Intsimbi kwimbono yezokwelapha yimbonakalo ebaluleke kakhulu, edlala indima ebalulekileyo kwimpilo yabantu. Umsebenzi walo obalulekileyo kukuba uthathe inxaxheba ekubunjweni kwamaprotheni, ekufakeni i-oksijeni, i-hemoglobin kunye ne-myoglobin emzimbeni, kunye nokubonelela ngeendlela zokusebenza. Iimveliso zentsimbi zibalulekile ekusebenzeni ngokuqhelekileyo kwinqanaba le-immune, ngokukodwa kumgangatho weselula. Ngokudibanisa neemaminerali ezikhoyo emzimbeni womntu, kunye namaxabiso amancinci, isinyithi sinomphumo onamandla. Olunye ulwazi malunga nendima yesinyithi emzimbeni womntu, apho le yimbi yesinyithi ukuthatha kunye nendlela engcono yokumelana ngayo, funda ngezantsi.
Umxholo wesinyithi emzimbeni
Ngokuqhelekileyo, umzimba omdala uqukethe u-4 ukuya ku-5 g wensimbi. Malunga no-1 mg. ngemini imihla ngemihla "ishiya" ngenxa yendalo yokwehliswa kweeseli ezivela emlonyeni wesikhumba kunye neembumba ezinqamlekileyo, kubandakanywa nomgangatho wesisu esiswini. Umjikelezo wokuya esikhathini kubafazi ngaphambi kokumisa umva kwandisa ukulahlekelwa yinyithi ukuya kwi-2 mg.
Kuyaziwa ukuba akukho ndlela yomzimba yesimiso somnxeba emzimbeni. Kwisakhelo seenkqubo zokutyunjwa kwesebe, izitoreli zalo emzimbeni womntu zilawulwa kwaye i-microelements igcinwe ngokuchanekileyo ngokuchanekileyo. Kodwa oku kungukuthi umntu uphilile. Intsimbi - into ye "whimsical", kunye nomxholo wayo kuxhomekeke ngqo kwiimeko zomzimba jikelele. Njengoko kunjalo, nangona kunjalo.
Iyiphi i dose yemihla ephakanyisiweyo?
I-dose yensimbi yansuku zonke yenkwenkwe yabafana abaneminyaka eyi-14 ukuya kwe-18 ngu-11 mg. ngemini, kunye namadoda amadala avela kwiminyaka eyi-18 ukuya kweyama-70 ahla e-8 mg. ngosuku. Kumantombazana aneminyaka eyi-14 ukuya kwe-18, umxholo wesinyithi u-15 mg. ngosuku, kubafazi besuka kwiminyaka eyi-18 ukuya kweyama-50, umthamo ukwandisa ukuya kwi-18 mg, kunye nabasetyhini abangama-50 no-8 mg. kuya kukwanela.
Nangona kunjalo, ku funeka kuqatshelwe ukuba inxalenye encinci yesinyithi esiza kuthi ngokutya iyancipha ngokupheleleyo. Ngaphezu koko, eli xabiso alisoloko lihlala. Ukongezelela, kukho izinto ezahlukahlukeneyo eziphazamisa inkqubo yokuchithwa kwentsimbi. Ngokomzekelo, ukungena kwe-vitamin C kudlala indima ebalulekileyo ekuhambelaneni kwentsimbi. Iimbumba zeeprotheni zomzimba (inyama yentlanzi kunye neenkukhu), ezisetyenzisiweyo nakwizinto ezincinci, ziqulethe izinto ezandisa ukwanda kwesinyithi ekudleni. Ngakolunye uhlangothi, kwaziwa ukuba isinyithi kwizidlo zintlobo ezimbini: i-hemativistic and non-heme. Umthombo we-hemativnogo isinyithi - oku ikakhulu inkuku kunye neentlanzi, zitshiswa ngokukhawuleza. Kwaye, emnyama umbala wenyama, isinyithi esinezantsi. Intsimbi ye-Nonhematic itholakala ekutya njengokufana nesonka, ilayisi, imifuno kunye namaqanda. Ukutyunjwa kwesinyithi kuyachaphazeleka ngokusetyenziswa kwenyama kunye nokutya okucebileyo kwi-vitamin C. Ezinye ukutya, ezifana nekhofi, itiye, isipinashi, ushokoleta. Ukutya okucebileyo kwe-Fiber - iprotheni ye-soy, i-bran bran kunye ne-alginates (iisobho ezizenzekelayo, i-ice cream, i-puddings kunye ne-creams) ziphazamisa inkqubo yokuchithwa kwe-microelement. Nangona kunjalo, ngokubambisana nomzimba okanye ukutya okunothile kwi-vitamin C, umphumo wabo ongezantsi unciphile kakhulu. Ukuchithwa kwentsimbi nako kunokukhubazeka xa uthatha amayeza athile, njengama-antibiotics kunye ne-antacids.
Imithombo ephambili yentsimbi
Phakathi kweemveliso zokutya, "iinkokeli" ngokwemveliso yesinyithi ziyi: isibindi, inyama yengulube, izintso, inyama ebomvu, iivithamini ezithengiswa ngamanani kunye nemveliso yeebhakabhaka, iinkukhu, amaqanda, i-juice, i-prunes, i-legumes, i-nut, i-spinach, i-oysters, izithelo ezomileyo, i-brownweed, imifuno ngamahlamvu aluhlaza.
Uluhlu lokutya olutyebileyo
Uhlobo lokutya | dose | isinyithi | iikhalori |
iimbotyi zeentso | 1 indebe | 15 mg | 612 |
ipeysi | 1 indebe | 12.5 mg | 728 |
zesoya | 1 indebe | 9 mg | 376 |
iklabishi | 1 kachan | 5 mg | 227 |
isipinashi | 500g | 9 mg | 75 |
broccoli | 500g | 5 mg | 170 |
Imisebenzi ebaluleke kakhulu yesinyithi emzimbeni
Ngokumalunga nendima edlalwa yinyithi emzimbeni womntu, unokuxelela ngamaphuzu ambalwa:
- Insimbi iyinxalenye yeenzyme ezininzi kunye neeprotheni;
- Uthatha inxaxheba ekwakheni amaseli obomvu wegazi kunye nokubonelelwa kwe-oksijini kwiimfucu kunye namalungu;
- Idlala indima ephambili kwiinkqubo zokukhula emzimbeni;
- Ukwandisa ukuxhatshazwa komzimba kwaye ngokuphumelelayo ukulwa neempawu zokuxinezeleka nokuxinezeleka;
- Ukuthintela ukukhathala nokuphucula isikhumba kunye nebala.
Ukugqithisa kokubili kungabikho nokugqithisa
Iimpawu eziqhelekileyo zokunqongophala kwesinyithi zi:
1. Ukuziva ukukhathala ngenxa ye-anemia (imeko ebangelwa ukusilela kwesinyithi). Ngokuqhelekileyo kwenzeka ngokunyuka kwiimfuno zomzimba ngokudibanisa nokunqongophala kwesinyithi. Ngokomzekelo, ekukhulelweni, kunye nabantwana abaneminyaka eyi-6 ukuya kwezi-18.
2. Ngesikhumba.
3. Ukutyunjwa.
4. Izipikili eziphukile kunye namazinyo azinzileyo.
Ukungabi nesebe kuyinkathazo enkulu, ngakolunye uhlangothi, ukugqithisa kwayo kungakhokelela ekutyeni. Ezi zinto zinqabile kakhulu, kodwa zinokuvela malunga nokusetyenziswa kwezixhobo zokutya, kunye ne-hemochromatosis - ukuphulwa kwe-iron metabolism emzimbeni. Insimbi eyongeziweyo ibangela umonakalo kwisibindi, izintso kunye nengqondo.
Kufuneka kuqatshelwe ukuba amanani angaphezu kwe-100 mg. usuku lungabangela ukukhathala, ukulahleka kwesisindo nokuphazanyiswa kwinto yesimo senhliziyo. Yikuphi oku kuthetha ukuba izondlo zondlo kunye nomxholo wesinyithi kufuneka zibe zizodwa ngokuvumelana nesigqirha!
Izinto ezibonisa ingozi
Okokuqala akungathandabuzeki ukutya okungalunganga, eyona ngxaki eqhelekileyo kubantwana nakubantu abadala. Kodwa abantwana baxhatshazwa kakhulu kwiminyaka yobudala, xa ukutya okufake imfashini kuvezwa, kodwa bafuna ukuhlangabezana nemigangatho baze balwele ukulinganisa. Ukungabikho kweziganeko zokulandelelana kwezi zidlo kubandakanya ukuphazamiseka kokukhula nokuhamba kwimizi. Abantu abenza imifuno banokujamelana nobunzima ekufumaneni iimpahla zesebe. Ngendlela efanelekileyo, kukho izinto ezininzi zokusanhlamvu, iinantongomane kunye neembotyi kwimenyu yemihla ngemihla. Ukukhulelwa kungenye into engozini, ngoko ke umfazi othabatha umntwana kufuneka azibonelele ngokusetyenziswa kokutya okunotye ngensimbi ukukhusela intsana evela kwintswelo ye-anemia. Kwizinto ezizithobayo ezikhokelela ekuswelekeni kwesinyithi, ziquka ukulahleka okukhulu kwegazi ngexesha lokuya esikhathini, kunye nomnikelo wokunikela ngegazi, ukuncelisa, njl njl.
Ukunqongophala kwetsimbi kuqhelekileyo kubasetyhini beminyaka yobudala kunokuba abantu baswele ukungabi ncitshana. Ukunqongophala kweensimbi, njengomgaqo, kudibene nokunciphisa umzimba kunye nobuthakathaka obuthathaka, ukunciphisa uxinzelelo kunye nokusebenza kwengqondo kumzimba wokuzivikela.
Iintlobo ezininzi zokutya kunye nomxholo okwaneleyo weemveliso zokutya zeemvelaphi zezilwanyana, imifuno kunye neziqhamo zinokunika isethi efunekayo yentsimbi. Ngethuba lokukhulelwa, umfazi kufuneka adle i-micronutrients kunye nezongezelelo zondlo ngokuphindwe kabini. Isondlo esifanelekileyo sabasetyhini abakhulelweyo nabasetyhini kuyimfuneko yokondla ngokufanelekileyo abantwana kunye nabantwana abancinci, kwaye liyimilinganiselo emihle yokuthintela ukuphuhliswa kokunqongophala kwe-anemia.