Mazano Okudya Kwevaya Vari Pangozi Yakakwirira Kwazvo Nokushaiwa Kwesimbi
Vana nevakuru vane chirwere cheCeliac vari pangozi yekushayikwa kwesimbi kana kushaya simba kwesimbi (IDA), iyo inonyanya kuipa yekushaiwa kwesimbi. Iron kubva pakudya inowanikwa kunyanya mumatumbo ekumusoro, chikamu chakafanana chemukati hukuvadzwa ne gluten.
Kushayiwa kweyimbi ndiyo inowanzosvibisa muviri munyika uye nevana, uye vakadzi vane makore anobereka vana vari pangozi yakanyanya yekushaiwa kwesimbi.
Kurema kwesimbi kunoshaya anemia kunoitika kana muviri usina dhi rakawanda kuti uite masero matsvuku eropa.
Iron ndiyo chikamu che "hemoglobin," puroteni inotakura okisi muropa. Zvakakosha kutakura okisijeni kumasero, nekuda kwesimba metabolism, kukurumidza kwevanhu kukura, kubereka uye zvirwere zvemusununguko.
Vana nevakuru vane uremu hwesimbi vanotambura nekuneta, mungozi yezvirwere zvisingaperi, kushaya simba, kunotonhora nyore nyore, vane tsika yekuve yakanyarara uye vane kuoma kuisa pfungwa izvo zvinogona kutungamirira mukurema kwekudzidza.
MuUnited States neEurope, upfu hwegorosi hwakasimbiswa (hwakagadzirwa) nesimbi kuti hugadzirire kurasikirwa kwesimbi apo gorosi inonatswa kupera. Asi vashomanana vashoma-vhudzi vasina ruzivo uye nheyo dzakasimbiswa nesimbi.
Kubvisa Sirivha
Kune miviri miviri yesimbi muzvokudya - "heme" simbi inowanikwa mumhuka uye "kwete-heme" simbi inowanikwa mumiti yemichero. Heme yesimbi inonyanya kukoshesa kupfuura yeasina-heme iron, uye kubatwa kwemaviri aya kunowedzera nekudya zvakakura mu vitamini C.
Zvokudya zvakakura muvhithamini C zvinosanganisira tsvuku uye tsvuku tsvuku, michero yemicrosi nemajisi, strawberries, raspberries, blueberries, cranberries, tomato, broccoli, mbeu dzeBrussels, cauliflower, kabichi, winter squash, mashizha ane mashizha uye parsley, mbatata, cantaloupe, papaya, mango, vhuta, uye pineapples.
Zvokudya Zvakanaka Sources ye Iron:
- Zvokudya - mombe, nyama yenguruve, gwayana, chiropa, nezvimwe zvipenyu zvenyama
- Puchi - huku, dhongi, turkey, chiropa (kunyanya nyama yakasviba)
- Hove - shellfish, kusanganisira clams, mussels, uye oyster, sardines, anchovies
- Leafy magidhi emhuri yekichi, zvakadai se broccoli, kare, turnip magreens, uye collards
- Mbeu - lima mazai, mazai machena, maharishi akaomeswa nemaperesi zvinosanganisira pinto nyemba, mazai eziso madema, uye mazinga
- Yembiriso-yakabikwa-gluten-isina mahwanda ezvingwa zvezviyo nemafuta
Kunobva: Yunivhesiti yeMadrid Medical Center - Denda Ropa
Iron Inowanikwa neG Gluten-Dzisina Mbeu Nezviyo Zvisingatauri:
1 mukombe wezviyo zvitsvuku
- Amaranth 15 mg
- Teff 14.7 mg
- Maori 8.4 mg
- Quinoa 7.7 mg
- GF Oats 7.4 mg
- Mushonga 6 mg
- Buckwheat 3.7 mg
- Brown Rice 2.7
- Muchere Riri 1.5 mg
Kunobva: USDA-ARS Nutrient Data Laboratory
Dietary Reference Intakes / Yakarongwa Dietary Allowance ye Iron (RDA)
- Vacheche 7 - 12 mwedzi .......... 11 mg
- Vana 1 - 3 makore .......... 7 mg
- Vana 4 - 8 makore .......... 10 mg
- Vana 9 - 13 makore .......... 8 mg
- Vana vaduku 14 - 18 .......... Varume 11 mg / vakadzi 15 mg
- Vakuru 19 - 50 .......... Marume 8 mg / Mukadzi 18 mg
- Vakuru 51 + .......... Marume 8 mg / Vakadzi 8 mg
- Vakadzi vane pamuviri vose vane makore .......... 27 mg
- Vakadzi vanoyamwisa 18 uye vaduku .......... 10 mg
- Vakadzi vanoyamwisa 19 uye vanopfuura .......... 9 mg
Kubva: USDA / IOM Dietary Guidance DRI Tables