Litlhahiso tse nang le phepo bakeng sa ba boemong bo phahameng ka ho fetisisa bakeng sa ho haelloa ke tšepe
Bana le batho ba baholo ba nang le lefu la Celiac ba kotsing ea ho haelloa ke tšepe kapa khaello ea mali ea mali (IDA), mokhoa o khethehileng oa ho haelloa ke tšepe. Letšepo le tsoang lijong li kenngoa ka ho khetheha mala a ka holimo, karolo e tšoanang ea mala a senngoa ke gluten.
Ho haelloa ke khauta ke bofokoli bo tloaelehileng haholo ba limatlafatsi lefats'eng le bana, 'me basali ba nang le lilemo tsa bana ba kotsing e kholo ea ts'ehetso ea tšepe.
Ho haelloa ke khaello ea khauta ho etsahala ha 'mele o se na sesebelisoa se lekaneng ho etsa lisele tse khubelu tsa mali.
Iron ke karolo ea "hemoglobin," e leng protheine e tsamaisang oksijene maling. Ho hlokahala hore o tsamaise oksijene liseleng, bakeng sa matla a metabolism, khōlo e tloaelehileng ea batho, ho ikatisa le tsamaiso ea 'mele ea ho itšireletsa mafung.
Bana le batho ba baholo ba nang le bokooa ba tšepe ba tšoeroe ke mokhathala, kotsi ea ho tšoaetsoa mafu a sa foleng, bofokoli, ho nolofala habonolo, ba na le tšekamelo ea ho phalla 'me ba na le mathata a ho lebisa tlhokomelo e ka lebisang bokooa ba ho ithuta.
United States le Europe, phofo ea koro e matlafalitsoe (e ntlafalitsoe) ka tšepe e le hore ho be le tahlehelo ea tšepe ha koro e hloekisoa. Empa mefuta e fokolang feela ea gluten le majoe a mangata a matlafatsoa ka tšepe.
Ho sebelisa Iron
Ho na le mefuta e 'meli ea tšepe lijong - "tšepe ea heme" e fumanoa mehloli ea liphoofolo le tšepe ea "non-heme" e fumanoa mehlaleng ea limela. Heme tšepe e nkoa e le ea bohlokoa haholo ho feta ho se na heme ea tšepe, 'me mafura a mabeli a ntlafatsoa ke lijo tse nang le vithamine e ngata.
Lijo tse nang le vithamine C tse ngata li kentse pelepele tse khubelu le tse khubelu, litholoana tsa citrus le lero, lero la fragole, tse tala, li-blueberries, li-cranberries, tamati, broccoli, limela tsa Brussels, cauliflower, k'habeche, mariha a mariha, meroho le parsley, litapole, cantaloupe, papaya, mango, mahapu le liphaenapole.
Lijo Tse Molemo Lintho tsa Iron:
- Lijo - nama ea khomo, nama ea kolobe, konyana, sebete le liphoofolo tse ling tsa nama
- Likhoho - likhoho, joang, Turkey, sebete (haholo-holo nama e lefifi)
- Litlhapi - li-shellfish, ho kenyeletsa likhama, li-mussels le li-eyster, sardines, anchovies
- Leafy meroho ea lelapa la k'habeche, e kang broccoli, kale, meroho ea turnip le li-collards
- Li-legumes - linaoa tse tala, lierekisi tse omisitsoeng le lierekisi tse kenyelletsang linaoa, lierekisi tse mahlo a masoeu le linaoa tse besitsoeng ka makotikoting
- Bohobe bo sa lomosoang bo nang le tomoso bo nang le bohobe le meqolo
Mohloli: Sekolo sa Bongaka sa Maryland sa Maryland - Matšoao a Mali
Letsoalo la Lihlahisoa Tse sa Feleng tsa Gluten le Lithollo Tsa Pseudo:
1 senoelo sa lijo-thollo tse tala
- Amaranth 15 mg
- Teff 14.7 mg
- Semela 8.4 mg
- Quinoa 7.7 mg
- GF Oats 7.4 mg
- Millet 6 mg
- Buckwheat 3.7 mg
- Brown Rice 2.7
- White Rice 1.5 mg
Mohloli: LaboratoryA USDA-ARS Nutrient Data Laboratory
Dietary Reference Reference Intakes / Recommended Dietary Allowance bakeng sa Iron (RDA)
- Bana ba masea a 7 - 12 .......... 11 mg
- Bana 1 - 3 lilemo .......... 7 mg
- Bana ba lilemo li 4 ho isa ho tse 8 .......... 10 mg
- Bana ba lilemo li 9 ho isa ho tse 13 .......... 8 mg
- Bacha ba 14 - 18 .......... Batona ba 11 mg / basali ba 15 mg
- Batho ba baholo 19 - 50 .......... Batona ba 8 mg / basali ba 18 mg
- Batho ba baholo 51 + .......... Batona ba 8 mg / Basali 8 mg
- Bakhachane bohle ba lilemo li .......... 27 mg
- Basali ba anyesang ba 18 le ba banyenyane .......... 10 mg
- Basali ba anyesang ka 19 le ho feta .......... 9 mg
Mohloli: Tatale ea DRI ea USDA / IOM ea Likhoebo