2024 Autors: Cecilia Ryder | [email protected]. Pēdējoreiz modificēts: 2023-12-17 14:21
"Ēst veselīgu barojošu pārtiku ir vienkāršs un pareizs risinājums, lai bez piepūles atbrīvotos no liekā ķermeņa svara un uz visiem laikiem kļūtu slaids un veselīgs." - Subodh Gupta, Skinny Woman 7 paradumu autors
Svinētais autors noteikti zina, par ko runā. Uzturs ir mūsu vispārējās veselības pamatelements. Mums ir nepieciešams pietiekams daudzums vitamīnu un minerālvielu, lai mūsu sistēmas darbotos optimālā līmenī. Izmantojot mūsu drudžainos grafikus, mēs, iespējams, nespēsim nodrošināt pietiekamu daudzumu šo uzturvielu, izraisot trūkumus, kas ietekmē mūsu veselību. Dzelzs ir viena no šādām barības vielām, kas ir svarīga mūsu ķermenim.
Satura rādītājs
- Dzelzs un mūsu veselība
- Ieteicamais uztura pabalsts (RDA) dzelzs
- Dzelzs deficīts
- Dzelzs deficīta cēloņi
- Dzelzs deficīta upuri
- Dzelzs deficīta simptomi
- Dzelzs deficīta slimības
- Dzelzs deficīta ārstēšana
Dzelzs un mūsu veselība
Dzelzs ir svarīgs minerāls, kas veic vairākas funkcijas mūsu ķermenī; vissvarīgākais no tiem ir sarkano asins šūnu ražošana, kas organismā pārvadā skābekli. Tas arī ļauj mūsu muskuļiem uzglabāt un izmantot skābekli
Dzelzs ir daļa no daudziem fermentiem, tāpēc tas palīdz daudzu šūnu funkciju izpildē. Fermenti atvieglo pārtikas produktu sagremošanu un citas svarīgas reakcijas, kas notiek mūsu ķermenī
Tādēļ dzelzs ir vitāli svarīgs jūsu ķermenim, un ikdienas uzturā jums jāsaņem ieteicamā deva, kas norādīta zemāk.
Ieteicamais uztura pabalsts (RDA) dzelzs
Dzīves posms | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
0–6 mēneši | 7–12 mēneši | Bērni | 4–8 gadi | Tēviņi | 14–18 gadi | 19–30 gadi | 31–50 gadi | 51–70 gadi | > 70 gadi | Mātītes | 14–18 gadi | 19–30 gadi | 31–50 gadi | 51–70 gadi | > 70 gadi | Sieviete stāvoklī | 19–30 gadi | 31–50 gadi | Zīdītājas | 19–30 gadi | 31–50 gadi |
Dzelzs deficītsDzelzs deficītu sauc arī par anēmiju vai dzelzs deficīta anēmiju. Šis stāvoklis ir viens no visbiežāk sastopamajiem uztura trūkumiem, īpaši bērniem un sievietēm pirms menopauzes. Šo stāvokli raksturo ķermeņa dzelzs krājumu izsīkšana un ķermeņa nespēja uzturēt normālu hemoglobīna līmeni asinīs. Hemoglobīns ir viela, kas atrodas sarkanajās asins šūnās, ļaujot tām pārvadāt skābekli visā ķermenī. Pietiekama dzelzs trūkuma dēļ organisms nespēj ražot pietiekami daudz hemoglobīna. Tā rezultātā rodas funkcionāli un veselības traucējumi, kas nelabvēlīgi ietekmē vairāku orgānu sistēmu darbību. Dzelzs deficīta cēloņiCēloņi ir saistīti ar nepietiekamu dzelzs patēriņu vai pārāk daudz dzelzs zaudēšanu. Abos gadījumos jūsu ķermenis nespēj ražot pietiekami daudz hemoglobīna. Daži no visbiežāk sastopamajiem dzelzs deficīta cēloņiem ir šādi. 1. Palielinātas dzelzs vajadzības:Ir daži nosacījumi, kādos cilvēkiem nepieciešams papildu dzelzs daudzums
2. Asins zudums:Kad cilvēki zaudē asinis, viņi zaudē arī dzelzi, jo asinis satur dzelzi sarkanajās asins šūnās. Tāpēc viņiem ir nepieciešams papildu dzelzs, lai aizstātu zaudēto dzelzi.
3. Dzelzs trūkums uzturā:Dzelzs, kas vajadzīgs mūsu ķermenim, galvenokārt tiek iegūts no pārtikas, ko mēs ēdam. Pārāk mazas dzelzs devas lietošana laika gaitā var izraisīt dzelzs deficītu. Ar dzelzi bagāti pārtikas produkti ir gaļa, lapu dārzeņi, olas un pārtika, kas bagātināta ar dzelzi. Zīdaiņiem un bērniem uzturā ir nepieciešams arī dzelzs, lai viņi varētu pienācīgi augt un attīstīties. 4. Mal-absorption of Iron:Besides consumption, iron from food should be absorbed into your bloodstream in your small intestine. Celiac disease is an intestinal disorder that affects your intestine’s ability to absorb nutrients from digested food, thus causing iron deficiency. Absorption of iron is also affected if part of your intestine has been bypassed or removed surgically. The amount of iron absorbed from foods depends upon other factors given below. Iron from animal sources like meat, chicken and fish is heme iron which can be absorbed 2 to 3 times more efficiently than non-heme iron from plants. Absorption of non-heme iron from plant foods depends upon the other types of foods eaten with them. For instance, foods like meat, chicken and fish which contain heme iron increase absorption from foods containing non-heme iron such as fortified cereals, spinach and certain beans. Foods containing vitamin C can also enhance the absorption of non-heme iron when eaten at the same meal. Substances like polyphenols, phytates or calcium which are found in some foods or drinks such as tea, coffee, whole grains, legumes, milk and dairy products can decrease the absorption of non-heme iron. Victims of Iron DeficiencyThough anyone can suffer from iron deficiency, certain people are at greater risk. Since the risk is high their needs for iron is greater than others. 1. Women:Women lose blood during menstruation and so they are at a greater risk of suffering from anaemia. Pregnant women can also get this deficiency because of high iron requirement. 2. Infants and Children:Infants, particularly those with low birth-weight or born prematurely, do not get enough iron from breast milk or formula and so they are at a higher risk of iron deficiency. Children need extra iron during growth phase. Children with special health needs such as those with chronic infections or restricted diet are also at risk. 3. Vegetarians:Those who do not eat meat are at a higher risk of iron deficiency. As stated earlier, plants contain non-heme iron which needs to be supplemented with other sources of heme iron like meat, fish and eggs to facilitate their absorption. 4. Frequent Blood Donors:Those who donate blood frequently are at an increased risk of iron deficiency as their iron stores get depleted due to blood donation. Low haemoglobin caused by blood donation is, however, a temporary problem which can be cured by eating iron rich foods. Iron Deficiency SymptomsInadequate levels of iron can impair body functions. Most physical signs and symptoms do not show up as they are mild. You can notice them only when your anaemia gets worse. The symptoms are not visible during the early stages of iron deficiency. A person having iron deficiency may have the following symptoms.
[Lasīt: nepietiekama uztura cēloņi] Dzelzs deficīta slimībasDzelzs deficīts ir nopietns stāvoklis, kas, ja to ņem viegli, var izraisīt ilgtermiņa veselības problēmas. Neliels dzelzs deficīts nerada smagas komplikācijas, bet, ja to neārstē, tas var izraisīt šādas veselības problēmas. 1. Anēmija:Severe deficiency of iron can cause anaemia due to the disruption of the normal lifespan of a red blood cell. In this condition, haemoglobin levels are so low that the blood is unable to enough oxygen to the cells, thus affecting the entire body. Symptoms of anaemia include looking very pale, breathlessness, dizziness and fatigue. It also results in reduced immune function and impaired growth and cognition. 2. Heart Ailments:Deficiency of iron can lead to rapid or irregular heartbeat. When you are anaemic, your heart is required to pump more blood to compensate for the lack of oxygen carried in your blood. This can cause enlarged heart or heart failure. 3. Inadequate Growth:Severe deficiency of iron can lead to delayed growth and development in infants and children. It is also associated with increased susceptibility to develop infections. 4. Complications in Pregnancy:Pregnant women are at a higher risk of iron deficiency. It can lead to premature births and babies with low birth-weight. This condition can be easily prevented during pregnancy by taking iron supplements as part of prenatal care. 5. Colon Cancer:Iron deficiency is one of the causes of colon cancer. A research conducted on 628, 882 patients of 40 years of age and above indicated that 3.1% or 19, 349 patients had iron deficiency anaemia. Thus, those suffering from iron deficiency are at a greater risk of developing colon cancer. 6. Fatigue:Iron deficiency can result in fatigue. It is characterized by depression and lack of sleep. Hence, iron deficiency should be recognized and treated to prevent fatigue. [Read: Nutritionists In India] Treatment of Iron DeficiencyIron deficiency should not be ignored as it can lead to several health problems. Proper diagnosis and treatment of this problem is important before the condition worsens. Iron deficiency can be easily diagnosed by taking a haemoglobin test which measures haemoglobin or haematocrit test which measures the percentage of red blood cells in your blood by volume. Reduction in haemoglobin and haematocrit levels indicates a serious deficiency of iron. Treatment of iron deficiency depends upon other factors such as your age, health and cause of iron deficiency. Some of the ways of treating iron deficiency are given below. 1. Consumption of Iron Rich Foods:Mild deficiency of iron can be cured by including iron rich foods in your diet. The iron from animal sources like meat, poultry and eggs is more easily absorbed by your body. If you are a vegetarian, you need to increase your intake of iron-rich plant-based foods to absorb the same amount of iron as the plant sources. The list given below shows the sources of heme and non-heme iron.
|