Raws li WHO qhov kev kwv yees tseg, 600-700 lab tus tib neeg ntawm cov ntiaj teb raug kev txom nyem los ntawm tsis muaj hlau nyob hauv lawv lub cev - qhov tseeb uas ua rau lub cev tsis muaj noj muaj haus thawj qhov chaw nyob hauv ntiaj teb, tshwj xeeb tshaj yog nyob rau hauv cov teb chaws tsim.
Hlau deficiency anemia tshwm sim thaum tib neeg lub cev:
- Tsis tuaj yeem nqus cov hlau tuaj vim yog muaj teebmeem hauv txoj hnyuv.
- Zog txov hlau thaum lub sij hawm ntawm kev xav tau lub cev (me nyuam hnub nyoog, cev xeeb tub, poj niam laus).
- Tsis tau txais cov nqi ntawm cov hlau nrog cov khoom noj.
Nyob rau hauv Western Europe, tom kawg vim li cas thiaj yog qhov ntau tshaj plaws, tab sis cov khoom noj uas muaj cov nplua nuj hlau tsis yog nyob rau hauv qeb ntawm tus nqi siab lossis tsis zoo.
Cia sau cov tsos mob tseem ceeb ntawm cov ntsiab lus qis hlau hauv lub cev:
- Kauj taub hau.
- Mob taub hau.
- Daj ntseg.
- Tsis muaj zog.
- Tam sim no zoo nkaus li qaug zog.
- Tachycardia.
Nws yuav tsum raug sau tseg tias qee zaus nrog rau cov ntshav tsis muaj ntshav liab, ib tus neeg tsis muaj ib yam ntawm cov saum no. Vim li no, nrog lub hom phiaj purely prophylactic, nws yog ntshaw rau periodically coj mus kuaj seb tus qib hlau nyob rau hauv cov ntshav. Lub caij no, muaj ntau ntau cov khoom noj khoom haus uas muaj cov ntsiab lus iron txaus. Yog li, yog hais tias kev noj haus ntawm ib tug neeg noj qab haus huv yog kiag li balanced - ib qho khoom tsawg kawg rau nws tus kheej! - nws xav tau cov hlau uas nws pom hauv cov khoom noj uas muaj nyob hauv nws cov zaub mov. Txawm li cas los, tam sim no, cov ntsiab lus hlau nyob hauv tib neeg kev noj haus, raws li txoj cai, tsis tshaj 5-7 mg ib 1000 tauj calories.
Txhua hnub kom muaj lawv cov khoom noj khoom haus uas muaj iron - qhov yooj yim thiab kev yooj yim tshaj plaws los txhawb lawv lub cev. Qhov tseem ceeb tshaj plaws ntawm cov hlau peb pom nyob rau hauv cov nqaij cov khoom, nyob rau hauv thawj qhov chaw - nyob rau hauv cov nqaij liab. Thiab ntawm tag nrho cov ntau yam ntawm nqaij (thiab nws cov pieces), qhov zoo tshaj plaws qhov chaw yog by-products. Rau cov khoom noj uas muaj hlau ntau, kuj yog:
- qaib, Goose, qaib cov txwv (thim);
- yaj, nqaij tshis (sirloin, hauv siab, thim, steak);
- qhov ncauj (thigh, steak);
- nqaij nyug (nyeg, nplaig, nplhaib, steak);
- nqaij npuas (tenderloin, nqaij npuas smoked);
- luav, luav.
Ntxiv rau cov nqaij, ib qho nyiaj txaus ntawm cov hlau nyob hauv cov khoom noj xws li:
- cereals: muesli, wholemeal qhob cij;
- taum: taum, peas, lentils (iron assimilation yog nce yog tias koj ntxiv txiv qaub);
- zaub: radish, spinach (iron assimilation rises yog tias koj ntxiv txiv qaub), artichokes, ntsuab peas, qos yaj ywm qab zib, nceb, liab qhwv, zucchini, cov zaub ntsuab ntsuab;
- ntses, nqaij ntses;
- qe;
- ceev;
- qhuav txiv hmab txiv ntoo (raisins, qhuav apricots, prunes).
Qhov loj tshaj (50-60%) ntawm cov hlau uas muaj hauv cov khoom noj yog absorbed los ntawm tib neeg lub cev yooj yim heev. Nco ntsoov tias yog tias liab nqaij noj cov zaub, cov nqus hlau tau nce 400%.
Txawm li cas los, hlau, uas peb tau ntsib nyob rau hauv cov khoom noj nroj tsuag, yog muaj nyob rau hauv kab tsuag uas tsis yog txawb. Vim li no, nws tsis yog los ntawm peb lub cev txhua txhua lub sijhawm, los sis nqhis me me, thiab qhov tsis zoo ntawm no yog tsis siab tshaj.
Zom digestion ntawm cov zaub mov hauv cov khoom noj yog pab los ntawm vitamin C, citric acid, folic acid, fructose, sorbitol thiab vitamin B12. Lawv tuaj yeem raug pom hauv cov khoom nram qab no:
- txiv kab ntxwv thiab kua txiv kab ntxwv;
- Grapefruit, kiwi, dib npauj npaim, txiv nkhaus taw, strawberry.
- txiv lws suav thiab kua txiv lws suav;
- kua txob qab zib;
- qos yaj ywm;
- dawb cabbage;
- broccoli;
- zaub ntsuab ntsuab;
- dawb wine.
Yog tias koj tau txais kev noj haus los ntawm cov khoom noj uas muaj iron, rho cov hauv qab no:
- dej qab zib xws li Coca Cola, kas fes, tshuaj yej;
- chocolate;
- khoom noj mis nyuj (cheese, mis nyuj, kua mis nyeem qaub);
- soybean;
- qe qe;
- liab caw.
Tag nrho cov khoom no cuam tshuam nrog lub assimilation ntawm hlau.
Cia peb qhia cov ntsiab lus hlau hauv cov khoom noj khoom haus:
- 1 lub khob loj ntawm broccoli siav - 0.7 mg;
- 1 daim khob cij dawb - 0,9 mg;
- 1 pob loj spaghetti khob - 2.0 mg;
- 1 feem ntawm nqaij npuas los yog yaj - 2-3 mg;
- 1 daim ntawm melon - 4.0 mg;
- 1 lub khob loj loj ntawm cereals - 18.0 mg;
- nplooj siab (nqaij nyug los yog nqaij qaib) - 8-25 mg.
Lub cev xav tau dab tsi rau hlau?
Tus nqi hlau uas ib tus neeg xav tau yog ntsig txog nws qhov hnyav, hnub nyoog, kev sib deev, kev xeeb tub, lossis lub cev qhov siab. Feem ntau, kev pom zoo txhua txhua hnub ntawm cov hlau yog txiav txim siab ntawm 10 mg rau ib tug neeg laus txiv neej thiab 15 mg rau ib tus poj niam laus. Hauv kev qhia ntau ntxiv:
- Cov menyuam yug tshiab txog li 6 lub hlis: 10 mg txhua hnub.
- Cov me nyuam 6 hlis - 4 xyoos: 15 mg txhua hnub.
- Cov poj niam 11-50 xyoos ntawm hnub nyoog: 18 mg txhua hnub.
- Cov poj niam tshaj 50 xyoo: 10 mg txhua hnub.
- Cov pojniam xeebtub: 30-60 mg txhua hnub.
- Txiv neej hnub nyoog 10-18 xyoos: 18 mg txhua hnub.
- Txiv neej laus tshaj 19 xyoo: 10 mg txhua hnub.