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Usuku Lomhlaba Lokunikela Ngegazi lubonwa minyaka yonke mhla ziyi-14 kuNhlangulana. Ihlose ukuqwashisa ngesidingo sokunikela ngegazi ukuze kuqinisekiswe ukuthi bonke abantu nemiphakathi bayakwazi ukuthola imikhiqizo yegazi nemithambo yegazi engabizi futhi esezingeni eliphakeme. Lo mcimbi uphinde ubonge ukubanikela ngokuzithandela, abakhokhelwa ngegazi ngezipho zabo zegazi ezisindisa impilo futhi kukhuthazwe abanikeli abasha.
Indikimba yoSuku Lomhlaba Wonke Yokunikela Ngegazi 2019 ithi 'Igazi eliphephile labo bonke'.
Ukunikela ngegazi kunezinzuzo eziningi zezempilo, kepha kungaholela eminye imiphumela emibi njenge-anemia nokukhathala. Ukudla nokuphuza ukudla okulungile ngaphambi nangemva kokunikela ngegazi kunganciphisa ubungozi bemiphumela emibi.
Yikuphi Ukudla Okumele Ukudla Ngaphambi Kokunikela Ngegazi
Ukudla okunothe ngensimbi [1]
Ukudla kunezinhlobo ezimbili zensimbi, i-heme ne-non-heme iron. Eyokuqala itholakala enyameni nasenhlanzini kanti le ayoni imuncwa kalula ngumzimba. Umunca cishe i-30 phesenti yensimbi ye-heme oyisebenzisayo.
I-non-heme iron itholakala ekudleni okususelwa ezitshalweni njengemifino, izithelo namantongomane. Umzimba wakho umunca cishe amaphesenti amabili kuya kwayi-10 wensimbi engeyona i-heme oyisebenzisayo.
Ngaphambi kokunikela ngegazi, cabanga ukukhuphula ukudla okudla okune-ayoni ngoba kuzokusiza ukukhuphula izitolo zensimbi emzimbeni wakho futhi kunciphise ubungozi bokushoda nge-ayoni.
Okunye kokudla ongaba nakho okusanhlamvu okuqiniswe yensimbi okubandayo nokushisayo (phezulu phezulu ngamagilebhisi omisiwe wokuqinisa insimbi), amaqanda, inyama, inhlanzi kanye ne-shellfish, imifino nezithelo kusiza ekukhuliseni i-iron.
Phuza uketshezi oluningi
Ingxenye yegazi lakho yenziwe ngamanzi ngakho-ke, kuyadingeka ukuthi uhlale unamanzi ngaphambi kokunikela ngegazi [okubili] . Uma unikela ngegazi, umfutho wegazi lakho ungaba phansi kakhulu, okuholele ekubeni nesiyezi. I-American Red Cross incoma ukuphuza okungenani izinkomishi ezi-2 zamanzi ngaphambi kokunikela ngegazi.
Kuphakathi kokuthi usanda kukhama ijusi eyenziwe ekhaya noma amanzi alula. Yeqa itiye nekhofi njengoba kungaphazamisa ukumuncwa kwensimbi.
Ukudla okunamafutha amancane
Ngaphambi kokunikela ngegazi, yiba nokudla okunomsoco, okunamafutha amancane njengoba ukudla ukudla okunamafutha amaningi kungaphazamisa inqubo yokuhlolwa kwegazi, ngoba amafutha amaningi egazini azokwenza kube nzima ukuhlola igazi ukuthi lingenwe yini izifo.
Ungaba nenkomishi engu- & frac12 ekhipha ubisi olunamafutha amancane ngesitsha sokudla okusanhlamvu okushisayo noma okubandayo. Ukuba nocezu lwesithelo nge-yogurt enamafutha amancane noma ucezu lwesinkwa sikakolweni esiphelele esinojamu noma uju nakho kuyindlela enhle yokudla kwasekuseni enamafutha aphansi.
Ukudla okunothe Vitamin C
UVitamin C uvithamini obalulekile osiza ekutholeni kangcono i-iron engeyona i-heme (i-iron-based iron) [3] . Ukuba nokudla okunothe ngovithamini C ngaphambi kokunikela ngegazi kuwumqondo omuhle ngoba kuzosiza umzimba wakho ukumunca i-ayoni eningi.
Ukuphuza izingilazi ezimbili zejusi lewolintshi kuzonyusa okuqukethwe kukavithamini C emzimbeni wakho. Ezinye izithelo ezisawolintshi ezinjenge-kiwis, amajikijolo, i-melon, i-grapefruit, ne-ananas nazo ziyimithombo emihle ka-vitamin C.
Yikuphi Ukudla Okufanele Kukugwebe Ngaphambi Kokunikela Ngegazi
Ukudla okunamafutha
Njengoba kushiwo ngaphambili, ukudla okunamafutha njenge-ayisikhilimu, ama-donuts noma ama-fries aseFrance kufanele kugwenywe ngoba kuthinta inqubo yokuhlolwa kwegazi ngezifo ezithathelwanayo.
Ukudla okuvimba ukumuncwa kwensimbi
Ukudla okuthile neziphuzo ezifana nekhofi, itiye, ushokoledi nokudla okunama-calcium amaningi kungathinta amandla omzimba okuthola i-iron [4] .
Utshwala
Iziphuzo ezidakayo zidala ukoma komzimba. Ngakho-ke, gwema ukuphuza utshwala emahoreni angama-24 ngaphambi kokunikela ngegazi.
I-Aspirin
Ngokwe-American Cancer Society, uma unikela ngama-platelet egazi, umzimba wakho kufanele ungabi nama-aspirin okungenani amahora angama-36 ngaphambi kokunikela ngegazi. Ngoba i-aspirin yenza ama-platelet egazi angabi usizo kangako kumamukeli wokumpontshelwa.
Yikuphi Ukudla Okumele Ukudla Ngemuva Kokunikela Ngegazi
Ukudla okunothile
I-Folate, eyaziwa nangokuthi i-folic acid, i-vitamin B9, noma i-folacin iyadingeka emzimbeni ukudala amangqamuzana egazi abomvu amasha. Lokhu kusiza ekubuyiseleni amangqamuzana egazi alahlekile ngesikhathi sokunikela ngegazi [5] . Ukudla okuqukethe i-folate ubhontshisi omisiwe, isibindi, i-asparagus, nemifino eluhlaza njengama-kale nesipinashi. Ijusi le-orange nawo ungumthombo omuhle we-folate.
Ukudla okunothe Vitamin B6
Ngemuva kokunikela ngegazi, ukudla okunovithamini B6 kuyadingeka emzimbeni ukwakha amangqamuzana egazi anempilo futhi kusiza umzimba ekwephuleni amaprotheni, ngoba amaprotheni aqukethe izakhamzimba eziningi ozidingayo ngemuva kokunikela ngegazi [5] . Okunye kokudla kukavithamini B6 ongakudla amazambane, amaqanda, isipinashi, imbewu, ubhanana, inyama ebomvu nenhlanzi.
Ukudla okunothe ngensimbi
I-iron ingenye yamaminerali abalulekile adingwa ngumzimba ukwenza i-hemoglobin. Ngemuva kokunikela ngegazi, yidla ukudla okuqukethe insimbi enhle.
Phuza Amanzi
Phuza izinkomishi zamanzi ezi-4 ngaphezulu kwamahora angama-24 alandelayo ukugcwalisa uketshezi olulahlekile.
Imihlahlandlela Yokunikela Ngegazi Ngokusho Kwe-WHO
- Umnikeli wegazi kumele abe neminyaka engu-18 kuye kwengama-65 ubudala futhi kufanele abe nesisindo okungenani esingu-50 kg.
- Awukwazi ukunikela uma unomkhuhlane, umkhuhlane, isifo esibandayo, noma esinye isifo.
- Uma usanda kwenza i-tattoo noma ukubhoboza umzimba, awufanelekile ukunikela ngegazi izinyanga eziyisithupha.
- Futhi awukwazi ukunikela ngegazi uma uvakashele udokotela wamazinyo muva nje.
- Uma ungahlangabezani nezinga eliphansi le-hemoglobin ngokunikela ngegazi, akufanele unikele.
- Abesifazane abakhulelwe nabancelisayo, abantu abane-AIDS, abohlobo lwe-1 yesifo sikashukela kanye neziguli ezinomdlavuza wegazi abafanelekile ukunikela ngegazi.
Usuku Lomhlaba Lwabanikela Ngegazi 2019: Izinzuzo Zezempilo Zokunikela Ngegazi
Buka Izinkomba ze-Article- [1]ISkikne, B., Lynch, S., Borek, D., & Cook, J. (1984). Umnikelo wensimbi negazi.Clinics in hematology, 13 (1), 271-287.
- [okubili]U-Deepika, C., Murugesan, M., & Shastry, S. (2018). Umphumela wokufakwa kuketshezi kwangaphambi kokunikela ekushintsheni koketshezi kusuka egumbini eliphakathi nendawo kuya emithanjeni yegazi kubanikeli begazi.Ukufakelwa kanye ne-Apheresis Science, 57 (1), 54-57.
- [3]IHallberg, L., Brune, M., & Rossander, L. (1989). Indima kavithamini C ekufakweni kwensimbi.Iphephabhuku lamazwe omhlaba locwaningo lwamavithamini nokondleka I-Supplement = Ijenali Yomhlaba Wonke Yocwaningo Lwe-Vitamin Nokudla. Ukwengeza, 30, 103-108.
- [4]IHallberg, L., neRossander, L. (1982). Umphumela weziphuzo ezahlukahlukene ekumungeni i-non-heme iron ekudleni okuhlanganisiwe. Ukudla okunempilo, 36 (2), 116-123.
- [5]Kalus, U., Pruss, A., Wodarra, J., Kiesewetter, H., Salama, A., & Radtke, H. (2008). Umthelela wokunikela ngegazi emazingeni wamavithamini ancibilika emanzini.Umuthi Wezokwelapha, 18 (6), 360-365.
