I-iron emzimbeni womuntu iyadingeka ukuze kuqinisekiswe ukuthi i -hemoglobin eyanele ngokwanele, ehlinzeka oksijeni nezinye izinto eziwusizo emangqamuzaneni. I-iron nayo isekela isimiso somzimba sokuzivikela futhi sinomthwalo wokumelana nayo.
I-iron ekukhulelweni
Umkhuba wensimbi ekukhulelweni uphakeme kunendlela evamile yokuphila, futhi cishe ngamamitha ayizinkulungwane ezingamashumi amabili nesikhombisa ngosuku. Nakuba owesifazane ongekho okhulelwe udinga ama-milligram ayisishiyagalombili ngosuku ukuze kusebenze ngokujwayelekile komzimba. Isizathu sokunyuka kwesidingo sensimbi sichazwa ukuthi phakathi komama okhulelwe phakathi nesikhathi sonke sokukhulelwa inani legazi landa ngamaphesenti amahlanu.
Imikhiqizo ecebile ensimbi, kwabesifazane abakhulelwe
Ithebula elingezansi likhombisa inani lensimbi emikhiqizo ngayinye.
| Umkhiqizo, 100 g | Inani lensimbi, mg |
|---|---|
| Ingulube yesibindi | 19.7 |
| Ama-apula omile | 15 |
| Ukuphrinta | 13th |
| Amabhilikri abomile | I-12 |
| Amalenti | I-12 |
| I-cocoa powder | 11.7 |
| Isibindi sesilwane | 9th |
| I-Buckwheat | I-8 |
| Yolk | 5.8 |
| Ukudla kwe-oatmeal | 4.3 |
| Ukudla | 3 |
| Izaqathe | 0.8 |
| AmaGrenade | 0.78 |
Ukudla insimbi yansuku zonke kwabesifazane abakhulelwe akudingekile nsuku zonke.
Ukuntula insimbi ngesikhathi sokukhulelwa kungabangelwa ukuthi izimpahla zalesi sigaba emzimbeni wesifazane ayenganele ngisho nangaphambi kokukhipha umklamo. Kubaluleke kakhulu ukuba udle ukudla okunensimbi ngenkathi ukhulelwe ku-third and third trimesters. Iqinisekisa ukusebenza okujwayelekile kwe- placenta .
Naphezu kokuthi inqwaba enkulu yensimbi inesibindi sebengulube, ukusetshenziswa kwayo kufanele kube nokulinganiselwe, ngoba iqukethe isiphephelo semali ekhulelwe ka vithamini A.
Ukuze kufaniswe kangcono insimbi, imikhiqizo kufanele ilungiselelwe ezitsheni zensimbi, iyinto efiselekayo yokunciphisa ukusetshenziswa kwetiyi nekhofi futhi ikhulise ukungena kwe-vitamin C, okuthuthukisa inqubo yokuhlanganiswa.