Cov khoom noj twg muaj hlau ntau tshaj: daim ntawv teev npe

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

Iron deficiency anemia yog ib yam kab mob loj uas tshwm sim thaum tsis muaj microelement li hlau hauv lub cev. Cov tsos mob tseem ceeb yog poob ntawm lub zog. Nrog rau qhov tsis muaj hlau, cov qib hemoglobin txo qis, thiab qhov no, tig mus, ua rau hypoxia. Qhov laj thawj tseem ceeb ntawm txoj kev loj hlob ntawm pathology yog ntshav tsis txaus thiab noj tsis txaus. Txhawm rau ua kom tsis muaj kab mob, nws yog ib qho tseem ceeb kom paub tias cov zaub mov twg muaj hlau ntau.

Lub luag haujlwm ntawm kab hauv lub cev

Hlau hauv tib neeg lub cev ua haujlwm tseem ceeb heev. Cov kab mob yog lub luag haujlwm rau thauj cov pa oxygen molecules rau cov ntaub so ntswg, vim nws yog ib feem ntawm hemoglobin, cov protein uas tsim cov qe ntshav liab. Nws yog hlau uas reacts nrog oxygen, ntes nws thiab nqa mus rau tag nrho cov nruab nrog cev thiab tshuab. Cov qe ntshav liab kuj tshem tawm co toxins thiab carbon dioxide los ntawm lub cev, thauj mus rau lub ntsws kom pov tseg. Cellular thiab cov ntaub so ntswg ua payuav ua tsis tau yam tsis muaj ib qho tseem ceeb ntawm txoj kab no.

Vim hlau yog ib feem ntawm ntau cov proteins thiab enzymes tsim nyog rau kev ua haujlwm ntawm lub cev, nws yog ib qho tseem ceeb hauv cov txheej txheem metabolic. Ntawm lawv:

• hloov pauv calories rau hauv lub zog;
• tawg thiab rhuav tshem cov tshuaj lom;
• normalization ntawm cov txheej txheem tiv thaiv kab mob.

Kev tiv thaiv kab mob tsis muaj hlau tsis txaus yog kev noj zaub mov kom raug, uas suav nrog cov khoom noj uas muaj hlau.

Hmoob thiab tsis yog hlau

Muaj ob yam ntawm cov kab no:

1. Heme hlau yog ib feem ntawm hemoglobin. Nws yog pom tshwj xeeb hauv cov khoom ntawm tsiaj keeb kwm. Heme hlau yog absorbed los ntawm lub cev zoo dua.
2. Non-heme hlau yog micronutrient pom nyob rau hauv cov zaub mov cog. Tsawg digestible tshaj heme.

Txawm hais tias cov ntsiab lus hlau ntawm cov nroj tsuag thiab tsiaj txhu zoo ib yam, lawv tau nqus sib txawv rau hauv lub cev. Heme hlau yog absorbed los ntawm 20%, thaum uas tsis yog-heme hlau tsuas yog 3%.

Tus nqi txhua hnub

Hlau hauv cov zaub mov yuav pab kho qhov sib npaug ntawm cov kab no hauv tib neeg lub cev. Txawm li cas los xij, qhov xav tau ntawm nws hauv cov poj niam, txiv neej thiab menyuam yaus yog qhov sib txawv. Tus nqi txhua hnub:

• rau menyuam yaus 4 txog 18 mg (nyob ntawm qhov hnyav thiab hnub nyoog);
• rau txiv neejxav tau 10 mg;
• poj niam xav tau 18 txog 20 mg.

Tsis muaj hlau hauv cov ntshav tuaj yeem ua rau muaj kab mob hnyav - ntshav ntshav. Qhov xav tau ntawm tus poj niam lub cev rau cov kab mob no yog siab dua li ntawm cov txiv neej, vim yog cov yam ntxwv ntawm kev loj hlob ntawm lub cev.

Hlau tsuas yog nqus hauv cov hnyuv los ntawm 5-20%, yog li tsis txhob txhawj txog nws qhov ntau dhau. Lub cev nws tus kheej saib xyuas cov txheej txheem kev cai. Nws absorbs ntau npaum li cas ntawm cov kab mob raws li nws xav tau tam sim no. Cov khoom noj muaj hlau ntau yog qhov kev tiv thaiv zoo heev, uas koj tuaj yeem tiv thaiv qhov tshwm sim loj uas tshwm sim thaum nws tsis txaus.

Daim ntawv teev cov khoom noj uas muaj cov ntsiab lus micronutrient siab tshaj

Cov khoom lag luam hlau hauv lub cev ntawm tus neeg noj qab haus huv yog li 3-4 mg. Feem ntau ntawm cov kab mob yog nyob rau hauv lub circulatory system, thiab tsuas yog 1/3 nyob rau hauv lub cev xws li lub siab thiab tus po, raws li zoo raws li nyob rau hauv lub skeletal system. Tus nqi ntawm cov hlau yuav txo qis txhua hnub thaum lub sijhawm ua haujlwm ntawm lub cev: tawm hws, exfoliation ntawm cov hlwb tuag ntawm cov epidermis, ntshav poob thaum cev xeeb tub, thiab lwm yam. Koj tuaj yeem kho qhov sib npaug nrog kev noj zaub mov kom raug. Cov zaub mov twg muaj hlau ntau tshaj? Wb sim saib seb.

Ua ntej tshaj plaws, lawv yuav tsum muab faib ua ob pawg raws li hom keeb kwm:

• zaub;
• tsiaj.

Cov khoom noj muaj hlau ntau tshaj plaws hauv cov zaub mov ntawm cov nroj tsuag keeb kwm yog pom (raws lihlau hauv mg rau 100 g ntawm cov khoom):

• lentils – 11, 8;
• nplej bran – 11, 1;
• soy - 9, 7;
• buckwheat - 6, 7;
• peanuts - 4, 6;
• dogwood - 4, 1;
• pistachios – 3, 9;
• rye bread - 3, 9;
• oatmeal - 3, 9;
• almonds - 3, 7;
• qhuav apricots - 3, 2;
• walnut - 2, 9.

Hauv qhov me me, hlau muaj nyob hauv spinach, pob kws, persimmon, prunes, peas, beets thiab pomegranate.

Cia peb xav txog yam khoom tsiaj twg muaj feem ntau ntawm cov kab no. Peb yuav pib los ntawm kev suav cov ntsiab lus hlau hauv mg rau 100 g:

• nqaij npuas siab - 20, 2;
• nqaij qaib - 17.5;
• oysters – 9, 2;
• nqaij nyuj - 6, 9;
• qaib yolk - 6, 7;
• mussels - 6, 7;
• nqaij nyuj - 4, 8;
• npua lub siab - 4, 1;
• nqaij nplaig - 4, 1;
• nqaij - 3, 6;
• quail yolk - 3, 2;
• nqaij npuas nplaig - 3, 2;
• mutton - 3, 1;
• sardines - 2, 9;
• dub caviar – 2, 4.

Ntau tshaj ib mg ntawm cov hlau ib 100 g ntawm cov khoom muaj nyob rau hauv nqaij npuas, nqaij qaib, qaib ntxhw, thiab cov kaus poom tuna.

Yog tias koj txaus siab rau lo lus nug ntawm cov khoom noj dab tsi muaj hlau, peb xav kom xav txog qhov chaw nplua nuj ntawm cov kab no.

siab

Cov khoom no yog ib qho zoo tshaj plaws ntawm cov hlau. Ntxiv rau nws hauv daim siabmuaj cov proteins, rog, ntau yam amino acids, vitamins thiab lwm yam kab kawm uas ua rau nws cov khoom noj muaj txiaj ntsig. Cov tais diav nrog cov khoom no raug pom zoo rau cov hlau tsis muaj peev xwm anemia. Lub siab muaj xws li cov proteins hlau - ferritins, uas yog 25% muaj Fe. Cov tshuaj no koom nrog hauv fermentation ntawm hemoglobin thiab lwm yam khoom ntawm cov ntshav.

Txawm li cas los xij, nws yuav tsum nco ntsoov tias daim siab nqaij npuas muaj ntau cov roj cholesterol, uas ua rau muaj kev loj hlob ntawm cov kab mob loj ntawm lub plawv thiab cov hlab ntsha. Yog li ntawd, nyob rau hauv xws li mob, cov khoom no yuav tsum tau siv nrog ceev faj. Hauv qhov no, nws yog qhov zoo dua los muab kev nyiam rau nqaij qaib lossis nqaij nyug siab.

Oysters

Qhov kev noj qab haus huv marine no tuaj yeem raug hu ua lub tsev khaws khoom noj. Xws li:

• proteins;
• carbs;
• fatty acids (omega-3 thiab omega-6);
• ntau yam kab ntsig (Fe, Mg, Cr, Zn, Cu, Ca, K, Ni, Mo, thiab lwm yam);
• vitamin (A, C, D thiab pab pawg B).

Cov ntsiab lus hlau hauv cov khoom, ua ke nrog lwm cov ntxhia ntsev thiab cov vitamins, pab tsim cov txheej txheem ntawm hematopoiesis. Oysters raug pom zoo rau cov neeg mob los ntawm cov hlau tsis muaj peev xwm anemia. Cov khoom yog suav tias yog kev noj haus, vim nws cov ntsiab lus calorie yog 72 calories ib 100 g.

Lentils

Tus nqi tshwj xeeb ntawm cov khoom no nyob hauv qhov tseeb tias nws muaj 60% protein. Lentils tuaj yeem suav hais tias yog lwm txoj hauv kev zoo rau cov nqaij. 100 g ntawm cov khoom muaj txog li 90% ntawm tus nqi txhua hnubfolic acid. Nws lub xub ntiag ntxiv dag zog rau lub cev tiv thaiv kab mob. Lentils yog nplua nuj nyob rau hauv hlau, magnesium, molybdenum thiab poov tshuaj. Cov khoom muaj txiaj ntsig zoo rau kev ua haujlwm ntawm lub hauv nruab nrab paj hlwb, lub plawv thiab txhawb hematopoiesis. Muaj txog 280 calories hauv 100 g ntawm lentils.

Nplej bran

Iron nyob rau hauv cov khoom pab kom them nyiaj rau qhov tsis muaj cov kab no. Feem ntau nws pom muaj nyob rau hauv cov nplej bran. Tab sis cov no tsis yog tag nrho cov yam ntxwv zoo. Nplej bran muaj:

1. Starch, fiber ntau thiab roj. Cov khoom no muaj txiaj ntsig zoo rau kev zom zaub mov.
2. Iron. Ib qho tseem ceeb kab nyob rau hauv hemoglobin fermentation thiab lwm yam txheej txheem hematopoietic.
3. selenium. Txhim kho lub cev tiv thaiv kab mob.
4. Zinc. Lub luag haujlwm ntawm daim tawv nqaij, plaub hau thiab rau tes.
5. NYIAJ Magnesium. Pab txhim kho kev ua haujlwm ntawm cov kabmob hauv nruab nrog cev ntawm qib caj ces.
6. Manganese. Ib qho microelement uas ua rau kom muaj txiaj ntsig ntawm lub paj hlwb thiab tiv thaiv kev txhim kho atherosclerosis. Nws yog ib qho tseem ceeb heev rau cov neeg mob ntshav qab zib, vim nws muaj peev xwm ua kom cov insulin ntau lawm.

Dab tsi cuam tshuam rau kev nqus hlau?

Cov hlau muaj nyob hauv cov khoom noj tsis yog nqus los ntawm tib neeg lub cev. Txawm li cas los xij, muaj txoj hauv kev los pab txhim kho qhov nqus ntawm cov kab no. Nws yog ib qho tseem ceeb kom ua raws li cov lus qhia no:

1. Fe yog qhov zoo tshaj plaws absorbed nrog ascorbic acid. Yog li ntawd, nws raug pom zoo kom noj cov zaub mov siabhlau nrog rau cov khoom noj uas muaj vitamin C.
2. Kev haus kas fes lossis tshuaj yej thaum lub sijhawm lossis tom qab noj mov tsis pom zoo. Lawv muaj cov khoom uas cuam tshuam nrog kev nqus hlau.
3. Cawv muaj qhov tsis zoo rau kev nqus ntawm cov vitamin B thiab nws ntau yam. Qhov no, nyob rau hauv lem, cuam tshuam qhov nqus tsis tiav ntawm Fe.
4. Kev sib xyaw ua ke ntawm cov kab mob xws li Ca, Zn, Fe thiab vitamin E yog qhov tsis tuaj yeem lees txais. Yog li ntawd, koj yuav tsum ua tib zoo xaiv cov khoom sib xyaw ua ke.

Cov khoom noj dab tsi yuav pab ua kom tsis muaj kab mob thaum cev xeeb tub?

Thaum yug me nyuam, feem ntau xav tau hlau. Koj tuaj yeem tswj hwm tus nqi ntawm cov kab no nrog kev noj zaub mov zoo. Hlau nyob rau hauv cov zaub mov yuav pab tiv thaiv kev loj hlob ntawm anemia. Cov kab no pom muaj ntau hauv daim siab, lentils, buckwheat, nplej bran, walnuts, thiab lwm yam.

khoom qab zib hauv tsev raws li cov txiv hmab txiv ntoo qhuav thiab txiv ntoo yog ib txoj hauv kev zoo los ua kom tsis muaj Fe. Lawv siv zib ntab es tsis txhob qab zib. Ib qho yooj yim digestible hlau yog pom nyob rau hauv qhuav apricots, hnub tim, prunes thiab figs. Ntawm cov txiv ntoo, koj yuav tsum xyuam xim rau hazelnuts, pistachios, walnuts, txiv laum huab xeeb thiab almonds.

Ib qhov chaw nplua nuj ntawm cov kab hauv qab yog cov nqaij nruab deg, suav nrog seaweed. Hlau, uas yog ib feem ntawm nws muaj pes tsawg leeg, yog zoo absorbed, thiabCov khoom lag luam muaj ntau yam kab kawm thiab cov vitamins.

Thaum cev xeeb tub, daim siab yuav tsum tau siv ceev faj. Txawm hais tias cov khoom no muaj cov hlau ntau dua li lwm tus, nws tsis pom zoo kom tsim txom nws. Lub siab yog lub cev lim dej, yog li ntawd, nrog rau cov khoom muaj txiaj ntsig, cov uas tuaj yeem ua mob rau lub cev ntawm tus poj niam thiab tus menyuam hauv plab tuaj yeem tuaj. Piv txwv li, nws muaj ntau ntawm retinol (vitamin A), uas ntau dhau tuaj yeem ua rau muaj ntau yam pathologies hauv tus menyuam.

Cov khoom noj uas tau txais txiaj ntsig tshaj plaws thaum cev xeeb tub los pab tswj cov qib hlau ib txwm muaj:

• txiv ntseej thiab txiv hmab txiv ntoo qhuav;
• qe;
• nqaij npua;

Nyob zoo ib tsoom niam txiv kwv tij neej tsa phooj ywg sawv daws.

• qhev (tshwj xeeb yog sardine thiab tuna);
• seaweed (seaweed, oysters and mussels);
• cov khoom lag luam nplej tag nrho;
• zaub (fennel, beets thiab broccoli);
• txiv hmab txiv ntoo (persimmon, apricot, txiv apples);
• pomegranate, cherry lossis txiv hmab txiv ntoo tshiab;
• nqaij nyuj los yog nqaij qaib siab (limited).

Nws puas tuaj yeem dhau qhov kev cai?

Txawm tias muaj ntau cov hlau hauv cov zaub mov, qhov no tsis tuaj yeem ua rau ntau dhau ntawm microelement hauv lub cev, vim tias qhov nqus tau tshwm sim hauv 3-20%. Ib koob tshuaj txhua hnub ntawm 200 lossis ntau dua mg rau 1 kg ntawm lub cev hnyav yog suav tias yog qhov txaus ntshai rau tib neeg lub neej. Yog tias cov hlau hauv cov ntshav nce mus txog 250 mg rau 1 kg ntawm lub cev hnyav, qhov no tuaj yeem ua rau tuag taus. Tau koob tshuaj ntawd los ntawm zaub movzaub mov tsis muaj tseeb.

Cov tshuaj lom hlau zoo li no tshwm sim hauv ob peb kis:

• Yog ib tug tau haus dej nrog cov ntsiab lus siab ntawm cov kab no tau ntev.
• Kev noj cov tshuaj hlau tsis tswj tau, uas ua rau muaj cov kab mob ntau dhau hauv cov ntshav.
• Yog vim li cas yuav pw hauv ntau yam kab mob ntev (kab mob ntawm pancreas thiab daim siab, cawv thiab lwm yam), uas muaj kev ua txhaum ntawm cov txheej txheem metabolic hauv lub cev.

Symptoms of poisoning:

• tawv nqaij khaus;
• ua tsis taus pa;
• ntsej muag daj;
• Zoo siab heev.

Nyob rau hauv cov kab mob hnyav, cov tsos mob tuaj yeem ua ntxiv los ntawm ntuav nrog ntshav, raws plab, tachycardia, ntshav siab, tsaug zog.

Txawm hais tias cov tshuaj lom hlau muaj tsawg heev, nws tseem ceeb heev kom paub txog nws. Nws yog ib qho tseem ceeb uas koj yuav tsum sab laj nrog koj tus kws kho mob thiab nyeem cov lus qhia rau kev siv kom zoo ua ntej siv los yog muab cov tshuaj hlau rau cov me nyuam.