Dab tsi muaj hlau: zaub mov, npe, khoom thiab cuam tshuam rau lub cev, tus nqi noj

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

Txhua hnub tib neeg lub cev xav tau qee yam micronutrients thiab vitamins. Lawv tsim nyog rau qhov tseeb thiab tag nrho kev ua haujlwm ntawm tag nrho cov tshuab sab hauv. Txij li thaum lawv feem ntau tuaj rau peb los ntawm kev noj zaub mov, kev noj zaub mov kom zoo yog qhov tseem ceeb heev rau kev noj qab haus huv. Hlau yog qhov tseem ceeb tshwj xeeb hauv qhov no. Nws yog ib qho tsim nyog yuav tsum tswj hwm qhov noj txhua hnub ntawm cov kab mob no txhawm rau kom tsis txhob muaj teeb meem kev noj qab haus huv los ntawm kev noj cov khoom tsim nyog. Dab tsi muaj hlau? Nov yog qhov yuav tau tham.

Lub luag haujlwm ntawm hlau hauv tib neeg lub cev

Xws li ib qho tseem ceeb microelement rau peb lub cev vim hlau ua haujlwm tseem ceeb thiab ua lub luag haujlwm tseem ceeb hauv cov txheej txheem metabolic. Ib zaug nyob rau hauv lub plab thaum noj cov zaub mov uas muaj hlau, nws yog absorbed tsuas yog nyob rau hauv cov hnyuv sab sauv.

Tom qab ntawd, ib zaug nyob rau hauv cov hlab ntsha, hlau ua rau tsim cov hemoglobin. Ua tsaug rau cov protein tshwj xeeb no, oxygen molecules raug thauj mus rau tag nrho cov ntaub so ntswg ntawm lub cev. Lwm yam hauj lwm kuj raug muab rau nws:

• Khaus ib feem hauv lub neej ntawm txhua tus tib neeg lub cev.
• Txhawb nqa ntshav.
• Yog ib feem tseem ceeb ntawm cov proteins thiab enzymes.
• Txhawb cov txheej txheem ntawm aerobic metabolism ntawm qib kom zoo.
• Koom nrog cov txheej txheem redox.
• Txhawb kev tawg ntawm cov khoom noj los ntawm peroxidation.

Iron deficiency feem ntau tshwm sim los ntawm poj niam lub cev thaum lub sijhawm yug menyuam. Yog li ntawd, txhua tus poj niam cev xeeb tub yuav tsum paub qhov twg thiab cov zaub mov twg muaj hlau.

Nrog rau qhov tshwm sim ntawm peb lub hlis thib peb, cov kws kho mob feem ntau tau sau cov tshuaj uas muaj hlau rau cov niam txiv uas xav tau los txhawm rau txhawm rau txhawm rau qhov tsis muaj qhov tseem ceeb no.

Ntau yam hlau

Vim tias qhov microelement no ua lub luag haujlwm tseem ceeb rau kev thauj cov pa oxygen, hypoxia feem ntau tshwm sim thaum nws tsis muaj. Nyob rau tib lub sijhawm, kev ua haujlwm ntawm lub cev tiv thaiv kab mob txo qis, raws nraim li kev puas siab puas ntsws tsis muaj zog. Cov tawv nqaij qhuav, nrog rau cov mucous membranes, qaug zog, tawm tsam insomnia tsim.

Yog lawm, thaum nws los txog rau hlau, peb txhais tau tias cov organic teeb meem, tsis yog rau tes los yog dej xeb. Cov tom kawg yog inorganic compounds, uasmuaj kev cuam tshuam rau tib neeg lub cev.

Hais txog cov lus nug ntawm cov khoom noj twg muaj hlau rau hemoglobin, nws tsim nyog sau cia tias nws tuaj yeem yog ob hom:

• Heme kab keeb - yog ib yam khoom ntawm tsiaj keeb kwm. Nws lub npe los ntawm qhov tseeb tias nws yog ib feem ntawm tsiaj hemoglobin. Nyob rau hauv no hais txog, xws li hlau muaj ib tug high degree ntawm digestibility ntawm tib neeg lub cev - mus txog 35%.
• Cov tshuaj tsis yog heme - cov khoom no muaj nyob hauv cov nroj tsuag. Nws digestibility yog twb me ntsis qis - mus txog 20%. Tab sis tib lub sijhawm, qhov no muaj tseeb rau kev noj haus.

Raws li cov zaub mov cog uas muaj hlau, nws raug nquahu kom muab lawv nrog cov zaub mov ntawm tsiaj keeb kwm nrog suav nrog cov vitamins C lossis B12.

Iron Absorption

Yuav kom lub cev pom cov hlau, qhov tseeb ntawm cov kua txiv hmab txiv ntoo yog qhov tseem ceeb. Protein ntawm tsiaj keeb kwm, nrog rau ntau cov kua qaub (ascorbic thiab lwm yam organic analogues) pab txhim kho kev nqus hlau. Vim li no, zaub thiab txiv hmab txiv ntoo nplua nuj nyob hauv cov vitamins C, nrog rau cov organic acids, yog qhov zoo tshaj plaws absorbed los ntawm tib neeg lub cev. Kev nkag siab qhov no tsuas yog ib qho tseem ceeb raws li kev paub cov khoom noj twg muaj hlau. Cov npe khoom yuav muaj raws li hauv qab no.

Tej zaum yuav ua rau muaj kev nkag siab zoo ntawm cov khoom thiab ntau cov carbohydrates yooj yim (lactose, fructose, sorbitol), suav nrog cov amino acids (histidine thiab lysine). Nyob rau tib lub sijhawm, oxalic acid, tanninsntawm qhov tsis sib xws, lawv cuam tshuam qhov nqus ntawm hlau. Hauv lwm lo lus, spinach, sorrel, blueberries tsis tuaj yeem suav tias yog qhov chaw ntawm cov kab no.

Phosphates thiab phytins, uas muaj ntau hauv cov nplej thiab legumes thiab qee yam zaub, tiv thaiv kev nqus hlau. Txawm li cas los xij, yog tias nqaij lossis ntses delicacies ntxiv rau hauv cov ntawv qhia rau cov khoom no, cov txheej txheem no yuav txhim kho.

Ntxiv rau, cov tshuaj yej muaj zog, kas fes, thiab noj fiber ntau, tshwj xeeb tshaj yog bran, tuaj yeem cuam tshuam nrog kev nqus hlau.

Iron intake per day

Raws li peb tam sim no paub, qhov tsis muaj hlau nyob hauv lub cev tuaj yeem ua rau kev tsim cov pa oxygen tshaib plab. Txawm li cas los xij, qhov no tsis yog tag nrho cov npe ntawm cov teeb meem; malfunctions hauv kev ua haujlwm ntawm lub plawv thiab plab hnyuv yuav tsum tau ntxiv ntawm no, tiv thaiv keeb kwm yav dhau los ntawm ntau yam kab mob tshwm sim. Tsis tas li ntawd, nws tsis muaj qhov zoo tshaj plaws ntawm cov thyroid caj pas. Yog li ntawd, ib tug neeg pib uncontrollably nce hnyav, nyob rau hauv uas ib co khoom kuj pab nws. Dab tsi muaj hlau? Cov lus nug zoo li no ib txwm muaj feem cuam tshuam rau qhov xwm txheej zoo li no.

Raws li ib txwm muaj, tib neeg lub cev muaj peb mus rau plaub milligrams ntawm hlau. Tab sis txhua hnub peb poob txog li 1 milligram ntawm qhov muaj txiaj ntsig zoo. Qhov no tshwm sim ib txwm:

• vim daim tawv nqaij sloughing, tawm hws;
• vim los ntshav;
• vim yog genetic predisposition.

Peb txhua tus paub tias muaj kev hloov pauv loj npaum li cas hauv lub cev ntawm tus poj niam cev xeeb tub. Feem ntau ntawm cov hlauyog siv rau txoj kev loj hlob ntawm intrauterine ntawm tus me nyuam (kev tsim cov placenta, cov ntshav liab thiab lwm yam kev xav tau).

cov khoom uas muaj hlau lossis cov vitamin complexes muaj feem xyuam rau cov ntshav ntshav, uas ua rau tus neeg mob tsis txaus siab. Yog li ntawd, txhawm rau kom tsis txhob muaj teeb meem kev noj qab haus huv, nws yog ib qho tsim nyog yuav tsum ua raws li kev noj zaub mov txhua hnub:

• Cov menyuam yaus hnub nyoog qis dua 13 xyoos - 7 txog 10 mg;
• teenagers - rau cov tub 11 mg, rau cov ntxhais 15 mg;
• 8mg txaus rau txiv neej;
• 18 txog 20mg qhia rau cov poj niam;
• poj niam cev xeeb tub yam tsawg 27 mg.

Raws li kev sib deev ncaj ncees, thaum cev xeeb tub thiab pub niam mis, yuav tsum muaj qee yam khoom. Dab tsi yog hlau?

Raws li tau cog lus tseg, tam sim no nws yog lub sijhawm los mus rau hauv qab ntawm qhov teeb meem no. Qhov chaw muaj hlau ntau, tab sis qhov chaw tsis txaus.

Nqe

Tsis muaj qhov tsis ntseeg, nqaij yog cov khoom muaj txiaj ntsig rau ntau tus neeg thoob ntiaj teb. Thaum nws tau noj, ib tug neeg txaus siab rau cov khoom noj khoom haus, tau txais cov khoom noj qab, thiab satiety kav ntev heev. Hais txog cov ntsiab lus hlau, nqaij npuas siab tshwj xeeb tshaj yog muaj nuj nqis, hauv 100 g ntawm cov hlau yog 150% ntawm qhov xav tau txhua hnub.

Raws li txoj cai, deli nqaij yog tsim los ntawm cov nqaij ntshiv ntawm cov tsiaj. Thiab ntawm no cov thawj coj yog tuav los ntawm luav nqaij (ib 100 g ntawm cov khoom - 30% ntawm cov kev cai niaj hnub). Me ntsis hlau yog pom nyob rau hauv veal. Ob leeg nqaij thiabCov nqaij luav tuaj yeem suav tias yog cov khoom noj qab haus huv vim muaj cov roj tsawg thiab cov protein ntau tshaj plaws.

Ntses

Kev noj zaub mov zoo txhais tau hais tias suav nrog cov ntses hauv cov ntawv qhia zaub mov. Feem ntau "ferruginous" cov neeg sawv cev ntawm no fauna:

• perch;
• tuna;
• mackerel;
• pike.

Tsuas yog cov neeg nyob hauv hiav txwv thiab dej yog qhov qis dua hauv kev sib tw:

• pollock;
• liab salmon;
• capelin;
• saury;
• herring;
• scad;
• carp;
• bream;
• zander.

Hais txog cov lus nug ntawm dab tsi muaj hlau, cov khoom teev saum toj no tsis muaj ntau tshaj 1 mg, lossis tsawg dua. Lub peculiarity ntawm cov kab no yog tias nws muaj peev xwm khaws nws cov khoom muaj txiaj ntsig txawm tias thaum kho cua sov thiab kev txuag. Vim li no, cov ntses hauv kaus poom tsis muaj qhov qis dua hauv nws cov txiaj ntsig hauv kev sib piv nrog cov tais diav tshiab tshiab.

zaub zoo

zaub muaj ntau yam txiaj ntsig zoo - vitamins, minerals, fiber. Ntxiv rau, lawv muaj roj tsawg heev. Los ntawm cov zaub, koj tuaj yeem ua zaub mov kub thiab txias delicacies, khoom noj txom ncauj, qab qab thiab tsis muaj dej qab zib. Lawv kuj raug rau s alting, pickling, kaus poom, vim muaj ntau tus niam tsev npaj rau lub caij ntuj no.

Ntxiv rau, zaub muaj ib qho txiaj ntsig tseem ceeb - lawv tuaj yeem noj nyoos. Thiab nrog txhua hom kev kho cua sov, cov ntsiab lus hlau tsis txo qis.

BCov zaub mov twg muaj hlau ntau tshaj? 100 grams ntawm spinach nroj tsuag muaj 3.5 mg. Qhov thib ob kab ntawm qeb yog nyob ntawm asparagus - 2.5 mg. Bronze tuaj yeem muab rau chard thiab qej - 1.7 mg. Hauv feem ntau lwm tus neeg sawv cev ntawm cov nroj tsuag, cov ntsiab lus hlau tsis tshaj 0.8 mg.

Fruit

Leej twg tsis nyiam txiv hmab txiv ntoo uas muaj npe nrog cov txiv hmab txiv ntoo siav? Tau kawg, koj tsis tuaj yeem hais txog lawv tias qhov no yog lub tsev khaws khoom ntawm hlau. Nws qhov siab tshaj plaws concentration:

• 2.5mg hauv txiv apples thiab pears;
• 1.6mg hauv ntshav siab;
• 1mg hauv hnub.

Ntau tus ntseeg tias feem ntau ntawm cov hlau muaj nyob hauv txiv apples, uas txhua tus nyiam. Qhov tseeb, kom ua tiav qhov kev xav tau niaj hnub rau cov kab no, koj yuav tsum noj 40-70 txiv hmab txiv ntoo txhua hnub! Cov txiv apples muaj nuj nqis feem ntau vim tias lawv muaj ntau cov vitamin pawg - B, A, C, K, H, E, P thiab PP, uas tso cai rau lub cev kom nqus tau hlau zoo dua.

Greens

Txuas ntxiv txheeb xyuas qhov twg muaj hlau pom hauv cov zaub mov, ib tus tsis tuaj yeem hais txog zaub ntsuab. Nws yog tsuas yog siv nyob rau hauv ua noj ua haus raws li ib tug seasoning vim cov ntsiab lus ntawm cov roj yam tseem ceeb. Nyob rau tib lub sijhawm, muaj hlau ntau ntawm no.

Kev ntsuas cov ntsiab lus hlau ntawm cov zaub ntsuab yuav zoo li no:

• Bay leaf - 43mg
• Parsley, dill, peppermint - tsis ntau tshaj 6 mg.
• Basil - 3 mg.
• Cilantro, celery - 2 mg.
• Green dos 1 mg.
• Salad - 0.5 mg.

Niam niam nws tus kheej ua kom cov qoob loo ntsuab ntsuabua ke ib daim ntawv organic ntawm hlau nrog vitamin C thiab folic acid los txhawb kev nqus.

Tsuas yog, txhawm rau ua tau raws li qhov xav tau niaj hnub, xav tau tag nrho cov zaub ntsuab.

Cheese

Qee tus neeg nyiam cheese, tab sis cov ntsiab lus hlau ntawm cov khoom noj qab haus huv thiab qab tsis siab (ib 100g):

• Kostroma, Dutch, Poshekhonsky ntau yam - 1 mg.
• Parmesan, Swiss - 0.8 mg.
• Mozzarella, Roquefort - 0.5 mg.

Nrhiav seb cov khoom twg muaj cov vitamin hlau, nws tsim nyog xav tias cov khoom siv tseem ceeb rau kev ua cheese yog mis nyuj. Thiab nws muaj ntau ntawm calcium thiab magnesium. Ntawm ib sab, cov kab no tau txais txiaj ntsig zoo rau tib neeg lub cev, thiab ntawm qhov tod tes, lawv cuam tshuam nrog kev nqus hlau.

Ntawd yog, cheese yuav tsum tsis txhob suav tias yog qhov tseem ceeb. Vim li no, nrog rau qhov tseeb tsis muaj hlau, nws yog qhov zoo dua los ua tib zoo mloog lwm yam khoom. Tsuas yog txaus siab rau qhov saj ntawm cov khoom no.

Nuts

txiv ntseej los ntawm kev ua noj yog dab tsi? Nws yog ib tug edible core surrounded los ntawm ib tug tawv plhaub. Tab sis nyob rau hauv nws yog muab zais ib tug ntau ntawm pab tau kab, nrog rau cov vitamins. Cov neeg sawv cev hauv qab no tsim nyog them rau:

• pistachios - 60 mg (tus thawj coj tsis muaj kev sib cav ntawm tag nrho lwm cov analogues);
• pine txiv ntoo (scientifically cedar ntoo thuv noob) - 5.5mg;
• peanuts - 5mg;
• almonds, cashews - 4 mg;
• hazelnuts - 3 mg;
• walnut - 2mg.

Cov lus nug ntawm cov zaub mov twg muaj ntau cov hlau tshwj xeeb yog tias tus neeg nyiam ua haujlwm lossis kev ua haujlwm yog cuam tshuam nrog hnyav lub cev lossis lub hlwb. Tsis tas li cov lus qhia rau kev siv cov txiv ntoo tuaj yeem suav tias yog ntshav qab zib, ntshav poob loj, ua raws li kev noj zaub mov nruj.

Ntau cov organic "hlau"

Zoo li qhov tsis txaus, qhov ntau ntawm cov hlau kuj tsis ua rau txhua yam zoo, nws tsis yog rau tsis muaj dab tsi uas nws pom zoo kom lo rau lub ntsiab lus kub hauv txhua yam. Feem ntau, ntau dhau ntawm lub cev nrog cov kab no tshwm sim thaum siv cov khoom noj khoom haus.

Thaum muaj hlau ntau hauv lub cev, kev ua haujlwm ntawm ob lub raum, siab, thiab hlwb raug cuam tshuam. Cov tsos mob pom tseeb ntawm nws cov ntsiab lus siab yog yellowing ntawm daim tawv nqaij ntawm ib qho ntxoov ntxoo tsis zoo. Lub siab ua rau loj dua, qhov tsis hnov tsw tshwm sim hauv plab, lub plawv dhia tsis zoo, daim tawv nqaij yog npog nrog pigments. Tsis tas li ntawd xwb, muaj kev ntxhov siab, thiab qab los noj mov, thiab sai sai.