I-anemia ingenye yezinkinga ezivame kakhulu ngesikhathi sokukhulelwa. Cishe u-90% wabesifazane abakhulelwe uhlushwa yiyo futhi kunjalo okubangelwa ukuntuleka kwensimbi que en muchos casos puede combatirse con una buena alimentación. ¿Necesitas algunas recetas para combatir la anemia en el embarazo? En Madres Hoy te proponemos algunas.
Ngesikhathi sokukhulelwa, izidingo zensimbi ziyanda, ikakhulukazi ku-trimester yesibili neyesithathu. Yingakho kuvame kakhulu i-anemia lapho ukukhulelwa sekuvele kuthuthukile. Ezimweni eziningi lokhu kuvame ukuba mnene futhi Izimpawu zakho Bangadideka nalabo abakhulelwe; kodwa futhi kunezimo ezibucayi kakhulu lapho i-supplementation ibalulekile ukugwema izinkinga. Ngakho kungani ungazami ukukuphikisa?
ukudla okunothe ngensimbi
I-iron Kuyiminerali ehilelekile ekukhiqizeni i-hemoglobin, iphrotheni eyenza amangqamuzana egazi abomvu ethwala umoya-mpilo ezingxenyeni ezahlukene zomzimba. Umsebenzi obaluleke kakhulu ofakwa engcupheni uma kushoda le mineral.
Ukuntuleka kwayo kungenye yezimbangela eziyinhloko I-anemia yokuntuleka kwe-iron, evame kakhulu kwabesifazane abakhulelwe. Futhi kungukuthi lapho phakathi ne-trimester yesibili neyesithathu izidingo zensimbi ze-fetus zanda, isidingo salokhu kwamaminerali siyakhuphuka futhi asikwazi ukumboza ngaso sonke isikhathi. Ngenxa yalesi sizathu, ngaphambi nangesikhathi sokukhulelwa kubalulekile ukulandela ukudla okucebile futhi okuhlukahlukene kulesi sici.
Ukudla okunothe ngensimbi
Futhi yikuphi ukudla okunothe nge-ayoni? Uzobe uzibuza. Inyama engenamafutha, izinhlanzi zasolwandle, izinkukhu, ubhontshisi, udali, isipinashi, ama-artichokes, ezinye imbewu namantongomane, ezinye zazo. Futhi ingabe zonke ziyathakazelisa ngokulinganayo? Yebo futhi cha.
Umzimba imunca kangcono insimbi ye-heme ukuthi i-iron akuyona i-heme, ngakho-ke i-priori iyathakazelisa ukubeka phambili ukudla okucebile ku-Fe-hem, okuyizinto ezivela ezilwaneni. Noma kunjalo, ingxenye ye-iron imunca kuphela, ngakho-ke akwanele ngaso sonke isikhathi ukwandisa ukudla kwalokhu kudla.
Futhi kwenzekani nge Ukudla okucebile okungeyona i-heme? Lokhu akufanele kususwe ekudleni, njengoba kudliwe kanye nokudla okunothe nge-vitamin C ukuze kusetshenziswe kangcono insimbi yayo, nakho kuyindlela enhle kakhulu ekudleni okuhlukahlukene.
Amaresiphi okulwa ne-anemia
Manje njengoba usuyazi ukuthi yikuphi ukudla okuthakazelisayo nokuthi ungathola kanjani okuningi kukho, kungani ungadlali ngakho dala zokupheka ukulwa ne-anemia ekukhulelweni okungagcini nje ngokuthakazelisa okunomsoco kodwa okucebile? Siphakamisa abanye ozobathanda.
10 zokupheka ukudla imvelaphi yezilwane
Isibindi kanye ne-viscera ngokuvamile kucebile ngensimbi, kodwa kunjalos inyama ebomvu inyama yenkomo newundlu. Phakathi kwezinhlanzi ne-shellfish, ama-clams, ama-cockles nezimbaza zivelele, nakuba lezi zivame ukudliwa ngezingxenye ezincane, ngakho-ke ukusetshenziswa okuvamile kwamasardine, i-hake noma i-bonito kungaba yinzuzo efanayo.
- Ilayisi elinesibindi nokholifulawa
- Isitshulu senkomo ngama-artichokes
- Inkomo enopelepele
- I-Pistachio Crusted Lamb Chops
- I-Clam casserole ne-cuttlefish kusoso
- Izimbaza ezinososo we-marinara
- Hake ngezinhlanzi zasolwandle
- I-Bonito enotamatisi nopelepele owosiwe
- I-Sardine Pate
- Isitshulu se-hake ngamazambane kanye ne-leek
10 zokupheka ukudla plant-based
Imidumba, ezibalulekile kunoma yikuphi ukudla, ngokuvamile zicebile ngensimbi, ngakho-ke kuyathakazelisa ukuzifaka izikhathi ezingu-3 ngesonto ekudleni kwethu. Isipinashi, iSwiss chard, amahlumela aseBrussels, ama-artichokes, i-broccoli kanye nobhontshisi oluhlaza ngezinye zemifino enothe kakhulu ngensimbi. Futhi kulokhu okukhulunywe ngakho ngenhla kufanele sengeze njengokudla okuthakazelisayo ngenxa yenani lensimbi, enye imbewu efana ne-chia nethanga namantongomane. Cabanga ngakho konke ongakwenza ngalezi zithako!
- Ama-lentile anamakhowe notamatisi omisiwe
- Ubhontshisi omhlophe onama-clams
- Isitshulu seChickpea nge-hake nopelepele
- Isipinashi, ukwatapheya nesaladi le-apula
- Isitshulu semifino namahlumela aseBrussels
- ama-artichokes e-candied
- Ubhontshisi oluhlaza nama-chickpeas neqanda elibilisiwe
- Ubhatata othosiwe nophizi no-anyanisi othosiwe
- I-Chia, imango kanye ne-coconut pudding
- Ikhekhe lesiponji likakolweni kakolweni elinamagilebhisi omisiwe namantongomane
Ungawapheka lawa maresiphi? Kungakhathaliseki ukuthi ukhulelwe noma cha, ziyinketho enhle yokuqedela imenyu yamasonto onke ehlukahlukene nejabulisayo.