Cov kws tshaj lij hais tias qib qis hemoglobin yuav tsis ua rau muaj tsos mob, tab sis koj yuav tsim muaj ntshav tsis txaus yog tias koj cov qib hemoglobin poob qis heev. Hemoglobin yog cov protein nyob hauv koj cov qe ntshav liab uas xa cov pa oxygen thoob plaws koj lub cev. Kev tshawb fawb qhia tias muaj ntau qhov sib txawv ua rau qis hemoglobin qib, suav nrog cov hlau qis, poob ntshav ntau dhau, thiab qee yam mob. Koj tuaj yeem tuaj yeem nce koj cov qib hemoglobin nrog kev noj zaub mov thiab tshuaj ntxiv, tab sis koj yuav xav tau kev kho mob ntxiv. Nrog koj tus kws kho mob tham seb qhov kev kho mob twg zoo tshaj rau koj.
Cov kauj ruam
Ntu 1 ntawm 4: Hloov koj li kev noj zaub mov kom nce qib Hemoglobin
Kauj Ruam 1. Noj zaub mov ntau dua nrog heme (organic) hlau
Qhov chaw ntawm heme iron (aka organic iron) feem ntau yog qhov yooj yim tshaj plaws rau koj lub cev nqus. Kwv yees li 20% ntawm heme hlau tau nqus thaum lub plab zom mov, thiab qib nqus tau tsis cuam tshuam los ntawm lwm yam khoom noj. Heme cov peev txheej hlau kuj tseem tuaj yeem pab koj lub cev nqus cov hlau ntau los ntawm cov zaub mov uas tsis yog heme. Cov nqaij liab nyhav kom muaj qib hlau nqus tau zoo tshaj plaws, tab sis lwm hom nqaij thiab nqaij nruab deg kuj tseem nqus tau zoo. Txhawm rau nce koj qib hemoglobin, sim siv cov zaub mov hauv qab no:
- Nqaij nyuj
- Qaib
- Nqaij npuas
- Yaj
- Tuna
- Halibut
- Cw
- Oysters
Kauj Ruam 2. Ntxiv cov zaub mov uas tsis muaj heme (inorganic) rau koj cov zaub mov
Non-heme (lossis inorganic) hlau feem ntau pom muaj hauv cov nroj tsuag thiab cov zaub mov cog. Cov peev txheej hlau no tau nqus ntawm tus nqi qis dua li heme cov hlau. Feem ntau hais lus, koj tsuas yog nqus 2% lossis tsawg dua ntawm cov hlau hauv cov zaub mov uas tsis yog heme; Txawm li cas los xij, nrog kev npaj kom raug (los ntawm kev sib piv cov zaub mov tsis yog heme nrog lwm qhov chaw muaj hlau), cov khoom noj tsis huv/tsis yog heme tuaj yeem thiab yuav tsum yog ib feem ntawm kev noj zaub mov zoo. Cov peev txheej uas tsis yog hlau heme muaj xws li:
- Taum
- Ceev
- Qos yaj ywm
- Avocados
- Apricots
- Raisins
- Hnub tim
- Zaub ntsuab
- Asparagus
- Ntsuab taum
- Cov qhob cij tag nrho/cereal/pasta
- Ib qho qhob cij uas tau ua kom muaj zog ntxiv nrog hlau
Kauj Ruam 3. Ua kom koj cov hlau nqus tau los ntawm cov zaub mov uas tsis yog heme
Cov khoom noj uas tsis yog heme yuav muaj tus nqi nqus qis dua li cov zaub mov heme, tab sis muaj qee yam uas koj tuaj yeem ua tau kom nce cov hlau nqus los ntawm cov zaub mov uas tsis yog heme. Cov khoom noj uas tsis yog heme tseem yog ib feem tseem ceeb ntawm kev noj zaub mov zoo, thiab nrog qee qhov kev hloov pauv me me, koj tuaj yeem ua kom cov hlau ntau ntxiv uas koj tau txais los ntawm lawv.
- Muab cov heme thiab cov khoom noj uas tsis yog heme txhawm rau nce kev nqus cov hlau. Heme cov zaub mov pab koj lub cev tshem tawm thiab nqus tau cov hlau ntau los ntawm cov zaub mov uas tsis yog heme thaum ua ke ua ke.
- Ua noj cov khoom noj uas tsis yog heme hauv lub lauj kaub hlau/lauj kaub/lauj kaub tais diav. Cov zaub mov yuav nqus qee cov organic hlau ntxiv los ntawm cov tais diav, uas yuav pab ua kom koj nqus tau cov zaub mov uas tsis yog heme.
- Khub cov khoom noj uas tsis yog heme nrog vitamin C. Noj txiv kab ntxwv, txiv kab ntxwv qaub, txiv pos nphuab, txiv lws suav, thiab zaub paj zaub nrog koj cov khoom noj tsis tu ncua.
- Ntxiv rau cov vitamin C, koj tuaj yeem ua ke cov khoom noj uas muaj kua qaub nrog cov hlau tsis muaj heme los ua kom cov hlau nqus tau. Txawm tias kua txiv hmab txiv ntoo yuav pab koj nqus tau cov hlau ntau los ntawm koj cov zaub mov cog.
Kauj Ruam 4. Zam cov khoom noj/dej haus uas txo koj lub peev xwm nqus cov hlau tsis muaj heme
Ib yam li qee yam khoom noj pab ua kom koj nqus tau cov hlau tsis muaj heme, qee cov khoom noj/dej haus tuaj yeem txo qis koj qhov kev nqus. Yog tias koj tab tom tawm tsam kom nce qib hemoglobin, sim zam cov zaub mov no/dej haus/tshuaj ntxiv thiab saib seb koj cov qib hemoglobin zoo li cas:
- Cov khoom siv mis nyuj
- Tshuaj yej
- Kas fes
- Cov nplooj ntsuab
- Nqaij thiab lwm yam zaub mov muaj fiber ntau
- Npias
- Caw
- Cov dej haus Cola
- Cov tshuaj calcium
Ntu 2 ntawm 4: Noj cov vitamins/tshuaj ntxiv kom ua rau kom nqus tau hlau
Kauj Ruam 1. Noj cov tshuaj hlau
Cov tshuaj ntxiv hlau yog ib txoj hauv kev zoo tshaj thiab ncaj qha txhawm rau nce cov hlau uas koj haus; txawm li cas los xij, yog tias koj lub cev muaj teeb meem nqus hlau, koj yuav tsum tau ua lwm yam kev ceev faj.
- Muaj ntau hom sib txawv ntawm cov tshuaj OTC hlau (xws li heme iron polypeptide, carbonyl iron, ferric citrate, ferrous ascorbate, thiab ferrous succinate). Cov kev tshawb fawb qhia tias lawv txhua tus muaj txiaj ntsig zoo ib yam - qhov tseem ceeb tshaj plaws yog tias lawv tau ua kom raug thiab tsis tu ncua.
- Noj cov ntsiav tshuaj hlau ntawm lub plab khoob tuaj yeem pab ua kom nqus tau cov hlau los ntawm cov ntsiav tshuaj ntawd; txawm li cas los xij, nws tseem tuaj yeem ua rau mob plab, yog li koj yuav nyiam noj hlau nrog zaub mov me ntsis.
- Tsis txhob noj cov ntsiav tshuaj hlau nrog tshuaj antacid. Cov tshuaj noj kom kub hnyiab tau nrawm yuav cuam tshuam koj lub peev xwm nqus cov hlau.
- Yog tias koj yuav tsum tau noj tshuaj antacid, noj koj cov ntsiav tshuaj hlau ob teev ua ntej koj noj tshuaj antacids lossis plaub teev tom qab.
Kauj Ruam 2. Sim kom tau cov folic acid ntau dua
Folic acid yog qhov tsim nyog rau koj lub cev los tsim cov cell tshiab, suav nrog cov qe ntshav liab. Yog tias koj lub cev tsis tuaj yeem tsim cov qe ntshav liab txaus, qhov no yuav ua rau qib qis hemoglobin. Koj tuaj yeem tau txais folic acid los ntawm cov vitamins/tshuaj ntxiv, lossis los ntawm kev hloov zaub mov noj.
- Feem ntau cov vitamins ntau nyob hauv Tebchaws Meskas muaj cov tshuaj pom zoo txhua hnub ntawm folic acid uas koj xav tau kom nyob nyab xeeb.
- Yog tias koj cov pluas tshais tshais tau sau tias muaj 100% ntawm koj tus nqi txhua hnub ntawm folic acid, ib lub tais hauv ib hnub kuj tseem tuaj yeem pab ua kom koj cov qib hemoglobin siab dua.
- Tsis yog txhua pluas noj tshais muaj 100% ntawm tus nqi pom zoo txhua hnub ntawm folic acid. Txiav txim siab hloov koj li qub li niaj zaus nrog ib qho uas muab ntau folic acid.
Kauj Ruam 3. Siv cov tshuaj vitamin B6 ntxiv
Vitamin B6 pab koj lub cev ua ntau hemoglobin. Yog tias koj tab tom muaj qib hemoglobin qis, cov vitamin B6 tuaj yeem pab tau.
- Vitamin B6 pom muaj nyob hauv qee yam khoom noj xws li avocados, txiv tsawb, txiv ntseej, taum/taum pauv, nplej tag nrho, thiab qee yam nqaij.
- Koj tseem tuaj yeem yuav cov tshuaj vitamin B6 ntawm ntau lub tsev muag tshuaj thiab khw muag khoom noj qab haus huv.
- Feem coob ntawm cov neeg hnub nyoog qis dua 50 xyoos xav tau 1.2 txog 1.3 milligrams ntawm cov vitamin B6 txhua hnub.
- Cov neeg laus hnub nyoog tshaj 50 xyoos yuav tsum haus 1.5 txog 1.7 milligrams ntawm cov vitamin B6 txhua hnub.
Kauj Ruam 4. Noj cov tshuaj vitamin B12
Vitamin B12 pab koj lub cev ua cov qe ntshav liab. Qhov no tuaj yeem pab txo cov tsos mob ntawm qib qis hemoglobin thiab/lossis ntshav tsis txaus uas koj tuaj yeem ntsib.
- Vitamin B12 tsuas yog muab los ntawm cov tsiaj protein. Cov nroj tsuag tsis muaj cov vitamin B12 ntuj, txawm hais tias qee cov nroj tsuag muaj zog ntxiv nrog cov vitamins no.
- Noj 2 mus rau 10 micrograms ntawm cov vitamin B12 txhua hnub nrog hlau thiab/lossis cov tshuaj folic acid tuaj yeem pab txo cov tsos mob ntawm ntshav tsis txaus txog li 16 lub lis piam.
- Ua kom koj cov vitamin B12 ntau ntxiv yog tias koj ua raws li tus neeg tsis noj nqaij lossis vegan noj. Ntau tus neeg tsis noj nqaij/vegans tsis tau txais cov vitamin B12 txaus, thiab feem ntau ua rau muaj ntshav tsis txaus.
- Yog tias koj muaj hnub nyoog tshaj 50 xyoos, nrog koj tus kws kho mob tham txog koj cov vitamin B12 xav tau. Ntau tus neeg laus dua 50 muaj teeb meem nqus cov vitamin B12 los ntawm zaub mov.
- Ib tus neeg uas muaj teeb meem zom zaub mov lossis phais mob plab dhau los yuav tsum txiav txim siab noj cov tshuaj vitamin B12.
Ntu 3 ntawm 4: Kho Cov Txheej Txheem Ua Rau Hlau Tsis Muaj Hlau
Kauj Ruam 1. Sim noj cov tshuaj tiv thaiv qhov ncauj kom txo qis ntshav
Qee tus poj niam uas muaj cev ntas hnyav ua rau muaj ntshav tsis txaus. Qhov no tuaj yeem ua rau qis dua hemoglobin. Tsis muaj kev lees paub tias kev tiv thaiv qhov ncauj yuav ua haujlwm rau txhua tus, tab sis ntau tus poj niam tau pom tias kev tiv thaiv lub qhov ncauj ua haujlwm pab txo qis kev coj khaub ncaws.
Cov tshuaj tiv thaiv qhov ncauj yuav tsis pab sai sai ntawm koj cov qib hemoglobin qis, tab sis lawv tuaj yeem pab txo cov hlau tsis muaj ntshav tsis txaus los ntawm kev hnyav hnyav
Kauj Ruam 2. Siv tshuaj tua kab mob los tswj kev mob plab
Cov kab mob peptic feem ntau cuam tshuam nrog qib qis hemoglobin vim tias lawv tuaj yeem ua rau GI ntshav qis. Feem ntau mob plab yog kho tau nrog "triple therapy" regimen ntawm ob tshuaj tua kab mob thiab tshuaj tiv thaiv kab mob proton, uas koj tus kws kho mob tuaj yeem sau ntawv qhia rau koj.
- Peptic ulcers yuav luag ib txwm tshwm sim los ntawm kab mob H. pylori.
- Kho tus kab mob H. pylori nrog tshuaj tua kab mob tuaj yeem pab txo qis ntshav tsis txaus uas tau kis los ntawm tus kab mob no.
Kauj Ruam 3. Txheeb xyuas tus kab mob celiac
Kev tsis muaj hlau yog cov tsos mob tsawg dua ntawm tus kab mob celiac, uas yog kab mob autoimmune uas tshwm sim los ntawm gluten thiab ua rau puas tsuaj rau cov kab mob ntawm txoj hnyuv me. Yog tias koj tsis tuaj yeem txiav txim siab ua rau koj cov ntshav tsis txaus, muaj lub sijhawm zoo uas koj yuav muaj tus kab mob celiac - txawm tias koj tsis muaj lwm yam tsos mob. Nug koj tus kws kho mob kom kuaj koj rau kab mob celiac.
- Kev puas tsuaj rau txheej txheem ntawm txoj hnyuv me txhais tau tias nws tsis tuaj yeem nqus cov khoom noj kom raug, suav nrog hlau.
- Yog tias koj pom muaj tus kab mob celiac, koj yuav tsum hloov mus rau kev noj zaub mov tsis pub muaj gluten. Tom qab qee lub sijhawm, koj cov hnyuv me yuav zoo thiab tuaj yeem nqus tau hlau.
Kauj Ruam 4. Txheeb xyuas koj cov tshuaj
Qee yam tshuaj tuaj yeem ua rau tsis muaj hlau - tham nrog koj tus kws kho mob txog cov tshuaj uas koj yuav noj. Yog tias cov no cuam tshuam rau koj lub peev xwm nqus cov hlau, tom qab ntawd tham txog qhov muaj peev xwm hloov mus rau lwm yam tshuaj.
Qee cov tshuaj uas yuav cuam tshuam rau nqus cov hlau suav nrog qee yam tshuaj tua kab mob, qee yam tshuaj tua kab mob (phenytoin), tshuaj tiv thaiv kab mob tiv thaiv kab mob (methotrexate, azathioprine), tshuaj antiarrhythmic (procainamide, quinidine), thiab tshuaj tiv thaiv ntshav khov (tshuaj aspirin, warfarin, clopidogrel, heparin)
Kauj Ruam 5. Xav txog kev phais yog tias koj raug kev txom nyem los ntawm kev poob ntshav
Cov qib hemoglobin qis feem ntau tshwm sim los ntawm kev suav cov qe ntshav liab tsawg. Kev suav cov qe ntshav liab tsawg feem ntau cuam tshuam nrog ntshav tsis tu ncua - "occult" los ntshav yog hais txog ntshav hauv plab uas tus neeg mob tsis paub txog - lossis ib yam mob/mob uas ua rau koj cov qe ntshav liab ntau ntxiv lossis ua rau cov qe ntshav liab nrawm dua tus nqi.
- Cov qog/fibroid/polyp uas los ntshav, txo koj lub peev xwm los tsim cov qe ntshav liab, lossis ua rau cov pob txha ua tsis tiav tuaj yeem ua rau ntshav tsis txaus thiab qib hemoglobin qis hauv qee tus neeg.
- Muaj cov polyp, qog nqaij hlav, lossis phais fibroid raug tshem tawm tuaj yeem pab txo lossis tshem tawm cov ntshav thiab/lossis cov teeb meem ntshav liab tsawg uas ua rau ntshav tsis txaus thiab tom qab qib qis hemoglobin.
Ntu 4 ntawm 4: Tau Txais Kev Pab Kho Mob
Kauj Ruam 1. Txheeb xyuas cov tsos mob ntawm qib qis hemoglobin
Tsuas yog kws kho mob tuaj yeem tshuaj xyuas qib qis hemoglobin. Koj tus kws kho mob yuav xav kuaj koj cov ntshav txhawm rau txhawm rau txheeb xyuas qhov tseeb, thiab tom qab ntawd muaj peev xwm ua lwm yam kev tshawb fawb los txiav txim siab qhov ua rau koj qis hemoglobin. Yog tias koj tab tom muaj cov tsos mob hnyav ntawm hemoglobin qis, txawm li cas los xij, koj yuav tsum mus ntsib koj tus kws kho mob sai li sai tau. Cov tsos mob tshwm sim ntawm qib hemoglobin qis heev suav nrog:
- Tsis muaj zog/qaug zog
- Ua tsis taus pa
- Lub plawv dhia ceev/tsis xwm yeem (palpitations)
- Paleness ntawm daim tawv nqaij thiab/lossis cov pos hniav
Kauj Ruam 2. Kom kuaj koj cov qib hemoglobin
Tib txoj hauv kev kom paub tseeb tias koj muaj qib qis hemoglobin yog los ntawm kev kuaj koj cov ntshav los ntawm kws kho mob. Yog tias koj tab tom ntsib ib qho ntawm cov tsos mob ntawm qib qis hemoglobin tsis tu ncua, mus ntsib koj tus kws kho mob kom sai li sai tau los txiav txim qhov ua rau ntawm koj cov tsos mob thiab tsim phiaj xwm kho mob.
- Koj tus kws kho mob yuav ua tiav qhov kev ntsuas ntshav suav kom paub tseeb tias koj muaj cov lej hemoglobin qis.
- Txhawm rau ntsuas cov ntshav, koj tus kws kho mob yuav tsum sau cov ntshav me me. Koj yuav tau nyam nrog rab koob, tab sis nws tsis mob tshwj xeeb, thiab qhov mob yog qhov luv heev.
- Cov qib hemoglobin ib txwm rau cov txiv neej laus yog nyob nruab nrab ntawm 13.8 txog 17.2 grams toj ib deciliter (g/dL).
- Cov qib hemoglobin ib txwm rau cov poj niam laus yog nruab nrab ntawm 12.1 txog 15.1 g/dL.
- Yog tias kev kuaj ntshav tsis qhia tias qib qis hemoglobin qis, koj tus kws kho mob yuav tsum tau kuaj ntxiv txhawm rau txiav txim seb lwm yam teeb meem kev kho mob twg tuaj yeem ua rau koj cov tsos mob.
Kauj Ruam 3. Paub lwm yam mob uas tuaj yeem ua rau hemoglobin qis
Qib qis hauv hemoglobin tuaj yeem tshwm sim los ntawm cov xwm txheej hauv qab. Txhua yam kab mob lossis kab mob uas txo koj cov qe ntshav liab tuaj yeem ua rau qib hemoglobin qis. Cov xwm txheej zoo ib yam uas ua rau qib qis hemoglobin suav nrog:
- Anemia (aplastic, hlau tsis txaus, vitamin deficiency, thiab sickle cell)
- Mob qog noj ntshav thiab qee cov qog nqaij hlav uas tsis yog mob qog noj ntshav
- Mob raum mob
- Cirrhosis ntawm daim siab
- Tus po loj
- Lymphoma (ob qho Hodgkin thiab tsis yog Hodgkin's)
- Hypothyroidism
- Los ntshav sab hauv
- Cov tshuaj lom lom
- Ntshav qab zib
- Ntau yam myeloma
- Porphyria
- Cov tshuaj tiv thaiv kab mob HIV lossis tshuaj siv tshuaj kho mob
- Vasculitis
Lub tswv yim
- Yog tias koj haus ntau cov tshuaj yej lossis kas fes nrog noj mov, polyphenols hauv cov dej haus no khi nrog cov hlau, yog li ua rau nqus cov hlau nyuaj dua. Sim txo koj cov caffeine kom tsawg thiab saib yog tias koj qib nce.
- Tsuas yog koj tus kws kho mob thiaj tuaj yeem kuaj koj cov ntshav thiab paub tseeb tias koj cov qib hemoglobin qis. Nrog koj tus kws kho mob tham txog cov tsos mob uas koj tab tom ntsib. Koj tus kws kho mob tseem tuaj yeem pab koj npaj ua ke cov phiaj xwm txhawm rau nce koj qib hemoglobin kom nyab xeeb thiab muaj txiaj ntsig.
