{"id":65826,"date":"2025-08-13T08:52:57","date_gmt":"2025-08-13T06:52:57","guid":{"rendered":"http:\/\/novanews.co.za\/rooirose\/?p=65826"},"modified":"2025-08-13T08:56:55","modified_gmt":"2025-08-13T06:56:55","slug":"yster-of-folaat","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/yster-of-folaat\/","title":{"rendered":"Yster of folaat? Wat het jy regtig nodig?"},"content":{"rendered":"<p>Yster is die suurstofkoerier wat elke sel in jou liggaam van sy pakkie suurstof vir energie voorsien. Te min yster beteken te min suurstof in jou selle en spiere &#8211; en \u2019n lewe sonder woema.<\/p>\n<p>Daarby is yster noodsaaklik vir breinontwikkeling by groeiende kinders en tieners. Sonder yster werk \u2019n volwasse brein en senustelsel ook nie te waffers nie.<\/p>\n<p>Verder speel yster \u2019n dubbeldoorrol in jou immuunstelsel. Van die vorms waarin yster in jou liggaam gehou word, is ferritien (gestoorde yster) en hemoglobien (yster in rooibloedselle) en elkeen word vernuftig ingespan om bakterie\u00eb af te maai.<\/p>\n<p>Die yster in jou hemoglobien word gebruik om waterstofperoksied (die einste blondine-in-\u2019n-bottel chemikalie) vry te stel, wat bakterie\u00eb doodmaak. Ferritien se rol werk so: Bakterie\u00eb het yster nodig om te kan vermeerder. Jou liggaam manipuleer di\u00e9 feit deur tydens \u2019n infeksie ferritien te vermeerder om yster vas te bind en ontoeganklik vir die bakterie\u00eb te maak. Die gevolg? Hulle kan nie groei en vermeerder nie. Sowaar slim.<\/p>\n<p>Dit het \u2019n interessante implikasie: as mense met TB, MIV-vigs en malaria en ander chroniese infeksies yster aanvul, kan hulle juis die organismes help vermeerder.<\/p>\n<p>&nbsp;<\/p>\n<h4><strong>Is jou yster laag?<\/strong><\/h4>\n<p>&nbsp;<\/p>\n<p>Daar is verskillende soorte bloedystertoestande, s\u00ea dr. Danie Kotz\u00e9, Kaapse hematoloog. \u201cHulle het verskillende oorsake. So het megaloblastiese anemie niks met yster te doen nie. Dit word deur \u2019n tekort aan folaat en\/of vitamien B12 veroorsaak. As jy hiervoor yster sou neem, kan jy jou ystervlakke so verhoog dat jy hart- en lewerskade opdoen, jou gewrigte beskadig en diabetes ontwikkel.\u201d<\/p>\n<p>Vir pernisieuse anemie sal \u2019n vitamien B-aanvulling net so min soos yster help. Di\u00e9 outo-immuunverwante oorsake moet eerder uitgepluis word. As jy die volgende tekens by jouself sien, moet jy dit opvolg met \u2019n laboratoriumbloedtoets en die regte oplossing vir jou daarop grond.<\/p>\n<p>&nbsp;<\/p>\n<h4>8 leketekens<\/h4>\n<p>&nbsp;<\/p>\n<ul>\n<li>Jy is koulik<\/li>\n<li>Jy het nie krag nie: jou spiere word gou moeg en jy kan nie deurdruk nie<\/li>\n<li>Jy het \u2019n vinnige hartklop<\/li>\n<li>Jy kry seertjies in jou mondhoeke en jou tong is teer<\/li>\n<li>Jy proe nie goed nie<\/li>\n<li>Jy het rustelose bene-sindroom<\/li>\n<li>Jou onderste ooglid is aan die binnekant baie bleek<\/li>\n<li>As jy op jou vingernaels druk, word hulle wit en bly lank wit voor hulle pienk word. By mense met genoeg yster keer die pienk kleur binne \u2019n sekonde terug.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4><strong>Hoekom nie te veel nie?<\/strong><\/h4>\n<p>&nbsp;<\/p>\n<p>Yster is van die aktiefste oksideerders (die teenoorgestelde van \u2019n anti-oksidant) wat allerlei reaksies \u2013 goed en skadelik \u2013 aan die gang kan sit. Jou liggaam bind yster in byvoorbeeld ferritien en hemoglobien om te keer dat daar vry yster is, maar as jy aanvul en jou van yster oorvoorsien, oorskry jy jou liggaam se vermo\u00eb om yster te akkommodeer.<\/p>\n<p>Wat doen hierdie ekstra vry yster?<\/p>\n<p>Daar is \u2019n skakel tussen te veel yster en byvoorbeeld diabetes en\/of metaboliese sindroom, s\u00ea die Linus Pauling-instituut van die Oregon-staatsuniversiteit. Daarby kan te veel yster jou lewer beskadig. Nog \u2019n ernstige nadeel van \u2019n ysteroormaat is dat dit aan breinaftakelende siektes soos Alzheimer- en Parkinsonsiekte gekoppel word.<\/p>\n<p>Hoewel \u2019n ystertekort seldsaam is onder mans en ouer vroue, wys Franse navorsing waarin 3 932 middeljariges 13 jaar lank gevolg is, dat postmenopousale vroue met lae ystervlakke tekens van demensie ontwikkel. Weer eens kan aannames oor jou ysterstatus jou duur te staan kom \u2013 toets en doen aanvulling r\u00e9g.<\/p>\n<p>Nog \u2019n rede waarom aanvulling net soms nodig is: Jou liggaam het \u2019n oulike manier om yster te behou: dit herwin letterlik ou yster. Twee derdes van jou yster is in die vorm van hemoglobien, die hoofbousteen van jou rooibloedselle. Rooibloedselle leef vier maande en sterf af. Maar pleks van die yster bloot uitskei en verloor, herwin jou liggaam dit en b\u00eare dit in ferritienmolekules, waar dit in jou lewer gestoor word tot jy weer yster nodig het. Dit is die rede hoekom die lewer tradisioneel \u2019n goeie bron van yster is.<\/p>\n<p>&nbsp;<\/p>\n<h4><strong>Yster vir swangerskap?<\/strong><\/h4>\n<p>&nbsp;<\/p>\n<p>Mans raak selde ysterarmoedig, s\u00ea ADSA-dieetkundige Jeanie Nel. \u201cMin mans het \u2019n aanvulling nodig. Die mense vir wie yster eintlik belangrik is, is ons. Ons verloor met menstruasie maandeliks \u2019n bietjie yster, en vroue wat lank of swaar menstrueer, kan bloedarmoedig raak.<\/p>\n<p>Het ons ekstra yster gedurende swangerskap nodig?<\/p>\n<p>\u201cDit klink logies dat jy nou yster moet aanvul omdat jou liggaam nou meer bloed maak om vir die baba en veral sy breinontwikkeling te voorsien. In werklikheid het die meerderheid swanger vroue oorgenoeg yster en beveel ons glad nie yster aan nie, tensy \u2019n bloedtoets \u2019n ystertekort bevestig. Ysteraanvullers is ook geneig om mense hardlywig te maak, waarmee baie swanger vroue juis sukkel,\u201d s\u00ea Jeanie.<\/p>\n<p>Atlete het soms \u2019n ystertekort weens bloedverlies van \u2019n heel ander aard, s\u00ea Jeanie. Die voortdurende impak van hul voete op die grond laat die selle in hul voetsole bars, met klein maar baie bloedinkies, waardeur hulle yster verloor. Dit het niks met hul dieet te doen nie, en die oplossing is dat hulle na ander oefening met minder impak soos fietsry of swem moet oorskakel.<\/p>\n<p>&nbsp;<\/p>\n<h4><strong>5 toestande<\/strong><\/h4>\n<p>&nbsp;<\/p>\n<p>Ons s\u00ea maklik iemand is anemies, s\u00ea dr. Danie Kotz\u00e9. Maar eintlik is daar verskillende soorte bloedysterprobleme:<\/p>\n<ul>\n<li><strong>Gebrekkige ysterstore<\/strong>: Jy het geen \u201cspaar\u201dyster nie maar wel genoeg yster dat jou liggaam eintlik goed funksioneer.<\/li>\n<li><strong>Funksionele ystertekort<\/strong>: Jy het te min yster vir jou daaglikse behoefte. Maar jy het nog gesonde rooibloedselle.<\/li>\n<li><strong>Ystertekort-anemie<\/strong>: Jou ystervlak is so laag dat jou rooibloedselle verminder. Boonop krimp hulle en bevat minder hemoglobien as normaal.<\/li>\n<li><strong>Megaloblastiese of makrositiese anemie<\/strong>: Dit het niks met yster te doen nie maar met \u2019n tekort aan folaat en\/of vitamien B12. Jou rooibloedselle is tipies groot maar onvolwasse en kan nie doeltreffend funksioneer nie.<\/li>\n<li><strong>Pernisieuse anemie<\/strong>: Hierdie soort is te wyte aan outo-immuunsiektes wat die maagwand vernietig. Sonder di\u00e9 selle kan jou liggaam nie vitamien B12 opneem nie.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4><strong>4 maklike planne<\/strong><\/h4>\n<p>&nbsp;<\/p>\n<ol>\n<li><strong>Eet vleis<\/strong>: Oesters, rooivleis, hoender, eiergele en vis soos tuna (geblikte tuna tel ook) bevat heemyster, die vorm van yster wat ons die maklikste opneem.<\/li>\n<li><strong>Eet plantyster as jy anemies is<\/strong>: Volgens die Linus Pauling-instituut neem bloedarmoedige mense skynbaar makliker nie-heemyster op. Vir jou is rosyne, pruimedante, spinasie, aartappels met skilletjies, lensies, kasjoeneute, kase, melk en jogurt die beste.<\/li>\n<li><strong>Vermy d\u00edt<\/strong>: Nie-heemyster is baie sensitief: eet dit saam met die verkeerde kosse en jou liggaam neem tot 50% minder daarvan op. Vermy in die twee uur voor en n\u00e1 jou nie-heemysterkos meel (gebak, brood, beskuit), rys, koffie, tee, wyn, soja en tofoe.<\/li>\n<li><strong>Eet d\u00edt saam<\/strong>: Aan die ander kant help party kosse jou opname van nie-heemyster, soos vitamien C (in veral lemoene en koejawels) en jogurt (veral amasi, wat meer melksuur as Bulgaarse jogurt bevat). Interessant genoeg help kosse met heemyster dat jy ook makliker nie-heemyster opneem.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h4><strong>5 uitstekende ysterhappies<\/strong><\/h4>\n<p>&nbsp;<\/p>\n<ul>\n<li>Oesters met suurlemoensap<\/li>\n<li>\u2019n Tjoppie met \u2019n aartappel in die skil<\/li>\n<li>\u2019n Hand vol rosyne, kasjoeneute en kaasblokkies saam met biltong<\/li>\n<li>Geblikte tuna met suurlemoensap en maaskaas<\/li>\n<li>Drink daarmee saam vars lemoensap (vir die vitamien C daarin), of water. Vermy tee, koffie en wyn vir twee uur n\u00e1 jou \u201cyster\u201d-ete.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Lees ook:\u00a0<a href=\"https:\/\/novanews.co.za\/rooirose\/hoekom-jy-sonskyn-en-vitamien-d-nodig-het\/\" target=\"_blank\" rel=\"noopener noreferrer\">Hoekom jy sonskyn en vitamien D nodig het<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>As jy tien jaar gelede altyd moeg was, was die raad \u2019n tonikum met \u2019n stewige dosis yster. Nie meer nie. Te veel yster het ysingwekkende nadele. En dalk het jy eerder folaat nodig. Deur Salom\u00e9 Delport<\/p>\n","protected":false},"author":8,"featured_media":156847,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2949,667],"tags":[6000,6510,9955,829,1783,1821,2167,2232,3286,3835,5079,5306,5711],"class_list":["post-65826","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leef-gesond","category-gesondheid","tag-bloedverlies","tag-hartsiekte","tag-suurstof","tag-diabetes","tag-swangerskap","tag-immuunstelsel","tag-medisyne","tag-energie","tag-demensie","tag-vitamien-b12","tag-metabolisme","tag-aanvullings","tag-spiere"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Yster of folaat? 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