Iron-muaj zaub mov

Hlau - nws yog heev ib qho tseem ceeb qhov cim tseg mineral uas yuav pab thauj oxygen mus rau cov ntaub so ntswg (hlwb) ntawm ib tug kab mob. Rau lub qub neej neeg yuav tsum tau 1.5 mg ntawm hlau ib hnub twg, tab sis xav tias tias cov nkag absorbed xwb 10% ntawm cov khoom, lub hnub noj tus nqi yog 15 mg. Cov nyiaj no ntawm cov kab keeb yuav tsum tau los ntawm kev noj hlau-muaj khoom, uas yog yuav luag ib txwm nyob rau peb lub rooj. Qhov loj tshaj plaws - nco ntsoov tias tsis muaj (thiab overabundance) ntawm hlau nyob rau hauv lub cev ua rau yus undesirable txim.

Hlau khoom

Hlau los ntawm cov tsiaj tej khoom noj zom yooj yim dua. Tshwj xeeb tshaj yog nplua nuj nyob rau hauv no kab keeb nqaij thiab offal: siab, ob lub raum thiab lub ntsws. nyeem txaus cw, shellfish thiab caviar hlau nqaij ntses nyoo. Hlau tsob nroj yog assimilated ntau mob heev ntxiv dua ib tug tsiaj, tab sis cov no hlau-muaj cov khoom uas pab tau ntau nyob rau hauv view ntawm lawv cov ntsiab lus ntawm cov vitamins ntawm lwm pab pawg neeg:

• Coj noj coj ua ntawm cov nroj khoom noj nplua nuj nyob rau hauv hlau, nyob dawb nceb (ob tshiab thiab qhuav). Tu siab, lawv yuav tsis tau ntshai li khoom rau cov me nyuam, raws li cov me nyuam txoj kev digestive system 5-7 xyoo yog tsis muaj peev xwm zom cov nceb, yam tsawg kawg yog rau qhov zoo ntawm lub cev.
• Nyob rau hauv ob qhov chaw yog legumes: taum, lentils, taum mog, taum - heev hearty thiab pheej yig hlau cov khoom. Rau cev xeeb tub cov poj niam, lawv tsis mus rau lub txwv daim ntawv teev, tshwj xeeb yog nyob rau hauv lub thib peb peb lub hlis, raws li lawv pab txhawb kom muaj ntev li gassing.
• Ntawm cov txiv hmab txiv ntoo thiab zaub hlau khoom - yog apples, txiv duaj, txiv tsawb, apricots, qos yaj ywm, carrots, zaub paj, spinach.
• Cov berries thiab ceev - walnuts thiab almonds, txiv pos nphuab, blueberries thiab raspberries.
• Thiab feem ntau cov hlau nplua nuj cereals yog buckwheat thiab hom qoob mog.

  Hlau cov ntsiab lus, cov khoom no yuav kwv yees li paub qhov txawv ntawm cov hauv qab no pab pawg (mg ib 100 g.):

• 35 mg - dawb qhuav nceb;
• 20-10 mg - nqaij npuas daim siab, lub ntsws, zib suab thaj, Brewer lub poov xab, seaweed, cov noob taub dag, cocoa, lentils, noob hnav;
• 10-5 mg - siab (nyuj, nqaij qaib), nkaub qe, nqaij qaib lub plawv lus (nqaij npuas, nqaij nyuj);
• 5-1 mg - luav nqaij, nqaij qaib, nqaij npuas, yaj, nyuj, buckwheat, quail qe, taum mog, caviar dub, blueberries, muab tshuaj txhuam, taum, tshiab nceb, currants, taum, apricots, almonds, txiv duaj, rye cij, raisins, spinach, walnuts, pob kws, apples, raspberries;
• mus rau 1 mg - carrots, txiv tsawb, qos yaj ywm.

  assimilation ntawm hlau los ntawm lub cev

  Hlau tawm los ntawm kev siv ntawm cov khoom, thiab tsis yog ib tug vitamin-mineral ceg, yog ib qho tseem ceeb rau koj nco ntsoov cov nram qab no:

1. Vitamin C thiab B12 txhawb sai haum ntawm hlau. Yog li ntawd sim xaiv qhov yog thaum lawv tseem ntawm cov khoom. Piv txwv li, yog tias ib tug txiv hmab txiv ntoo nyias, ces nyob rau hauv tas li ntawd mus tsawb thiab apples muab nws txiv kab ntxwv los yog txiv kab ntxwv soob, thiab cov nqaij yog zoo dua mus txuas nrog zaub, xws li kua txob los yog paj.
2. Calcium cheeb hlau haum, yog li ntawd tsis txhob noj hlau-muaj khoom noj uas muaj protein (cheese, qaub cream los yog mis nyuj).
3. Cov khoom uas muaj tannins (liab caw, tshuaj yej los yog kasfes) tsis txhob ua rau kom lub teb thiab yog hlau haum.