Nyob rau hauv uas txiv hmab txiv ntoo yog cov feem ntau cov iron? Cov zaub twg nplua nuj nyob hauv cov hlau?

Qee qhov haujlwm ntawm tus kabmob, nrog rau cov txheej txheem metabolic, yog tsis muaj peev xwm ua tau xws li ib qho tseem ceeb thiab tseem ceeb tshuaj raws li hlau, nyob rau hauv hemoglobin. Nws tso cai rau koj kom sai sai rau txhua lub cell ntawm peb lub cev nrog cov pa thiab muab xa mus rau tag nrho cov hauv nruab nrog cev. Tus nqi hluav taws txaus txaus yuav ua rau muaj kev nyuab siab thiab kev nyuab siab, txhawb kev tiv thaiv. Deficiency ntawm Fe ua rau anemia thiab lwm yam teeb meem kev noj qab haus huv. Yog xav tau txhua txhua hnub, yuav tsum tau noj cov zaub mov, tab sis rau qhov no koj yuav tsum paub, piv txwv li, hom txiv hmab txiv ntoo yog cov hlau tshaj, seb nws yog zaub thiab lwm yam khoom.

Dab tsi ntawm hlau yog muaj?

Hlau tau faib ua ob hom: heme thiab non-heme. Nyob rau hauv rooj plaub thawj zaug, peb txhais tau tias cov keeb tshuaj muaj nyob hauv cov khoom noj tsiaj. Ib tug piv txwv yog nqaij, ntses thiab nqaij qaib. Nyob rau hauv rooj plaub thib ob, hlau yuav tsum muaj cov zaub thiab txiv hmab txiv ntoo uas muaj coob tus neeg nyiam.

Qhov txawv ntawm qhov thib ob thiab thib ob cov lus dag nyob rau hauv cov degree ntawm assimilation ntawm xws li ib qho tseem ceeb lub tseem ceeb rau peb lub neej raws li Fe. Rau kev sib piv: thaum siv cov khoom uas muaj cov kab npab iron hauv kev haum yog li 15-35%, ntawm non-heme - 2-20%.

Cov nqaij twg muaj hlau?

Yuav kom nkag siab tau ntawm nws tus kheej cov khoom noj khoom haus, koj yuav tsum tuaj nqa cov kev cai tsim nyog. Ntawm no yog ib co qauv hlau-nplua nuj zaub mov (hauv daim ntawv teev yog sab laug mus rau yooj yim rau koj):

• Calf daim siab (rau 100 g. Cov nqaij zoo li 14 mg ntawm Fe);
• Nqaij npuas dej (100 g muaj 12 mg ntawm hlau);
• Nqaij qaib (nyob rau hauv lub xyoo ntawm 100 - 8.6 mg);
• Nqaij nplooj siab (hauv 100 g - 5.7 mg);
• Nqaij nyug nqaij nyug (3.2 mg.);
• Cov mis nyuj (2.3 mg);
• Qaib ntxhw (1.8 mg);
• Nqaij npuas nqaij (1.5 mg).

Nws yog noteworthy tias lub darker lub nqaij, qhov ntau dua qhov feem pua ntawm cov hlau nws muaj. Yog li, cov nqaij qaib fillet tsaus yuav muaj 1.4 mg ntawm Fe, thiab lub teeb tsuas 1 mg. Koj puas hnov qhov txawv?

Puas muaj hlau nyob rau hauv cov nqaij nruab deg?

Muaj ntau cov khoom muaj hlau muaj nyob hauv cov nqaij nruab deg thiab cov ntses. Nyob rau hauv kev, ib qho loj npaum li cas ntawm ib qho tshuaj keeb yog tam sim no nyob rau hauv mollusks. Ntawm qhov chaw thib ob raws li cov taub ntim ntawm Fe yog cov qwj nplais nrog lawv cov 6.8 mg, ntawm qhov peb - cov pob zeb (5.7 mg), nyob rau plaub - sardines hauv ib lub hlau tuaj yeem (txog 2.9 mg), nyob rau hauv tsib - shrimps thiab cov pob zeb me me , 7 mg, thiab nyob rau hauv lub thib rau - cov kaus poom tuna - 1.4 mg. Ib feem me me ntawm cov hlau yog nyob rau hauv zoo-salted herring, mackerel, lwm hom ntses.

Cov lus: cov ntsiab lus hlau hauv cov khoom noj

Ntxiv nrog rau nqaij nruab deg thiab nqaij, cov hlau yog nyob hauv cov qe. Tag nrho cov ntsiab lus hauv lawv yog li 2.5 mg. Qhia cov tshuaj no hauv feem ntau ceev. Piv txwv li, nyob rau hauv pistachios muaj tsawg tshaj 4.8 mg.

Nyob rau hauv hazelnuts yog mus txog 3.2 mg, nyob rau hauv raw peanuts - 4.6 mg, nyob rau hauv almonds me ntsis tsawg dua - 4.2 mg, thiab nyob rau hauv cashew thiab Walnut kernels - 3.8 thiab 3.6 mg feem. Pine neeg rau yuav tsis khav ntawm ib theem siab ntawm cov hlau. Nyob rau hauv lawv nws tsuas yog 3 mg. Tag nrho cov no yog muaj nyob rau txhua yam khoom, uas muaj hlau. Nyob rau hauv cov khoom uas feem ntau Fe yog, peb yuav qhia ntxiv.

Muaj Fe nyob rau hauv cov taub taub dag (14 mg) thiab cov paj noob hlis (6.8 mg). Thiab hauv cov suab thaj nws yog 14.6 mg. Lub xub ntiag ntawm hlau tau pom nyob rau hauv lub chaw muag tshuaj hematogen - 4 mg. Nws yog ib tug qab qab phaj nrog slices, reminiscent ntawm saj ntawm toffee. Anemic anemia kuj muaj nyob rau hauv cov khoom nram qab no:

• Cheese (hauv Swiss yog 19 mg);
• Mis nyuj (0.1 mg);
• Nqaij thiab hnyuv ntxwm (1.9-1.7 mg);
• Ntses caviar (1.8 mg);
• Macaroni thiab cov khoom noj khoom haus (1,2-3,9 mg);
• Zib ntab (1.1 mg);
• Dawb fungi (35 mg);
• Tsev cheese (0.4 mg);
• Buckwheat porridge (8.3 mg);
• Brewer lub poov xab (18.1 mg);
• Cocoa (12.5 mg);
• Butter (0.1 mg);
• Hmoov, lwm yam zoo li

Ntawm no yog ib qho piv txwv (hlau cov ntsiab lus hauv khoom noj khoom haus):

Heev melasses cov ntsiab lus ntawm no keeb tshuaj yog suab thaj (txog li 21.5 mg). Ib daim ntawv teev cov keeb kwm muaj nyob rau hauv hiav txwv kale (16 mg).

Yuav ua li cas txiv hmab txiv ntoo thiab berries muaj hlau?

From berries muaj Fe, tej zaum, koj muaj peev xwm qhia qhov txawv blueberries. Nws muaj ib tug remarkably loj npaum li cas ntawm cov aforementioned caij (7 mg). Nyob rau hauv dub currant, nws yog tsawg dua - 5.2 mg, raspberry - mus rau 1.7 mg. Yog hais tias peb tham txog txiv hmab txiv ntoo, ces peaches muaj nyob rau hauv lawv tus kheej - 4.1 mg, apples - 2.2 mg, thiab bananas - 0.8 mg.

Raws li koj tau pom, thaum teb cov lus nug, nyob rau hauv uas txiv hmab txiv ntoo yog cov feem ntau cov hlau, koj muaj peev xwm xaiv yam tshiab thiab muaj kua txiv paug. Tsis tas li ntawd, nws yog ib qhov tseem ceeb kom noj tsis tsuas txiv hmab txiv ntoo tshiab, tab sis kuj tseem haus dej kua txiv, compotes thiab txiv hmab txiv ntoo haus tau npaj los ntawm lawv. Yog li, plum kua txiv yog suav tias yog tus sawv cev feem ntau ntawm cov npoj yaig. Ib khob ntawm no tuab thiab qaub dej yuav xa tsawg kawg yog 2.9 mg ntawm hlau rau koj lub cev. Nyob rau hauv pomegranate kua txiv, Fe yog me ntsis tsawg - 0.1 mg.

Hauv cov txiv hmab txiv ntoo qhuav yog iron?

Nug cov lus nug, hom txiv hmab txiv ntoo yog hom hlau tshaj, tsis txhob hnov qab txog cov txiv hmab txiv ntoo qhuav. Piv txwv li, 4.7 mg ntawm no keeb kwm muaj nyob hauv qaug qoob loo, 0.4 - hauv daim duab, dawb raisins - 3.8 mg, hauv cov av txiv hmab txiv ntoo qhuav - 15 mg, txiv pears thiab prunes - 13 mg. Thiaj li, cov ntaub ntawv rau tus nqi ntawm Fe yog txiv ntseej qhuav.

Legumes thiab hlau

Cov thawj coj dhau ib qho hlau loj, ntawm chav kawm, yog legumes. Piv txwv li, cov ntsiab lus kwv yees ntawm ib qho tshuaj hauv cov txiv ntseej ntsuab yog 6.8 mg, thiab tshiab - 7 mg. Taum thiab taum tuaj yeem raug pom txog 5.5-5.9 mg ntawm Fe. Cov champion ntawm legumes lentil, muaj txog li 11.8 mg ntawm keeb.

Cov zaub twg muaj hlau?

Tsis paub dab tsi txiv ntoo lossis zaub ntau dua hlau? Peb yuav pab koj to taub qhov no. Yog hais tias nws yog ib lo lus nug ntawm zaub, ntawm no nws yog ib qhov tsim nyog yuav tsum tau them sai sai rau lawv cov nplooj cov tsiaj muaj peev xwm ntawm cov khoom ntsuab tsaus ntsuab. Rau tej nroj tsuag yuav tsum muaj cov zaub nram qab no:

• Spinach (muaj 3.6 mg ntawm hlau);
• Cauliflower (txog 1.4 mg);
• Suav thiab Zaub pob kws chiv (muaj 1.3 mg);
• Chard (3.1 mg);
• Broccoli (1.2 mg);
• Parsley (5.8 mg);
• Celery (1.3 mg);
• Sab saum toj ntawm turnips (1.1 mg).

Zoo li, nyob rau hauv sauerkraut tseem muaj txog li 1.7 mg ntawm hlau. Muaj no yog tsim nyog cov tshuaj hauv cov qos yaj ywm kib (1.2 mg). Tab sis yog hais tias nws yog siav, cov ntsiab lus Fe yuav txo thiab ntau npaum li 0.8 mg. Parsley yog thawj coj ntawm nplooj zaub, thiab lwm cov neeg sawv cev ntawm tsev neeg - sauerkraut.

Qhov twg iron ntau tshaj qhov twg?

Nyob rau hauv thawj qhov chaw nyob rau hauv cov nqe lus ntawm tus nqi ntawm hlau yog tus thawj coj ntawm taum. Hauv qee yam ntawm nws cov ntaub ntawv tuaj yeem muaj txog li 71 mg. Nyob rau hauv ob qhov chaw hazelnuts thiab muab tshuaj txhuam (51 thiab 50.1 mg). Nyob rau hauv peb qhov chaw oat flakes (45 mg). On thib plaub - cheese, npaj los ntawm skim mis nyuj (37 mg). On thib tsib - tshiab nceb (35 mg). Rau lub thib rau - hom qoob mog (31 mg). Nyob rau xya - nqaij npuas siab (29.7 mg).

Tam sim no koj paub tias cov txiv hmab txiv ntoo feem ntau yog dab tsi. Peb kuj tau xaiv cov zaub thiab lwm yam khoom siv uas yog qhov tsim nyog thiab tsis muaj qhov tseeb.