Yuav ua li cas cov zaub mov muaj tej hlau?

Koj muaj nkig rau tes thiab cov plaub hau? Koj yog txias thiab tsis tau sov thaum lwm tshav kub? Sai sai tau nkees thiab lossi xav mus pw tsaug zog? Tej zaum koj muaj hlau tsis muaj peev xwm anemia. Ua ib daim ntawv teev txog dab tsi cov zaub mov muaj hlau, xws li lawv nyob rau hauv cov khoom noj, thiab koj tus mob yuav zoo.

Risk pab pawg neeg hlau tsis muaj peev xwm anemia:

• Cev xeeb tub poj niam;

• loj hlob sai me nyuam mus txog rau 5 xyoos;

• vegetarians;

• Cov neeg uas poob rau lawv cov physique ib tug ntau ntawm cov ntshav yog vim li cas (piv txwv li, nyob rau hauv ib co kab mob ntawm lub plab thiab / los yog cov hnyuv, nrog hnyav ua poj niam nyob rau hauv cov poj niam, thiab lwm yam ...);

• cov hluas.

Tsis yog txhua tus paub hais tias cov khoom muaj hlau, heme thiab uas tsis yog-heme. Rau noj qab nyob zoo thiab kev mob zoo heev ntawm cov plaub hau thiab rau tes txiv neej yuav tsum ob leeg xaiv ib qho tseem ceeb lub caij. Tsob nroj khoom noj muaj iron uas tsis yog-heme, tsiaj - heme.

Thov nco ntsoov tias ib txhia khoom noj uas muaj iron txaus qhov ntau, tseem muaj kev txwv kev vam meej. Thiab tag nrho vim hais tias lawv yog nyob rau tib lub sij hawm nrog hlau los yog poov hlau muaj xws li phytates - tebchaw los yog hais tias tiv thaiv kom txhob nqus ntawm lub cev ntawm ntau-uas yuav tsum tau tshuaj. Piv txwv li, spinach, qe thiab mis nyuj haus yog xws li khoom. Nws yog yog li ntawd ib qho tseem ceeb tsis tsuas mus rau muaj xws li nyob rau hauv cov khoom noj ntawm cov khoom noj uas muaj iron, tab sis kuj paub yuav ua li cas siv lawv.

Txhawb lub haum ntawm hlau:

• systematic kom tsawg ntawm cov vitamin C;

• kev siv ntawm cov nqaij thiab cov ntses.

Yog vim li cas rau cov hluav ntawm hlau haum:

• ua noj ua haus thiab noj mov ntawm cereals thiab legumes tsis ntev soaking;

• haus ntawm cov khoom noj uas muaj kua protein;

• tau ntawm kas fes, tshuaj yej (tshwj xeeb tshaj yog nrog mint los yog chamomile), wine vim lub polyphenols uas lawv muaj (lawv tsis ntxim yog neutralized los ntawm vitamin C nyob rau hauv nws cov systematic nkag).

Ib tug luv luv daim ntawv teev. Yuav ua li cas cov zaub mov muaj ib tug ntau ntawm cov hlau:

• legumes;

• zaub ntsuab pom;

• nqaij liab;

• iron cereals (los ntawm txoj kev, noj tshais cereals kuj zwm rau lawv);

• ceev;

• Cov khob cij, bran thiab dub ntau ntau yam;

• txiv lws suav;

• Nqaij qaib;

• ntses;

• Cov paj noob hlis noob;

• nqaij npuas;

• taub dag noob;

• txiv moj mab thiab kua txiv;

• Qaug txiv hmab txiv ntoo;

• nqaij ntses nyoo.

Thov nco ntsoov tias cov tsiaj tej khoom noj muaj iron, feem ntau siab digestible. Yuav kom leej - ntawm qhov kev txiav txim ntawm 20%. Whereas ntawm tsob nroj cov khoom nyob rau hauv lub cev tau txais tsawg tshaj li 5% ntawm cov uas tsis yog-heme hlau.

Pom variant rau tib neeg cov zaub mov adhering ib pa txoj kev, mus soj ntsuam cov khoom piv ntawm 3: 1. Ib tug loj pes tsawg tus qhia cov khoom ntawm tsiaj keeb kwm. Qhov no yog qhov pom nqi koj tshuav ntawm siv cov khoom yuav ua rau kom cov stabilization ntawm lub hauv nruab nrog cev, tom tsim rog thiab tib neeg lub zog.

Yog hais tias thaum lub sij hawm tom qab txoj kev kho lub hwj chim ntawm txoj kev tsim tsis tshwm sim, nws yog ib tug loj vim li cas mus nrhiav kev pab. Cov kws kho mob yuav txiav txim seb tau cov kab mob thiab dietician yuav xaiv ib tug tshwj xeeb variant ntawm ib tug kuas noj.