Cov txiv hmab txiv ntoo twg muaj hlau tshaj? Cov zaub twg muaj hlau ntau?

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Lub neej ib txwm ntawm lub cev, suav nrog cov txheej txheem metabolic, ua tsis tau yam tsis muaj cov tshuaj muaj txiaj ntsig thiab tseem ceeb xws li hlau muaj nyob hauv hemoglobin. Nws yog tus uas tso cai rau koj kom ceev txhua lub cell ntawm peb lub cev nrog oxygen thiab xa mus rau tag nrho cov nruab nrog cev. Ib tug txaus npaum li cas ntawm cov hlau yuav txo tau ntawm kev nyuaj siab thiab kev nyuaj siab, ntxiv dag zog rau lub cev. Fe tsis muaj peev xwm ua rau mob ntshav qab zib thiab lwm yam teeb meem kev noj qab haus huv. Nws yog ib qho ua tau kom tau txais cov cai niaj hnub ntawm lub caij no peb xav tau nrog zaub mov, tab sis rau qhov no koj yuav tsum paub, piv txwv li, cov txiv hmab txiv ntoo twg muaj hlau ntau tshaj, txawm tias nws yog zaub thiab lwm yam khoom.

hom hlau twg muaj?

Iron tuaj yeem muab faib ua ob hom: heme thiab non-heme. Cov qub yog hais txog cov tshuaj muaj nyob hauv cov khoom noj tsiaj. Ib qho piv txwv zoo ntawm qhov no yog nqaij, ntses thiab nqaij qaib. Nyob rau hauv rooj plaub thib ob, hlau yog assumed, muaj nyob rau hauv zaub thiab txiv hmab txiv ntoo hlub los ntawm ntau tus neeg.

Qhov txawv ntawm thawj thiab thib ob yog nyob rau qib ntawm assimilation ntawm qhov tseem ceeb thiab tsim nyog raupeb lub neej tseem ceeb li Fe. Rau kev sib piv: thaum siv cov khoom uas muaj heme hlau, txog 15-35% yog nyob rau hauv txaus siab, los ntawm non-heme - 2-20%.

Cov khoom noj nqaij twg muaj hlau?

Yuav kom nws tus kheej nrog cov zaub mov zoo, koj yuav tsum xaiv cov khoom noj uas tsim nyog. Nov yog qee qhov piv txwv ntawm cov khoom noj muaj hlau (cov npe yog rau koj qhov yooj yim):

• nqaij daim siab (100 g ntawm cov nqaij no suav nrog 14 mg ntawm Fe);
• nqaij npuas siab (100 g muaj 12 mg ntawm hlau);
• nqaij qaib siab (100 g - 8.6 mg);
• nqaij nyuj daim siab (hauv 100 g - 5.7 mg.);
• nqaij nyuj (3.2 mg.);
• nqaij yaj (2.3mg);
• qaib ntxhw nqaij (1.8 mg);
• nqaij npuas (1.5mg).

Nws yog ib qho tseem ceeb uas cov nqaij tsaus, qhov feem pua ntawm cov hlau muaj ntau dua. Yog li, nqaij qaib tsaus nti yuav muaj 1.4 mg ntawm Fe, thiab lub teeb tsuas yog 1 mg. Xav tias qhov txawv?

Puas muaj hlau hauv nqaij nruab deg?

Ntau yam muaj hlau muaj nyob hauv cov nqaij nruab deg thiab ntses. Hauv particular, ib tug loj npaum li cas ntawm cov tshuaj muaj nyob rau hauv molluscs. Nyob rau hauv ob qhov chaw ntawm Fe reserves yog mussels nrog lawv 6.8 mg, oysters nyob rau hauv peb (5.7 mg), sardines nyob rau hauv ib tug hlau muaj peev xwm nyob rau hauv plaub (txog 2.9 mg), cws thiab me crustaceans nyob rau hauv thib tsib - 1,7. mg, thiab rau thib rau - cov kaus poom tuna - 1.4 mg. Ib feem me me ntawm cov hlau muaj nyob rau hauv cov ntses zoo ntsev, mackerel, thiab lwm hom ntses.

Table: cov ntsiab lushlau hauv zaub mov

Dhau li ntawm nqaij nruab deg thiab nqaij, muaj hlau hauv qe. Tag nrho cov naj npawb ntawm cov khoom hauv lawv yog kwv yees li 2.5 mg. Cov tshuaj no muaj nyob hauv ntau cov txiv ntoo. Piv txwv li, shelled pistachios muaj tsawg kawg yog 4.8 mg.

Hazelnuts muaj txog 3.2 mg, txiv laum huab xeeb muaj 4.6 mg, me ntsis almonds muaj 4.2 mg, thiab cashews thiab walnut kernels muaj 3.8 thiab 3.6 mg feem. Pine txiv ntoo tsis tuaj yeem khav ntawm cov ntsiab lus hlau siab. Lawv tsuas muaj 3 mg. Tag nrho cov no muaj nyob rau txhua tus khoom uas muaj hlau. Yam khoom twg muaj Fe ntau tshaj, peb yuav qhia ntxiv.

Muaj Fe hauv cov noob taub dag (14mg) thiab noob paj noob hlis (6.8mg). Thiab nyob rau hauv sesame nws yog 14.6 mg. Lub xub ntiag ntawm hlau kuj pom nyob rau hauv lub khw muag tshuaj hematogen - 4 mg. Qhov no yog ib tug qab phaj nrog slices, reminiscent ntawm toffee nyob rau hauv saj. Ib qho anemia-relieving element kuj pom muaj nyob rau hauv cov khoom hauv qab no:

• cheese (Swiss muaj 19mg);
• mis (0.1 mg);
• hnyuv ntxwm thiab hnyuv ntxwm (1.9-1.7mg);
• ntses caviar (1.8 mg);
• pasta thiab ci khoom (1.2-3.9mg);
• zib mu (1.1mg);
• ceps (35 mg);
• tsev cheese (0.4 mg);
• buckwheat porridge (8.3 mg);
• brewer's poov xab (18.1mg);
• cocoa (12.5 mg);
• butter (0.1mg);
• muke and others

Ntawm no yog cov lus piv txwv (cov ntsiab lus hlau hauv cov khoom noj):

Molasses suav tias yog saturated nyob rau hauv cov ntsiab lus ntawm cov tshuaj no (txog 21.5 mg). Cov ntaub ntawv tus nqi ntawm cov khoom muaj nyob hauv seaweed (16 mg).

txiv hmab txiv ntoo thiab txiv hmab txiv ntoo twg muaj hlau?

Los ntawm cov txiv hmab txiv ntoo uas muaj Fe, blueberries tuaj yeem paub qhov txawv. Nws muaj ntau qhov xav tsis thoob ntawm cov ntsiab lus hais saum toj no (txog 7 mg). Hauv blackcurrant nws tsawg dua - 5.2 mg, raspberries - txog 1.7 mg. Raws li cov txiv hmab txiv ntoo, txiv duaj tuav 4.1 mg, txiv apples 2.2 mg, thiab txiv tsawb 0.8 mg.

Raws li koj tuaj yeem pom, teb cov lus nug, cov txiv hmab txiv ntoo twg muaj hlau tshaj, koj tuaj yeem xaiv cov txiv duaj tshiab thiab muaj kua. Tsis tas li ntawd, nws yog ib qho tseem ceeb kom noj tsis tau tsuas yog cov txiv hmab txiv ntoo tshiab, tab sis kuj haus kua txiv, compotes thiab txiv hmab txiv ntoo dej qab zib ua los ntawm lawv. Yog li, kua txiv plum yog suav tias yog tus sawv cev tshaj plaws ntawm nws cov neeg sib tw. Ib khob ntawm cov dej qab zib no yuav xa tsawg kawg 2.9 mg ntawm hlau rau koj lub cev. Hauv cov kua txiv pomegranate, Fe tsawg dua - 0.1 mg.

Cov txiv hmab txiv ntoo qhuav twg muaj hlau?

Thaum xav tias cov txiv hmab txiv ntoo twg muaj hlau ntau tshaj, tsis txhob hnov qab cov txiv hmab txiv ntoo qhuav. Piv txwv li, 4.7 mg ntawm cov khoom no muaj nyob rau hauv qhuav apricots, 0.4 nyob rau hauv figs, dawb raisins - 3.8 mg, qhuav txiv apples - 15 mg, pears thiab prunes - 13 mg. Yog li ntawd, qhuav txiv apples tuav cov ntaub ntawv rau tus nqi ntawm Fe.

taum thiab hlau

Cov thawj coj hauv cov hlau loj, tau kawg, yog cov legumes. Piv txwv li, kwv yees cov ntsiab lus ntawm cov tshuajCov ntsiab lus hauv boiled ntsuab peas yog 6.8 mg, thiab tshiab - 7 mg. Txog li 5.5-5.9 mg ntawm Fe tuaj yeem pom hauv taum thiab legumes. Cov ntaub ntawv tuav ntawm cov nroj tsuag leguminous yog lentils, muaj txog li 11.8 mg ntawm cov khoom.

zaub zaub twg muaj hlau?

Tsis paub cov txiv ntoo lossis zaub twg muaj hlau ntau dua? Peb yuav pab koj txheeb xyuas nws. Yog hais tias peb tham txog zaub, ces ntawm no koj yuav tsum tau xyuam xim rau lawv cov nplooj nplooj, uas muaj ib tug yam ntxwv tsaus ntsuab loj hlob. Cov zaub hauv qab no yuav tsum raug ntaus nqi rau cov nroj tsuag xws li:

• spinach (muaj 3.6 mg ntawm hlau);
• zaub paj (txog 1.4 mg);
• Suav thiab Brussels sprouts (muab 1.3mg);
• chard (3.1mg);
• broccoli (1.2 mg);
• parsley (5.8 mg);
• celery (1.3 mg);
• turnip tops (1.1 mg).

Npaj, sauerkraut kuj muaj txog li 1.7 mg ntawm hlau. Muaj cov tshuaj tsim nyog no hauv cov qos yaj ywm kib (1.2 mg). Tab sis yog tias nws tau siav, ces cov ntsiab lus Fe yuav txo qis thiab ntau npaum li 0.8 mg. Parsley yog thawj coj ntawm nplooj zaub, thiab sauerkraut yog thawj coj ntawm lwm cov neeg sawv cev ntawm tsev neeg no.

Ib tug hlau nyob qhov twg?

Taum txhuas nyob rau hauv thawj qhov chaw ntawm cov nyiaj hlau. Qee yam ntawm nws hom yuav muaj txog li 71 mg. Hauv qhov chaw thib ob yog hazelnuts thiab halva (51 thiab 50, 1 mg). Qhov thib peb yog oatmeal (45 mg). Ntawm plaub - cheese ua los ntawm skim mis nyuj (37 mg). Ntawm tsib - tshiab nceb (35 mg). Rau thib rau - nplej groats (31 mg). Hnub xya - nqaij npuas siab (29, 7mg).

Tam sim no koj paub cov txiv hmab txiv ntoo twg muaj hlau tshaj. Peb kuj tau teev cov zaub thiab lwm yam khoom noj uas muaj cov khoom tsim nyog thiab hloov tsis tau.