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Together with the United Nations Children's Fund (UNICEF) in Ukraine within the framework of the "Learning Together" initiative and with the support of Switzerland, I created a series of video lessons on healthy eating. The Association of Adult and Children's Nutrition was created for the same purpose: food-association.com.ua/?fs=e... Here you can also find useful and verified information.
Today, nutritionist Sofia Shpak and I will talk about such an important element as iron, diseases caused by its deficiency, and how to cure iron deficiency.
Iron deficiency can really cause health problems. Most often children, teenagers and pregnant women. Iron is an element that delivers oxygen to all tissues of our body. Iron deficiency is the main cause of anemia - a condition in which the number of red blood cells in the blood decreases. And this leads to oxygen starvation and disruption of the entire body. Almost 33% of non-pregnant women, 40% of pregnant women and 42% of children in the world have confirmed anemia.
A balanced diet can prevent iron deficiency and create a good supply of iron in the body. However, when you are diagnosed with anemia, this indicates a deep iron deficiency: just changing your diet will not help, but only a doctor can prescribe you iron preparations, you should not take them yourself.
Why is it so important to control iron in the body, what can happen if it is not enough?
Lack of iron in the mother during the last trimester of pregnancy can lead to: delayed growth and development of the fetus, low birth weight of the child, premature birth, delayed physical and intellectual development of the child.
In children under the age of two, iron deficiency in the body can have serious and irreversible consequences for brain development. In the future, this can have a negative impact on the child's ability to study, success in school.
How to spot anemia? If you notice brittle nails, hair loss, paleness and dryness of the skin, ulcers in the corners of the mouth. Fatigue, weakness, headache. Sleep disturbance. Decreased endurance during exercise. Violation of attention, memory and concentration, consult a doctor. It may be your family doctor who can help you diagnose and prescribe treatment. But it happens that there are no symptoms, but iron deficiency is present.
There are 2 types of iron: 1) Heme iron - found in products of animal origin and well absorbed 2) Non-heme iron found in plant foods - less well absorbed. It is better to combine iron of animal origin with plant-based iron for better absorption. For example, eat meat with salad, liver with broccoli, lentils with meat.
Foods rich in vitamin C (for example, bell pepper, citrus fruits, kiwi, tomato) will help improve iron absorption. Balance your children's diet to avoid health problems in the future. Breast milk fully provides the baby's nutritional and liquid needs during the first six months of life.
🍲 Spinach puree soup
Ingredients:
500 g of potatoes
1 onion
3 peas of fragrant pepper
1 bay leaf
150 g of spinach
2 cloves of garlic
2 sprigs of thyme
30 g of walnuts
1 Art. l. sunflower oil
2 Art. l. olive oil (for serving)
salt to taste
Peel the potatoes, cut them into small pieces. Put the potatoes in a saucepan, cover with water, add salt, a whole peeled onion, allspice and a bay leaf.
Remove the onions and spices, leaving the potatoes in the water they were cooked in. Wash the spinach well, cut off the lower part, and cut the leaves into large pieces.
Put chopped spinach leaves in a pot with potatoes along with garlic and thyme, bring to a boil, cook for 1-2 minutes and remove from heat.
Puree the soup with an immersion blender directly in the pan until a smooth consistency is obtained. Taste the soup and add salt if necessary.
Pour the finished soup on plates. Add chopped walnut kernels to each plate and drizzle with a little olive oil.
🍲 Turkish-style lentil and cilantro cream soup
Ingredients:
100 g of lentils
40 g of leeks
50 g of carrots
1 tsp. lemon juice
150 ml of tomato juice
500 ml of water
garlic to taste
cilantro to taste
chili pepper to taste
paprika to taste
1 Art. l. sunflower oil
Prepare all the ingredients for the lentil cream soup with cilantro. Wash 40 g of leeks, 50 g of carrots, cilantro and garlic and dry on a paper towel. Sort and rinse the lentils under running water.
Finely chop the onion, carrot, chili pepper and garlic. Fry the vegetables in a saucepan until the onion becomes soft. Then add the lentils and fry for another minute. Add 150 ml of tomato juice and 500 ml of water to the vegetables and lentils. Bring everything to a boil and cook until the lentils are ready, about 15-20 minutes.
When the lentils are boiled, beat the mixture with a blender until smooth, add salt, lemon juice, paprika, cilantro to taste to the finished cream soup and mix.
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