Cov khoom noj uas nce thiab txo cov hlau nqus

Hlau nqus, lub cev tau txais zaub mov txaus hlau ntxhiatxhais tau tias coj thiab siv nws rau cov haujlwm tsim nyog.

Hlau yog ib qho tseem ceeb minerals uas tsim nyog rau kev noj qab haus huv ntawm lub cev. Yog li ntawd, nws yog ib qho tseem ceeb uas koj tau txais txaus los ntawm koj cov khoom noj txhua hnub. Nrog rau cov ntsiab lus hlau ntawm qhov koj noj, ntau npaum li cas ntawm cov hlau koj lub cev absorbs kuj tseem ceeb.

hauv lub cev hlau nqus Thaum nws tshwm sim, nws yog siv los ua ib lub tsev thaiv rau hemoglobin, ib qho protein nyob hauv cov qe ntshav liab uas pab cov pa oxygen.

Hlau kuj yog ib feem ntawm myoglobin, ib qho oxygen cia protein nyob rau hauv cov leeg. Cov pa oxygen no yog siv los tsim cov leeg.

Qhov pom zoo ntau ntawm kev noj cov hlau yog 7-18 mg ib hnub rau cov pej xeem thiab tuaj yeem mus txog 27 grams rau cov poj niam cev xeeb tub.

Hauv cov ntawv no "Dab tsi yog hlau nqus", "cov khoom noj uas ua kom muaj hlau nqus", "cov khoom noj uas txo cov hlau nqus", "kom nce hlau nqus" yuav ua li casKoj yuav raug qhia yam koj xav paub txog cov ncauj lus.

Iron Absorption Disorder thiab Iron Deficiency

hlau tsis muaj peev xwmyog qhov ua rau mob ntshav qab zib ntau tshaj plaws, cuam tshuam txog ib txhiab tus neeg thoob ntiaj teb. Ib tus neeg uas tsis muaj hlau tsis txaus yuav qhia ntau yam tsos mob, suav nrog qaug zog, kiv taub hau, mob taub hau, rhiab heev rau qhov txias, thiab ua tsis taus pa thaum ua haujlwm yooj yim.

Hlau deficiency kuj cuam tshuam rau kev puas hlwb. Hlau deficiency nyob rau hauv thaum yau yog txuam nrog kev txawj ntse.

Cev xeeb tub, hnub nyoog me nyuam, cov tub ntxhais hluas thiab cov poj niam tshwj xeeb tshaj yog muaj kev pheej hmoo rau cov hlau tsis muaj zog.

Qhov no yog vim lawv qhov kev noj haus tsis tau raws li lub cev xav tau ntau ntawm cov hlau. Tsis tas li ntawd, cov neeg tsis noj nqaij thiab vegans feem ntau xav tias yuav ua rau muaj hlau tsis txaus.

Cov khoom noj uas ua rau kom muaj hlau nqus

Hlau los ntawm cov zaub mov tsis absorbed sib npaug hauv lub cev, tab sis qee cov zaub mov tuaj yeem ua rau lub cev nqus tau. Thov cov khoom noj uas ua rau kom muaj hlau nqus;

Cov khoom noj uas muaj vitamin C

Vitamins uas ua rau kom cov hlau nqusIb tug ntawm lawv yog vitamin C.

Yuav ua li cas vitamin C nce hlau nqus?

Heme ntes hlau thiab khaws cia rau hauv daim ntawv uas yooj yim dua los ntawm lub cev. cov khoom noj muaj vitamin C txiv kab ntxwv, cov zaub ntsuab ntsuab tsaus, kua txob, melon thiab txiv pos nphuabtsheb thauj khoom.

Hauv ib txoj kev tshawb fawb, noj 100 mg ntawm vitamin C hlau nqusNws tau pom tias nws nce 67%. Yog li ntawd, thaum koj noj cov zaub mov muaj hlau, haus cov kua txiv citrus lossis noj lwm yam khoom noj uas muaj vitamin C. hlau nqusnce nws.

Cov khoom noj uas muaj vitamin A thiab beta-carotene

vitamin ANws ua lub luag haujlwm tseem ceeb hauv kev saib xyuas kev pom kev noj qab haus huv, pob txha loj hlob thiab kev tiv thaiv kab mob. Beta-carotene yog xim liab-txiv kab ntxwv pom nyob rau hauv cov nroj tsuag thiab txiv hmab txiv ntoo. Nws hloov mus ua vitamin A hauv lub cev.

beta-carotene thiab cov khoom noj zoo ntawm cov vitamin A; carrots, qos yaj ywm qab zib, spinach, kale, zucchini, kua txob liab, apricots, txiv duaj thiab txiv duaj.

Ib txoj kev tshawb fawb ntawm 100 tus neeg tau noj cov zaub mov raws li pom tau tias vitamin A hlau nqusNws tau pom tias mov tau nce 200%, rau cov nplej los ntawm 80% thiab pob kws los ntawm 140%.

Nyob rau hauv tib txoj kev tshawb no, ntxiv beta-carotene rau cov pluas noj nce qhov nqus ntawm mov los ntawm ntau tshaj 300%, thaum qhov nce ntawm cov nplej thiab pob kws yog 180%.

Nqaij, Ntses thiab nqaij qaib

Nqaij, ntses thiab nqaij qaib tsuas yog heme hlau nqusTsis tsuas yog muab hydration, nws kuj pab txhawb kev nqus ntawm daim ntawv tsis-heme.

Cov kev tshawb fawb tau pom tias ntxiv 75 grams ntawm cov nqaij rau ib pluas mov tsis yog heme. hlau nquspom qhov nce ntawm kwv yees li 2,5 npaug.

Raws li kev tshawb fawb pom, 1 gram ntawm nqaij, ntses lossis nqaij qaib tau kwv yees ua kom muaj txiaj ntsig zoo ib yam li 1mg ntawm vitamin C.

Cov khoom noj uas txo cov hlau nqus

Ib yam li qee cov zaub mov nce kev nqus, lwm tus txo cov hlau nqus muaj kev cuam tshuam. Thov cov khoom noj uas inhibit qhov nqus hlau...

Cov khoom noj uas muaj phytate

Phytate los yog phytic acidNws muaj nyob rau hauv cov khoom noj xws li nplej, soy, txiv ntseej, thiab legumes. Txawm tias me me ntawm phytate hlau nqustuaj yeem txo qhov

Hauv ib txoj kev tshawb fawb, ntau npaum li 2 mg ntawm phytate hauv cov khoom noj inhibited hlau nqus los ntawm 18% thaum ntxiv rau cov nplej.

Cov nyhuv tsis zoo ntawm phytate, heme zoo li vitamin C lossis nqaij hlau nqusNws tuaj yeem tiv thaiv tau los ntawm kev noj zaub mov kom nce ntxiv

Cov khoom noj muaj calcium

calciumNws yog ib qho khoom siv tsis tseem ceeb rau cov pob txha noj qab haus huv. Txawm li cas los xij, qee qhov pov thawj hlau nqusqhia tias nws raug thaiv.

Cov kev tshawb fawb tau pom tias ib puas thiab rau caum-tsib mg ntawm calcium los ntawm mis nyuj, cheese, los yog ib qho ntxiv txo kev nqus los ntawm 50-60%.

Ua kom muaj hlau nqus, cov khoom noj uas muaj calcium uas yuav tsum tsis txhob noj nrog cov zaub mov uas muaj hlau. Nyob rau hauv cov ntaub ntawv ntawm cov tshuaj, calcium thiab hlau tshuaj yuav tsum tau noj nyob rau txawv sij hawm ntawm ib hnub, yog hais tias ua tau.

Cov khoom noj uas muaj Polyphenols

Polyphenols; Nws pom muaj ntau yam hauv cov zaub mov thiab dej haus xws li zaub, txiv hmab txiv ntoo, qee cov nplej thiab legumes, tshuaj yej, kas fes, thiab cawv. Kas fes thiab tshuaj yej noj nrog zaub mov muaj cov ntsiab lus polyphenol siab thiab tsis yog heme. hlau nqusdab tsi thaiv.

Hauv ib txoj kev tshawb fawb, haus ib khob tshuaj yej dub nrog ib pluas noj txo kev nqus los ntawm 60-70%. Txawm li cas los xij, qhov txo qis hauv kev nqus tau tsuas yog 20% ​​thaum cov neeg koom haus tshuaj yej ntawm pluas noj.

Txhawm rau tiv thaiv qhov tsis zoo ntawm polyphenols, nws raug nquahu kom haus tshuaj yej lossis kas fes thaum noj mov, tsis yog noj mov.

Yam khoom noj twg muaj hlau?

Tej zaum koj yuav tau hnov ​​​​tias koj tuaj yeem tau txais hlau los ntawm cov nqaij liab, tab sis muaj lwm yam khoom noj uas ib txwm muaj hlau. Hauv cov khoom noj, hlau muaj nyob rau hauv ob hom: heme thiab non-heme hlau.

Qhov chaw ntawm Heme Iron

Heme hlau muaj nyob rau hauv cov khoom noj tsiaj uas muaj hemoglobin, xws li nqaij, ntses, thiab nqaij qaib. Heme hlau yog hom hlau zoo tshaj plaws vim tias 40% ntawm nws yooj yim nqus los ntawm koj lub cev. Cov khoom noj zoo ntawm heme hlau muaj xws li:

- Nqaij nyuj

- Qaib

- Zaub

- Ntses xws li halibut, haddock, hiav txwv bass, salmon los yog tuna

- Plhaub, xws li oysters thiab mussels.

- Cov nqaij liab thiab cov nqaij nruab deg xws li daim siab yog qhov zoo tshwj xeeb.

Tsis-heme Iron Sources

Tsis yog-heme hlau yog feem ntau los ntawm cov nroj tsuag thiab muaj nyob rau hauv cov nplej, zaub thiab zaub mov muaj zog. Ntau cov tshuaj muaj cov hlau tsis muaj heme, nrog rau daim ntawv uas muaj hlau los yog ntxiv rau cov khoom noj muaj zog.

Nws kwv yees tias 85-90% ntawm tag nrho cov hlau tau txais los ntawm daim ntawv tsis-heme thiab 10-15% los ntawm daim ntawv heme. Cov hlau tsis-heme yog nqus los ntawm lub cev hnyav dua li heme hlau.

Qhov zoo ntawm cov hlau tsis muaj hlau muaj xws li:

- Cov zaub mov muaj zog, mov, nplej thiab oats

- Tsaus ntsuab nplooj zaub zoo li spinach thiab kale

- txiv hmab txiv ntoo qhuav xws li raisins

- legumes xws li lentils thiab soybeans

Cov lus qhia kom nce Iron Absorption

Cov lus qhia hauv qab no yuav pab koj ua kom koj cov zaub mov muaj hlau ntau:

Noj cov nqaij liab dawb

Qhov no yog qhov zoo tshaj plaws ntawm yooj yim absorbed heme hlau. Yog tias koj muaj cov hlau tsis txaus, koj tuaj yeem noj nws ob peb zaug hauv ib lub lis piam.

Noj nqaij qaib thiab ntses

Cov no yog qhov zoo ntawm heme hlau.

Siv cov khoom noj uas muaj vitamin C

Vitamin C thiab hlau nqus Muaj kev sib raug zoo ntawm yam nce hlau nqus Noj cov zaub mov uas muaj vitamin C thaum noj mov. Piv txwv li, kua txiv qaub squeezed ntawm nplooj ntsuab yuav ua rau kom nqus tau.

Tsis txhob haus kas fes, tshuaj yej lossis mis nyuj nrog zaub mov

Zam lawv thaum noj mov uas muaj cov khoom noj muaj hlau. Haus kas fes lossis tshuaj yej thaum noj mov.

Xaiv cov khoom noj uas muaj cov hlau tsis muaj heme

Yog tias koj tsis noj nqaij thiab ntses, noj cov zaub mov uas muaj hlau ntau.

Soaking, sprouting thiab fermentation

Soaking, sprouting thiab fermentation ntawm nplej thiab legumes txo tus nqi ntawm ib txwm tshwm sim phytates nyob rau hauv cov zaub mov. hlau nqusnce nws.

Noj cov zaub mov uas muaj lysine

Lizin noj cov zaub mov cog xws li legumes thiab quinoa nplua nuj nyob rau hauv cov amino acid nqusmuaj peev xwm nce nws.

Vim li ntawd;

Hlau yog ib qho tseem ceeb minerals rau kev ua haujlwm ntawm lub cev. Muaj ob hom zaub mov: heme thiab non-heme. Nqaij, ntses thiab nqaij qaib muaj daim ntawv ntawm heme, uas yog yooj yim absorbed los ntawm lub cev.

Tsis yog-heme hlau feem ntau pom muaj nyob rau hauv cov khoom noj cog qoob loo, tab sis daim ntawv no nyuaj rau lub cev nqus.

Koj tuaj yeem ua kom koj lub cev nqus tau los ntawm kev noj zaub mov uas muaj vitamin C, vitamin A, nqaij, ntses thiab nqaij qaib hauv koj cov zaub mov. Ntawm qhov tod tes, cov khoom noj uas muaj phytates, calcium thiab polyphenols, hlau nqustuaj yeem tiv thaiv nws.