Cov khoom muaj hlau nyob rau hauv loj nyiaj. Lub sij hawm yuav tsum tau rau hlau

Hlau deficiency yog lub feem ntau ntau daim ntawv nyob rau hauv dej siab ntawm tsis muaj as-ham. Feem ntau cov feem ntau cov kab mob tshwm sim ntawm cov poj niam xeeb tub thiab cov me nyuam yaus. Tsis ua hauj lwm kom tau txaus no kab keeb yuav ua tau kom hlau tsis muaj peev xwm anemia thiab ua rau koj raug rau tus kab mob thiab kab mob. Nyob rau hauv tas li ntawd, nws muaj peev xwm txawm ua ntxov ntxov tus me nyuam nyob rau hauv cev xeeb tub cov poj niam.

Lub ntsiab lub luag hauj lwm ntawm cov hlau nyob rau hauv lub cev - mus nqa oxygen thoob plaws hauv lub cev. Nws ua raws li ib tug ntawm lub ntsiab Cheebtsam ntawm ib tug tshuaj hu ua hemoglobin, uas xa cov pa oxygen los ntawm lub ntsws rau tag nrho cov qhov chaw hauv lub cev. Hlau accumulates feem ntau nyob rau hauv peb lub siab thiab lub zog.

Qhov no txoj lw ntxhia nyob rau hauv ntau cov zaub mov thiab yog tam sim no nyob rau hauv ob hom: heme thiab uas tsis yog-heme. Tus thawj zoo yog zoo dua absorbed ntawm lub cev thiab yog tam sim no nyob rau hauv cov zaub mov ntawm cov tsiaj keeb kwm. Qhov no ntses, nqaij qaib thiab nqaij. Me Nyuam Yaj, nqaij nyug thiab nqaij npuas yuav tsum txaus nyob rau hauv kev noj haus rau ib qho hauj lwm ntawm lub cev. Tsis-heme hlau yog pom mas nyob rau hauv zaub qhov chaw xws li taum, legumes thiab zaub ntsuab pom thiab ib co txiv hmab txiv ntoo (cov ntsiab lus ntawm cov hlau nyob rau hauv ua ke nrog nrog vitamin C).

Tswj hlau tshuav nyiaj li cas nyob rau hauv lub cev

Nyob rau hauv thiaj li yuav muaj qhov nqi koj tshuav ntawm kab keeb nyob rau hauv lub cev, nws yog tsim nyog mus rau replenish cov zaub mov cov nyiaj uas poob lawm txhua txhua hnub. Nws los txog ntawm lub cev nrog rau cov quav, zis, daim tawv nqaij hlwb, tawm hws, cov plaub hau thiab rau tes. Nyob rau hauv cov poj niam kuj tshwm sim tsis hlau thaum lub sij hawm ua poj niam, li ntawd, lawv xav tau ib tug loj tus naj npawb ntawm microelements nyob rau hauv cov khoom noj. Nyob rau hauv tas li ntawd, txhua tus neeg xav tau ib tug txaus tus nqi ntawm cov tshuaj yeeb dej caw nyob rau hauv lub txhua hnub khoom noj kom muaj nws txaus theem nyob rau hauv lub sij hawm ntev.

Thaum lub cev yog tsis tau txais qhov tsim nyog koob tshuaj iron, nws muaj nyob rau hauv lub cev yog maj txo. Yog hais tias qhov no tseem rau ib ntev lub sij hawm tej zaum yuav tsim hlau tsis muaj peev xwm anemia.

qhov chaw ntawm hlau nyob rau hauv cov khoom noj

Tus nqi ntawm cov hlau, uas yuav tsum tau noj nyob rau ntawm koj lub hnub nyoog thiab yog txivneej los pojniam. Qhov zoo tshaj plaws qhov chaw ntawm no lub caij no yog ua los ntawm cov tsiaj cov khoom. Qhov no yog tsuas cov nqaij liab thiab daim siab. Txawm li cas los, koj yuav tau txais ib tug zoo feem ntawm cov tshuaj yeeb dej caw thiab uas tsis yog-tsiaj qhov chaw xws li.

Yog li ntawd, npaum li cas koj yuav tsum tau txais ib hnub twg ntawm no kab keeb? Cov poj niam nyob rau hauv lub hnub nyoog ntau los ntawm 19 mus rau 50 xyoo yuav tsum tau haus 18 mg ntawm hlau ib hnub twg (thiab los ntawm ntau li ntau 27 mg ntau yog hais tias lawv cev xeeb tub), thaum cov txiv neej nyob rau hauv no muaj hnub nyoog tsuas tau 8 mg.

Raws li kws kho mob hais, muaj ob hom ntawm cov hlau nyob rau hauv cov zaub mov, tu tsiaj thiab cog qhov chaw. Nws yog ib qho tseem ceeb hais tias ob hom yog lossi tam sim no nyob rau hauv koj cov khoom noj. Yuav kom ua tau li no rau ib tug tsis tu ncua, nws yog tsim nyog los paub qhov cov khoom noj uas muaj iron rau hauv loj nyiaj. Yuav ua li cas yog lawv cov approximate daim ntawv teev?

siab

Tej hauv nruab nrog cev ntawm cov tsiaj, zoo li lub siab thiab lub siab tawv yog cov zoo tshaj plaws qhov chaw ntawm hlau nrog rau cov ntxiv lawm nyob rau hauv daim ntawv ntawm cov txheem ntawm lwm yam minerals, cov vitamins thiab proteins. Nqaij nyuj siab raws incredibly siab cov ntsiab lus ntawm no txoj lw caij - yuav luag 5 mg ib daim. Ib tug ntawm cov khoom no yog them los ntawm ntau tshaj ib lub hlis twg ntawm lub hnub yuav tsum tau rau hlau nyob rau hauv cov poj niam laus. Npua siab kuj yog ib tug zoo xaiv, vim hais tias nws muaj kuj yog ib tug ntau ntawm cov vitamin C. Nyob rau hauv tas li ntawd, nws qab qab sweeter thiab yam, uas muab ib lub sijhawm zoo mus ua viav vias ua noj lub tswv yim.

Txawm li cas los, nco ntsoov tias lub siab nyuj los yog nqaij npuas yuav tsum tau consumed nyob rau hauv ntsis ntau, vim hais tias cov khoom no muaj ib tug high cov ntsiab lus ntawm cov roj uas txhaws. Txawm cev xeeb tub cov poj niam yuav tsum tsis txhob tus nqi ntawm cov siab nyob rau hauv cov khoom noj, vim hais tias theem ntawm vitamin A, muaj nyob rau hauv cov khoom no, yuav ua rau me nyuam yug los tsis xws luag.

Yog hais tias koj tsis yog ib tug kiv cua ntawm offal, koj yuav xyuam xim siv lwm yam tsiaj nqaijrog - piv txwv li, nkaub qe (muaj 3 milligrams ntawm hlau nyob rau hauv cov khoom ib nrab ib khob) los yog cov nqaij liab. Me Nyuam Yaj los yog nyuj yuav txaus kom muaj hemoglobin. Cov khoom dab tsi rau ntawm 2 mus rau 3 mg microelement 100 grams.

nqaij ntses nyoo

Tej zaub mov zoo li nqaij ntses nyoo, tseem yuav pab tau koj tau txais ib tug ntau ntawm qhov tseem ceeb ib txoj lw ntsiab. Bivalves (piv txwv li, qwj nplais thiab oysters) thiab squid - cov khoom muaj ib tug ntau ntawm cov hlau zoo li raws li zinc thiab vitamin B12. Ib tug muab rau koj noj oyster los ntawm 3 mus rau 5 mg ntawm no cov ntaub ntawv uas. Yog li, enjoying ib lub phaj ntawm xws delicacies los ntawm lub hiav txwv, koj ntau tshaj txhua hnub yuav tsum tau qhov cim tseg.

Yog hais tias oysters, qwj nplais thiab lwm yam shellfish zaum yuav tsis muaj nyob rau hauv koj txhua hnub ntawv qhia zaub mov, hloov lawv nrog rau lwm cov marine cov khoom uas muaj hlau nyob rau hauv loj nyiaj. Piv txwv li, Haddock, salmon thiab tuna kuj zoo qhov chaw ntawm kab keeb, txawm hais tias lawv yog ua tsis tau zoo nyob rau hauv lub shellfish.

me nyuam qaib-taum mog

Qhov no legume yog zoo muab koj lub cev nrog hlau (5 mg ntawm hlau ib khob khoom) thiab muaj ib tug loj koob tshuaj ntawm cov protein. Qhov no ua rau chickpeas zoo tagnrho kev xaiv rau vegetarians. Cov khoom no - ib tug qab tas li ntawd mus xam lav thiab nplej zom tais diav, raws li zoo raws li ib tug zoo muaj rau puas salsa-hom ntses.

Yog hais tias koj tsis yog ib tug kiv cua ntawm nyuab tais diav, tab sis xav kom tsis tu ncua noj cov khoom noj uas muaj iron rau hauv loj qhov ntau, koj muaj peev xwm npaj tau koj tus kheej hauv tsev hummus.

Wholegrain muesli thiab porridge

Koj puas nyiam cov zaub mov cereal rau tshais? Qhov no yog ib qho zoo heev kev xaiv uas yuav cia koj mus pib txhua hnub nrog rau cov kev siv ntawm tag nrho cov pab ib txoj lw ntsiab thiab vitamins. Ua ntej koj yuav nco ntsoov mus xyuas cov khoom daim ntawv lo thiab saib cov tshuaj nyob tus yeees. Ib txhia hom cereals muaj los ntawm 90 mus 100 feem pua ntawm cov hnub yuav tsum tau hlau ib txhij nrog lwm vitamins thiab minerals (fibers, zinc, calcium, thiab vitamin B).

taub dag noob

Koj puas paub hais tias qhov no nrov appetizer Autumn yog nplua nuj heev nyob rau hauv tej hlau? Ib tug iav ntawm tag nrho cov noob muaj 2 mg ntawm hlau, thaum iav tau lim nuclei 10 mg ntawm cov ntaub ntawv uas. Nyob rau hauv lwm yam lus, nws yog ib lub zoo meej muaj rau ib tug ntau yam tais diav uas muaj nuj nqis. Cov noob saj zoo thiab yog ib qho yooj yim mus ua ke nrog rau lwm cov khoom, yog li ntawd lawv feem ntau ntxiv rau khob cij los sis biscuits, raws li zoo raws li lub crunchy muaj nyob rau hauv xam lav. Cov kws kho mob pom zoo kom yuav roasted unsalted taub dag noob thiab kom lawv muab rau raws li ib tug ceev thiab noj qab nyob zoo khoom noj txom ncauj.

taum pauv

Ib nrab khob ntawm legume muaj ntau tshaj 4 mg hlau. Tsis tas li ntawd nws yog ib qho zoo heev qhov chaw ntawm qhov tseem ceeb tshuaj xws li tooj liab, uas txhawb nqa txij nkawm ntawm cov hlab ntsha thiab tiv thaiv kab mob, thiab manganese -necessity as uas yog muab kev koom tes nyob rau hauv feem ntau cov tshuaj dab nyob rau hauv lub cev. Nyob rau hauv tas li ntawd, cov taum pauv yog muaj protein ntau thiab fiber, thiab yog nplua nuj nyob rau hauv cov vitamins thiab cov amino acids nyob rau hauv nws muaj pes tsawg leeg.

Nutritionists kom muab kua taum rau hauv puas zaub tais diav. Nyob rau hauv tas li ntawd, lawv yuav ua tau ib tug qab tas li ntawd mus nplej zom tais diav. Yog hais tias qhov kev kawm, lawv yuav siv tau rau lawv tus kheej, cia li nphoo ib tug me ntsis hiav txwv ntsev.

taum

Taum txhua qib yog ib qho zoo heev qhov chaw ntawm hlau thiab muaj los ntawm 3 mus rau 7 mg ntawm lub compound ib khob. Xaiv cov khoom noj uas muaj iron rau hauv loj tus xov tooj, ntau yog xav txog yuav ua li cas siv lawv. Taum tsis tsim xws li ib tug teeb meem. Nws yuav ua ke nrog cov khoom xws li qhwv, kua txob, zaub cob pob, zaub paj, uas muaj ib tug siab cov ntsiab lus ntawm vitamin C. Qhov no as, uas txhawb nqa haum ntawm hlau nyob rau hauv lub cev. Koj kuj yuav ntxiv cov taum mus rau lub nyias, mus ua noj los ntawm nws puree ua ke nrog lwm yam zaub nyoos los yog ntxiv rau kua zaub. Lub possibilities yog yuav luag txom!

lentil

Qhov no yog lwm hom ntawm legume, uas yog yus muaj los ntawm ib tug siab cov ntsiab lus ntawm hlau. Siav lentils los muab 6 mg (thiab txawm ntau) rau ib tug iav khoom microcell. Nws tseem yog nplua nuj nyob rau hauv fiber, uas sai sai ntub txaus, txo cov roj uas txhaws, raws li zoo raws li kev pab kom muaj cov ntshav qab zib theem. Cov khoom no yog kuj tsis tshua muaj ntau yam muaj nyob rau hauv ua noj ua haus, thiab yuav muab ntxiv nyob rau hauv zoo yam noj mov - los ntawm kua zaub thiab xam lav rau hamburgers thiab lwm yam ceev ceev khoom noj khoom haus.

spinach

Cov khoom uas muaj iron (daim ntawv uas yog nyob rau hauv tsab xov xwm) yuav tsum tau muaj xws li spinach. Thiab crude thiab thermally kho cov khoom no yog zoo heev qhov chaw ntawm kab keeb. Nyob rau hauv cov ntaub ntawv no, siv cov spinach pab lub cev nqus cov as-ham ntau yooj yim. Tsuas yog ib tug iav siav khoom muab lub cev 6 mg hlau, thiab kuj ntau ntawm fiber, protein, calcium, thiab vitamins A thiab E.

Txawm tias muaj tseeb hais tias cov nplooj ntsuab ntawm ntau parishes tsis nyiam, tshwj xeeb tshaj yog cov me nyuam, lawv yuav tsum tau ntxiv nyob rau hauv ib tug ntau yam ntawm sophisticated tais diav raws li ib tug pub leejtwg muaj. Qhov no pab tau tshwj xeeb tshaj yog thaum cov zaub mov nplua nuj nyob rau hauv vitamin C. Rau cov me nyuam, koj muaj peev xwm ua noj scrambled qe nrog finely tws spinach thiab zaub lasagna.

noob hnav

Noob hnav noob muaj ib tug ntxiag nutty tsw thiab nyob rau tib lub sij hawm ua ib tug zoo qhov chaw ntawm hlau. Qhov no noob ntawm oilseed qoob loo, uas muaj 20 mg ntawm hlau nyob rau hauv lub khob khoom. Nyob rau hauv tas li ntawd, lawv yog distinguished los ntawm ib tug loj tus naj npawb ntawm qhov tseem ceeb as-ham xws li phosphorus, tooj liab, vitamin E thiab zinc. Qhov yooj yim txoj kev uas yuav tig ib lub noob rau hauv koj cov zaub mov - yog mus ntxiv rau lub nyias. Txhua diav ntawm noob hnav noob ntxiv ib milligram ntawm hlau nyob rau hauv koj txhua hnub khoom noj. Ntxiv mus, cov noob yuav siv tau nyob rau hauv ib tug ntau yam ntawm cov khoom qab zib thiab khoom qab zib.

Yog li ntawd, peb tau kawm cov khoom uas muaj hlau nyob rau hauv loj nyiaj. Lawv tsis yog ib tug zoo kawg delicacy, thiab muaj peev xwm muab tau yooj yim siv rau hauv koj lub txhua hnub khoom noj. Txawm li cas los, cov saum toj no daim ntawv teev tsis muab ib tug ua tiav cov lus teb rau cov nqe lus nug ntawm yog dab tsi ib tug ntau ntawm cov hlau. Qhov no txoj lw ntxhia kuj muaj nyob rau hauv ntau berries thiab txiv hmab txiv ntoo (currants, apricots), qhuav txiv hmab txiv ntoo (figs, raisins), thiab hais txog. Koj cia li yuav tsum nco ntsoov hais tias tus txhua hnub khoom noj yuav tsum tau balanced.