Umhlahlandlela wamaminerali
I-Iron iyinhlangano yokugaya imithi yakho yokudla okusetshenziselwa ukuthutha i-oksijeni kumaseli kuwo wonke umzimba wakho. Kubuye kubalulekile ekukhuleni kweseli nokuhlukaniswa. Iningi lensimbi yomzimba wakho litholakala kuma-red cells amangqamuzana amancane amangqamuzana emisipha kanye namanye ama-enzyme.
I-Institute of Medicine ye-National Academy Sciences, Engineering kanye neMedicine, Health and Medicine Division inqume ukuthi i-DRI iyinhloko yezinsimbi.
I-DRIs isekelwe ezidleni zansuku zonke zokudla okunomsoco womuntu onempilo enhle futhi ihluka ngokudala nobulili. Uma unenkinga yezokwelapha, kufanele ukhulume nomhlinzeki wezempilo wakho mayelana nezidingo zakho zensimbi.
Izindleko zokudluliswa kwezidakamizwa
Abesilisa
Iminyaka engu-1 kuya kwemi-3: ama- milligram angu-7 ngosuku
Iminyaka engama-4 kuya kwengu-8: ama-milligram 10 ngosuku
Iminyaka engu-9 kuya kwengu-13: 8 milligrams ngosuku
Iminyaka engu-14 kuya kwengu-18: ama- milligram angu-11 ngosuku
Iminyaka engu-19 ukuya kweyama-50: 8 milligrams ngosuku
Iminyaka engu-51+: 8 milligrams ngosuku
Abesifazane
Iminyaka engu-1 kuya kwemi-3: ama- milligram angu-7 ngosuku
Iminyaka engama-4 kuya kwengu-8: ama-milligram 10 ngosuku
Iminyaka engu-9 kuya kwengu-13: 8 milligrams ngosuku
Iminyaka engu-14 kuya kwengu-18: 15 milligrams ngosuku
Iminyaka engu-19 ukuya kweyengu-50: 18 milligrams ngosuku
Iminyaka engu-51+: 8 milligrams ngosuku
Abesifazane abakhulelwe: ama- milligram angu-27 ngosuku
Abesifazane abancancisayo: ama- milligram angu-9 ngosuku
Imithombo ye-Iron
Akunzima kakhulu ukuthola insimbi eyanele ekudleni kwakho, ikakhulukazi uma uyidla inyama, kepha kunezinto eziningi zokudla okutshalwe yizilimo ezinamaminerali abalulekile.
Ukudla okunomcebo we-Iron kufaka inyama, inhlanzi, izinkukhu, ama-oats, ama-legumes kanye nesipinashi. Kunamafomu amabili: ifomu elitholakala ezinhlakeni zesilwane libizwa ngokuthi i- heme iron (kusuka ku-hemoglobin), futhi insimbi engeyona i-heme yifomu etholakala ezitshalweni. Nakuba zombili izinhlobo zamukelekile, insimbi ye-heme iyabanjwa kalula. Ungakwazi ukwandisa ukutholakala kwe-non-heme iron ngokuhlanganisa imithombo yemifino nokudla okunevithamini C.
Ukuntuleka kwe-iron kubangela inani elincishisiwe le-oksijini elinikezwa amangqamuzana futhi liholela ekukhathaleni nesimo esibizwa ngokuthi i-microcytic anemia. Ukungatholi insimbi eyanele kungathinta nomzimba wakho omzimba. Ukwehluleka kungenzeka ngenxa yokuntuleka kwensimbi ekudleni, ubunzima bokuncibilikisa insimbi eningi ekudleni okudlayo, noma ekulahlekelweni kwegazi okungapheli ngesikhathi sokuya esikhathini noma ezinye izinkinga zokugaya ukudla.
Kwenzekani Uma Uthatha Imfucumfucu Eningi?
Ungathenga izithako zensimbi ezitolo zokudla, ama-pharmacy nezinye izitolo, kodwa kudingeka uqaphele ngoba kungenzeka ukuthatha okuningi. I-Institute of Medicine ibeka ukubekezelelana okuphezulu kwezingxenye zensimbi, okuyiyona dose ephakeme nsuku zonke ebonakala iphephile, ku-45 milligrams ngosuku. Ukuthatha ama-milligram angaphezu kwezingama-45 ngosuku kungabangela izinkinga zokugaya ukudla njengesiyaluyalu, ukuhlanza nokuqothulwa.
I-iron ingaba yingozi kakhulu, ikakhulukazi ezinganeni ezincane. Izithasiselo ze-Iron kufanele zigcinwe njalo ezinqolobaneni ezingenasibindi ngenxa yokuthi isisindo esisodwa esikhulu sensimbi (okungaphezu kwezigidigidi ezingama-60) singabangela ubuthi obunzulu bensimbi ezinganeni ezingaphansi kweminyaka emihlanu. Funa usizo oluphuthumayo ngokushesha uma ucabanga ukuthi ingane encane ingase ithathe isilinganiso esikhulu sensimbi.
Isifo Sokudlula I-Iron
I-Hemochromatosis yisimo esibangela ukuthi insimbi eningi kakhulu igcinwe esibindi nakwezinye izitho. Akubangelwa ukubamba insimbi eningi kakhulu, kodwa abantu abanakho abakwazi ukususa insimbi eyengeziwe engadingeki imizimba yabo.
Kuvame kakhulu emadodeni kunabesifazane futhi kungaholela ekulimaleni komzimba uma kungashiywa ngaphandle kokulashwa. Abantu abane-hemochromatosis kumele babheke ukudla kwabo kwensimbi. Bangase baphinde bathathe imithi noma baphuze ngezikhathi ngezikhathi ukuze banciphise i-iron build-up.
> Imithombo:
I-Medline Plus. "Hemochromatosis."
National Academy of Sciences, Engineering and Medicine, Health and Medicine Division. "Ukudluliswa Kwezinkuni Kufaka Amathebula Ne-App."
Izikhungo Zempilo Zesizwe, iHhovisi Lokudla Kwezondlo. "Iphepha Lokudla Lokudla Ngezidakamizwa: I-Iron."