Tšepe lijong

Iron ke diminerale e fumanoang seleng e 'ngoe le e' ngoe ea 'mele. Iron e nkoa e le diminerale ea bohlokoa hobane ea hlokahala ho etsa hemoglobin, karolo ea lisele tsa mali.

'Mele oa motho o hloka tšepe ho etsa liprotheine tse tsamaisang oksijene hemoglobin le myoglobin. Hemoglobin e fumanoa lisele tse khubelu tsa mali. Myoglobin e fumanoa mesifa.

Mehloli ea tšepe e ntle ka ho fetisisa e kenyelletsa:

• Linaoa tse omisitsoeng
• Litholoana tse omisitsoeng
• Mahe (haholo-holo mahe a mahe)
• Lijo-thollo tse nang le tšepe
• Sebete
• Nama e khubelu (haholo-holo nama ea khomo)
• Li-Oyster
• Likhoho, nama e khubelu e lefifi
• Salemone
• Tuna
• Lihlahisoa tsohle

Lisebelisoa tse lekaneng tsa tšepe li boetse li fumanoa ho konyana, nama ea kolobe le shellfish.

Ts'epe e tsoang meroho, litholoana, lithollo le li-supplement e thata hore 'mele o e monye. Mehloli ena e kenyelletsa:

Litholoana tse omisitsoeng:

• Lipalesa
• Lihlahisoa
• Liapolekose

Lijo tsa linaoa:

• Linaoa tsa Lima
• Linaoa tsa Soya
• Linaoa tse omisitsoeng le lierekisi
• Linaoa tsa liphio

Peo:

• Lialmonde
• Linate tsa Brazil

Meroho:

• Broccoli
• Sepinichi
• Khale
• Likoloi
• Asparagase
• Meroho ea Dandelion

Lihlahisoa tsohle:

• Koro
• Nyalothe
• Li-oats
• Raese e sootho

Haeba u kopanya nama e se nang mafura, tlhapi kapa likhoho le linaoa kapa meroho e lefifi nakong ea lijo, u ka ntlafatsa ho monya mehloli ea tšepe ea tšepe hofihlela makhetlo a mararo. Lijo tse nang le vithamine C e ngata (joalo ka lilamunu, fragole, tamati le litapole) le tsona li eketsa ho monya tšepe. Ho pheha lijo ka samente ea tšepe ho ka thusa ho eketsa palo ea tšepe e fanoeng.

Lijo tse ling li fokotsa ho monya tšepe. Mohlala, li-tea tse ntšo kapa tsa pekoe tse rekisoang li na le lintho tse tlamang tšepe ea lijo hore e se sebelisoe ke 'mele.

MOTLATSI WA TLHOPHOLO

'Mele oa motho o boloka tšepe e' ngoe ho nkela eng kapa eng e lahlehileng. Leha ho le joalo, ho ba le tšepe e tlase ka nako e telele ho ka lebisa khaello ea mali ea khaello ea tšepe. Matšoao a kenyelletsa ho hloka matla, phefumoloho e khutšoane, ho opeloa ke hlooho, ho teneha kapele, ho tsekela kapa ho theola boima ba 'mele. Matšoao a 'mele a ho hloka tšepe ke leleme le bosehla le manala a bōpehileng joaloka khaba.

Ba kotsing ea ho ba le tšepe e tlase ba kenyeletsa:

• Basali ba ho ilela khoeli, haholo haeba ba le matsatsing a boima
• Basali ba baimana kapa ba sa tsoa ba le bana
• Limathi tse hole
• Batho ba nang le mofuta ofe kapa ofe oa ho tsoa mali ka maleng (mohlala, seso se tsoang mali)
• Batho bao hangata ba fanang ka mali
• Batho ba nang le maemo a mala a etsang hore ho be thata ho monya limatlafatsi lijong

Masea le bana ba banyenyane ba kotsing ea ho fumana tšepe ha ba sa fumane lijo tse nepahetseng. Masea a eang lijong tse tiileng a lokela ho ja lijo tse nang le tšepe. Masea a hlaha ka tšepe e lekaneng ho nka likhoeli tse ka bang tse tšeletseng. Litlhoko tse eketsehileng tsa tšepe tsa lesea li khotsofatsoa ka lebese la matsoele. Masea a sa anyesang a lokela ho fuoa tlatsetso ea tšepe kapa lebese le phofo le tiisitsoeng ka tšepe.

Bana ba pakeng tsa lilemo tse 1 le 4 ba hola kapele. Sena se sebedisa tshepe mmeleng. Bana ba lilemo tsena ba lokela ho fuoa lijo tse nang le tšepe kapa tšepe.

Lebese ke mohloli o futsanehileng haholo oa tšepe. Bana ba noang lebese le leholo mme ba qoba lijo tse ling ba ka ba le "anemia ea lebese." Ho khothalletsoa ho noa lebese ke linoelo tse 2 ho isa ho tse 3 (480 ho isa ho 720 milliliters) ka letsatsi bakeng sa bana ba banyenyane.

TIISETSO NTSANE

Boloetse ba lefutso bo bitsoang hemochromatosis bo ama bokhoni ba 'mele ba ho laola hore na tšepe e kenella bokae. Sena se lebisa ho tšepe e ngata haholo 'meleng. Kalafo e na le lijo tse nang le tšepe e tlase, ha ho na lisebelisoa tsa tšepe, le phlebotomy (ho tlosoa ha mali) khafetsa.

Ho ke ke ha etsahala hore motho a nke tšepe e ngata haholo. Leha ho le joalo, bana ka linako tse ling ba ka hlahisa chefo ea tšepe ka ho koenya li-supplement tse ngata haholo tsa tšepe. Matšoao a chefo ea tšepe a kenyelletsa:

• Mokhathala
• Ho ipolaisa tlala
• Botsoa
• Ho nyekeloa
• Ho hlatsa
• Ho opeloa ke hlooho
• Ho fokotsa boima ba 'mele
• Phefumoloho e khutšoanyane
• Mmala o moputsoa letlalong

Boto ea Lijo le Phepo Setsing sa Bongaka e khothaletsa tse latelang:

Masea le bana

• Ka tlase ho likhoeli tse 6: limiligrama tse 0,27 ka letsatsi (mg / ka letsatsi)
• Likhoeli tse 7 ho isa ho selemo se le seng: 11 mg / ka letsatsi
• Lilemo tse 1 ho isa ho tse 3: 7 mg / letsatsi *
• Lilemo tse 4 ho isa ho tse 8: 10 mg / letsatsi

AI kapa Tlatsetso e Lekaneng

Banna

• Lilemo tse 9 ho isa ho tse 13: 8 mg / ka letsatsi
• Lilemo tse 14 ho isa ho tse 18: 11 mg / ka letsatsi
• Lilemo 19 le ho feta: 8 mg / letsatsi

Basali

• Lilemo tse 9 ho isa ho tse 13: 8 mg / ka letsatsi
• Lilemo tse 14 ho isa ho tse 18: 15 mg / ka letsatsi
• Lilemo tse 19 ho isa ho tse 50: 18 mg / ka letsatsi
• 51 le ho feta: 8 mg / ka letsatsi
• Bakhachane ba lilemo tsohle: 27 mg / ka letsatsi
• Basali ba anyesang ba lilemo tse 19 ho isa ho tse 30: 9 mg / ka letsatsi (lilemo tse 14 ho isa ho 18: 10 mg / ka letsatsi)

Basali ba nang le moimana kapa ba hlahisang lebese la matsoele ba ka hloka tšepe e fapaneng ka bongata. Botsa mofani oa hao oa tlhokomelo ea bophelo se nepahetseng bakeng sa hau.

Lijo - tšepe; Asiti ea Ferric; Asiti e nang le litšepe; Ferritin

• Lisebelisoa tsa tšepe

Mason JB. Li-vithamine, sala morao liminerale le li-micronutrients tse ling. Ka: Goldman L, Schafer AI, li-eds. Phekolo ea Goldman-Cecil. La 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: khaolo ea 218.

Maqbool A, Lipaka tsa EP, Shaikhkhalil A, Panganiban J, Mitchell JA, Stallings VA. Litlhoko tsa phepo e nepahetseng. Ka: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, bahlophisi. Buka ea Nelson ea Pediatrics. La 21 Ed. Philadelphia, PA: Elsevier; 2020: khaolo ea 55.