Raws li txoj cai, cov khoom hlau uas muaj hlau ua tau pib nyiam cov neeg tam sim ntawd tom qab lawv kuaj ntshav nrog ntshav . Nws yog tsim nyog hais tias tsis muaj hlau nyob hauv lub cev, tag nrho tshuav ntawm cov tshuaj muaj kev cuam tshuam, thiab ntxiv rau cov kev mob tshwm sim ib txwm ntawm cov deficiency ntawm iron, muaj lwm yam tsis kaj siab ntxiv. Yog li, piv txwv li, ib tus neeg uas muaj ntshav qab zib tsis tuaj yeem siv phaus, vim tias thaum tsis muaj ntau txaus rau txhua yam, qhov tshwm sim tsim nyog hauv lub cev tsis muaj chaw. Los ntawm tsab xov xwm no koj yuav kawm txog cov khoom noj uas muaj hlau-muaj.
Hlau cov khoom nyob rau hauv anemia
Txhua hnub tib neeg xav tau hlau yog 20 mg, thiab rau cov poj niam cev xeeb tub, txawm ntau tshaj - 30 mg. Nws yog tsim nyog sau cia tias thaum lub sijhawm tseem ceeb lub cev lub cev poob ntau hlau, nyob rau hauv kev txuas nrog uas yog tseem pom zoo kom muaj kev noj qab haus huv ntawm nws rau khoom noj khoom haus.
Feem ntau cov neeg uas muaj hlau deficiency raug kev txom nyem los ntawm cov hlau deficiency, uas tsis kam noj nqaij, vim hais tias nws yog qhov chaw ruaj khov ntau tshaj plaws hauv lub cev. Txawm li cas los, tej zaum yuav muaj ntau yam rau qhov no, thiab tsis tas lawv yuav daws tau los ntawm kev hloov rau koj lub tshuab raj.
Nyob rau hauv cov ntaub ntawv koj muaj ib tug heev tsis muaj hlau, nws yog zoo dua tsis mus sim nrog cov khoom, tab sis mus rau lub tsev muag tshuaj thiab yuav ib tug zoo hlau npaj. Tshwj xeeb tshaj yog tias qhov no yog qhov koj pom zoo rau tus kws kho mob ua. Yog li koj tuaj yeem pab koj lub cev sai, thiab tom qab ntawd tswj xyuas koj tus mob tau nrog kev pab ntawm cov khoom.
Hlau-muaj khoom
Yog li, cia peb xav txog yam koj yuav tsum tau muaj nyob rau hauv koj qhov kev noj haus txhua hnub kom daws tau cov hlau deficiency thiab txhim kho koj txoj kev noj qab haus huv. Daim ntawv teev cov khoom hlau uas muaj hlau:
- Nqaij cov nqaij : cov nqaij qaib dawb, ntses, nqaij qaib, raug tua (raum, plawv, nplaig).
- Caj pas : buckwheat.
- Zaub : txiv lws suav, cov tub ntxhais hluas ci qos yaj ywm (nrog tev), tej zaub ntsuab, taub dag, beet, dos.
- Greenery : spinach, watercress, parsley.
- Legumes : lentils, taum thiab peas.
- Berries : strawberries / strawberries, cranberries, dub currants, blueberries (tej yam berries yuav consumed tom qab khov).
- Txiv hmab txiv ntoo : txiv apples, pears, peaches, persimmons, plums, bananas, pomegranates, apricots (nyob rau hauv lub caij ntuj no - qhuav apricots).
- Khoom qab zib : iab chocolate, dried txiv hmab txiv ntoo, hematogen .
- Tej kua txiv hmab txiv ntoo : pomegranate, beetroot, zaub ntug hauv paus, kua (tshwj xeeb nrog cov ntsiab lus siab rau cov niam uas tos).
- Lwm yam : liab los yog dub caviar, nqaij nruab deg, qe qe, qij, qhuav qoob loo.
Los ntawm cov khoom no koj tuaj yeem ua kom muaj kev noj haus zoo, uas yuav ua rau cov cua, pab tau, thiab feem ntau tseem ceeb, yuav muaj peev xwm ua kom tsis muaj hlau deficiency. Kev yoojyim, koj tuaj yeem sau ib lub rooj rau cov khoom siv hlau thiab muab tso rau hauv qhov chaw uas pom tseeb thaum nws ua daim ntawv yuav khoom lossis xaiv ib lub phaj rau ua noj.
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Hlau-muaj khoom rau cov me nyuam
Cov kws kho mob paub tseeb: tsis tas yuav muab tus me nyuam cov yeeb-tshuaj uas muaj hlau, yog hais tias theem ntawm qhov sib txawv ntawm qhov tsis zoo thiab qhov teeb meem tuaj yeem kho los ntawm kev kho kom yooj yim ntawm kev noj haus. Txawm li cas los xij, nco ntsoov tias qhov kev txiav txim siab ntawm qhov teeb meem no yuav tsum raug muab xa mus rau tus kws kho mob.
Rau cov me nyuam, tag nrho cov khoom tib yam tsim nyog rau cov laus. Los ntawm cov xyoo ntxov, koj tuaj yeem kho koj tus menyuam nrog kua txiv, pear lossis buckwheat puree, kua txiv hmab txiv ntoo thiab me nyuam mos noj, uas yuav ua rau lub cev loj ntxiv nrog rau cov khoom tsim nyog.
Rau cov me nyuam loj dua, tag nrho cov khoom uas cov neeg laus pom zoo kuj tsim nyog. Qhov tseem ceeb tshaj plaws yog txo cov khoom "puas khoom" hauv tus me nyuam cov zaub mov thiab kom muaj cov khoom uas muaj iron uas nyob hauv ntau li ntau tau.