Hondo yeAndiemia pakuberekwa nekudya kwako
Kana iwe wakamboonekwa uine iron yakaderera kana chirwere chekushaya ropa muhutano hwako, iwe hausi woga. Pamusana pezvakawedzerwa zvido pamuviri wemukadzi uye kuwedzerwa kweropa remvere, chirwere chemahyamu chinonyanya kukosha pakuberekwa.
Utsi hwezasi hunoita kuti unzwe wakaneta, uine misoro, uchinze , uye uve nezvimwe zviratidzo zvekushaya ropa. Nokudya zvakagadzirwa nesimbi-rima, unogona kubatsira kudzivirira kana kurwisa kupererwa kwehutachiwana pakuberekwa uye shurepartum.
Chikonzero Nei Uchida Kuwedzerwa Utsi
IAmerican College of Obstetricians uye Gynecologists (ACOG) inomanikidzira kuti vakadzi vane pamuviri vanodya kudya kwakanyatsonaka uye vanonyanya kufunga nezvezvinodikanwa zvezuva nezuva kune zvimwe zvibereko. Iron uye folic acid ndevamwe vanokosha pane izvi.
Paunenge uine pamuviri, muviri wako unoda kaviri kuwanda kwesimbi sezvaunowanzoita. Izvi zvinoreva kuti simbi inokosha kune mamwe masero matsvuku eropa muviri wako uchagadzirira mwana. Masero matsvuku eropa anotakura oksijeni kune nhengo dzako uye mazinga, pamwe nehombusi yako.
Iron inokosha munguva yako yekuzvitakura asi kunyanya kukosha mumatatu ekutanga uye matatu. Sezvo mutumbi usingatauri simbi, unoda kuwana kubva pakudya uye kuwedzera.
Iron-Rich Foods
Zvokudya izvo zvakasikwa zvakakwirira musimbi zvinogona kubatsira zvikuru pakudzivirira uye kuderedza zviratidzo zvekushaya ropa. Kubatsirwa kwekutora dare rako kubva pane zvekudya ndeyekuti iwe unogona kuigamuchira zvakanaka kupfuura mapiritsi nezvimwe zvinowedzera.
Iyo hainawo kukonzera kutambudzika kwepachivi iyo mamwe mishonga inogona kukonzera.
ACOG inokurudzira kuti vakadzi vane pamuviri vane kudya kwemamirigiramu 27 (mg) wesimbi zuva rega rega. Zvinogona kuva zvakaoma kudya chiyero ichocho, kunyange Yunivhesiti yeKalifornia San Francisco Medical Center inotaura kuti kubika musimbi yakasungwa kunogona kuwedzera iron muzvokudya ne80 muzana.
Kuisa zvokudya zvinotevera mukudya kwako inzira yakanaka yekuita chinangwa chezuva nezuva:
- Rima, mashizha ane mashizha, akadai sipinashi, magirasi, uye kare
- Zvibereko zvakakangwa, kusanganisira apricots, prunes, mazambiringa akaoma, uye maonde
- Raspberries uye strawberries
- Sauerkraut
- Beet
- Brussel inomera
- Brocolli
- Mbatata
- Nenyuchi, peas, uye lentils
- Mazai, kunyanya yolk
- Blackstrap molasses uye zvimwe zvisina kufanirwa shuga
- Nyama, kunyanya nyama yakatsvuka uye chiropa, kunyange nyama yenguruve, huku, uye gwayana zvakanaka
- Hove, clams, uye oyster
- Tofu
- Mbeu dzakasimbiswa, mbeu, uye pasta
- Oatmeal
- Yese gorosi chingwa
Nzira iri nyore kuwana iron yakawanda ndeyokudya zvishomanana zvekudya izvi zuva rimwe nerimwe. Unodya saridhi nechando ye-lettuce here? Funga kuchinja kune imwe nheyo yemwana sipinashi kana mimwe yakavhenganiswa nemashizha. Unoda pick-me-up snack masikati? Funga nezvemaviri apricots akaomeswa.
Kuwedzera michero yakawanda yezvokudya zvekudya panzvimbo yekudya kwenyu kwekudya kwekudya kwemazuva ano kunogona kubatsira zvakare. Iwe unogonawo kuputsa mapapuriro kana mazambiringa akaomeswa pa oatmeal yako kana kuwedzera kune imwe nzira yekutengesa. Kudya nyuchi dzemvura bhanki kamwechete pavhiki zvakarewo pfungwa huru-haina mari, iri nyore, uye yakanaka kwauri.
Vegetarians
Kuva muchero wezvokudya muhutano kwakanaka kwazvo. Pasinei nekuti muviri unotora mhuka yemhuka yakawanda kupfuura zvitsva, haufaniri kudya nyama kuti uwedzere utsi hwako.
Pane kudaro, iwe unogona kusarudza chero chezvimwe zvezvirimwa zvinoshandiswa zvinotaurwa, kuva nechokwadi kuti uri kudya zvimwe zvekudya izvi kupfuura zvinowanzoitika. Zvokudya zvine gorosi chirwere chisarudzo chakanaka uye kudya michero yemuchero yakakura mu vitamine C inobatsira nehuwandu hwekudya.
Nyama
Kana iwe uchida kudya nyama uye uchida kuwedzera zvimwe zvezvokudya zvako, nyama yakatsvuka ichakupa ine iron yakawanda. Iroveat pano ndeyokuti iwe haufaniri kutongotora steak yako kana zvimwe zvikafu zvisingabviri panguva yekuzvitakura. Izvozvo zvinogona kuwedzera mungozi yako ye trichinellosis, utachiona hunokonzerwa nezvipembenene zvisinganzwisisiki asi chimwe chinhu chinofanira kuziva.
Kunyangwe nyama yakakosha zvikuru yesimbi, zvakasiyana-siyana zvinokosha zvakare.
Edza kudya zvimwe zvipfeko zvakagadzirwa nesimbi-zvakasikwa zuva rega rega pamwe nekuita kuti uve nechokwadi chokuti uri kuwana huwandu hwakawanda hwemarudzi ese esimbi.
Wedzera Kubvuma Kwesimbi
Iwe unogonawo kuwedzera huwandu hwesimbi muviri wako unobata nekudya zvakagadzirwa nesimbi-richine pamwe ne vithamini C. Funga nezvekucheka kwezvibereko semarangi kana kuwedzera tatei pane zvokudya zvako kakawanda. Zvisinei, iwe unofanirwa kudzivisa calcium ne-high-iron yekudya kana kana uchitora simbi kuwedzera nokuti inogona kuderedza kushandiswa.
Zvokudya zvizhinji zvaunodya, zvakadai sezviyo uye zviyo, zvinogonawo kusimbiswa nesimbi. Iva nechokwadi chekutarisa izvi pane mabhii ezvikudya kana uchitenga.
Iron Supplements
Muviri wako kana chiremba achawanzoona kuvhara ropa munguva yekutora kwako uye zvakare pakati pemasvondo makumi maviri nemaviri nemasere. Kana iwe uine chirwere chepamuviri, iwe unogona kubvunzwa kutora mupiro wechipfuva kuwedzera kune vitamini yako yekuberekwa . Kana iwe unogona kubvunzwa kuti uchinje mararamiro amavatamu anotora iwe uri kutora. Mushandi wako anogona kukubatsira kuti usarudze zvakakunakira iwe.
Zvakawanda zvezvinowedzera zvinogona kukuita kuti unzwe wakagadzikana kana hutumbu hwako hunofunga kuti hahusi. Haasi munhu wose anopindura zvakanaka kuwedzera, zvimwe. Ichi ndicho chinhu chaunofanira kutaurira chiremba wako kana chiremba nekuda kwekuti iwe ungada chirongwa chakasiyana kana kuchinja zvidimbu. Usazeza kuedza zvakasiyana-siyana zvekuwedzera, kusanganisira zvimwe zvezvinodhaka zvinowanikwa, kusvikira uwana izvo zvinoshanda kwauri.
Shoko Rinobva Kunyanya
Sezvaunofambira mberi kuburikidza nehupamuviri hwako, funga nezvenzira dziri nyore kuti uwedzere dare rako rekudya. Iwe uchanzwa zviri nani uye unogona kuderedza dambudziko rako rekushaya ropa. Ichakubatsira zvakare kana iwe watove wakarongerwa. Kana zvichidikanwa, bvunza chiremba wako kana kuti mzamukuta kuti utumire kune unyanzvi hwezvokudya. Kusava nyore-pane-kamwe kunoshanya kungava zvose zvaunoda kuti uwane munzira.
> Sources:
> IAmerican College yezvipfeko uye Gynecologists. FAQ: Chikafu panguva yekudzivirira. 2018.
> March weDhimes. Anemia. 2013.
> Centres for Disease Control and Prevention. Trichinellosis FAQ. 2012.
> UCSF Health. Kuora muviri uye Kubata. Yunivhesiti yeKalifornia San Francisco. 2018.