Taumafa Meaʻai mo i latou o loʻo i le tulaga sili ona maualuga mo le faʻaaogaina o iron
Tamaiti ma tagata matutua ei ai Celiac faʻamaʻi e ono aʻafia le leai o se uʻamea po o le anemia o le uʻamea (IDA), o se faʻalavelave ogaoga o le mamafa o le uʻamea. O le uʻamea mai meaʻai e afaina tele i le pito i luga, o le vaega lava lea o le iniseti na faʻamaʻatia e le paʻu.
O le leai o se paʻu o le mea e sili ona taatele i le lalolagi ma tamaiti, ma o fafine o loʻo fananau mai i tamaiti e sili atu ona lamatia le leai o se mea.
O le ania mamana e maua ai le uʻamea pe a le lava le uʻamea e maua ai sela mumu toto.
O le uʻamea o se vaega o le "hemoglobin," o se porotini e ave ai le okesene i totonu o le toto. E talafeagai le feaveaia o le okesene i sosoʻo, mo le malosi o le gaosiga o le tino, ola masani o le tagata, toe gaosia ma le soifua maloloina.
O tamaiti ma tagata matutua oe leai se uamea e mafatia i le le lava, o le lamatiaga o maʻi pipisi, vaivaiga, faʻafeoloolo faigofie, ei ai le faʻagasologa e pale ma e faigata ona faʻalauteleina lea e mafai ona oʻo atu ai i le le atoatoa o le aʻoaʻoina.
I totonu o le Iunaite Setete ma Europa, o le falaoamata o saito ua faʻamalosia (faʻamalosia) i le uʻamea e fai ai le gala uʻamea pe a faʻamamaina le saito i le falaoamata. Ae o le tele o paina e leai ni meaʻai ma ni meaʻai e malolo i le uʻamea.
Faʻasao o le Uʻamea
E lua ituaiga o uʻamea i meaʻai - "uʻu" uʻamea o loʻo maua i meaola manu ma le "non-heme" le uʻamea o loʻo maua i punaoa. Heme le uʻamea e sili atu ona ufiufi nai lo le uʻamea o le uʻamea, ma o le faʻaaogaina o ia pepa e lua e faʻaleleia e meaai maualuga i vitamini C.
O mea taumafa maualuga i vitamini C e aofia ai le lanumeamata ma le lanu mūmū, fualaau suamalie ma suamalie, strawberries, fugalaau, vineberry, cranberries, tamato, broccoli, popo, mango, sima, ma pineapples.
Punaoa Lelei Meaʻai o le Uʻamea:
- Meaʻai - povi, puaa, mamoe, ate, ma isi meaʻai
- Meaola - moa, tiʻaiga, tolotolo, ate (aemaise lava meaʻai leaga)
- Fish - shellfish, e aofia ai pusi, musele, ma tio, sardines, anchovies
- Greens leafy o le aiga kapisi, e pei o le broccoli, kale, kilipa, ma faila
- Legumes - pi pi, peʻa lanumeamata, pi mamago ma pi e aofia ai pinto pi, pulu uʻamea, ma pi tao tao
- O le fefete-o le mea e faʻafefeteina-e leai se falaoa atoa ma falaoa
Punaoa: Iunivesite o Maryland Medical Centre - Toto o le toto
Faʻamatalaga Faʻatau o Graluten-Free Grains and Gray Grains:
1 le ipu o le sana
- Amaranth 15 mg
- Teff 14.7 mg
- Sorghum 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
Punaoa: USDA-ARS Laboratory Data Matū
Meaʻai mo Meaʻai / Fautuaina Allowance Alimentary for Iron (RDA)
- Tamaiti 7 - 12 masina ......... 11. 11 mg
- Tamaiti 1 - 3 tausaga .......... 7 mg
- Tamaiti 4 - 8 tausaga .......... 10 mg
- Tamaiti 9 - 13 tausaga .......... 8 mg
- Tauleʻaleʻa 14 - 18 .......... Maʻa 11 mg / Tina 15 mg
- Matutua 19 - 50 .......... Maʻa 8 mg / Tina 18 mg
- Tagata matutua 51 + .......... Maʻa 8 mg / Tina 8 mg
- Tina fafine uma tausaga .......... 27 mg
- Tina susu susu 18 ma le laʻititi .......... 10 mg
- Tina susu susu 19 ma le matua .......... 9 mg
Punaoa: USDA / IOM Dietary Guidance DRI Tables