Heme hlau: lub tswv yim ntawm cov khoom muaj dab tsi. Tsiaj Khoom

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

Ua ke nrog cov zaub mov, ob hom hlau nkag mus rau tib neeg lub cev: heme thiab non-heme. Cov ntsiab lus no yog dab tsi thiab qhov tseem ceeb uas lawv muaj rau lub cev yog qee cov lus nug uas nquag nug. Nws tseem xav paub seb cov hlau no yog dab tsi thiab qhov txawv ntawm heme thiab non-heme hlau yog dab tsi. Cov zaub mov twg muaj cov khoom xyaw no?

Txheej ntawm heme hlau

Tus yam ntxwv tseem ceeb ntawm ob pawg thawj thiab thib ob ntawm cov hlau yog nqus. Cov txheej txheem no tshwm sim vim tshwj xeeb receptors. Raws li kev tshawb fawb, tsuas yog 20% ntawm heme hlau yog absorbed. Ib qho tseem ceeb tseem ceeb yog tias lwm yam khoom noj khoom haus tsis cuam tshuam rau qhov ntsuas no, tsis txhob txo lossis nce ntxiv. Koj tuaj yeem hnov cov lus nug ntawm cov zaub mov twg muaj hlau. Tab sis nws tseem ceeb heev kom paub tias cov zaub mov twg pab lub caij kom sib xyaw ua ke, thiab qhov twg vice versa.

tsis yog hlau

Cov khoom no muaj nyob hauv cov zaub mov cog. Thiab tsis zoo li thawj qeb,Non-heme hlau nqus tau cuam tshuam los ntawm ntau yam. Pib nrog cov concentration ntawm cov ntsev hlau thiab cov khoom noj, xaus nrog pH qib thiab noj qee yam tshuaj. Cov xwm txheej sab nraud no tuaj yeem cuam tshuam nrog thiab txhawb kev nqus hlau. Ua li no, koj yuav tsum hloov nws daim ntawv los ntawm trivalent mus rau divalent. Qhov no tuaj yeem ua tiav los ntawm kev suav nrog hauv kev noj zaub mov ntawm qee yam khoom noj uas yuav tsum tau noj hauv tandem nrog cov uas muaj heme hlau. Vim li no, tsis muaj cov ntaub ntawv tshwj xeeb rau kev nqus hlau.

Dab tsi cuam tshuam rau lub cev nqus hlau?

Qhov tseeb, muaj ntau yam. Ua kom yooj yim dua, lawv tuaj yeem muab faib ua ob pawg: sab nraud thiab sab hauv. Thawj qeb suav nrog cov yam tseem ceeb uas cuam tshuam rau lub cev nqus hlau los ntawm sab nraud. Qhov no feem ntau yog cov zaub mov uas nkag rau hauv peb lub plab nrog rau cov khoom noj uas muaj hlau nplua nuj. Cov yam ntxwv sab hauv tuaj yeem tswj tau ncaj qha los ntawm lub cev thiab ua rau muaj txiaj ntsig zoo lossis tsis zoo cuam tshuam rau kev nqus ntawm heme hlau.

Dab tsi pab lub cev nqus hlau?

Raws li tau hais los saum toj no, muaj qee yam khoom pabcuam, ib qho ntawm cov haujlwm uas yog nqus hlau. Txhawm rau kom hlau los ua qhov sib txawv ntawm daim ntawv trivalent, cov khoom noj hauv qab no yuav tsum tau ntxiv rau hauv kev noj haus:

• Ntuj xws li almonds, txiv laum huab xeeb, thiab lwm yam citrus txiv hmab txiv ntoo, txiv apples ntsuab thiab zaub, cereals thiab legumes, nceb, ntau yam txiv hmab txiv ntoo, nrog rau beets, taub dag.thiab zaub ntsuab. Cov khoom no yog nplua nuj nyob rau hauv cov ntsiab lus xws li tooj liab, zinc, molybdenum, manganese, cob alt - lawv pab txhawb rau kev nqus hlau.
• Tsis muaj qhov twg tsis muaj cov vitamins B, thiab tshwj xeeb tshaj yog folic acid. Ascorbic acid kuj yuav pab tau zoo. Nrhiav cov khoom noj xws li noob, txiv ntseej, zaub ntsuab, qaub berries, txiv kab ntxwv, txiv kab ntxwv, txiv qaub, thiab legumes. Nws ua haujlwm raws li hauv qab no, piv txwv li, hauv spinach, qhov nqus ntawm cov hlau yog li 2%, uas yog qhov tsis txaus ntseeg, tab sis yog tias cov kua txiv kab ntxwv nyiam (nyiam dua freshly squeezed) ntxiv rau spinach, nws qhov nqus tau nce 5-7 zaug. khawv koob tiag tiag!
• Kev noj haus yuav tsis ua yam tsis muaj tshuaj ntsuab. Koj tuaj yeem ntxiv cinnamon, thyme, mint, anise, ginseng rau cov tais diav. Feem ntau, txhua yam txuj lom neeg tsis noj nqaij yuav los ua ke.
• Cov khoom noj uas muaj leej faj yuav pab koj nqus hlau, thiab cov no yog ib qho kev pab zoo tshaj plaws. Cabbage yog nplua nuj nyob rau hauv lub caij no, thiab tag nrho nws cov hom, los ntawm broccoli thiab Brussels sprouts mus rau feem ntau ib tug loj hlob nyob rau hauv kuv pog lub vaj. Tsis tas li ntawd, nws yuav tsis yog superfluous ntxiv dos thiab qej rau cov tais diav.

qeb ntawm lwm yam tseem ceeb kuj suav nrog cov khoom noj uas txo qis kev nqus hlau, tab sis muaj txiaj ntsig. Yog li ntawd, nws yog qhov zoo dua los siv lawv cais.

Cov khoom noj uas cuam tshuam nrog kev nqus hlau

Yuav kom tsis txhob ua kom qeeb ntawm kev nqus hlau, cov khoom noj hauv qab no yuav tsum tau noj nyias:

• Mis thiab txhua yam khoom siv mis fermented, nrog rau cov noob hnav thiab txiv hmab txiv ntoo qhuav. Cov khoom no muaj npe nrovmuaj calcium ntau, thiab nws twb cuam tshuam nrog kev nqus hlau.
• Koj puas paub cov khoom noj qab zib thiab cov zaub mov tsis zoo? Xws li persimmon, qee cov tshuaj yej, txiv hmab txiv ntoo thiab lwm yam. Lawv muaj cov tshuaj hu ua tannin uas cuam tshuam nrog kev nqus ntawm heme hlau.
• Nws raug nquahu kom tso tseg cov dej cawv tag nrho, vim cawv tsis txo qhov feem pua ntawm kev zom zaub mov, tab sis ua rau cov hlau tsis huv hauv cov khoom noj uas tau noj.

Cov khoom sab nraud kuj suav nrog kev kho cua sov ntawm cov khoom.

Internal factor

Ntxiv rau cov ntsiab lus uas tuaj rau peb hauv cov zaub mov, kev nqus ntawm cov hlau kuj cuam tshuam los ntawm cov khoom uas tsis nyob ntawm peb, tab sis yog lub cev tswj tau tag nrho. Lub xub ntiag ntawm cov xwm txheej no kuj tseem qhia tau tias muaj cov kab mob, thiab tsis tsuas yog cuam tshuam rau kev nqus hlau hauv ob pawg. Cov laj thawj feem ntau yog:

• nce qib ntawm hemoglobin thiab cov qe ntshav liab, tshwj xeeb tshaj yog thaum cev xeeb tub, thaum lub sijhawm kev loj hlob ntawm tus menyuam lub cev, nrog rau tom qab raug mob los ntawm kev poob ntshav ntau - qib ntawm kev nqus hlau nce ntxiv.
• Kuj cuam tshuam rau qib ntawm cov khw muag khoom hlau hauv lub cev. Txhua yam yog qhov yooj yim ntawm no: yog tias lub cev yog oversaturated nrog cov khoom no, ces qhov nqus tau qis, thiab qis qis, qhov nqus tau nce ntxiv.
• Tshuaj cuam tshuam rau qib ntawm assimilation. Thiab ob qho tib si tsis zoo thiab zoo. Piv txwv li, cov tshuaj lom neeg lom neeg thiab tshuaj kho mob tuaj yeem ua taunce hlau nqus.

Raws li kev sib cav nyob mus ib txhis ntawm cov neeg tsis noj nqaij thiab cov neeg noj nqaij, ib yam tuaj yeem hais tau. Cov kev tshawb fawb tau pom tias qib hlau hauv cov ntshav ntawm cov neeg noj nqaij thiab cov khoom tsiaj tsis txawv ntawm cov neeg uas tsis kam noj zaub mov zoo li no. Tsis tas li ntawd, ntau yam khoom ntawm cov nroj tsuag tuaj yeem ua tiav txhua hnub tib neeg xav tau hlau. Nws tsuas yog ib qho tseem ceeb kom kawm paub ua noj thiab noj cov khoom no kom raug, sib txuas nrog cov khoom xyaw kom raug.

Kuv tuaj yeem nrhiav tau hlau nyob qhov twg?

Tsuas yog kev noj zaub mov kom txaus nrog cov proteins txaus, rog, carbohydrates thiab cov ntsiab lus tseem ceeb pab ntxiv dag zog thiab tswj kev tiv thaiv lub cev. Txij li thaum tsev kawm ntawv, peb txhua tus paub tias nqaij thiab nqaij nruab deg, nrog rau txhua yam khoom ntawm tsiaj keeb kwm, tuav thawj txoj haujlwm ntawm cov ntsiab lus hlau. Tam sim no nws tseem xav paub seb yuav noj dab tsi thiab dab tsi zoo dua yav dhau los.

Cov nqaij twg muaj hlau ntau dua? Nqaij npuas, nqaij qaib thiab nqaij nyug siab, nqaij nyuj lub plawv thiab ntau hom nqaij, los ntawm luav thiab qaib ntxhw mus rau yaj thiab nqaij nyuj. Tsis muaj ntses thiab nqaij nruab deg. Nyob rau hauv thawj qhov chaw, shellfish yog unconditionally txiav txim, vim hais tias lawv muaj txog 30 mg ntawm hlau. Tom ntej no tuaj mussels, oysters, tuna, mackerel thiab dub caviar.

Raws li lwm yam khoom tsiaj, lub qe qe yuav tsum khaws cia hauv siab. Cov thawj coj hauv cov ntsiab lus hlau ntawm cov zaub mov cog yog buckwheat, oatmeal, thiab pob kws. ATdaim ntawv no kuj muaj xws li legumes xws li lentils, taum, peas. Cov lus teb rau lo lus nug ntawm cov zaub mov twg muaj heme hlau yog yooj yim. Raws li kev xyaum qhia, koj tuaj yeem pom qhov tseem ceeb no rau lub cev hauv txhua yam khoom.

zaub muaj hlau

Txoj kev cawm seej tiag tiag rau cov neeg tsis noj nqaij thiab cov neeg tsis noj nqaij yog zaub muaj hlau. Thiab lawv cov ntsiab lus fiber ntau thiab cov ntsiab lus muaj roj tsawg ua rau lawv xaiv tus naj npawb rau cov neeg uas xav kom poob phaus. Ib qho tseem ceeb uas paub qhov txawv ntawm cov zaub los ntawm cov nqaij yog tias kev kho cua sov tsis cuam tshuam rau cov ntsiab lus hlau hauv zaub, nws tseem nyob hauv tib tus nqi. Cov zaub mov twg muaj hlau ntau tshaj? Jerusalem artichoke yog thawj qhov chaw ntawm cov ntsiab lus hlau, asparagus yog qhov thib ob, thiab qej feem ntau yog qhov chaw thib peb.

Cov txiv hmab txiv ntoo twg yog qhov muaj hlau?

Tau kawg, txiv hmab txiv ntoo tsis yog lub hauv paus ntawm cov hlau, nws cov ntsiab lus siab tshaj plaws ntawm 2.5 mg belongs rau persimmons, txiv apples thiab pears. Thiab yog tias koj nco qab, shellfish, nyob rau hauv lem, muaj txog 30 mg. Peb yuav tsum tsis txhob hnov qab txog cov txiv hmab txiv ntoo ntawm passion txiv hmab txiv ntoo, hnub. Peb yuav tsum tsis txhob hnov qab txog tshuaj ntsuab thiab txuj lom. Piv txwv li, nplooj nplooj muaj ntau npaum li 43 mg ntawm hlau, thaum spinach muaj 13.5 mg. Txawm li cas los xij, txhawm rau ua kom txaus siab txhua hnub xav tau hlau, koj yuav tsum noj tag nrho lub hnab zaub ntsuab.

Nws tuaj yeem xaus lus tias txoj cai tseem ceeb tshaj plaws hauv kev nqus ntawm heme hlau yog kev sib xyaw ntawm cov khoom. Peb yuav tsum tsis txhob hnov qab tias qee yam zaub mov tsim nyog noj.nyias nyias. Yog tias koj tsis tuaj yeem kho cov zaub mov ntawm koj tus kheej, koj tuaj yeem sab laj tus kws kho mob uas yuav sau tshuaj heme iron hauv cov ntsiav tshuaj.