Momwe Mungaperekere
Iron ndi zakudya zomwe thupi lanu limagwiritsa ntchito potengera mpweya ku maselo m'thupi lanu lonse. Ndikofunikanso kuti kukula kwa selo ndi kusiyana. Ambiri a chitsulo cha thupi lanu amapezeka m'maselo ofiira ofiirira ndi pang'ono m'maselo a minofu ndi ma enzyme ena.
Institute of Medicine ya National Academy Sciences, Engineering ndi Medicine, Health and Medicine Division yatsimikiza kuti zakudya zadothi (DRI) zowonjezera zowonjezera.
Ma CDI amachokera pa zosowa za tsiku ndi tsiku za munthu wathanzi ndipo amasiyana ndi zaka komanso kugonana. Ngati muli ndi zovuta zachipatala, muyenera kuyankhula ndi wothandizira zaumoyo wanu zokhudzana ndi zitsulo.
Zolemba Zowonjezera Zakudya
Amuna
Zaka 1 mpaka 3: ma milligram 7 pa tsiku
Zaka 4 mpaka 8: 10 milligrams pa tsiku
Zaka 9 mpaka 13: miligramu 8 pa tsiku
Zaka 14 mpaka 18: 11 milligrams pa tsiku
Zaka 19 mpaka 50: 8 milligrams pa tsiku
51+ zaka: 8 milligrams pa tsiku
Akazi
Zaka 1 mpaka 3: ma milligram 7 pa tsiku
Zaka 4 mpaka 8: 10 milligrams pa tsiku
Zaka 9 mpaka 13: miligramu 8 pa tsiku
Zaka 14 mpaka 18: 15 milligrams pa tsiku
Zaka 19 mpaka 50: 18 milligrams pa tsiku
51+ zaka: 8 milligrams pa tsiku
Azimayi omwe ali ndi pakati: makilogalamu 27 pa tsiku
Azimayi omwe akuyamwitsa: ma milligram 9 pa tsiku
Iron Sources
Sizovuta kwambiri kupeza chitsulo chokwanira pa zakudya zanu, makamaka ngati ndinu nyama yodya nyama, koma pali zakudya zambiri zomwe zimakhala ndi mchere wofunika kwambiri.
Zakudya zowonjezera chuma zimaphatikizapo nyama, nsomba, nkhuku, oats, nyemba ndi sipinachi. Pali mitundu iwiri: mawonekedwe a minofu amatchedwa heme chitsulo (kuchokera ku hemoglobin), ndipo chitsulo chosakhala chitsulo ndicho mawonekedwe a zomera. Ngakhale kuti mitundu yonseyi imavomereza, chitsulo chosungunuka chimakhala chosavuta. Mukhoza kuonjezera kupezeka kwa chitsulo chosagwiritsidwa ntchito pogwiritsa ntchito zowonjezera zomera ndi vitamin C.
Kuperewera kwa chuma kumapangitsa kuti mpweya wochepa umaperekedwa m'maselo ndipo umatopa ndi matenda otchedwa microcytic anemia. Kusapeza chitsulo chokwanira kungathandizenso chitetezo cha mthupi lanu. Kulephera kumatheka chifukwa cha kusowa kwachitsulo mu zakudya, zovuta kuitanitsa chitsulo chokwanira kuchokera ku zakudya zomwe mumadya, kapena kuwonongeka kwambiri kwa magazi pa nthawi ya kusamba kapena matenda ena.
Kodi N'chiyani Chimachitika Ngati Mumatenga Zambiri Zamkuwa?
Mukhoza kugula zitsulo m'masitolo, masitolo ndi masitolo ena, koma muyenera kusamala nawo chifukwa n'zotheka kutenga zambiri. Institute of Medicine imapereka kulekerera kwapamwamba kwa zowonjezera zitsulo, yomwe ndi mlingo wapamwamba kwambiri wa tsiku ndi tsiku umene umawoneka kukhala wotetezeka, pa 45 milligrams pa tsiku. Kutenga mamiligalamu oposa 45 patsiku kungabweretse mavuto a m'mimba monga kunyoza, kusanza, ndi kudzimbidwa.
Iron ingakhalenso poizoni kwambiri, makamaka kwa ana aang'ono. Zida zowonjezera nthawi zonse ziyenera kusungidwa m'makina osungira ana chifukwa chiwerengero chachikulu cha chitsulo (mamiligalamu oposa 60) chingayambitse poizoni wachitsulo kwa ana osapitirira zaka zisanu. Funsani chithandizo chadzidzidzi mwamsanga mukamaganiza kuti mwana wamng'ono akhoza kutenga mlingo waukulu wa chitsulo.
Matenda a Iron Overload
Hemochromatosis ndi chikhalidwe chimene chimayambitsa chitsulo chochuluka kwambiri m'chiwindi ndi ziwalo zina. Sizimene zimachitika chifukwa chotenga chitsulo chambiri, koma anthu omwe ali nawo sangathe kuchotsa zitsulo zina zomwe thupi lawo silikusowa.
Zowonjezereka mwa amuna kuposa akazi ndipo zingayambitse kuwonongeka kwa thupi ngati sakanatsatiridwa. Anthu omwe ali ndi hemochromatosis ayenera kuyang'anitsitsa mankhwala awo. Angathenso kumwa mankhwala kapena magazi nthawi zina amachotsedwa pofuna kuchepetsa chitsulo chowongolera.
> Zotsatira:
Medline Plus. "Hemochromatosis."
National Academy of Sciences, Engineering ndi Medicine, Health ndi Medicine Division. "Zolemba Zowonjezera Zakudya Zakudya ndi Machitidwe."
National Institutes of Health, Office of Food Supplements. "Zolemba Zowonjezera Zakudya Zolemba: Iron."