Cov zaub mov twg muaj hlau?

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

Koj puas muaj cov rau tes thiab plaub hau? Puas yog koj txias thiab tsis tuaj yeem ua kom sov thaum lwm tus sov? Nthuav sai thiab pheej xav pw? Tej zaum koj yuav muaj hlau deficiency anemia. Ua ib daim ntawv teev cov zaub mov twg muaj hlau, suav nrog lawv hauv koj cov zaub mov, thiab koj tus mob yuav zoo dua.

Cov pab pawg pheej hmoo rau cov tsis muaj hlau tsis muaj ntshav liab:

• poj niam cev xeeb tub;

• cov menyuam yaus hnub nyoog qis dua 5 xyoos;

• Neeg tsis noj nqaij;

• cov neeg uas poob ntshav ntau txheeb ze rau lawv cov kev tsim los ntawm ib qho laj thawj (piv txwv li, muaj qee yam kab mob ntawm lub plab thiab / lossis txoj hnyuv, nrog hnyav hnyav rau poj niam, thiab lwm yam);

• hluas.

Tsis yog txhua tus paub tias zaub mov muaj heme thiab tsis yog heme hlau. Rau kev noj qab haus huv zoo thiab zoo heev ntawm cov rau tes thiab cov plaub hau, ib tug neeg xav tau ob qho tib si ntawm cov khoom tseem ceeb. Cov khoom cog muaj cov hlau tsis muaj heme, cov khoom tsiaj muaj cov hlau heme.

Nco ntsoov tias qee yam khoom noj uas muaj hlau tseem muaj txiaj ntsig tsawg. Thiab tag nrhovim tias, nrog rau cov hlau, lawv ib txhij suav nrog phytates lossis calcium - cov khoom sib txuas lossis cov ntsiab lus uas tiv thaiv lub cev los ntawm kev nqus cov khoom xav tau ntau. Piv txwv li, spinach, qe, mis nyuj yog cov khoom zoo li no xwb. Yog li ntawd, nws yog ib qho tseem ceeb tsis tsuas yog suav nrog cov khoom noj uas muaj hlau hauv cov zaub mov, tab sis kuj yuav tsum tau siv lawv kom raug.

Iron absorption yog txhawb:

• Kev noj cov vitamin C;

• noj nqaij thiab ntses.

Yog vim li cas rau kev tua hlau:

• ua noj thiab noj nplej thiab legumes yam tsis so ntev;

• noj zaub mov uas muaj cov protein ntau;

• haus kas fes, tshuaj yej (tshwj xeeb yog mint lossis chamomile), cawv vim muaj cov polyphenols (lawv cov txiaj ntsig tsis zoo yog neutralized los ntawm vitamin C thaum noj systematically).

Short list. Yam khoom noj twg muaj hlau:

• legumes;

• zaub ntsuab;

• nqaij liab;

• cov zaub mov muaj hlau muaj zog (los ntawm txoj kev, noj tshais cereals kuj suav nrog);

• txiv ntseej;

• bran thiab dub qhob cij;

• txiv lws suav;

• noog;

• ntses;

• noob paj noob hlis tshiab;

• nqaij npuas;

• noob taub dag;

• plums thiab lawv cov kua txiv hmab txiv ntoo;

• txiv hmab txiv ntoo qhuav;

• seafood.

Thov nco ntsoov tias cov khoom tsiaj muaj cov hlau nqus tau tshaj plaws. Yuav kom meej - txog 20%. Whereas los ntawm cov khoom ntawm cov nroj tsuag keeb kwm tsis ntau tshaj 5% ntawm cov hlau uas tsis yog-heme yuav nkag mus rau hauv lub cev.

Qhov kev xaiv zoo tshaj plaws rau tus neeg ua raws li txoj kev noj mov ib txwm yog saib xyuas cov zaub mov ntawm 3: 1. Tus lej siab dua qhia cov khoom ntawm tsiaj keeb kwm. Nws yog qhov zoo tshaj qhov sib npaug ntawm cov khoom noj uas yuav ua rau kom ruaj khov ntawm kev ua haujlwm ntawm cov kabmob hauv nruab nrog cev, kev nce siab ntawm tib neeg lub zog thiab lub zog.

Yog tias tsis muaj kev hloov pauv zoo tau tshwm sim dhau sijhawm tom qab kho cov khoom noj khoom haus, qhov no yog qhov laj thawj tseem ceeb los nrhiav kev pab los ntawm cov kws tshaj lij. Tus kws kho mob yuav txiav txim seb cov kab mob puas tuaj yeem, thiab tus kws kho mob yuav xaiv ib tus neeg txawv ntawm cov khoom noj muaj txiaj ntsig.