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Anemia chirwere chakajairika cheropa umo huwandu hwemasero matsvuku eropa kana iyo hemoglobin yezviri muropa inova yakaderera. Kune akawanda superfoods aunogona kudya kuitira kubatsira kuwedzera hemoglobin mwero mumuviri.
Hemoglobin ndiyo protein inowanikwa mumasero matsvuku eropa ayo anobatsira mukutakura okisijeni kuenda kumakona akasiyana emuviri uye nekudaro mwero wakadzikiswa wehemoglobin zvechokwadi uchasiya kukanganisa muviri wedu.
Anemia yakajairika pakati pevakadzi uye inogona kukonzerwa nekurasikirwa neropa, kuparadzwa kwemasero eropa uye kushomeka mukugadzirwa kwemasero matsvuku.
Uyezve Verenga: 18 Mishonga Yekumba Kurapa Anemia
Chimwe chezvikonzero chikuru chekushaya ropa kushomeka kwesimbi, vhitamini B12 uye folic acid mumuviri, kunze kwemararamiro asina kunaka kana zvimwe zvirwere zvakasiyana.
Nekudaro, kukunda muhondo yekurwisa kupererwa neropa hakuna kuoma kana iwe uchiita hushamwari neakanyanya superfoods. Izvi zvinhu zvekudya zvakapfuma mumavhitamini akasiyana siyana uye zvakanyanya kukosha simbi inogona kurapa kusagadzikana kuri kusangana nemuviri wako munguva pfupi.
Tarisa kumusoro kwepamusoro gumi superfoods iyo inogona kuwedzera hemoglobin level uye kudzikisira kupererwa neropa.
1. Sipinachi:
Iyi miriwo inozivikanwa yemashizha inobatsira zvakanyanya mukurwisa kupererwa neropa. Akapfuma muzvakawanda zvinovaka muviri sevhitamini A, B9, C uye E, iron, fiber, calcium uye beta carotene, sipinashi inogona kunyatso kuve iyo simba rezvinhu zvinovaka muviri izvo muviri wako unoda. Kunyangwe hafu kapu yesipinashi yakabikwa inogona kuzadzisa inosvika makumi maviri muzana muzana yesimbi yemuviri wemukadzi. Sanganisira sipinashi muhodhi yako yakasvibirira.
2. Tomate:
Vitamin C mumadomasi inobatsira mukumwa kwesimbi, nepo lycopene ichirwisa zvirwere zvakaita segomarara zvinogona kuenderana neanemia. Ivo zvakare vane beta-carotene uye vhitamini E iyo inobatsira ganda nebvudzi. Unogona kuve nemadomasi mbishi, madomasi muto kana madomasi akabikwa muchikafu.
3. Beetroots:
Beetroots dzakakosha pakurwisa kupererwa neropa nekuda kwehuwandu hwayo hwesimbi. Ivo vanobatsira kugadzirisa uye kumutsidzira ako matsvuku maseru eropa, achikubatsira iwe kuwedzera iyo oksijeni kugoverwa kune akasiyana nhengo dzemuviri. Ita chijairira kutora beetroots zuva nezuva kungave mbishi, yakasanganiswa nemimwe miriwo kana nekugadzira girazi remuto.
4. Matamba:
Ichi chibereko chakakurumbira isosi yakafuma yesimbi uye vhitamini C uye inobatsira mukuvandudza kutenderera kweropa mumuviri wako, kuwedzera hemoglobin yevasungwa uye kurapa anemic zviratidzo. Mutamba wepomegranate unogona kuitwa chikamu chinomanikidzwa pane chikafu chako chezuva nezuva.
5. Mazai:
Superfoods yekuwedzera hemoglobin level inofanira kusanganisira mazai. Akapfuma mumapuroteni uye antioxidants, mazai anobatsira mukuchengetedza mavitamini mumuviri kana uchirwara nekushaya ropa. Zai hombe rine 1 mg yesimbi. Izai rakabikwa pazuva zvirokwazvo rinochengeta kupererwa neropa. Zvingave zvakabikwa, hafu-yakabikwa, yakasungwa kana kukwenywa, hapana nzara yekugadzirira mazai kuve nezuva nezuva.
6.Nyama Tsvuku:
Nyama dzvuku dzakapfuma mu heme iron, iyo inogona kupinzwa nyore nemuviri wedu. Itsvo, moyo uye chiropa chetsvuku nyama zvinopa yakawanda iron uye vhitamini B12. Mahara matatu enyama yakabikwa inopa inosvika 1-2.5 mg ye heme iron. Kudya heme iron kanokwana kaviri kana katatu pasvondo kunobatsira kukunda anemia.
7. Ini ndiri Bhinzi:
Imwe sosi huru yesimbi uye mavhitaminzi, bhinzi dzesoya dzine mafuta mashoma, chinova chikafu cheprotein chakakwira chinotarisa kupererwa neropa. Izvo zvakakosha kugadzirira soya bhinzi kumba kuti uwane iyo yakawanda kubatsirwa. Chengeta soya bhinzi yakanyoroveswa mumvura inodziya husiku hwese kudzikisa yavo phytic acid zvemukati, izvo zvinoderedza kunwa kwesimbi.
8. Maapuro & Mazuva:
Michero iyi inobatsirawo mukuwedzera mwero wedare mumuviri wako. Maapuro ane vhitamini C inobatsira kuti muviri utore isiri-heme (chirimwa) iron. Kudya apuro rimwe nemazuva gumi zuva nezuva zvinoita kuti kurwisa kupererwa neropa kubudirire.
9. Peanut Butter:
Chimwe chikafu chakapfuma mune iron, nzungu ruomba chinofanira kuitwa chikamu chakakosha pane chako chikafu chezuva nezuva. Kune avo vasingafarire kuravira kwenzungu, nzungu dzinoverengeka dzakakangwa dzinogona kuva imwe nzira. Matipuni maviri chete enzungu boroti anokwanisa kupa 0.6 mg yesimbi. Kunwa girazi remuto wemaaranjisi pamwe chete nekuva nechingwa chine nzungu ruomba chinopararira kunobatsira mukumwa kwemuviri nesimbi.
10. Zvokudya zvegungwa:
Ichi ndicho chikafu chakanakisa chinogona kubatsira kuwedzera hemoglobin mwero mumuviri. Hove chikafu chikuru kwazvo kurwisa kupererwa neropa. Hove dzakakurumbira dzine hove salmon uye Tuna uye zvimwe zvekudya zvegungwa senge oyster uye mamassels ane ayoni yakawanda. Kudya zvigadzirwa izvi zvekudya kanokwana katatu pavhiki kunogona kusimbisa kurwisa kwako kupererwa neropa.
