Cov zaub mov twg muaj hlau ntau

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Noj lawv nrog vitamin C kom tau txais txiaj ntsig zoo tshaj plaws.

Vim li cas koj xav tau hlau

Cia peb hais tam sim ntawd: yog tias koj tsis muaj hlau txaus, npaj kom muaj teeb meem. Piv txwv li, qhov no Iron Deficiency Anemia / Mayo Clinic:

• qaug zog;
• qaug zog tas li;
• ua tsis taus pa ntawm slightest exertion;
• kiv taub hau;
• brittle plaub hau thiab rau tes;
• txias txhais tes thiab ko taw;
• pallor thiab voj voog nyob rau hauv lub qhov muag.

Cov no yog tag nrho cov cim qhia ntawm iron deficiency anemia. Qhov ntawd yog, ib qho mob uas koj lub cev, vim tsis muaj hlau, tsis tuaj yeem tsim cov hemoglobin txaus - cov protein uas thauj cov pa oxygen los ntawm lub ntsws mus rau tag nrho cov kabmob thiab cov ntaub so ntswg, thiab cov pa roj carbon dioxide tso tawm - nyob rau hauv qhov sib txawv.

Piv txwv li, tsis muaj hlau txaus, lub cev suffocates. Tab sis kev xa oxygen tsis yog tib txoj kev uas yuav tsum tau muaj cov kab mob no.

Hlau koom nrog N. Abbaspour, R. Hurrell, R. Kelishadi. Kev tshuaj xyuas ntawm hlau thiab nws qhov tseem ceeb rau tib neeg kev noj qab haus huv / Phau ntawv Journal ntawm Kev Tshawb Fawb Txog Kev Kho Mob hauv ntau qhov kev cuam tshuam uas cov metabolism hauv feem ntau khi. Tsis tsuas yog lub cev mob ntawm lub cev nyob ntawm nws, tab sis kuj muaj kev tiv thaiv kab mob thiab kev txawj ntse.

Txhawm rau noj qab haus huv, koj yuav tsum tau txais Iron / Office of Dietary Supplements (ODS) ntawm U. S. National Institutes of Health (NIH) 10–20 mg ntawm hlau txhua hnub. Hauv cov poj niam cev xeeb tub thiab cov neeg uas tsis tu ncua los yog poob ntshav, tus nqi nce mus txog 28 mg.

Lub ntsiab lus tseem ceeb: tib neeg lub cev tsis tuaj yeem tsim cov hlau ntawm nws tus kheej. Peb tsuas tuaj yeem tau txais los ntawm zaub mov. Lifehacker tau sau cov npe ntawm cov khoom noj muaj hlau. Sim haus tsawg kawg ib txhia ntawm lawv txhua hnub kom txo koj txoj kev pheej hmoo ntawm cov hlau tsis muaj hlau tsis muaj ntshav liab thiab lwm yam teeb meem.

Cov zaub mov twg muaj hlau ntau

1. spinach

Spinach yog ib txwm suav tias yog tus yeej hauv cov ntsiab lus hlau. Thiab deservedly li ntawd. Sailor Popeye nyiam nplooj zaub, txawm tias nyoos, boiled, los yog ci, tuaj yeem muab rau koj 3.6 mg ntawm spinach, siav, boiled, drained, tsis muaj ntsev / NutritionData hlau rau txhua txhua 100 g ntawm nws tus kheej qhov hnyav. Txawm li cas los xij, muaj cov khoom noj uas muaj hlau ntau dua.

2. Oysters, mussels thiab lwm yam shellfish

Ib qho kev pabcuam (100 g) ntawm hiav txwv molluscs tuaj yeem muaj Mollusks, clam, hom sib xyaw, siav, noo cua sov / NutritionData txog li 28 mg ntawm cov hlau, uas tag nrho thiab txawm tias muaj cov npoo npog txhua hnub rau cov kab no. Ntxiv mus, cov hlau nyob rau hauv mollusks yog heme (qhov no yog lub npe ntawm ib tug kab keeb ntawm tsiaj keeb kwm). Nws yog absorbed 15-30% zoo dua li cov uas tsis yog-heme, uas peb tau txais los ntawm cov zaub mov cog.

Tsis tas li ntawd, shellfish muaj cov protein ntau (txog 26 g ib qho kev pabcuam), muaj cov vitamin B12, vitamin C thiab lwm yam khoom noj. Qhov nyiaj ntxiv uas koj tau txais los ntawm kev ntxiv cov nqaij nruab deg no rau koj cov zaub mov yog nce qib ntawm "zoo" cholesterol (HDL), uas yog qhov zoo rau lub plawv.

3. Cov txiv ntoo

Qhov zoo tshaj plaws ntawm cov hlau rau cov neeg tsis noj nqaij. Boiled taum, chickpeas, peas, soybeans, lentils nyob rau nruab nrab muaj Lentils, mature noob, siav, boiled, tsis muaj ntsev / NutritionData txog 3.3 mg ntawm ib tug kab nyob rau hauv ib 100 g - uas yog, mus txog rau ib feem peb ntawm cov hnub pom zoo koob tshuaj.

Qhov tsuas yog qhov uas me ntsis spoils daim duab rosy no yog qhov tseeb tias hlau ntawm no tsis yog heme thiab tsis absorbed zoo li los ntawm nqaij. Txhawm rau txhim kho kev nqus, noj lossis haus I. M. Zijp, O. Korver, L. B. M. Tijburg. Cov nyhuv ntawm tshuaj yej thiab lwm yam khoom noj khoom haus rau kev nqus hlau / Cov Kev Ntsuam Xyuas Tseem Ceeb hauv Food Science thiab Nutrition taum nrog cov khoom noj uas muaj vitamin C. Piv txwv li, zaub xam lav nrog nplooj zaub (sorrel, cabbage, parsley) thiab tswb peppers, kua txiv hmab txiv ntoo thiab smoothies nrog txiv kab ntxwv, kiwi, dub currant.

4. Daim siab thiab lwm yam offal

Ib 100 grams ntawm nqaij nyuj los yog nqaij qaib daim siab yuav muab rau koj kwv yees li 6.5 mg ntawm nqaij nyuj, ntau yam nqaij thiab by-products, siab, siav, braised / NutritionData hlau. Nyob rau hauv lub raum, lub plawv, lub hlwb, cov kab mob yog me ntsis tsawg, tab sis kuj nyob rau nruab nrab ntawm ib feem peb ntawm cov nqi ib hnub twg ib 100 g.

Ntxiv nrog rau cov hlau, cov khoom siv los ntawm cov khoom muaj protein ntau, vitamin A, B vitamins thiab choline S. H. Zeisel, K.-A. da Costa. Choline: ib qho khoom noj tseem ceeb rau pej xeem noj qab haus huv / Kev Tshuaj Xyuas Khoom Noj yog ib qho tseem ceeb rau lub siab thiab lub hlwb noj qab haus huv uas ntau tus neeg tsis tau txais txaus.

5. Cov noob taub dag

100 g ntawm cov noob - txawm nyoos los yog ci - yuav muab 13 mg ntawm Noob, taub dag thiab squash noob kernels, qhuav [pepitas] / NutritionData hlau. Raws li nrog legumes, cov hlau tsis yog-hem, yog li cov noob taub dag yuav tsum tau noj nrog cov khoom noj uas muaj vitamin C.

Ntxiv: cov noob taub dag kuj yog ib qho zoo tshaj plaws ntawm magnesium - lub ntsiab tseem ceeb uas, ntawm lwm yam, pab txo qhov kev pheej hmoo ntawm kev mob ntshav qab zib D. J. Kim, P. Xun, K. Liu. Kev noj cov tshuaj Magnesium cuam tshuam rau kev mob hauv lub cev, kev tiv thaiv insulin, thiab qhov tshwm sim ntawm ntshav qab zib mellitus / Kev Kho Mob Ntshav Qab Zib thiab kev nyuaj siab G. A. Eby, K. L. Eby. Kev rov zoo sai los ntawm kev nyuaj siab loj siv kev kho mob magnesium / Medical Hypotheses.

6. Tsaus chocolate

Nws yog txaus noj 50 g ntawm chocolate kom tau txog 6.5 mg ntawm Candies, chocolate, tsaus, 70-85% cacao solids / NutritionData hlau (hauv 100 g, ntsig txog, 13 mg, tab sis nws sticks ua ke!). Muab qhov nyiam rau chocolate nrog cov ntsiab lus cocoa ntawm 70% lossis ntau dua.

7. Cov nqaij liab

Ib qho 100 g ntawm nqaij nyug los yog nqaij nyug hauv av tau txais kev pab hauv txhua daim ntawv (steaks, burgers, meatballs, navy pasta filling) yog ib txoj hauv kev kom muab 2.7 mg Nqaij nyuj, hauv av, 85% nqaij ntshiv / 15% rog, loaf, siav, ci. [hamburger, av puag ncig] / NutritionData hlau. Ntxiv mus, microelement nyob rau hauv cov ntaub ntawv no yog heme, uas yog, nws yog absorbed sai thiab yooj yim.

8. Tofu

Nrov nyob rau hauv Asia thiab ntawm cov neeg tsis noj nqaij, soy tofu kuj yog ib qho zoo heev ntawm cov hlau. Ib 100 gram kev pab cuam muaj Tofu, raw, ruaj, npaj nrog calcium sulfate / NutritionData, txog 3 mg ntawm cov kab noj hniav. Tsis tas li ntawd, taum paj muaj protein ntau, thiamine (vitamin B1), nrog rau calcium, magnesium thiab selenium.

9. Qaib ntxhw nqaij

Ib 100 gram kev pab ntawm Tsaus qaib ntxhw nqaij yog 2.3 mg ntawm qaib ntxhw, tag nrho cov chav kawm, nqaij tsaus, siav, roasted / NutritionData hlau. Rau kev sib piv, tib tus nqi ntawm cov nqaij qaib dawb muaj tsuas yog 1.3 mg. Ntxiv rau, cov nqaij tsaus muaj qhov zoo siab 29 grams ntawm cov protein ib zaug, nrog rau cov txiaj ntsig zoo ntawm cov vitamins B, zinc (30% ntawm RDA) thiab selenium (txog 60% ntawm RDA).

10. Quinoa

Cov cereal nrov no muaj protein ntau dua li lwm cov nplej. Nws kuj yog nplua nuj nyob rau hauv folic acid (vitamin B9), magnesium, tooj liab, manganese … Thiab hlau: quinoa muaj txog 1.5 mg ntawm Quinoa, siav / NutritionData ib 100 gram noj porridge.