Ibyo Kurya Bifite Ingano Ntoya Y'icyuma: Ibyo Wagaburira, Ibyo Wagaburira Kandi, N'ibibuza Kuvanga

Abantu benshi bakeneye mg 8 kugeza kuri 27 y'icyuma ku munsi, kandi ibiryo bikize ku cyuma bifata inshuro imwe iyo bimaze kuvanga: icyuma cyitwa heme cyiva mu nyama n'amafi gitwarwa ku kigereranyo cya 15 kugeza kuri 35 ku ijana, icyuma cy'ibimera (non-heme) ku kigereranyo cya 2 kugeza kuri 20 ku ijana. Fungura ibiryo by'ibimera hamwe na vitamin C kugirango ugabanye iyo ntambwe.

TL;DR: Ibintu byingenzi ugomba kwibuka

• Shobora kumenya intego yawe mbere na mbere: 8 mg (abagabo bakuru, abagore barengeje imyaka yo kucyaza), 18 mg (abagore bari mu gihe cyo kucyaza), 27 mg (gutwita).
• Icyuma cyitwa heme cyiva mu nyama, amafi n'inkware gitanga icyuma cyinshi cyane cyavanzwe ku miliigramu buri imwe kuruta icyuma cy'ibimera.
• Fungura buri funguro ry'icyuma cy'ibimera hamwe na vitamin C: imbuto zitera acide, imbuto z'umwimerere, ibipepperi, inyanya, broccoli.
• Siga ikawa, icyayi, amata n'inyongeragomunyu ya calcium hanze y'isaha imwe cyangwa ebyiri.
• Icyumweru cyangwa ukwezi kumwe kw'ibiryo bikize ku cyuma nta guhinduka ku burwayi ni umwanya wo gusaba ferritine na CBC.

Kurya icyuma cyinshi ntabwo bihuje no kuvanga icyuma cyinshi

Kwinjira n'imimerere y'icyuma ni ibipimo bibiri bitandukanye. Washobora kwikuba inshuro ebyiri icyuma uri kurya kandi ntugere icyuma cyawe cyiziritse, kuko kwinjira bitewe n'uburyo bw'icyuma, ibyo wanyoye hamwe nacyo, kandi niba hari ikintu kimena icyuma vuba kuruta ibyo kurya bishobora gusubizaho.

Iki kintu cya nyuma ni cyo gituma ibisubizo. MedlinePlus ivuga ko indwara ya anemiya iterwa n'icyuma ije kuvanwa mu maraso (imirimo myinshi yo mu gihe cyo kucyaza, gusohora amaraso mu gifu, kanseri), kwanga kuvanga (indwara ya celiac, indwara ya Crohn, gusya igifu), cyangwa kwiyongera kw'ibyo byifuzwa mu gihe cyo gutwita no konka. Imirire ntishobora kugira icyo ikora kuri ibyo bitatu. Ubuvuzi busanzwe bwo kuvura indwara yasanwe ni inyongeragomunyu y'icyuma, akenshi ferus sulfate, hamwe n'imihindagurikire y'imirire: anemiya mubisanzwe irakira mu gihe cy'ibyumweru bigera kuri bitandatu, ariko gusubiza iby'icyuma mu mubiri bifata nk'amezi atandatu yongeyeho yo kuvura. Imirire yonyine ntabwo ivugwa ko ihagije kugirango ikosore indwara yasanwe.

Rero, shaka iyi page nk'uko biri. Iravuga ku kongera icyuma mu biryo, atari kuvura anemiya yasanwe, ibyo bikaba bikwiye gufatwa n'umuganga. Ntabwo buri anemiya ari ikibazo cy'icyuma, kandi izindi ndwara zihitwa mu gusaba, nk'ibyo kurya ibyo wagirwa inama byo kwirinda mu gihe ufite indwara ya G6PD. Igitekerezo kimwe mbere y'urugero: icyuma cya heme gitwarwa ku kigereranyo cya 15 kugeza kuri 35 ku ijana kandi icyuma cya non-heme ku kigereranyo cya 2 kugeza kuri 20 ku ijana, ni cyo gituma miliigramu yo ku rupapuro atari urugero mu maraso yawe.

Ibiryo bikize ku cyuma bikwiye kuba ku rutonde rwawe, by'ingano miliigaramu kuri buri serivisi

Ibiryo bifite icyuma cyinshi bigabanyijemo ibice bibiri. Ibyo bifite heme bikomeye ni amajosi, inyama z'inka z'umweru, sardine n'inkware. Ibyo bifite non-heme bikomeye ni ibiryo by'ingano nkeya by'ibinyampeke by'igicuku, ibinono byera, imbuto, tofu n'ibitumbwe. Serivisi imwe y'ibinyampeke by'ingano nkeya irimo 12.8 mg y'icyuma, kuruta serivisi ya 3 oz y'amajosi ku 6.9 mg, nubwo amajosi atanga icyuma cyinshi cyavanzwe.

MedlinePlus irerekana isoko nyamukuru y'ibiryo nk'inyama z'umweru, amafi n'inkware; ibinyampeke by'ibigicateshwa n'imitsindagiriro by'igicuku; ibinono byera, imbuto, ibitumbwe, ibinono by'inkuba n'ibishyimbo; n'imbuto z'umuceri n'imbuto zumye nk'imbuto z'umuhondo. Uru rugero ruri hasi rushyiramo ibyo mu bifu nyakuri, rwandika buri kimwe heme cyangwa non-heme, kandi rugikunda buri intego isanzwe kugirango ushobore gukoresha ibyawe.

Inyungu z'amajosi n'ibinyamiye by'ingano nkeya ni iz'ibyo kuri buri serivisi byanditse mu majyambere y'inyama y'umunyarwanda muri Harvard; izindi zose ni iz'ibipimo bisanzwe kuri buri serivisi, kandi ibinyamiye by'igicuku biratandukanye uko bikorwa, rero shaka ku rubaho.

Akamaro: urwo rugero rushyigikira ibyo kurya bibi niba wabisomye ukabyumva mu buryo bwawe. Ifu y'ibinyamiye by'igicuku iruta inyama ku rupapuro kandi igatanga icyuma cyinshi mu maraso, kuko icyuma cy'ifu kidakoramo kandi inyama ntibishobora. Impinduka ni intambwe yo gutangirira, atari urubanza.

Icyuma cya heme na icyuma cya non-heme: miliigramu imwe ntabwo ari urugero rumwe

Itandukaniro riri hagati y'icyuma cya heme na icyuma cya non-heme ni ibintu byingenzi kuri iyi page. CDC ivuga ku cyuma cya heme kivuye mu nyama zitukura, amafi, inkware n'amagi kandi gikunda kuvanga, mu gihe icyuma cya non-heme kivuye mu binyege by'igicuku, tofu, ibinono n'ibibabi by'umwijima bikunda kuvanga neza. Mu mubare, ni byo kigereranyo cya 15 kugeza kuri 35 ku ijana kigereranya na 2 kugeza kuri 20 ku ijana, itandukaniro ryo kwinjira inshuro nyinshi mu rugero.

Koresha ifunguro rimwe. Igaragaza 5 mg y'icyuma cya non-heme, yavanzwe ku ntambwe ntoya, itanga kuri 0.1 kugeza kuri 0.2 mg. Igaragaza 2 mg y'icyuma cya heme ku 25% itanga kuri 0.5 mg. Umubare muto utsinze, ku buryo bworoshye.

Itegeko ry'urukuta ruturuka kuri iyo mibare. Kongeraho n'uburyo buke cyane cy'inyama ya heme, ounce eshatu z'inka cyangwa tin ya sardine, bituma kuvanga ku binono n'ibibabi byo ku rukuta biriyongera. Hamwe inshingano y'icyuma ya Cleveland Clinic na Harvard, bombi bagaragaza gutandukanya heme na non-heme, ariko nta na kimwe kigaragaza impamvu umusomyi ashobora gukoresha.

Ingano y'icyuma ukeneye ku munsi ishobora kwikuba inshuro eshatu bitewe n'uwo uriwe

Ingano y'icyuma ukeneye ku munsi ituruka kuri 8 mg kugeza kuri 27 mg, ni yo mpamvu abantu babiri bashobora gusoma urugero rumwe kandi bagafata ibisubizo bitandukanye. Abakuru ba Academies bashyizeho ubushobozi bwo kurya ku munsi nk'uko bikurikira:

• 8 mg ku munsi: abagabo bakuru n'abagore barengeje imyaka yo kucyaza.
• 18 mg ku munsi: abagore bari mu gihe cyo kucyaza, kugirango basubize ibyo wavuye mu gihe cyo kucyaza.
• 27 mg ku munsi: gutwita.
• Kuri 11 mg ku munsi: abana bato kuva ku mezi 7 kugeza 12.
• 45 mg ku munsi: ingano ntarengwa y'ibishoboka ku bantu bakuru, igipimo cyashyizweho kuko ingano zikuru, cyane cyane ziva mu nyongeragomunyu kuruta ibyo kurya, zitera ibibazo by'igifu.

MedlinePlus yongeraho ijambo rihishwe muri urwo rugero: ibyo ukeneye ku munsi bitewe kandi n'uburyo bwawe bwo kurya bukomeye. Hitamo umubare wawe noneho usome urugero rwisubiramo nawo. Umusomyi wa 18 mg n'umusomyi wa 8 mg bareba igikombe kimwe cy'imbuto barimo baganira ibintu bibiri bitandukanye.

Amategeko yo kuvanga aruta cyane kongera ibyo kurya by'icyuma kimwe

Inama z'icyo kwibukiraho cyane kuruta kurya ibyo kurya ku rutonde, kuko bihindura ibyo umuhogo wawe wakora n'icyuma kiri ku rutonde rwawe. Bikoreshe nk'urukurikirane mu munsi.

1. Fungura buri bintu bifite icyuma cya non-heme hamwe na vitamin C. CDC isaba guhuza ibiryo bifite icyuma cy'ibimera na vitamin C nk'imbuto zitera acide, imbuto z'umwimerere n'ibihaha. Ibipeperi n'inyanya bikora kimwe.
2. Jya wandika ibinyobwa, ntubihagarike. Siga ikawa, icyayi, amata n'inyongeragomunyu ya calcium hanze y'isaha imwe cyangwa ebyiri by'ifunguro ry'icyuma cyinshi, hanyuma usubire ku isaha y'amazi cyangwa ibinyobwa bifite vitamin C. Shyira ikawa mu gitondo kandi utware calcium mbere yo kuryama.
3. Menya icyo wari wirinda koko. Ibintu bibuza ni tannins mu cyayi n'ikawa, phytates mu binono byose n'ibinono, na calcium. Phytates ntibishobora kwirindwa mu mirire myinshi y'ibinyono, ni yo mpamvu intambwe ya mbere idashobora kwirindwa.
4. Teka ibiryo bifite acide mu nyama zikomeye. Shyira umusosi w'inyanya cyangwa chili mu gapfukuriro gakomeye byanduza icyuma mu biryo. Ni ubuntu, bihoraho, kandi ntibiri mu rutonde rwose rw'ibiryo twasuzumye.
5. Gukuraho umukoro. Ibikombe bibiri cyangwa bitatu by'ibiryo bifite icyuma byaruta kimwe kinini. Umunsi ushobora gukora: ibinyamiye by'igicuku hamwe n'imbuto z'umwimerere mu gitondo, imbuto hamwe n'ibipepperi byatembye mu gihe cyo ku manywa, inyama z'umweru hamwe n'ibibabi mu mugoroba, ikawa mu gitondo hafi ya bombi.

Hagati y'inama, porogaramu yo kwita ku buzima nk' August AI ishobora kugufasha kwandika ibyo kurya, guhuza n'uko uburwayi bwawe buhinduka mu cyumweru gikurikira, ibyo bikaba byari byiza kugira ngo ubijyane n'umuganga. Ni igikoresho cyo kwita ku barwayi, atari umuganga, kandi ntibusobanura ibizamini byawe.

Ibiryo by'inyamaswa z'ibimera bishobora kugera ku ntego, ariko intego irahinduka

Ibyo kurya by'inyamaswa z'ibimera bishobora kugera ku byo ukeneye, ariko imiterere ya Harvard Health ni uko abarya ibimera n'ibinyobwa byabo bagomba kugaburira kabiri RDA, kuko icyuma cya non-heme gikunda kuvanga neza. Binyuze mu mpinduka zo hejuru, intego ya 18 mg iba hafi ya 32 kugeza kuri 36 mg y'icyuma cya non-heme ku munsi.

Bikora ku biribwa bifite uburemere buhamye kuruta ibibabi byoroshye: imbuto, ibinono byera, ibinono by'inkuba, tofu, ibinyamiye by'igicuku, ibitumbwe, ibishyimbo, imbuto z'igikeri n'imbuto z'umuhondo. Itegeko ni ryoroshye kandi rihamye. Nta funguro ry'icyuma cy'ibimera ritari intambwe ya vitamin C, kandi nta cyayi cyangwa ikawa iribereho. Niba ushaka icyitegererezo cy'uburyo bwo gutegura urukuta rw'ibimera mu gukoresha umubare w'ibizamini kuruta amajwi, reba urugero rw'ibiryo by'ibimera byateguwe mu gukoresha intego y'ibizamini. Inyigisho z'ibimera gusa zirekura abasomyi badafite ugereranije bwa heme kugirango bashobore kwitegereza intego zabo.

Igihe ibyo kurya bitari igisubizo: ibimenyetso by'akaga n'icyumweru cy'icyumweru cy'iby'igenzura

Niba utazi ukuntu ibintu byihutira, August AI Symptom Checker y'ubuntu ishobora kugufasha kwishyira mu gihe gikwiye cy'inama isanzwe cyangwa ikintu kiba gikwiye kwitabwaho uyu munsi.

Hamagara 911 cyangwa jya ku gikabyo cya vuba ubu niba:

• Hari amaraso mu byondo byawe, cyangwa ibyo byondo byawe bisa nk'ibyirabura.
• Wikeka ko winjije inyongeragomunyu y'icyuma cyinshi, cyangwa umwana yariye imiti y'icyuma. Hamagara Poisson Control cyangwa jya ku gikabyo mbere y'uko ibimenyetso bitangira, kuko MedlinePlus ivuga ko ingano z'icyuma zikomeye cyane zishobora gutera ibibazo ku ngingo, koma n'urupfu.
• Wiruka amaraso, ugenda amaraso menshi mu gitsina, cyangwa ufite ibibazo bikomeye byo guhumeka, ububabare mu gatuza cyangwa kwipfuma hamwe n'uburwayi.

Shyiraho urugendo mu cyumweru gikurikira niba:

• Wariye ibyo kurya bifite icyuma bikwiye mu gihe cy'ibyumweru bine kugeza kuri bine kandi uburwayi bwawe ntubwire. Ni igihe cyo gusaba ferritine na CBC aho kongera ibyo kurya.
• Ufite imirimo myinshi yo mu gihe cyo kucyaza, indwara ya celiac izwi, indwara ya Crohn cyangwa gusya igifu, cyangwa utwite.

Kubw'abo, Agasanduku ka $39 gakoresha urugendo rwa vuba biguhuza n'umuganga wemewe muri Amerika wahisemo ibizamini cyangwa ubuvuzi buboneye. Uru rugendo rwa videwo ntirushobora kwihanganira amaraso ariho kandi ntishobora gusimbuza kwihanganira umuntu.

Ganira n'umuganga mbere y'uko utangira niba:

• Utegetswe kwishyuza icyuma icyo ari cyo cyose.
• Ufite amakuru yumuryango yo kwishyuza icyuma cyangwa hemochromatosis.
• Ufata imiti y'icyuma ishobora kwivanga.

Ibibazo byinshi bibazwa

Ese ibitumbwe koko ni bimwe mu biryo bifite icyuma cyinshi?

Ntabwo buri gihe. Ibitumbwe bitanga urugero, ariko icyuma cyabyo ni non-heme kandi kiza gikorewe hamwe na oxalates, imiti ihambira icyuma mu gifu kandi ikagabanya ingano yinjira mu maraso yawe. Ni yo mpamvu ibitumbwe bikomeje kugaragara nk'ibitarageze ku rupapuro rwabyo. Guteka bibateka bigabanya ingano kandi kwisiga urumuto bitera, ariko ibitumbwe nk'intego yawe ni umugambi munini.

Ni irihe banga ryo mu maraso ryerekana ko icyuma cyanjye ari munsi?

Ferritine. Yerekanwa n'icyuma kiziritse kandi isanzwe isabwa hamwe n'ibipimo byose by'amaraso. Ingano zirahinduka: ubushakashatsi buyobowe n'abashakashatsi ba CDC kandi busohowe n'ihuriro ry'abaganga b'amaraso bashyigikira kugendana n'icyuma gito ku bana bafite imyaka 5 kugeza 14 munsi ya 24 micrograms kuri litiro. CDC ivuga ko ibi bitari ubuyobozi bwo gusuzuma, hamwe n'inama z'ubuyobozi zitezwe mu 2026, rero jya ku muganga kugirango usobanure.

Washobora kugira icyuma cyinshi ku biryo gusa?

Ntabwo buri gihe. Kubantu benshi bafite ubuzima bwiza, icyuma kivuye mu biryo kigenda cyikigirira, kandi ingano y'umunsi ya 45 mg ni ikibazo cy'inyongeragomunyu kuruta ikibazo cy'ibiryo. Kwiyongera kwinjira, akenshi kubera imiti, gutera isesemi, kuruka, ububabare bwo mu gifu, n'umunaniro. Abafite hemochromatosis cyangwa indwara yose yasanwe yo kwishyuza icyuma ni abantu bidasanzwe kandi bashobora kwifuza inama zabo.

Ese inyongeragomunyu y'icyuma itera umunaniro?

Yego. Umunaniro uri mu bibazo bikunze kubaho, hamwe na isesemi, kuruka, ububabare mu gifu n'umunaniro. Ingorane zikunda kwishyira hamwe ku rugero, rero igisubizo ni ikiganiro na wowe wari wabyihuje aho guhagarara mu rwihisho. Ntabwo wemereye icyuma wenyine: gishobora guhisha ibindi bibazo kandi kigahindura imiti myinshi.

Ese abana bato n'abana bashobora kugeragezwa ko bafite icyuma gito?

Yego. CDC isaba kugerageza anemiya kuva ku mezi 12, kuko anemiya y'icyuma itavuwe irahuzwa n'ibibazo byo kwiga. Abana bato baracukuzwa kuko amata y'inka arimo icyuma gike kandi akunda kwirukana ibindi byiza. Iyishyire ku nama y'amezi 12 aho gutegereza ibimenyetso, byoroshye kubura kuri iyo myaka.

Ese bitandukanya igihe cyo kumva ifunguro ry'icyuma?

Oya. Igihe kiruta kure kuruta abandi. Ifunguro ryo mu gitondo risanzwe hamwe n'imbuto ryaruta ifunguro ryiza cyane ryanyweye icyayi. Hitamo ifunguro uzaba wumva ubyishimiye inshuro eshanu mu ndwi kandi ufate guhuza burundu. Icyuma kiziritse gikunda kwakira ibyumweru by'ukubaho, aho kugira ngo uburyo bwo gutegura mu gihe gito.

Ibisubizo byo mu iherezo: shyiraho urukuta, hanyuma ushakire ibizamini

Icyuma cyavanzwe, atari icyuma cyanditse, ni cyo gihindura ibipimo byawe. Rero, fata ibintu bibiri ku iyi page: intego yawe, niba ari 8, 18 cyangwa 27 mg, n'umuhango wo guhuza buri bintu by'ibimera na vitamin C. Niba ibyumweru bine kugeza kuri bine by'umwete ufite ibyo kurya bikize ku cyuma ntacyo byakuvuyemo, reka kongera ibyo kurya kandi usabe ferritine.

Uburenganzira: iyi nkuru ni iy'ibimenyetso gusa kandi ntishobora kuba inama ya kimiti. Burigihe ganira n'umuganga ufite ububasha kugirango usobanure ibibazo byo kwishyuza n'ubuhamya. Niba ufite ibibazo bikomeye, hamagara 911 cyangwa jya ku gikabyo cya vuba ubu.