Mineral Guide
Siri ndechidya chinoshandiswa muzvokudya muviri wako unoshandisa kutakura okisijeni kumasero mumuviri wako wose. Izvo zvinokoshawo kuti sero kukura nekusiyanisa. Yakawanda yesimbi yemuviri wako inowanikwa mumasero matsvuku eropa ane zvishoma mumasero emasumbu uye mamwe enzymes.
Sangano reMichipatimendi reMishonga yeNational Academy Sciences, Engineering uye Medicine, Health and Medicine Division yakagadzirisa zvokudya zvinoshandiswa zvinonzi intakes (DRI) yesimbi.
Idzo dzeRCI dzinobva pane zvinodiwa zvezuva nezuva zvehutano hwehuwandu hwehupenyu hwehutano uye dzinopesana nezera uye zvepabonde. Kana uine nyaya dzezvehutano, iwe unofanirwa kutaura nemutarisiri wako wehutano pamusoro pezvinhu zvako zvesimbi.
Dietary Reference Intakes
Varume
1 kusvika kumakore matatu: 7 milligrams pazuva
4 kusvika kumakore 8: 10 milligrams pazuva
Makore 9 kusvika ku13: 8 milligrams pazuva
14 kusvika kumakore 18: 11 milligrams pazuva
19 kusvika kumakore makumi mashanu: 8 milligrams pazuva
51+ makore: 8 milligrams pazuva
Females
1 kusvika kumakore matatu: 7 milligrams pazuva
4 kusvika kumakore 8: 10 milligrams pazuva
Makore 9 kusvika ku13: 8 milligrams pazuva
14 kusvika kumakore 18: 15 milligrams pazuva
19 kusvika kune makore makumi mashanu: 18 milligrams pazuva
51+ makore: 8 milligrams pazuva
Vakadzi vane pamuviri: 27 milligrams pazuva
Vakadzi vari kuyamwa: 9 milligrams pazuva
Iron Sources
Hazvisi zvakaoma kuti uwane iron yakawanda mukudya kwako, kunyanya kana iwe uchidya nyama, asi pane zvakawanda zvezvokudya zvinogadzirwa zvine zvimedu zvinokosha zvemaminerawo zvakare.
Zvokudya zvine upfumi zvinosanganisira nyama, hove, huku, maori, marumusi uye sipinashi. Kune miviri miviri: chimiro chinowanikwa mumhuka yemhuka chinonzi heme iron (kubva hemoglobin), uye isiri-heme iron iyo inowanikwa mumiti. Kunyange zvazvo maitiro ose ari anogamuchirwa, heme yesimbi inonyanya kunwa. Iwe unogona kuwedzera kuwanikwa kweusina-heme iron nekubatanidza zvinyorwa zvezvirimwa nezvikafu zvakawanda zvine vitamini C.
Kuperesika kwesimbi kunoguma nehuwandu hwemhepo yakakonzerwa kumasero uye inotungamirira kuneta uye chiitiko chinonzi microcytic anemia. Kusawana iron yakakwana kunogona kukanganisa zvirwere zvemuviri wako. Kushayikwa kunogona kuitika nokushayiwa kwesimbi mukati mekudya, kunetseka kunonzva dare rakawanda kubva kune zvokudya zvaunodya, kana kubva pakurasika kweropa kusingaperi panguva yekuenda kumwedzi kana zvimwe zvinetso zvekudya zvekudya.
Chii Chinoitika Kana Iwe Uchitora Zvimwe Zvakawanda Zvesimbi?
Iwe unogona kutenga simbi kuwedzera muzvitoro zvekudya, ma pharmacy nezvimwe zvitoro, asi unofanirwa kuchenjerera navo nokuti zvinogona kutora zvakawanda. The Institute of Medicine inotarisa kuvhiringidzwa kwepamusoro kwesimbi kunowedzera, iyo ndiyo yakanyanya kukura zuva nezuva inoratidzika yakachengeteka, pamamiriyoni makumi mana nemasere. Kutora makirogiramu anodarika makumi mana nezuva nezuva kunogona kutungamirira kumatambudziko ekudya zvakadai sekutsvaga, kushambidzika, uye kuvimbiswa.
Iron inogonawo kuva yakanyanyisa, kunyanya kuvana vaduku. Iron inowedzera inofanira kugara yakachengetedzwa muzvigadziri zvisingabatsiri vana nokuti imwe nhomba huru yematare (inopfuura 60 milligram) inogona kukonzera tsvina yakawanda yesimbi muvana vasati vava nemakore mashanu. Tsvaka rubatsiro rwekukurumidzira nokukurumidza kana iwe uchifunga kuti mwana muduku angangodaro akatora nhamba huru yesimbi.
Iron Overload Disease
Hemochromatosis imamiriro ezvinhu anoita kuti iron yakawandisa ichengeterwe pachiropa uye dzimwe nhengo. Hazvikonzerwa nekutora simbi yakawandisa, asi vanhu vane nayo havagoni kubvisa chero yimbi yakawanda iyo miviri yavo isingadi.
Izvi zvinowanzoonekwa kune varume kunze kwevakadzi uye zvinogona kutungamirira kuchirwere chemuviri kana chikasatorwa. Vanhu vane hemochromatosis vanofanira kutarisa dare ravo. Vanogonawo kutora mishonga kana kuti ropa rinowanzobviswa kuitira kuderedza iron kuvaka-up.
> Sources:
Medline Plus. "Hemochromatosis."
National Academy of Sciences, Engineering uye Medicine, Health and Medicine Division. "Dheari Reference Reference Intakes Tables nekushanda."
National Institute of Health, Office of Dietary Supplements. "Dietary Supplement Fact Sheet: Iron."