Amathiphu Okudla Kwalabo Abasengozini Ephakeme Kunazo zonke Yezokwelapha Kwe-Iron
Izingane kanye nabantu abadala abanezifo ze-Celiac basengozini yokuntula insimbi noma ukutholakala kwe-iron anemia (i-IDA), uhlobo oluthile olunamandla lokuntuleka kwensimbi. I-iron ekudleni inamathela ikakhulukazi emathunjini angaphezulu, ingxenye efanayo yamathumbu abonakaliswe yi-gluten.
Ukuntuleka kwe-iron yilapho kunesidingo esiningi kunawo wonke emhlabeni kanye nezingane, kanti abesifazane abaneminyaka engama-10 ubudala abanengozini ephezulu yokuntuleka kwensimbi.
Ukuntula i-iron kwe-anemia kwenzeka lapho umzimba ungenayo insimbi eyanele yokwenza amangqamuzana egazi abomvu aphilile.
I-Iron iyinxenye "ye-hemoglobin," iphrotheni ephethe i-oksijini egazini. Kudingeka ukuthutha i-oksijini emangqamuzaneni, amandla kagesi, ukukhula komuntu okujwayelekile, ukukhiqiza kanye nokuphila komzimba.
Izingane kanye nabantu abadala abanesisindo sezinsimbi ababhekene nokukhathala, ingozi yokutheleleka okungapheli, ubuthakathaka, ukutholwa kalula, banomkhuba wokwehla futhi banenkinga yokugxila engabangela ukukhubazeka kokufunda.
E-United States naseYurophu, ufulawa wekolweni luqiniswe (oluthunyiwe) ngensimbi ukwenza ukulahlekelwa yensimbi uma ukolweni uhlanjululwa. Kodwa ambalwa kakhulu ama-gluten-free and flatsen aqinisekiswe ngensimbi.
Ukwamukela i-Iron
Kunezinhlobo ezimbili zensimbi ekudleni - insimbi "i-heme" itholakala emithonjeni yezilwane kanye nensimbi "engeyona i-heme" etholakala emithonjeni yezitshalo. I-Heme iron inamathele kangcono kune-non-heme iron, futhi ukufakela kokubili amafomu kuthuthukiswa ukudla okuphezulu ku-vitamin C.
Ukudla okune-vithamini C ehlanganisa upelepele obomvu nokubomvu, izithelo ze-citrus namaji, ama-strawberries, ama-raspberries, ama-blueberries, ama-cranberries, utamatisi, ama-broccoli, amahlumela e-Brussels, i-cauliflower, iklabishi, i-squash yasebusika, imifino eluhlaza kanye ne-parsley, amazambane, i-cantaloupe, i-papaya, imango, ikhabe, namaapayipi.
Imithombo Enhle Yokudla Ye-Iron:
- Inyama - yenkomo, ingulube, iwundlu, isibindi, nezinye izidalwa zenyama
- Izinkukhu - inkukhu, duck, turkey, isibindi (inyama ikakhulukazi emnyama)
- Izinhlanzi - i-shellfish, kufaka phakathi ama-clams, ama-mussels, nama-oyster, ama-sardines, ama-anchovies
- Imifino eluhlaza emndenini weklabishi, njenge-broccoli, i-kale, imifino ye-turnip ne-collards
- Imifino - ubhontshisi we-lima, ama-peas aluhlaza, ubhontshisi owomile kanye nama-peas kuhlanganise ne-pinto ubhontshisi, i-peas eyayi-black, namabhontshisi abhaka
- Isinkwa esingenamvubelo nesinkwa esingenamvubelo kanye ne-rolls
Umthombo: I-University of Maryland Medical Center - Izifo Zegazi
Ukuqukethwe Kwensimbi Yezinhlamvu ZamaGluten Namaqabunga Okungabonakali:
1 inkomishi yokusanhlamvu eluhlaza
- I-Amaranth 15 mg
- I-Teff 14.7 mg
- Isikhumba 8.4 mg
- I-Quinoa 7.7 mg
- I-GF Oats 7.4 mg
- I-Millet 6 mg
- I-Buckwheat 3.7 mg
- Irayisi le-Brown 2.7
- Ilayisi elimhlophe 1.5 mg
Umthombo: i- USDA-ARS i- Laboratory Data Data
Izindleko zokudluliswa kwezidakamizwa / Ukuphakanyiswa kweDetary Allowance for Iron (RDA)
- Izinsana 7 - izinyanga ezingu-12 .......... 11 mg
- Izingane 1 - 3 iminyaka .......... 7 mg
- Izingane 4 - 8 iminyaka .......... 10 mg
- Izingane 9 - 13 iminyaka .......... 8 mg
- Intsha engu-14 - 18 .......... Abesilisa 11 mg / abesifazane 15 mg
- Abantu abadala 19 - 50 .......... Abesilisa 8 mg / Abesifazane 18 mg
- Abantu abadala 51 + .......... Abesilisa 8 mg / Abesifazane 8 mg
- Abesifazane abakhulelwe bonke ubudala .......... 27 mg
- Abesilisa ababelethayo 18 nabancane .......... 10 mg
- Abesilisa ababelethayo 19 nangaphezulu .......... 9 mg
Umthombo: I-USDA / IOM I-Dietary Iziqondiso ze-DRI Amathebula