John Myers
Hlau yog qhov tseem ceeb rau peb lub cev. Ntawm no koj tuaj yeem paub seb peb noj cov zaub mov uas muaj hlau thiab cov zaub mov twg muaj hlau.
Tej yam uas yuav tsum paub txog hlau
Hlau yog qhov tseem ceeb rau peb vim nws yog lub luag haujlwm tseem ceeb rau kev thauj cov pa oxygen hauv cov ntshav. Cov kab mob khi cov pa oxygen uas tau txais los ntawm lub ntsws mus rau cov qe ntshav liab. Yog li ntawd, peb lub cev tau txais cov pa oxygen. Cov kab hauv qab no txhawb nqa peb lub cev hauv kev tsim ntawm tes, ntxiv dag zog rau peb lub cev tiv thaiv kab mob, thiab tawm tsam kev kis kab mob, thiab lwm yam. Yog li ntawd, koj yuav tsum xyuam xim rau cov khoom noj uas muaj hlau.
Hlau xav tau thiab tsis muaj hlau
Hlau yog ntau yam txuj ci thiab qhov tseem ceeb rau peb lub cev. Hmoov tsis zoo, peb lub cev tsis tuaj yeem tsim nws tus kheej. Peb muab tso rau hauv peb lub cev nrog zaub mov. Txawm li cas los xij, peb lub cev tsuas tuaj yeem nqus tau li ntawm 5% thiab 15% ntawm cov hlau nkag. Yog li ntawd, nws yog ib qho tseem ceeb kom paub meej tias cov khoom noj uas koj noj yog nplua nuj nyob rau hauv hlau thaum nws los txog rau kev noj haus. Txawm li cas los xij, qhov xav tau hlau tsis yog tib yam rau txhua tus. Kev pom zoo yog muab lub cev nrog cov nyiaj hauv qab no hauv ib hnub, nyob ntawm hnub nyoog thiab poj niam txiv neej:
- Cov me nyuam mos thiab cov me nyuam mus txog 10 xyoo = ntawm 0.5 mg thiab 10 mg
- Cov tub hluas los ntawm 10 xyoo mus rau 19 xyoo = 12 mg
- Txiv neej = 10 mg
- Cov ntxhais los ntawm 10 xyoo thiab cov poj niam = 15 mg
- Cov poj niam cev xeeb tub = 30 mg
- Cov poj niam tom qab yug me nyuam = 20 mg
- Txiv neej thiab poj niam tshaj 50 xyoo = 10 mg
Lus Cim: Cov neeg tsis noj nqaij, cov neeg tsis noj nqaij, cov neeg ncaws pob, cov neeg pub ntshav, thiab lwm tus neeg uas tau poob ntshav (kev phais, kev coj khaub ncaws hnyav) muaj kev xav tau hlau ntxiv.
Hlau deficiency hem yog tias peb cov zaub mov tsis sib npaug thiab nplua nuj nyob hauv hlau. Cov tsos mob tseem ceeb ntawm qhov no yog kev qaug zog tas li. Peb xav tias tsis muaj zog thiab qaug zog. Lwm cov tsos mob muaj xws li kev pw tsaug zog tsis zoo, mob taub hau, nyuaj rau kev xav, teeb meem hauv lub cev, thiab ua rau muaj kev kis kab mob ntau ntxiv. Hauv cov xwm txheej hnyav, qhov tsis muaj hlau yuav ua rau muaj ntshav tsis txaus. Tom qab ntawd lub cev tsis muaj oxygen txaus lawm. Nyob rau hauv cov ntaub ntawv ntawm lub sij hawm ntev anemia, muaj kev pheej hmoo ntawm plawv insufficiency, ntev anemia tuaj yeem ua rau tuag taus. Kev kuaj ntshav los ntawm tus kws kho mob tuaj yeem muab cov ntaub ntawv hais txog ntshav ntshav.
Cov pab pawg txaus ntshai rau cov tsis muaj hlau muaj xws li:
- loj hlob cov me nyuam thiab cov tub ntxhais hluas
- mob ntev nrog o
- Cov neeg mob tom qab kev phais vim ntshav poob
- Cov ntshav pub ntshav vim ntshav poob
- cov neeg laus muaj kab mob
Kev noj zaub mov muaj hlau
Nrog kev noj zaub mov kom zoo, koj npog koj lub cev qhov xav tau hlau. Koj tuaj yeem ua tiav qhov kev nqus hlau zoo los ntawm kev sib txuas cov tsiaj thiab zaub hlau. Peb lub cev siv cov hlau uas muaj nyob rau hauv cov nqaij peb zaug zoo dua li cov khoom noj los ntawm cov nroj tsuag. Ntau cov khoom noj uas muaj hlau ntau txhawb kev nqus hlau. Khoom noj khoom haus thiab dej haus nplua nuj nyob rau hauv vitamin C, xws li txiv hmab txiv ntoo, zaub, thiab kua txiv hmab txiv ntoo, kuj txhawb kev nqus thiab siv. Tab sis qee cov zaub mov cuam tshuam ib leeg kom tsis txhob nqus hlau. Cov zaub mov tsis tsim nyog rau kev nqus hlau muaj ntau ntawm calcium, phosphate, phytate, oxalic acid, lossis polyphenols.
Cov khoom noj tsis haum yog:
- cov khoom noj uas muaj calcium: mis nyuj, khoom noj siv mis, qe khoom
- Cov khoom noj uas muaj phosphate: kua, cola, txiv qaub, ua cheese
- Cov khoom noj uas muaj phytates: cov khoom lag luam nplej, pob kws, cov khoom soy, nplej, legumes, tag nrho cov khoom nplej
- Cov khoom noj uas muaj oxalic acid: spinach, chard, rhubarb, cocoa, tsaus chocolate
- Cov khoom noj uas muaj polyphenols / tannins: dub tshuaj yej, tshuaj yej ntsuab, kas fes, liab cawu cub, kua txiv hmab txiv ntoo, spinach, thiab millet.
Cov npe hauv qab no muab koj cov ntsiab lus ntawm cov khoom noj uas tshwj xeeb yog nplua nuj nyob hauv hlau.
haus
- Ferrous Juices - Cov kua txiv hmab txiv ntoo uas txhawb kev nqus hlau
- carrots - txiv apples
- Dub currant - strawberry
- Liab currant - buckthorn
- Blackberry - Txiv kab ntxwv
Nqaij thiab hnyuv ntxwm
Cov ntsiab lus hlau rau 100 g
- Duck siab 30 mg
- nqaij npuas siab 18 mg
- Lub cev hnyav 7.9 mg
- daim siab sausages 5.3 mg
- Dub pudding 30 mg
- Nqaij npuas raum 10 mg
- Nqaij nyuj 10 mg
- Yog '4.5 mg
- Roe deer 3 mg
- Yog '2.7 mg
- Nqaij nyuj 2.6 mg
- qog 1.9mg
- Nqaij qaib 1.6 mg
Ntses Thiab Hiav Txwv
Cov ntsiab lus hlau rau 100 g
- Oyst 7 mg
- 6.7 mg
- dej hiav txwv cw 5 mg
- Cov roj sardines 2.5 mg
- Herring 1.1 mg
- 0.9 mg po
- Cod 0.5 mg
- Yog '0.7 mg
Zaub, legumes, txuj lom
Cov ntsiab lus hlau rau 100 g
- Cardamom 100 mg
- qhuav parsley 97.8 mg
- qw 87.5
- Licorice 41.1 mg
- cinnamon 38.1 mg
- Soybeans 9 mg
- Rosemary 8.5 mg
- Raum taum 8.2 mg
- Basil yog 7.3 mg
- taum 7 mg
- Chanterelles 6.5 mg
- Yog '6.2 mg
- Dill 5.5 mg
- Thyme 5 mg
- Spinach 3.4 mg
- Yog '2.1 mg
- Asparagus 2.1 mg
- lamb's lettuce 2 mg
- Peas 1.5 mg
- Arugula 1.5 mg
- Beetroot yog 0.8 mg
- Qos yaj ywm 0.3 mg
- yog '0.3 mg
Txiv hmab txiv ntoo
Cov ntsiab lus hlau rau 100 g
- Raisins 1.9 mg
- Dub currants 1.3 mg
- Liab currants 1.2 mg
- Raspberries 1 mg
- noj 1mg
- Gooseberries 0.6 mg
- Txiv qaub 0.6 mg
- Blueberries 0.5 mg
- Blackberries 0.6 mg
- Avocado 0.6 mg
- Strawberries 0.4 mg
- Persimmon 0.4 mg
- Cherry yog 0.3 mg
- Kiwi 0.3 mg
- Peaches 0.3 mg
- Txiv tsawb 0.3 mg
- Rhubarb 0.2 mg
- Txiv kab ntxwv 0.2 mg
- txiv apples 0.1 mg
Lus Cim: Cov txiv hmab txiv ntoo qhuav muaj hlau ntau dua li cov tshiab.
Cereals, cereal khoom, mov, pasta
Cov ntsiab lus hlau rau 100 g
- Nplej Bran 16 mg
- Sesame 10 mg
- zib 9mg
- Amaranth 9 mg
- Flaxseed 8.2 mg
- Quinoa 8 mg
- Nplej kab mob 7.5 mg
- qog 6mg
- ua 4.4mg
- Oatmeal 4.3 mg yog '
- ntsuab spelled grain 4 mg
- Cov nplej nplej tag nrho 3.8 mg
- 3.6mg
- qhob cij dawb 3.6 mg
- Buckwheat 3.5 mg
- Brown mov 3.2 mg
- Rice parboiled 2.9 mg
- Rye qhob cij 2.8 mg
- Rye hmoov 2.5 mg
- Wholemeal qhob cij 2 mg
- Cov hmoov nplej 1.2 mg
- Nplej semolina 1.1 mg
Txiv ntseej thiab Kernels
Cov ntsiab lus hlau rau 100 g
- Cov noob taub dag 12.1 mg
- Pistachios 7 mg
- Cashew ceev 6.7 mg
- Pine txiv ntseej 5.5 mg
- Sunflower noob 5.3 mg
- Hazelnuts 4.7 mg
- Almonds 4.2 mg
- Desiccated txiv maj phaub 3.5 mg
- walnuts 2.9 mg ib
- Peanut 2.4 mg
- Brazil txiv ntseej 2.4 mg
- txiv ntseej 1.7 mg
Mis, khoom noj siv mis, qe
Cov ntsiab lus hlau rau 100 g
- qe yolk 7.2 mg
- yog '1.2 mg
- Yog '0.6 mg
- yog '0.5 mg
- Low-fat quark 0.4 mg
- Yog '0.3 mg
- Sliced cheese 0.3 mg
- Mos cheese 0.2 mg
- Yogurt 0.1 mg
