo olulula lwegazi olulawulwa ngugqirha wakho. Ukuba uvavanyo lubonisa ukuba une-iron esezantsi, kubalulekile ukusebenzisana nogqirha ukuze ufumanise ukuba kutheni unqongophele yi-iron kwaye wenze indlela yonyango lokunyanga intsilelo ngelixa ukhumbula ezinye iimeko onokuba nazo. Ukongeza, kukho ukhetho oluninzi lokutya olunokunceda ukulawula i-anemia. Nazi iingcebiso ezimbalwa kwabo bafuna ukonyusa umthamo wabo wentsimbi.
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'Ndincoma ukuqiniswa rhoqo iicereals sakusasa kwizigulana ezine-IDA,' utshilo uTansman. Funda ileyibhile ukuze ubone ukuba ingakanani na intsimbi ebonelelwayo ngokuchongwa kwakho. 'Yaye ukuba uyitya nobisi, usele ubisi ekugqibeleni,' wongezelela. Iivithamini ezongeziweyo kunye neeminerali zitshizwa ngaphezulu kwecereal kwaye zinokuhlamba zingene kulwelo.
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Iyatya ivithamin C kunye nokutya kwezityalo okutyebileyo kwentsimbi kunceda ekufunxeni kweeminerali-kwaye oko kunokuba luncedo ngakumbi kwii-vegans kunye nemifuno. Ngoko phezulu isaladi yesipinatshi kunye neetumato ezinovithamini C-ezityebileyo okanye amaqunube okanye uphose intsimbi yepepile kwindawo efudumeleyo. isaladi yelentile .
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Ukuba ukutya kwakho akwanelanga ukufumana amanqanaba akho phezulu, unokufuna ukuthatha isongezelelo sentsimbi-kodwa fumana umboneleli wakho wezempilo ulungile kuqala. 'Abantu basoloko bezama ukuzinyanga xa bekrokrela ukuba bane-anemia baze bagqibele besenza umonakalo omkhulu kunokulunga,' utsho uTansman. 'I-anemia inokubangelwa ezinye iintsilelo kwaye ukuthatha isinyithi kunokufihla ukuchongwa kwesizathu esichanekileyo.' Izongezo ze-iron zikwaziwa ngokuba ziqhina, ngoko ke uya kufuna ukusebenzisana nogqirha wakho ukuchasana nesiphumo esisecaleni.
Ihlaziywe nguUJessica Migala ungumbhali wezempilo kunye nokuqina. Umsebenzi wakhe uvele kwiivenkile ezingaphezu kwama-40. Ugxininise kwizihloko ezahlukeneyo ezifana nokuthintela isifo sikashukela, ukunakekelwa kombono, ukondla, ukunakekelwa kwesikhumba, impilo yokulala, ukukhulelwa kunye nokunyamekela emva kokubeleka, phakathi kwabanye. Uphumelele kwiYunivesithi yaseSyracuse, uJessica ngoku uhlala kwidolophu yaseChicago kunye noonyana bakhe abancinci ababini, i-beagle kunye nomyeni.
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