Hlau los ntawm kev kho mob pom yog ib qho tseem ceeb heev microelement, uas yog plays lub luag haujlwm tseem ceeb hauv tib neeg kev noj qab haus huv. Nws qhov tseem ceeb tshaj plaws yog los koom rau hauv cov qauv ntawm proteins, nyob rau hauv lub synthesis ntawm oxygen, hemoglobin thiab myoglobin nyob rau hauv lub cev, thiab nyob rau hauv kev muab cov metabolic txheej txheem. Cov hlab hlau yog ib qho tseem ceeb rau kev ua haujlwm ntawm lub cev tsis muaj zog, feem ntau ntawm cov qib cellular. Ua ke nrog cov zaub mov tam sim no nyob rau hauv tib neeg lub cev, nrog tsawg koob, hlau muaj ib qho zoo heev cov nyhuv. Cov lus qhia ntxiv txog lub luag haujlwm ntawm hlau nyob hauv tib neeg lub cev, qhov twg qhov no yog qhov feem ntau hlau coj thiab zoo tshaj plaws rau kev siv nyiaj, nyeem hauv qab no.
Cov ntsiab lus hlau nyob hauv lub cev
Feem ntau, tus neeg laus lub cev muaj 4 mus rau 5 g ntawm hlau. Txog 1 mg. ib hnub txhua hnub "nplooj" vim lub ntuj ntuag ntawm cov qe ntshav ntawm cov tawv nqaij thiab cov hnyuv membrane, nrog rau qhov chaw ntawm lub plab hnyuv. Cov poj niam cev xeeb tub hauv cov poj niam ua ntej lub cev tsis ntas yuav ua rau kom tsis muaj hlau mus 2 mg.
Nws yog paub tias tsis muaj ib qho kev siv kabmob ua rau lub cev muaj zog hauv lub cev. Nyob rau hauv lub moj khaum ntawm cov hlau absorption kev, nws cov khw muag khoom nyob rau hauv tib neeg lub cev yog tswj thiab qhov nyiaj tshuav ntawm microelements yog tswj nrog ceev faj. Tab sis qhov no yog hais tias tus neeg ntawd yeej muaj kev noj qab haus huv. Iron - ib qho keeb "whimsical", thiab nws cov ntsiab lus ncaj qha nyob ntawm lub xeev dav ntawm lub cev. Raws li, txawm li cas los, thiab lwm yam txawv.
Qhov hnoos li cas txhua hnub txhaj?
Kev pom zoo txhua txhua hnub cov hlau rau cov tub hluas los ntawm 14 txog 18 xyoo yog 11 mg. ib hnub twg, thiab rau cov neeg laus cov txiv neej los ntawm 18 txog 70 xyoo nws dauv mus rau 8 mg. ib hnub. Rau cov ntxhais ntawm 14 mus rau 18 xyoo, cov ntsiab lus hlau yog 15 mg. ib hnub, rau cov poj niam los ntawm 18 txog 50 xyoo, koob tshuaj nce mus rau 18 mg, thiab rau cov poj niam 50 thiab 8 mg. yuav txaus.
Txawm li cas los xij, nws yuav tsum tau sau tseg tias ib feem me me ntawm cov hlau tuaj rau peb nrog cov zaub mov yog absorbed kiag li. Ntxiv mus, qhov no tus nqi tsis yog tas li. Ntxiv mus, muaj ntau yam uas cuam tshuam nrog txoj kev nqus hlau. Piv txwv li, kev noj cov tshuaj vitamin C plays lub luag haujlwm tseem ceeb hauv kev ua kom muaj iron. Cov fibers ntawm cov nqaij proteins (hauv nqaij ntses thiab nqaij qaib), siv txawm hauv me me, muaj cov ntsiab lus uas ua kom lub nqus hlau ntawm cov zaub mov. Ntawm qhov tod tes, nws paub tias hlau nyob rau hauv foodstuffs yog ob hom: hemativistic thiab non-heme. Lub hauv paus ntawm hemativnogo hlau - qhov no yog nqaij qaib thiab ntses, nws yog qhov sai sai sai. Thiab, qhov ib tsos tsaus tsawv ntawm xim nqaij, qhov ntau hlau nws muaj. Cov nonematic iron yog nyob rau hauv cov khoom noj xws li mov ci, mov, zaub thiab qe. Qhov nqus ntawm cov hlau tseem raug cuam tshuam los ntawm kev noj tib yam nqaij thiab cov khoom noj uas muaj vitamin C. Muaj qee yam khoom noj, xws li kas fes, tshuaj yej, zaub lom, chocolate. Cov khoom noj uas muaj fiber ntau ntau - cov kua protein, cov nplej txhuam thiab cov paj ntoo (instant soups, ice cream, puddings thiab creams) cuam tshuam nrog cov txheej txheem ntawm microelement absorption. Txawm li cas los xij, nrog cov nqaij los yog cov khoom noj khoom haus nplua nuj nyob hauv vitamin C, lawv cov nyhuv tsis zoo yog txo. Kev nqus tau hlau kuj tuaj yeem ua rau tsis taus thaum noj cov tshuaj, xws li tshuaj tua kab mob thiab tshuaj tua kab mob.
Qhov tseem ceeb ntawm cov hlau
Cov khoom noj khoom haus, cov "cov thawj coj" hais txog: Cov kab mob nqaij npuas, nqaij npuas, nqaij nyuj, cov nqaij liab, cov khoom noj khoom haus zoo zoo nrog cov nplej thiab cov khoom noj khoom haus, nqaij qaib, qe, kua txiv, prunes, legumes, txiv ntseej, cov nplooj zaub, cov pias, cov txiv hmab txiv ntoo dried, cov seaweed daj, zaub nrog tsaus ntsuab nplooj.
Cov npe ntawm cov zaub mov muaj hlau
Hom zaub mov | koob tshuaj | hlau | calorie ntau ntau |
raum taum | 1 khob | 15 mg | 612 |
peas | 1 khob | 12.5 mg | 728 |
soybeans | 1 khob | 9 mg | 376 |
cabbage | 1 kachan | 5 mg | 227 |
spinach | 500g | 9 mg | 75 |
broccoli | 500g | 5 mg | 170 |
Qhov tseem ceeb tshaj plaws ntawm cov hlau hauv lub cev
Hais txog lub luag haujlwm ua los ntawm cov hlau hauv tib neeg lub cev, koj tuaj yeem qhia ob peb lub ntsiab lus:
- Hlau yog ib feem ntawm ntau cov enzymes thiab proteins;
- Koom tes hauv cov qe ntshav liab thiab cov khoom ntawm oxygen rau ntaub so ntswg thiab kabmob;
- Nws plays lub luag haujlwm tseem ceeb hauv txoj kev loj hlob hauv lub cev;
- Tsub kom cov kev ntseeg hauv lub cev thiab ntse ntse nrog cov cim qhia kev ntxhov siab thiab kev nyuaj siab;
- Tiv thaiv kev qaug zog thiab kho tej tawv nqaij thiab txawm tias txoj hnyav.
Qhov ob lub pob zeb tsis muaj thiab dhau sijhawm
Feem ntau cov tsos mob ntawm tus kab mob tsis muaj hlau yog:
1. Kev xav ntawm qaug zog vim anemia (mob tshwm sim los ntawm kev tsis muaj hluav taws xob). Nws feem ntau tshwm sim nrog kev nce hauv kev xav tau kev mob nkeeg nrog kev haus tsis txaus. Piv txwv, thaum cev xeeb tub, nrog rau cov me nyuam hnub nyoog 6 txog 18 lub hlis.
2. Ntshav tawv nqaij.
3. Cem quav.
4. Cov ntsia hlau tawg thiab qaug zog cov hniav.
Tsis muaj hlau yog teeb meem loj, ntawm qhov tod tes, nws cov overdose tuaj yeem ua rau lom. Xws li phenomena yog tsis tshua muaj tsawg, tab sis yuav tshwm sim nyob rau hauv kev twb kev txuas nrog kev noj cov zaub mov additives, nrog hemochromatosis - qhov ua txhaum ntawm metabolism hauv lub cev. Cov hlau ntau dhau mus ua rau lub siab puas, lub raum thiab lub hlwb.
Nws yuav tsum tau sau tseg tias cov tshuaj muaj zog tshaj 100 mg. ib hnub yuav ua rau qaug zog, poob phaus thiab cuam tshuam rau kev ua ntawm lub plawv mob. Twg uas txhais tau hais tias cov khoom noj haus nrog cov ntsiab lus ntawm cov hlau yuav tsum yog tshwj xeeb hauv kev pom zoo nrog tus kws kho mob!
Qhov txawv uas sawv cev rau cov neeg muaj kev pheej hmoo
Thawj zaug yog qhov tsis muaj teebmeem kev noj haus, uas yog ib qho teeb meem tshwm sim hauv cov menyuam yaus thiab cov laus. Tab sis cov me nyuam yaus muaj kev ywj pheej tshwj xeeb tshaj yog thaum muaj hnub nyoog pub dawb, thaum lawv cov khoom noj tau hnov, tab sis lawv xav ua kom tau raws li cov qauv thiab siv zog rau ib qho zoo. Qhov tsis muaj kab kawm nyob rau hauv xws li cov pluas noj yuav cuam tshuam kev cuam tshuam kev loj hlob thiab kev coj khaub ncaws. Cov neeg uas nyiam noj zaub mov kev noj qab haus huv kuj tuaj yeem tsim muaj teeb meem hauv cov khoom siv hlau. Nrog rau ib qho kev tsim nyog, muaj ntau cov khoom nplej, ceev thiab noob taum hauv cov ntawv qhia txhua hnub. Kev xeeb tub yog lwm qhov kev muaj feem cuam tshuam, yog li ib tug poj niam uas coj tus me nyuam yuav tsum tau siv nws cov zaub mov muaj hlau txaus los tiv thaiv tus me nyuam hauv plab tsis muaj ntshav liab. Rau cov xwm txheej uas tshwm sim uas ua rau tsis muaj hlau, kuj muaj xws li lub ploj ntawm cov ntshav thaum lub caij ua haujlwm, nrog kev pub dawb, pub mis, thiab lwm yam.
Hlau deficiency feem ntau tshwm sim rau cov poj niam uas muaj hnub nyoog laus dua tshaj rau cov txiv neej uas muaj tsawg tus hlau deficiency. Hlau deficiency, raws li txoj cai, yog txuam nrog txo kev tiv thaiv thiab leeg tsis muaj zog, txo concentration thiab hlwb ua haujlwm ntawm lub cev tsis muaj zog.
Muaj ntau hom khoom noj uas muaj cov khoom noj txaus haus ntawm cov tsiaj txhu, cov zaub thiab cov txiv hmab txiv ntoo tuaj yeem tuaj yeem tsim cov hlau uas tsim nyog. Thaum cev xeeb tub, ib tug poj niam xav haus cov tshuaj micronutrients thiab cov khoom noj haus hauv ob lub phom. Kev noj zaub mov zoo rau cov poj niam cev xeeb tub thiab cov poj niam uas ua niam txiv yog ib yam uas yuav tsum tau ua rau cov me nyuam mos thiab cov me nyuam yaus muaj kev noj qab haus huv, thiab nws kuj yog ib qho kev tiv thaiv zoo tiv thaiv kev ua kom tsis muaj ntshav liab.