Khoom noj muaj hlau

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

Cov tshuaj tsis txaus hauv lub cev feem ntau yog cov hlau tsis txaus hauv cov ntshav. Feem ntau, qhov no pom nyob rau hauv cov poj niam cev xeeb tub, nrog rau cov me nyuam mos thiab me nyuam loj hlob. Yog tias tsis muaj hlau tsis txaus nyob ntev dhau lawm, qhov no ua rau muaj kev loj hlob ntawm cov hlau tsis muaj peev xwm anemia, uas txhais tau hais tias ib tug neeg yuav raug ntau yam kab mob. Hauv lwm lo lus, kev tiv thaiv qis. Cov zaub mov twg muaj hlau? Dab tsi yuav tsum tau noj nrog xws li anemia? Nws tsim nyog xav tias qhov tsis txaus ntawm cov tshuaj no yog qhov txaus ntshai. Vim li no, kev yug ntxov ntxov feem ntau tshwm sim.

Khoom noj muaj hlau thiab koj xav tau ntau npaum li cas?

Kev ua haujlwm ntawm hlau yog qhov txwv, tab sis nws tseem ceeb heev. Tag nrho cov pa oxygen uas nkag mus rau hauv lub ntsws tuaj yeem thauj tau tsuas yog nrog kev koom tes ntawm hlau. Nws koom nrog hauv kev sib txuas ntawm hemoglobin. Tab sis nws twb, nyob rau hauv lem, thauj oxygen thoob plaws hauv lub cev. Cov chaw khaws cia tseem ceeb yog lub siab thiab cov leeg.

Nyob hauv cov khoom muajhlau, cov khoom no muaj nyob rau hauv ob hom: nyob rau hauv daim ntawv heme thiab non-heme. Nyob rau hauv thawj rooj plaub, nws muaj zoo digestibility los ntawm cov kab mob thiab yog synthesized nyob rau hauv cov tsiaj hlwb. Qhov ntawd yog, nyob rau hauv tej nqaij, ntses, yuav muaj ib txwm muaj hlau. Qhov loj tshaj plaws yog pom nyob rau hauv nyuj, tab sis tib lub nqaij npuas thiab yaj yuav tsum nyob rau hauv abundance yog hais tias qhov kev xav tau tsis raug kaw thaum noj nqaij nyuj. Qhov thib ob yog cov zaub uas muaj hlau, uas yog, nws tuaj yeem pom muaj nyob rau hauv legumes, nplooj zaub, txiv hmab txiv ntoo uas muaj vitamin C.

Koj xav tau dabtsi rau qhov nyiaj hlau?

Tsim kev pom zoo rau kev tswj hwm qhov sib npaug ntawm cov kab ke no yooj yim heev. Nws yog ib qho tsim nyog yuav tsum noj nrog zaub mov ntau npaum li lub cev poob. Qhov kev poob tseem ceeb yog txuam nrog kev tsim cov plab zom mov, nrog rau kev poob ntawm daim tawv nqaij, rau tes, plaub hau. Kev coj khaub ncaws kuj yog ib qho tseem ceeb ntawm kev poob ntawm cov hlau hauv lub cev. Yog li ntawd, nyob rau lub sijhawm no, poj niam lub cev xav tau kev noj zaub mov zoo ntxiv nrog cov hlau. Thiab feem ntau, txhua tus neeg yuav tsum muaj kev sib npaug kom tsis muaj teeb meem kev noj qab haus huv rau ntau xyoo. Hauv qab no yog cov npe khoom noj uas muaj hlau.

Yog tias tau txais tsawg dua li qhov poob, ces cov khoom cia yuav pib deplete thiab maj mam mus rau xoom. Thaum ntawd tag nrho cov teeb meem pib. Lub cev, txhawm rau tswj hwm homeostasis, txhim kho tus cwj pwm ntawm kev ua tsis muaj hlau. Yog li ntawd, hlau deficiency anemia tshwm sim.

khoom noj muaj hlau

Qib ntawm cov hlau noj, tau kawg, nyob ntawm ntau yam: hnub nyoog, poj niam txiv neej, tus yam ntxwv ntawm tus kheej. Qhov zoo tshaj plaws qhov chaw yog cov khoomtsiaj keeb kwm. Qhov tsim nyog tshaj yog nqaij liab ntxiv rau daim siab. Tab sis yog tias txoj kev ua neej thiab tus kheej dogmas tsis tso cai rau cov khoom zoo li no, cov chaw cog qoob loo kuj tuaj yeem muab txhua yam koj xav tau.

Cov poj niam laus thiab cov poj niam yuav tsum haus txog 20 mg ntawm cov kab no ib hnub, thiab thaum cev xeeb tub - 45 mg. Cov txiv neej tsis tshua muaj siab, yog li lawv xav tau 8 mg.

Txawm li cas los xij, cov kws kho mob nco ntsoov qhov xav tau ntawm cov khoom siv hlau kom muaj ob hom thiab ua kom cov qib ntawm cov khoom nyob rau hauv ib qho kev lees paub. Yuav tsum muaj ntau cov khoom uas muaj hlau. Tab sis yuav xaiv dab tsi? Cov zaub mov twg muaj hlau ntau?

siab

Lub siab yog qhov zoo tshaj plaws ntawm cov kab mob xws li hlau. Qhov no yog vim qhov tseeb tias cov khoom no yog cov lim ntshav thiab tag nrho cov ntshav dhau los ntawm lub cev. Yog li ntawd, muaj cov khoom noj uas muaj ntau cov hlau thiab lwm yam minerals nrog cov vitamins. Nqaij nyuj daim siab yog ib qho chaw tshwj xeeb. Ob peb lub hlais ntawm cov khoom lag luam rau 10 mg ntawm cov hlau - qhov xav tau txhua hnub ntawm cov txiv neej. Ib qho kev pabcuam npog ntau dua 25% ntawm tus poj niam qhov kev xav tau txhua hnub. Nqaij npuas siab muaj hlau tsawg, tab sis nws muaj vitamin C, thiab saj yog qab ntxiag dua. Thiab nws zoo li softer thiab kev sib tw, yog li ntawd, koj tuaj yeem siv nws hauv ntau cov tais diav.

Tab sis tsis txhob overdo nws. Txhua yam nws muaj nws tus kheej. Peb yuav tsum tsis txhob hnov qab tias daim siab nqaij npuas muaj cov roj (cholesterol) siab, yog li ntawd, peb yuav tsum tau mus txog qhov teeb meem no.ua tib zoo. Nws tsis tsim nyog ua phem rau lub cev. Yog li ntawd, cov poj niam cev xeeb tub yuav tsum txwv lawv tus kheej rau kev siv cov khoom zoo li no. Tsis tas li ntawd, vitamin A, uas muaj ntau nyob rau hauv daim siab, tuaj yeem cuam tshuam kev loj hlob ntawm tus me nyuam hauv plab thiab ua rau ntau yam pathologies.

Yog vim li cas qee qhov kev noj zaub mov tsis tsim nyog, ces qe qe (2.7 mg rau 100 g ntawm cov khoom) lossis cov nqaij liab, xws li nqaij nyuj (2.6 mg rau 100 g ntawm cov khoom), yog cov kev xaiv zoo.

Seafood

Lub hiav txwv muab peb cov khoom siv tau zoo heev uas muaj cov hlau ntau, thiab suav nrog cov npe loj ntawm cov kab ke. Tsis tsuas yog ntses yog pab tau. Oysters, squids kuj muaj ntau cov hlau. Tsis tas li ntawd, muaj cov vitamins B, 100 grams ntawm oysters muaj ntau npaum li 7 mg ntawm hlau. Rau ib tug txiv neej, 130 grams ntawm no delicacy yog txaus los npog qhov yuav tsum tau txhua hnub.

Yog tias qee qhov laj thawj oysters thiab mussels tsis tuaj yeem suav nrog hauv koj cov zaub mov (zoo siab tsis yog pheej yig, thiab cov khoom zoo yog qhov nyuaj nrhiav deb ntawm hiav txwv), ces koj tuaj yeem hloov lawv nrog lwm cov nqaij nruab deg uas yog tsis phem dua. Tuna thiab salmon yog qhov zoo tshaj plaws ntawm cov hlau. Muaj tseeb tiag, nyob rau hauv qhov teeb meem no lawv me ntsis qis dua oysters thiab mussels.

Cov nroj tsuag ntawm cov hlau no muaj txog 6 grams ntawm cov khoom siv tau zoo rau 100 g ntawm cov khoom qhuav. Nws kuj yog ib qho khoom noj muaj protein ntau, txawm tias tsis muaj cov amino acids tiav. Kev xaiv zoo rau cov neeg tsis noj nqaij. Kev siv cov zaub mov notau nthuav dav thoob plaws ntiaj teb thiab pom muaj ntau yam zaub mov thoob ntiaj teb.

Tab sis yog vim li cas koj tsis nyiam tinker nrog cov pluas noj nyuaj, tab sis xav kom koj cov hlau nyob hauv qhov sib npaug, koj tuaj yeem ua kom muaj kev nyab xeeb hauv tsev.

porridge thiab muesli

Yog koj yog tus kiv cua noj zaub mov noj qab nyob zoo, thaum sawv ntxov koj ib txwm muaj porridge tseem tos koj, ces qhov no yuav pib zoo rau hnub, vim tias cov hlau txaus yuav tuaj nrog zaub mov.. Txhawm rau kom ntseeg tau qhov no, nws txaus los nyeem cov ntsiab lus ntawm yam koj noj. Ntau mueslis npog txhua hnub xav tau hlau hauv ib qho kev pabcuam, nrog rau ntau cov vitamins thiab minerals (fiber, noj fiber ntau, calcium thiab zinc). Thiab qhov no tsis yog tag nrho cov npe, tab sis lawv yog cov khoom siv hlau zoo tshaj plaws rau cov poj niam cev xeeb tub.

noob taub dag

Ntau yam khoom nrov, tshwj xeeb tshaj yog lub caij nplooj zeeg. Nws tsis tuaj ntawm no tsis muaj dab tsi. Qhov no yog qhov zoo tshaj plaws ntawm cov hlau. Lawv muaj 3.3 mg rau 100 g ntawm cov khoom, uas yog ntau tshaj li qe thiab nqaij nyuj. Ntawd yog, nws yog cov khoom muaj hlau, uas tuaj yeem muab ntxiv rau txhua lub tais. Lawv saj zoo heev, yooj yim ua ke nrog lwm yam khoom, yog li lawv feem ntau pom nyob rau hauv cov khoom ci thiab zaub xam lav. Cov kws kho mob qhia kom yuav cov noob taub dag uas tsis muaj ntsev thiab siv los ua khoom noj txom ncauj thiab qab.

Soybeans

Soybeans muaj hlau ntau. Nws muaj ntau npaum li 16 milligrams hlau. Qhov no yog 2 npaug ntau dua li qhov xav tau ntawm cov txiv neej niaj hnub. Ntxiv rau, lawvmuaj cov txheej txheem loj ntawm ntau cov kab lus uas yooj yim tsim nyog: tooj liab - rau kev khaws cia ntawm cov hlab ntsha zoo dua thiab lub cev tsis muaj zog, manganese - rau kev tswj cov txheej txheem biochemical feem ntau. Tsis tas li ntawd, soybeans yog ib lub tsev khaws khoom ntawm cov protein thiab fiber. Kuj tseem muaj ntau cov vitamins, txawm hais tias cov amino acid muaj pes tsawg leeg yog tho txawv. Tom qab tag nrho, soy protein yog qhov tsis zoo.

Ntau tus kws noj zaub mov xav tias yuav tsum siv cov khoom no hauv txhua daim ntawv, nrog lossis tsis muaj ntsev.

taum

Kuj yog ib qho zoo heev ntawm cov hlau, uas npog cov txiv neej txhua hnub hauv 100 grams ntawm cov khoom. Thaum xaiv cov zaub mov muaj hlau, ntau tus neeg xav txog seb cov zaub mov no tau npaj li cas. Nrog rau cov neeg sawv cev cua no ntawm taum, xws li teeb meem tsis tshwm sim. Nws tuaj yeem yooj yim ua ke nrog zaub qhwv, tswb kua txob, zaub qhwv thiab zaub paj.

Ib lub tsev khaws khoom ntawm vitamin C. Cov khoom no txhawb nqa kev nqus hlau hauv lub cev. Tsis muaj kev txwv rau kev ua noj taum: txawm nyob rau hauv ib lub zaub xam lav, txawm nyob rau hauv mashed qos yaj ywm. Kev sib xyaw ua ke zoo nrog zaub tso cai rau koj ntxiv rau cov kua zaub. Txhua yam nyob ntawm koj txoj kev xav.

Lentils

Tus sawv cev ntawm tsev neeg legume. Zoo li cov counterparts tau piav saum toj no, nws yog ib qho zoo heev ntawm cov hlau. Txog 7 mg rau 100 grams ntawm cov khoom qhuav. Kuj tseem muaj fiber ntau thiab cov khoom noj muaj fiber ntau, uas txo cov roj cholesterol thiab ua rau cov hnyuv ua haujlwm zoo. Cov piam thaj qib yog tswj. Nws yog ib yam khoom tshwj xeeb rau kev ua noj, raws li nws sivyuav luag txhua yam: ua kua zaub los yog burgers.

Spinach

Cov npe khoom noj uas muaj hlau, uas tau piav qhia hauv kab lus saum toj no, yuav tsum tau ntxiv cov spinach. Spinach, txawm tias nyoos los yog siav, yog ib qho tseem ceeb ntawm cov hlau. Thiab lub xub ntiag ntawm ib tug loj npaum li cas ntawm fiber ntau yooj yim digestion thiab nqus ntawm no kab kawm. 100 grams ntawm spinach muaj tib cov hlau li 100 grams ntawm cov qe - uas yog, me ntsis tsawg dua 3 mg. Txij li thaum qhov no yog ntsuab, koj yuav tsum tsis txhob suav rau ib tug loj npaum li cas ntawm lwm yam tshuaj. Nws tsuas yog tsim nyog sau cia tias muaj cov vitamins ntawm pab pawg E thiab A.

Qhov saj ntawm cov khoom no yuav tsis yog rau txhua tus saj, tshwj xeeb tshaj yog menyuam yaus. Tab sis yeej muaj ib txoj kev tawm. Spinach tuaj yeem siv los ua cov khoom pabcuam, uas yuav yog cov khoom zais cia. Tshwj xeeb tshaj yog pab tau thaum ua ke nrog cov khoom noj uas muaj vitamin C. Rau cov menyuam yaus, koj tuaj yeem ua omelet lossis zaub lasagne nrog spinach.

Ntsuab

Cov noob ntawm cov nroj tsuag no muaj qhov tsw qab ntxiag zoo nkauj thiab kuj yog qhov zoo ntawm cov hlau. 15 mg rau 100 grams ntawm cov khoom yog ib qho kev qhia zoo heev. Tsis tas li ntawd, cov khoom no muaj ntau cov kab mob thiab cov as-ham, suav nrog tooj liab, zinc, thiab phosphorus. Tsis txhob hnov qab txog qhov muaj vitamin E. Koj tuaj yeem ntxiv rau zaub xam lav lossis ci. Yim tablespoons ntawm cov noob hnav roj yuav npog cov txiv neej txhua hnub. Nws tuaj yeem siv los ua cov khoom qab zib thiab khoom qab zib. Qhov zoo tshaj plaws thaum sivkhoom noj ceev.

Results

Cov kab lus saum toj no tau teev cov khoom noj uas muaj hlau. Qhov xav tau los tswj qhov sib npaug ntawm qib ntawm cov khoom no tau txheeb xyuas thiab piav qhia. Nws pom tseeb tias ntau yam khoom siv tau yooj yim, txawm tias muaj qee qhov delicacies. Hlau kuj muaj nyob rau hauv ntau berries thiab txiv hmab txiv ntoo. Tsuas yog tsis txhob hnov qab txog qhov sib npaug hauv koj cov zaub mov, thiab tom qab ntawd kev noj qab haus huv thiab lub neej ntev yog lav. Tsis tas li ntawd, tsis txhob hnov qab txog cov thyroid caj pas thiab cov khoom noj uas muaj iodine.