I-iron iyiminerali ebalulekile ekugcineni impilo, iyisakhi esiyisisekelo se -hemoglobin . Le phrotheni itholakala kumaseli abomvu egazi futhi inomsebenzi obalulekile wokuthutha umoya-mpilo usuka emaphashini uye kuzo zonke izitho nezicubu emzimbeni. Uma amazinga e-iron enganele, umzimba awukwazi ukukhiqiza i-hemoglobin eyanele, okuthinta amandla okungenisa umoya-mpilo kanye namazinga amandla aphelele.
Ukuze uqonde ukuthi ungayiphatha kanjani le minerali, kubalulekile ukwazi nge -ferritin . I-Ferritin iyiprotheni esebenza njengendawo yokugcina insimbi yomzimba , iyigcina esibindini, esibindini, nasemnkantsheni ukuze iyikhulule lapho umzimba uyidinga. Kalula nje: lapho inani lensimbi emzimbeni lehla, inani le-ferritin elikhiqizwayo liyancishiswa; ngokuphambene nalokho, lapho amazinga ensimbi ekhuphuka, ukukhiqizwa kwe-ferritin nakho kuyakhuphuka. Ngakho-ke, ukuze kwandiswe amazinga e-ferritin , kuyadingeka ukwandisa ukutholakala kwensimbi emzimbeni.
Izidingo zansuku zonke kanye namazinga ajwayelekile e-ferritin
Isidingo sale minerali siyahlukahluka kuye ngomuntu ngamunye. Indoda endala ngokuvamile idinga umthamo wansuku zonke wamamiligremu angu-8 ensimbi, kuyilapho owesifazane omdala edinga cishe amamiligremu angu-19 ngosuku. Lo mehluko ubangelwa kakhulu ukulahleka kwegazi njalo ngenyanga ngesikhathi somjikelezo wokuya esikhathini.
Ekuhlolweni kwegazi, amazinga ajwayelekile e-ferritin angahluka kuye ngobudala nobulili. Ngokuvamile, izinga elinempilo libhekwa njengeliphakathi kuka -24 no-336 ng/mL kwabesilisa kanye no- 11 no-307 ng/mL kwabesifazane, yize amanye amalabhorethri ebeka ubuncane bomhlaba wonke obungaba ngu-12 ng/mL. Kubalulekile ukuthi udokotela achaze le miphumela ngokusekelwe emlandweni wezokwelapha wesiguli.
Izimpawu ze-ferritin ephansi kanye ne-anemia yokuntuleka kwensimbi
Uma izitolo zensimbi zincipha kakhulu, i-anemia yokuntuleka kwensimbi ingavela . Lesi simo senzeka lapho insimbi ingekho eyanele ukukhiqiza amangqamuzana abomvu egazi, okuvimbela ukuthuthwa komoya-mpilo. Izimpawu ezivame kakhulu zifaka:
- Ukukhathala ubuthakathaka obungapheli kanye namandla aphansi.
- Ukuphelelwa umoya noma ukuphelelwa umoya lapho wenza imisebenzi yansuku zonke.
- Ubumpofu esikhumbeni kanye nolwelwesi lwamafinyila.
- Isizunguisiyezi kanye nekhanda elibuhlungu.
- Izinkinga zokuhlushwaukudideka nokucasuka.
- Izipikili eziphukile kanye nokulahlekelwa izinwele.
- I-Tachycardia ngenxa yomzamo owengeziwe wenhliziyo.
Kubadlali nakubagijimi, lezi zimpawu zingaholela ekuncipheni kokusebenza kahle , ukukhuthazela okuncane, kanye nokululama kancane ngemva kokuzikhandla, njengoba imisipha ingatholi umoya-mpilo odingekayo.
Indlela yokwandisa i-ferritin ngokwemvelo ngokudla
Indlela ephumelela kakhulu yokwenyusa amazinga e-ferritin ukudla ukudla okunothe nge-iron. Kubalulekile ukuhlukanisa phakathi kwezinhlobo ezimbili ze-iron:
1. I-Heme Iron (Imvelaphi Yesilwane)
Yinsimbi umzimba womuntu oyimunca kalula kakhulu . Itholakala ikakhulukazi ku:
- Inyama ebomvu kanye nenyama engenamafutha (inyama yenkomo, ingulube).
- Isibindi kanye nesisu.
- I-Mariscos (ikakhulukazi ama-oyster, ama-clam nama-cockle).
- Inhlanzi uyabona.
- Amaqanda.
2. Insimbi Engeyona I-Heme (Imvelaphi Yesitshalo)
Itholakala ezitshalweni futhi kunzima kakhulu ngomzimba ukuyimunca. Imithombo yayo eyinhloko yile:
- I-Legumes (ama-lentile, ubhontshisi, ama-chickpeas).
- Imifino eluhlaza (isipinashi, i-chard, i-broccoli, i-kale).
- Okusanhlamvu okuphelele kanye nama-oats.
- Amantongomane nembewu (ama-pistachio, ama-alimondi, ithanga kanye nembewu yelanga).
- Izithelo ezomile.
Amasu okuthuthukisa ukumuncwa kwensimbi
Ukudla ukudla okucebile nge-iron akwanele; ukwenza ngcono ukutholakala kwayo kubalulekile . Umsizi oyinhloko yi -vitamin C , esisiza ukumuncwa kwe-non-heme iron. Kunconywa ukuthi kuhambisane nokudla okunalokhu okulandelayo:
- Icitrus (amawolintshi, ama-tangerine, ama-kiwi).
- Izithelo njengama-strawberry kanye nomango.
- I-Verduras njengopelepele, utamatisi, kanye ne-broccoli.
Ukudla okuvimba ukumuncwa (Ama-Inhibitors)
Kunezinto eziphazamisa ukumuncwa kwensimbi. Lokhu kufanele kugwenywe ihora elilodwa ngaphambi noma ngemva kokudla okunothe ngensimbi.
- I-calcium nemikhiqizo yobisi (ubisi, ushizi).
- Ama-tannins kanye ne-caffeine (itiye, ikhofi, ushokoledi/ikhokho).
- Iziphuzo ze-Carbonated (njengeCoca-Cola).
- Ama-phytates ezikhona kokunye okusanhlamvu kanye nemifino (umphumela wazo uncishiswa ngokucwilisa noma ukubilisa ukudla).
Izici zangaphandle: Ukucindezeleka, Ukuzivocavoca kanye Nempilo
Amazinga e-Ferritin awancikile ekudleni kuphela. Ukucindezeleka kungaholela ekukhuluphaleni kwe-asidi noma izilonda zesisu, okuphazamisa ukumuncwa kwamathumbu kwalesi sithako. Ukuze kuncishiswe lokhu, kunconywa ukwenza i-yoga noma ukuzindla ukuze kudluliselwe amandla futhi kuncishiswe ukucindezeleka.
Ngakolunye uhlangothi, umsebenzi womzimba ubalulekile. Cishe imizuzu engama-20 yomsebenzi womzimba wansuku zonke ithuthukisa ukujikeleza kwegazi, ithuthukisa ukumuncwa kwensimbi. Kodwa-ke, abasubathi abanamandla kufanele baqaphele: umthelela kanye nokujuluka kungaholela ekulahlekelweni yinsimbi, futhi ukukhishwa kwehomoni i- hepcidin ngemva kokuzivocavoca kuvimbela ukumuncwa. Isikhathi esifanele sokudla insimbi singaphakathi kwemizuzu engama-30 ngemva kokuzivocavoca ekuseni.
Izexwayiso ezengeziwe kanye nezezokwelapha
Uma ukudla kuphela kunganele, udokotela wakho angase ancome izithasiselo zensimbi (njenge-ferrous sulfate). Kubalulekile ukungaziphilisi ngokwakho , njengoba insimbi eningi kakhulu ingalimaza isibindi nenhliziyo. Izithasiselo zivame ukuthathwa esiswini esingenalutho esine-vitamin C ukuze kuthuthukiswe ukusebenza kahle, yize zingabangela imiphumela emibi njengokuqunjelwa , uhudo, noma indle emnyama.
Icala eliphambene: I-ferritin ephezulu (i-Hyperferritinemia)
Ukuba namazinga e-ferritin amaningi nakho kuyisici esiyingozi, ngezinye izikhathi esaziwa ngokuthi i-hemochromatosis . Lokhu kubonisa ukugcwala ngokweqile kwensimbi okungaholela ekulimaleni kwezitho ezibalulekile. Izimpawu zifaka phakathi ubuhlungu bamalunga, ukuba mnyama kwesikhumba , kanye nokukhathala okukhulu. Izimbangela zingaba yizakhi zofuzo, ngenxa yokuphuza utshwala ngokweqile, isifo sesibindi, noma ukumpontshelwa igazi njalo. Ukuze wehlise amazinga e-ferritin, kunconywa ukudla okune-iron ephansi, futhi ezimweni ezimbi kakhulu, kungadingeka ukusetshenziswa kwama -chelating agents noma ama-phlebotomies ( ukudonsa igazi okulawulwayo).
Ukugcina amazinga e-ferritin afanele kudinga ibhalansi phakathi kokudla ukudla okucebile nge-heme kanye ne-non-heme iron, ukusebenzisa i-vitamin C ngendlela ehlelekile, nokugwema izithiyo ezifana nekhofi noma imikhiqizo yobisi ekudleni okuyinhloko. Ukuhlolwa kwegazi njalo kubalulekile, ikakhulukazi kwabesifazane abaneminyaka yokuzala kanye nabadlali, ukuze kulungiswe ukudla noma ukwengeza ukudla ngaphansi kokuqashwa kwezokwelapha nokuqinisekisa ukuthuthwa komoya-mpilo okusebenzayo kuwo wonke umzimba.