I-Hypertrophic Cardiomyopathy: Izimpawu, Izimbangela, Ukwelashwa Nokuvimbela Buka Isampula Ngezaziso Ezisheshayo VUMELA IZAZISO Ngezaziso Zansuku zonkeVele ungene
-
I-Chaitra Navratri 2021: Usuku, i-Muhurta, Amasiko Nokubaluleka Kwalo Mkhosi -
- I-Hina Khan Iyakhazimula Nge-Copper Green Eye Shadow Nezindebe Ezinombala Ezicwebezelayo Thola Ukubukeka Ngezinyathelo Ezimbalwa Ezilula!
- I-Ugadi ne-Baisakhi 2021: Spruce Up Your Festive Look With Celebs-Inspired Traditional Suits
- I-Daily Horoscope: 13 Ephreli 2021
I-Chaitra Navratri 2021: Usuku, i-Muhurta, Amasiko Nokubaluleka Kwalo Mkhosi Ungaphuthelwa
- U-Anirban Lahiri uyazethemba ngaphambi kweRBC Heritage
- U-Shah Rukh Khan Uzivalela Ngemuva Kwabasebenzi Be-Pathan Test Positive Ye-COVID-19
- Ukushoda akuyona inkinga: UMnyango Wezempilo ugxeka amazwe athi 'awuyiphathi kahle' imigomo ye-COVID
- Uhlu Lawo Onke Amavawusha Wokungena Kwedatha Kusuka ku-Reliance Jio, i-Airtel, i-Vi, ne-BSNL
- IKabira Mobility Hermes 75 Isivinini Esikhulu Sokulethwa Kokuhweba Esethulwe ENdiya
- Ukuwa Kwentengo Yegolide Akukhathazi Kakhulu Ama-NBFCs, Amabhange Kudingeka Aqaphe
- Umphumela Wokugcina we-CSBC Bihar Police Constable Final 2021 Umenyezelwe
- Izindawo ezi-10 ezihamba phambili zokuvakashela eMaharashtra ngo-Ephreli
I-anemia yisifo esijwayelekile segazi lapho inani lamaseli abomvu egazi noma okuqukethwe kwe-hemoglobin egazini kwehla. Kukhona ama-superfoods amaningana ongawadla ukuze usize ukukhuphula izinga le-hemoglobin emzimbeni.
IHemoglobin yiprotheni etholakala kumaseli abomvu egazi asiza ukuhambisa umoya-mpilo ezingxenyeni ezahlukahlukene zomzimba yingakho izinga elehlisiwe le-hemoglobin ngokuqinisekile lizoshiya umphumela omubi ekusebenzeni komzimba wethu.
I-anemia ivame kakhulu kwabesifazane futhi ingadalwa ukulahleka kwegazi, ukubhujiswa kwamaseli egazi nokuntuleka ekukhiqizeni amaseli abomvu.
Funda futhi: Izixazululo Zasekhaya eziyi-18 Zokwelapha Ukwelapha
Esinye sezizathu ezinkulu zokushoda kwegazi ukuntuleka kwe-ayoni, i-vitamin B12 ne-folic acid emzimbeni, ngaphandle kwendlela yokuphila engeyinhle noma ezinye izifo ezahlukahlukene.
Kodwa-ke, ukunqoba impi yokulwa ne-anemia akunzima uma wenza ubungane nokudla okuphezulu okulandelayo. Lezi zinto zokudla zicebile ngamavithamini ahlukahlukene futhi okubaluleke kakhulu i-iron engalapha lesi sifo umzimba wakho obhekene naso ngesikhathi esisheshayo.
Bheka ama-superfoods ayi-10 aphezulu angakhuphula izinga le-hemoglobin futhi anciphise i-anemia.
1. Isipinashi:
Le mifino edumile enamaqabunga iyasiza kakhulu ekulweni ne-anemia. Ecebile ngenqwaba yezakhamzimba ezinjengevithamini A, B9, C no-E, i-iron, i-fibre, i-calcium ne-beta carotene, isipinashi kungaba amandla amakhulu omsoco emzimbeni wakho. Ngisho inkomishi yesigamu yesipinashi ebilisiwe ingagcwalisa amaphesenti angama-20 wemfuneko yensimbi yomzimba yowesifazane. Faka isipinashi esaladini lakho eliluhlaza.
2. Utamatisi:
UVitamin C kutamatisi usiza ekumungeni i-iron, kuyilapho i-lycopene ilwa nezifo ezinjengomdlavuza ezingahlobana ne-anemia. Futhi bane-beta-carotene ne-vitamin E esiza isikhumba nezinwele. Ungaba notamatisi oluhlaza, ujusi wetamatisi noma utamatisi ophekiwe ekudleni.
3. Amabhungane:
Ama-beetroots ahle kakhulu ekulweni nokushoda kwegazi ngenxa yokuqukethwe kwawo okusansimbi. Zisiza ekulungiseni nasekuvuseleleni amangqamuzana akho abomvu egazi, zikusize ukuthi uthuthukise ukutholakala komoya-mpilo ezingxenyeni ezahlukahlukene zomzimba. Kwenze umkhuba ukuthatha ama-beetroot nsuku zonke kungaphekiwe, kuxutshwe neminye imifino noma ngokwenza ingilazi yejusi.
4. Amapomegranati:
Lesi sithelo esidumile siwumthombo ocebile wensimbi novithamini C futhi sisiza ekwenzeni ngcono ukujikeleza kwegazi emzimbeni wakho, sandise ukugxila kwe-hemoglobin nokwelapha izimpawu zokushoda kwegazi. Ijusi lepomegranati lingenziwa ingxenye eyimpoqo ekudleni kwakho kwansuku zonke.
5. Amaqanda:
Ama-Superfoods ukukhuphula izinga le-hemoglobin kumele afake amaqanda. Ecebile ngama-protein nama-antioxidants, amaqanda ayasiza ekulondolozeni amavithamini emzimbeni uma uhlushwa yi-anemia. Iqanda elikhulu liqukethe u-1 mg wensimbi. Iqanda elibilisiwe ngosuku ngokuqinisekile ligcina i-anemia ingekho. Kungabe kubilisiwe, kubiliswe uhhafu, kuboshwe noma kuqhuzuliwe, akukho sidingo sokulungiselela amaqanda onaso nsuku zonke.
6. Inyama Ebomvu:
Izinyama ezibomvu zicebile nge-heme iron, engangena kalula emzimbeni wethu. Izinso, inhliziyo nesibindi senyama ebomvu kunikeza i-iron ne-vitamin B12 eningi. Ama-ounces amathathu enyama ephekiwe anikezela kufika ku-1-2.5 mg we-heme iron. Ukudla i-heme iron okungenani kabili noma kathathu ngesonto kuzosiza ukunqoba i-anemia.
7. NginguBhontshisi:
Omunye umthombo omkhulu wensimbi namavithamini, ubhontshisi wesoya unokuqukethwe okunamafutha amancane, okuwukudla okuphezulu kwamaprotheni okuhlola i-anemia. Kubalulekile ukulungisa ubhontshisi wesoya ekhaya ukuze uthole inzuzo ephezulu. Gcina ubhontshisi wesoya ofakwe emanzini afudumele ubusuku bonke ukunciphisa okokuqukethwe kwe-phytic acid, okunciphisa ukumuncwa kwensimbi.
Ama-apula nezinsuku:
Lezi zithelo zisiza futhi ekwandiseni izinga lensimbi emzimbeni wakho. Ama-apula aqukethe uvithamini C osiza umzimba ukuthi uthathe insimbi engeyona i-heme (isitshalo). Ukudla i-aphula elilodwa nezinsuku eziyi-10 nsuku zonke kwenza impi yokulwa nokushoda kwegazi iphumelele.
9. Ibhotela Lamantongomane:
Enye i-superfood ecebile nge-iron, ibhotela lamantongomane kufanele yenziwe ingxenye ebalulekile yokudla kwakho kwansuku zonke. Kulabo abangathandi ukunambitheka kukakinati, idlanzana lamakinati athosiwe lingaba ngenye indlela. Izipuni ezimbili nje zikabhontshisi we-peanut zinganikeza u-0.6 mg wensimbi. Ukuphuza ingilazi yejusi le-orange kanye nokuba nesinkwa esiqukethe uketshezi lwe-peanut kusiza ekumungeni komzimba okusansimbi okusheshayo.
10. Ukudla kwasolwandle:
Lokhu ngukudla okuphezulu kakhulu okungasiza ukukhuphula izinga le-hemoglobin emzimbeni. Inhlanzi ingukudla okumnandi kakhulu ukulwa ne-anemia. Izinhlanzi ezinamafutha ezidumile njenge-salmon ne-Tuna nezinye izidlo zasolwandle ezinjenge-oysters kanye nezimbaza zinokuqukethwe kwensimbi okuphezulu. Ukusebenzisa le mikhiqizo yokudla okungenani kathathu ngesonto kungayiqinisa impi yakho yokulwa ne-anemia.
