Battle anemia ekukhulelwe nokudla kwakho
Uma uthola ukuthi une-fer ephansi noma i-anemia ekukhulelwe kwakho, awunabo. Ngenxa yezimfuno ezikhulayo emzimbeni wesifazane nokwanda kwevolumu yegazi, i-anemia yisimo esivamile kakhulu ekukhulelweni.
Insimbi ephansi ingakwenza uzizwe ukhathele, ube nekhanda, uhlaziye , futhi ube nezinye izimpawu ze-anemia. Ngokudla ukudla okunezinsimbi, ungasiza ukuvimbela noma ukulwa nokukhulelwa kwegazi ekukhulelwe nase-postpartum.
Okwenza Udinge Insimbi Engaphezulu
I-American College of Obstetricians and Gynecologists (i-ACOG) igcizelela ukuthi abesifazane abakhulelwe badla ukudla okunomsoco futhi banakelela ngokukhethekile izidingo zansuku zonke zemithi ethile. I-iron ne- folic acid ziphakathi kwezibaluleke kakhulu kulawa.
Uma ukhulelwe, umzimba wakho udinga kabili inani lensimbi njengoba kuvame ukukwenza. Kungenxa yokuthi insimbi ibalulekile kulawo amangqamuzana egazi abomvu owomzimba wakho oyokwenzela umntwana. Amaseli abomvu aphethe i-oksijeni ezithombeni nasezikhunjini zakho, kanye ne-fetus yakho.
I-iron ibalulekile phakathi nokukhulelwa kwakho kodwa kubaluleke nakakhulu emithathu yokuqala neyesithathu. Njengoba umzimba awuyikukhiqiza insimbi, udinga ukuyithola ekudleni nasezingenizeni.
Ukudla kwe-Iron-Rich
Ukudla okungokwemvelo ensimbi kungaba usizo kakhulu ekuvimbeleni nasekunciphiseni izimpawu ze-anemia. Inzuzo yokuthola insimbi yakho ekudleni yukuthi ungayithatha kangcono kunamaphilisi nezinye izithako.
Futhi akubangeli ukucindezeleka emathunjini ukuthi imithi ethile ingabangela.
I-ACOG itusa ukuthi abesifazane abakhulelwe banokudla ama-milligrams angu-27 (mg) wensimbi ngosuku ngalunye. Kungaba nzima ukudla leyo mali, nakuba iYunivesithi yaseCalifornia San Francisco Medical Centre ibhekisela ukuthi ukupheka ensimbi yensimbi kungandisa insimbi ekudleni ngamaphesenti angu-80.
Ukufaka ukudla okulandelayo ekudleni kwakho kuyindlela enhle yokufinyelela umgomo wansuku zonke:
- Imifino emnyama, emifino, njengesipinashi, imifino ye-collard, ne-kale
- Izithelo ezomile, kuhlanganise nama-apricot, imifuno, omisiwe namakhiwane
- Ama-Raspberries nama-strawberries
- I-Sauerkraut
- Ama-Beet
- Amahlumela aseBrussel
- Brocolli
- Amazambane
- Ubhontshisi, uphizi, namalenti
- Amaqanda, ikakhulukazi i-isikhupha
- Blackstrap molasses nezinye ushukela ezingapheli
- Inyama, ikakhulukazi inyama ebomvu nesibindi, nakuba ingulube, inkukhu, kanye newundlu kuhle
- Izinhlanzi, ama-clams, nama-oysters
- Tofu
- Amabele okusanhlamvu, okusanhlamvu, kanye ne-pasta
- Oatmeal
- Isinkwa sonke sengqolowa
Indlela elula yokuthola insimbi eyengeziwe ukudla okuncane kwalokhu kudla nsuku zonke. Ingabe udla isaladi nge-ulethisi we-iceberg? Cabanga ngokushintshela esitsheni sesipinashi noma imifino ehlangene yamakhasi. Udinga isiphuzo se-pick-me-up ntambama? Cabanga ngamabhilikosi amabili omisiwe.
Ukwengeza umbhangqwana omncane emakhakheni asekuseni kungasiza. Ungaphinde ufafaze umlimi owomuncu noma omisiwe oatmeal yakho noma uyifake kumxube wokuhamba. Ukudla ubhontshisi bebhontshisi okungenani kanye ngesonto nakho kuwumqondo omuhle-kungabizi, kulula futhi kukuhle kuwe.
Vegetarians
Ukuba nemifino ekukhulelweni kuhle kakhulu. Naphezu kokuthi umzimba uthatha imithombo yensimbi engcono kunemithombo yemifino, akudingeki udle inyama ukuze ukwandise insimbi yakho.
Esikhundleni salokho, ungakhetha noma yiziphi izinketho zemifino okukhulunywe ngazo, ukuqinisekisa ukuthi udla ngisho nokunye kwalokhu kokudla kunokujwayelekile. Ukudla okunamagciwane okukolweni nakho kuyindlela enhle futhi udla izithelo ze-citrus eziphezulu ku-vitamin C kuzosiza ngenkinga yokungena.
Inyama
Uma uthanda ukudla inyama futhi ufuna ukungeza okuningi ekudleni kwakho, inyama ebomvu izokunika insimbi eningi kakhulu. I-caveat lapha yukuthi akufanele neze ulawule umthamo wakho noma ezinye izidakamizwa ezingavamile ngesikhathi sokukhulelwa. Lokhu kungandisa ingozi yakho ye-trichinellosis, ukutheleleka okubangelwa ama-roundworms angavamile kepha into okufanele uyiqaphele.
Nakuba inyama iyimithombo enhle yensimbi, ukuhlukahluka kubalulekile.
Zama ukudla ezinye izitshalo ezinothile ezikhiqizwa yensimbi nsuku zonke kanye nokuqinisekisa ukuthi uthola imali enhle yazo zonke izinhlobo zensimbi.
Ukwandisa ukukhishwa kwensimbi
Ungakwazi futhi ukwandisa inani lensimbi yakho elithatha ngokudla ukudla okune-iron kanye nevithamini C. Cabanga ngokudla ukudla okunjengama-oranges noma ukufaka utamatisi ekudleni kwakho kaningi. Kodwa-ke, kufanele ugweme i-calcium ngokudla okune-high-iron noma uma uthatha izithako ze-iron ngoba inganciphisa ukumuncwa.
Ukudla okuningi odlayo, njengezinhlamvu kanye nosanhlamvu, kungase kube nokuqiniswa ngensimbi. Qinisekisa ukubheka lokhu kumalebula wokudla lapho uthengisa.
Ama-Iron Supplements
Umbelethisi wakho noma udokotela uzovame ukuhlola i-anemia ngaphambi kokukhulelwa kwakho futhi futhi phakathi kwamasonto angu-24 kuya kwangu-28. Uma une-anemic, ungacelwa ukuba uthathe isiswane ngaphezu kwevithamini yakho yokubeletha . Noma ungase ucelwe ukuthi ushintshe uhlobo oluthile lwevithamini lokubeletha oluthatha isisu. Udokotela wakho angakusiza ukuthi unqume ukuthi yini engcono kuwe.
Izithako eziningi zingenza uzizwe uzibophezelekile noma amathumba akho azizwa elula. Akuwona wonke umuntu ophendula kahle ukuze ahlanganise, noma. Lokhu kuyinto enhle yokukhuluma nodokotela noma umbelethisi wakho ngoba ungadinga isilinganiso esithile noma ushintshe izithako. Unganqikazi ukuzama izithako ezihlukahlukene, kufaka phakathi ezinye zeziphuzo ezitholakalayo, uze uthole okukusebenzelayo.
Izwi elivela ku-Verywell
Njengoba uqhubeka ngokukhulelwa kwakho, cabanga ngezindlela ezilula zokwandisa insimbi yakho yokudla. Uzozizwa ungcono futhi unganciphisa ingozi yokuthola i-anemia. Kuzosiza futhi uma usuvele utholakale. Uma kunesidingo, cela udokotela noma umbelethisi wakho ukuthi uthunyelwe kumuntu onomsoco. Ukuvakashelwa okulula okukodwa kungase kube yilokho okudingayo ukuze uthole ithrekhi.
> Imithombo:
> I-American College yezidakamizwa namaGynecologists. FAQ: Ukudla ngesikhathi sokukhulelwa. 2018.
> NgoMashi we-Dimes. I-anemia. 2013.
> Amasevisi Okulawula Nokuvimbela Izifo. I-Trichinellosis FAQ. 2012.
> UCSF Health. Ukukhulelwa kwegazi nokukhulelwa. IYunivesithi yaseCalifornia eSan Francisco. 2018.