Hlau yog ib qho tseem ceeb ntawm hemoglobin, ib yam khoom uas pab cov qe ntshav liab nqa cov pa oxygen thoob plaws lub cev. Yog tias koj muaj hlau tsis txaus, koj lub cev muaj teeb meem tsim hemoglobin, thiab qhov no tuaj yeem ua rau muaj teeb meem hu ua ntshav tsis txaus, nyob qhov twg tsis muaj hemoglobin txaus hauv koj cov ntshav. Thaum ib tus neeg dhau los ua ntshav (muaj ntshav tsis txaus) vim muaj hlau tsis txaus, kev noj zaub mov muaj hlau yog ib txoj hauv kev uas kws kho mob yuav hais qhia pab txhawb qib hlau hauv lub cev.
Cov kauj ruam
Ntu 1 ntawm 2: Ua Raws Li Cov Khoom Noj Muaj Hlau
Kauj Ruam 1. Tshawb nrhiav seb koj xav tau hlau ntau npaum li cas
Tus nqi txhua hnub ntawm cov hlau uas koj xav tau nyob ntawm ntau yam, suav nrog hnub nyoog thiab poj niam txiv neej. Cov hlau ntau dhau tuaj yeem ua rau lom, yog li nws tseem ceeb heev uas yuav tsum ua raws qhov tsim nyog niaj hnub muaj txiaj ntsig thaum hloov mus rau kev noj zaub mov nplua nuj.
- Txiv neej thiab poj niam hnub nyoog 9-13 xyoos: 8 mg
- Txiv neej 14–18: 11 mg
- Poj niam 14–18: 15 mg
- Txiv neej 19-50: 8 mg
- Poj niam 19-50: 18 mg
- Txiv neej thiab poj niam 51+: 8 mg
- Poj niam cev xeeb tub 14-50: 27 mg
Kauj Ruam 2. Ntxiv cov nqaij uas muaj hlau rau koj noj
Nqaij yog qhov zoo ntawm heme hlau, uas yog hlau tau los ntawm hemoglobin uas muaj nyob hauv cov khoom noj tsiaj. Txawm hais tias tsis yog heme (cog raws) hlau ntau dua nyob rau hauv feem ntau cov pluas noj, peb lub cev yooj yim nqus tau cov hlau los ntawm heme qhov chaw. Nqaij nyuj thiab nqaij qaib tuaj yeem yog ob qhov zoo ntawm heme hlau.
- Ib-rau-ounce sirloin steak yuav muaj txog 3.2 mg ntawm hlau.
- Nqaij nyuj los yog nqaij qaib los yog giblets kuj yog qhov zoo nrog txhua qhov chaw los ntawm 5–9 mg hauv peb-ounce kev pabcuam.
- Thaum nws los txog rau nqaij qaib, os yog koj qhov chaw zoo tshaj plaws ntawm hlau nrog 2.3 mg hauv peb-ounce kev pabcuam, thiab qaib cov txwv yog ze thib ob nrog kwv yees li 2.1 mg hauv peb-ounce kev pabcuam.
- Qhov no yog ib qho laj thawj vim li cas cov neeg tsis noj nqaij thiab cov neeg tsis noj nqaij feem ntau txom nyem cov hlau qis: lawv tsis haus nqaij thiab yog li feem ntau muaj cov hlau qis. Yog tias koj yog neeg tsis noj nqaij lossis neeg tsis noj nqaij, nws yog qhov tseem ceeb uas koj yuav tsum tau them nyiaj los ntawm kev noj cov zaub uas muaj hlau.
Kauj Ruam 3. Noj nqaij ntses ntau dua
Qee qhov kev xaiv nqaij nruab deg kuj tseem nplua nuj nyob hauv heme hlau. Cov kev xaiv no tseem muaj qhov ntxiv ntxiv ntawm kev muaj protein ntau thiab muaj roj tsawg. Cov nqaij nruab deg yog cov khoom muaj protein ntau rau cov neeg tsis noj nqaij uas tau qhib noj ntses.
- Clams thiab oysters yog qee yam ntawm cov zaub mov nplua nuj nyob hauv koj yuav pom ntawm kwv yees li 23 mg thiab 10 mg, feem, hauv peb-ounce kev pabcuam.
- Peb ooj ntawm mollusks lossis mussels txhua qhov muaj kwv yees li 3.5 mg ntawm cov hlau.
- Peb-ounce kev pabcuam sardines cov kaus poom hauv cov roj muaj ib puag ncig 2.1 mg ntawm cov hlau, thiab tuna, mackerel, thiab haddock kuj tseem yog cov hlau zoo ntawm kwv yees li 0.7 mg ntawm cov hlau ib zaug.
Kauj Ruam 4. Ntxiv taum ntau rau koj cov zaub mov
Txawm hais tias cov hlau tsis yog heme tsis yooj yim nqus los ntawm koj lub cev, koj tseem tuaj yeem tau txais cov hlau ntau los ntawm cov khoom siv cog, thiab taum yog qhov zoo. Ib khob taum siav yuav nruab nrab ib ncig ntawm 3.5 mg ntawm cov hlau.
- Cov taum dawb yog qee qhov ntawm cov hlau siab tshaj plaws ntawm 3.9 mg hauv 1/2 khob.
- Qee qhov kev xaiv taum zoo rau cov hlau muab nyob ib puag ncig 2.1 mg hauv tsuas yog 1/2 khob. Cov kev xaiv no suav nrog taum taum, taum garbanzo (chickpeas), thiab taum lima.
Kauj Ruam 5. Ntxiv qee tofu lossis taum pauv rau koj noj
Cov neeg tsis noj nqaij thiab vegans tseem tuaj yeem tso cov hlau hauv lawv cov zaub mov noj vim tias taum paj kuj tseem yog qhov zoo rau cov hlau tsis muaj heme. Tsuas yog 1/2 khob ntawm tofu tuaj yeem muaj ntau npaum li 3.5 mg ntawm cov hlau.
Cov taum pauv siav (xws li edamame) tuaj yeem muaj ntau ntxiv nrog txog 4.4 mg nrog 1/2 khob
Kauj Ruam 6. Noj kom tsaus, zaub ntsuab
Lawv muaj cov qib hlau siab. Spinach, kale, thiab collards yog qee qhov kev xaiv zoo tshaj plaws uas tsis yog heme hlau. Piv txwv, Spinach muaj li ntawm 3.2 mg ntawm hlau hauv 1/2 khob. Cov nplooj zaub ntsuab kuj tseem muaj ntau txoj hauv kev los npaj lawv los ntawm zaub nyoos kom ntxiv rau cov smoothies.
Kauj Ruam 7. Noj zaub mov muaj zog zoo xws li noob thiab noob
Sprouted noob thiab noob taum tseem zoo dua rau koj. Piv txwv li, ib ooj ntawm taub dag, noob hnav, lossis noob taum tuaj yeem muaj ntau npaum li 4.2 mg ntawm cov hlau tsis muaj heme.
Yog tias koj nyiam cov noob paj noob hlis, lawv tsis zoo li cov hlau, tab sis koj tseem yuav tau txais 0.7 mg ntawm hlau ib ooj
Kauj Ruam 8. Saib rau cov kev xaiv uas muaj zog
Ntau pluas tshais pluas tshais thiab lwm cov khoom nplej thiab oat tau ntxiv dag zog rau hlau, ua rau lawv lwm txoj hauv kev zoo rau ntxiv hlau rau cov zaub mov tsis txaus. Txheeb cov ntawv lo ntawm cov khoom lag luam tshwj xeeb kom pom ntau npaum li cas hlau rau ib qho kev pabcuam nws suav nrog.
Kauj Ruam 9. Noj cov tshuaj hlau
Cov tshuaj ntxiv hlau kuj tseem muaj los pab tshem tawm cov zaub mov muaj hlau. Txawm li cas los xij, ib txwm tham nrog kws kho mob ua ntej yuav ntxiv cov hlau ntxiv kom ntseeg tau tias koj tsis tas yuav nqus cov hlau ntau hauv koj cov kev noj haus niaj hnub vim tias koj tus nqi niaj hnub yog ua ke ntawm cov tshuaj ntxiv thiab cov hlau uas muaj hauv cov zaub mov koj noj.
Kauj Ruam 10. Xav txog cov tshuaj vitamin ntxiv
Qee cov vitamins thiab minerals yuav tsis nqus tau raug yog tias tsis muaj lawv cov koom tes. Piv txwv li, hlau tau nqus tau zoo dua nrog rau vitamin C, thiab cov hlau nqus tau qeeb los ntawm kev noj calcium. Vegans yuav tsum tau noj cov vitamin B12, uas xav tau rau kev nqus cov hlau. Kev noj zaub mov vegan tsis muab tus nqi txaus ntawm B12.
Cov tshuaj hlau tuaj yeem ua rau mob plab. Noj cov tshuaj hlau nrog zaub mov lossis hmo ntuj ua ntej yuav mus pw
Kauj Ruam 11. Zam kev xaiv zaub mov thiab dej haus uas thaiv kev nqus hlau
Tshuaj yej thiab kas fes muaj polyphenols uas thaiv kev nqus hlau. Lwm cov zaub mov tiv thaiv hlau suav nrog cov khoom noj uas muaj calcium ntau xws li cov khoom siv mis.
Koj tsis tas yuav zam cov kev xaiv no tag nrho, tab sis tsis muaj lawv tib lub sijhawm zoo li cov khoom noj uas muaj hlau
Kauj Ruam 12. Noj txiv kab ntxwv los yog haus cov kua txiv kab ntxwv thaum noj cov ntsiav tshuaj hlau (ferrous sulfate, ferrous gluconate, thiab lwm yam)
). Cov vitamin C muaj nyob hauv cov kev xaiv no pab pab nqus cov hlau.
Qhov no yog qhov tshwj xeeb tshaj yog rau cov uas vam khom feem ntau ntawm cov hlau tsis muaj heme vim tias cov vitamin C ua rau lub cev nqus tau yooj yim dua
Ntu 2 ntawm 2: Txheeb Ntshav Ntshav
Kauj Ruam 1. Txheeb xyuas koj qhov kev pheej hmoo rau ntshav tsis txaus
Ib tus neeg tuaj yeem txhim kho cov hlau tsis muaj ntshav tsis txaus, thiab kwv yees li 20% ntawm cov poj niam (thiab 50% ntawm poj niam cev xeeb tub) thiab 3% ntawm cov txiv neej yog hlau tsis txaus. Qee pab pawg kuj tseem muaj kev pheej hmoo ntau ntxiv rau kev txhim kho ntshav tsis txaus. Cov pab pawg no suav nrog:
- Poj niam (vim poob ntshav thaum lub hli thiab yug menyuam).
- Cov 65+, uas muaj feem yuav noj cov zaub mov muaj hlau tsawg.
- Cov neeg ntawm cov ntshav thinner xws li tshuaj aspirin, Plavix, Coumadin, lossis heparin.
- Cov neeg uas muaj lub raum tsis ua haujlwm, tshwj xeeb tshaj yog tias lawv nyob rau kev lim ntshav vim tias lawv muaj teeb meem ua cov qe ntshav liab.
- Cov neeg uas muaj teeb meem nqus hlau.
- Cov neeg uas noj zaub mov tsis muaj hlau (feem ntau yog vegans thiab tsis noj nqaij).
Kauj Ruam 2. Txheeb xyuas cov tsos mob ntawm ntshav tsis txaus
Cov tsos mob tseem ceeb ntawm ntshav tsis txaus suav nrog hnov nkees, ua pa nyuaj, kiv taub hau, nkees, tawv nqaij daj, teeb meem mloog lus, thiab hnov txias.
- Lwm cov cim tuaj yeem suav nrog lub plawv dhia nrawm, cov ntsia hlau tawg, daim di ncauj tawg, mob tus nplaig, mob nqaij thaum lub sijhawm tawm dag zog, thiab teeb meem nqos.
- Me nyuam mos thiab me nyuam me uas muaj hlau tsis txaus yuav muaj kev qeeb hauv kev txawj xws li taug kev thiab tham lus, tsis loj hlob raws li qhov xav tau, thiab muaj kev saib xyuas luv.
Kauj Ruam 3. Mus ntsib koj tus kws kho mob
Yog tias koj tab tom ntsib ntau yam ntawm cov tsos mob no-tshwj xeeb tshaj yog tias koj koom nrog ib ntawm cov pej xeem nrog kev pheej hmoo ntawm ntshav tsis txaus-tom qab ntawd mus ntsib koj tus kws kho mob rau kev kuaj mob kom raug txhawm rau txiav txim siab yog tias tsis muaj hlau tsis txaus yog qhov ua rau. Nws yog ib qho tseem ceeb mus ntsib koj tus kws kho mob vim tias nws lossis nws yuav muaj cov lus qhia tshwj xeeb ntxiv rau kev noj cov zaub mov uas muaj hlau.
