Yuav Xaiv Li Cas Ntxiv Cov Hlau: 15 Kauj Ruam (nrog Duab)

Cov txheej txheem:

Yuav Xaiv Li Cas Ntxiv Cov Hlau: 15 Kauj Ruam (nrog Duab)
Yuav Xaiv Li Cas Ntxiv Cov Hlau: 15 Kauj Ruam (nrog Duab)

Video: Yuav Xaiv Li Cas Ntxiv Cov Hlau: 15 Kauj Ruam (nrog Duab)

Video: Yuav Xaiv Li Cas Ntxiv Cov Hlau: 15 Kauj Ruam (nrog Duab)
Video: yuav coj li cas kom luag nyiam 2024, Lub peb hlis ntuj
Anonim

Hlau yog lub hauv paus tseem ceeb uas pab cov ntshav ntshav thauj oxygen thoob plaws lub cev. Cov neeg feem coob tau txais cov hlau txaus los ntawm lawv cov zaub mov noj ib txwm muaj, txij li ntau cov zaub mov muaj hlau ntau; txawm li cas los xij, yuav xav tau hlau ntxiv tom qab los ntshav lossis thaum lub cev tsis tsim cov qe ntshav txaus. Qhov no feem ntau hu ua ntshav tsis txaus thiab tuaj yeem tshwm sim los ntawm ntau yam xws li lub cev ntas hnyav, cev xeeb tub, lossis mob raum. Cov tshuaj multivitamin tsis tu ncua uas muaj hlau muaj kev nyab xeeb rau noj txhua hnub; txawm li cas los, hlau ntxiv yuav tsum tau noj tsuas yog raws li kev qhia ntawm koj tus kws kho mob. Muaj ntau txoj kev xaiv muaj thaum nws los txog rau hom tshuaj ntxiv hlau.

Cov kauj ruam

Ntu 1 ntawm 3: Nrhiav seb koj Puas Xav Tau Cov Hlau Ntxiv

Xaiv ib qho Hlau Ntxiv Kauj Ruam 13
Xaiv ib qho Hlau Ntxiv Kauj Ruam 13

Kauj Ruam 1. Saib xyuas cov tsos mob ntawm ntshav tsis txaus

Anemia txhais tau tias qib qis ntawm cov qe ntshav liab hauv koj lub cev thiab yog lub cim ntawm cov hlau tsis txaus. Qhov no tuaj yeem tshwm sim ntau thiab vim muaj ntau yam. Cov tsos mob muaj xws li:

  • Nkees nkees
  • Paleness
  • Kiv taub hau
  • Lub plawv dhia ceev
  • Ua daus no
  • Mob taub hau
  • Khaus
  • Plaub hau poob
  • Kev tiv thaiv kab mob qeeb rau kev kis mob
Xaiv ib qho Hlau Ntxiv Kauj Ruam 14
Xaiv ib qho Hlau Ntxiv Kauj Ruam 14

Kauj Ruam 2. Mus kuaj ntshav

Qib ntawm hemoglobin qhia txog qib ntawm cov qe ntshav liab hauv koj cov ntshav thiab siv los txiav txim seb koj puas muaj hlau tsis txaus. Yog tias koj nyob hauv ib ntawm cov pawg no, koj muaj feem yuav muaj hlau tsis txaus thiab yuav tsum txiav txim siab mus kuaj:

  • Poj niam cev xeeb tub
  • Cov poj niam nrog hnyav los ntshav
  • Menyuam mos thiab menyuam yaus
  • Cov neeg mob qog noj ntshav
  • Cov neeg uas muaj teeb meem plab zom mov
  • Cov neeg pub ntshav
Xaiv Qhov Kev Pab Ntxiv Hlau Kauj Ruam 15
Xaiv Qhov Kev Pab Ntxiv Hlau Kauj Ruam 15

Kauj Ruam 3. Tham nrog koj tus kws kho mob txog qhov ua tau noj cov tshuaj ntxiv

Lawv yuav pab koj txiav txim siab seb puas yuav ntxiv cov hlau ntxiv rau koj thiab muaj pes tsawg, raws li koj tus poj niam txiv neej, hnub nyoog thiab xwm txheej uas twb muaj lawm. Nco ntsoov koj hais seb koj puas muaj ib qho ntawm cov xwm txheej no hauv koj keeb kwm kev kho mob:

  • Kev quav cawv
  • Ntshav ntshav
  • Mob raum lossis mob siab
  • Mob caj dab
  • Mob hawb pob
  • Ua xua
  • Hemochromatosis
  • Hemosiderosis
  • Mob plawv
  • Teeb meem plab hnyuv
  • Mob plab
  • Lwm hom mob ntshav qab zib

Ntu 2 ntawm 3: Xaiv Qhov Zoo Ntawm Cov Hlau Ntxiv rau Koj

Kauj Ruam 1. Txheeb xyuas seb koj xav tau hlau ntau npaum li cas

Kev noj tshuaj yog nyob ntawm hnub nyoog, poj niam txiv neej, cov xwm txheej uas twb muaj lawm thiab kev noj zaub mov kom zoo. Qhov xav tau txhua hnub feem ntau yog 8 mg rau cov txiv neej laus thiab 18 mg rau poj niam.

  • Cov poj niam cev xeeb tub yuav xav tau hlau ntau ntxiv (ib puag ncig 27 mg ib hnub).
  • Cov poj niam uas pub niam mis yuav xav tau tsawg dua li ib txwm (9 txog 10 mg ib hnub).
  • Cov menyuam yaus yuav xav tau cov nyiaj sib txawv nyob ntawm lawv hnub nyoog thiab kev sib deev. Txheeb xyuas cov lus pom zoo ntawm Pawg Neeg Saib Xyuas Khoom Noj thiab Khoom Noj kom txiav txim siab tias koj cov menyuam yuav tsum tau hlau ntau npaum li cas txhua hnub:
  • Nws tsis pom zoo kom siv cov hlau loj rau ntev dua rau lub hlis, tshwj tsis yog koj tus kws kho mob qhia rau koj lwm yam.
Xaiv Ib Qhov Kev Pab Ntxiv Hlau 2
Xaiv Ib Qhov Kev Pab Ntxiv Hlau 2

Kauj Ruam 2. Paub txog ntau hom hlau ntxiv

Cov hlau tuaj yeem raug coj los ua cov tshuaj xws li ntsiav tshuaj, tsiav tshuaj lossis kua. Koj kuj tseem tuaj yeem xaiv daim ntawv tso tawm qeeb ntawm cov hlau: cov no tau noj ib hnub ib zaug thiab muab cov hlau tso rau hauv lub cev tsis tu ncua. Cov khoom siv hlau feem ntau raug muag yam tsis muaj ntawv yuav tshuaj, tshwj tsis yog cov menyuam mos tee lossis cov tshuaj tshwj xeeb.

  • Koj tus kws kho mob yuav pab koj txiav txim siab qhov ntau npaum li cas txhua hnub uas koj xav tau thiab qhia qhov zoo tshaj ntawm daim ntawv ntxiv rau koj.
  • Cov ntsiav tshuaj feem ntau yog qhov zoo tshaj plaws nqus thiab tsis kim xaiv. Cov ntawv ua kua feem ntau nyiam rau cov menyuam yaus. Kev tso tshuaj maj tso tawm ua rau muaj kev phiv tshwm sim tsawg dua tab sis kuj tseem nqus tau me me.
  • Thaum xaiv cov tshuaj ntxiv, txiav txim siab lwm yam xws li kev nyiam tus kheej (koj yuav muaj teeb meem nqos cov ntsiav tshuaj uas tsis zom) thiab cov kev mob tshwm sim. Piv txwv li, cov tshuaj kua zoo li yuav ua rau koj cov hniav puas.
  • Lwm hom tshuaj ntxiv hlau muaj xws li hmoov, raug ncua, ua kua ua kua, kua phoov thiab tshuaj pleev. Ib txoj hauv kev los tiv thaiv qhov no yog los ntawm kev sib tov ntxiv nrog dej lossis kua txiv lossis haus nws los ntawm cov quav.
Xaiv ib qho Hlau Ntxiv Kauj Ruam 3
Xaiv ib qho Hlau Ntxiv Kauj Ruam 3

Kauj Ruam 3. Xaiv cov tshuaj multivitamin uas muaj hlau

Feem ntau ntawm cov menyuam yaus thiab cov laus multivitamins muaj cov tshuaj pom zoo txhua hnub ntawm cov hlau. Yog tias koj qhov tsis txaus yog qhov hnyav, koj tuaj yeem yooj yim nce koj cov kev noj txhua hnub hauv daim ntawv no.

Nyeem daim ntawv lo txhawm rau txheeb xyuas cov hlau uas muaj nyob hauv cov tshuaj multivitamin thiab saib seb nws puas haum rau qhov ntau npaum li cas qhia los ntawm koj tus kws kho mob

Kauj Ruam 4. Txheeb xyuas qib qib hlau hauv qib ntxiv

Thaum nyeem daim ntawv lo, nco ntsoov tias cov ntsiab lus hlau yuav tshwm nyob rau hauv peb lub npe no: ferrous sulfate, ferrous fumarate, thiab ferrous gluconate. Txawm hais tias muaj pes tsawg ntawm ib qho ntawm cov ntsiab lus no, pes tsawg ntawm cov hlau tau qhia los ntawm qib ntawm cov hlau hlau.

  • Tus nqi ntawm cov hlau hlau tsis tas yuav txuas nrog tus nqi ntawm cov hlau ntxiv. 300 mg ntawm ferrous sulfate lossis ferrous fumarate tuaj yeem sib txawv rau qib sib txawv ntawm cov hlau hlau.
  • Tawm ntawm peb qhov, ferrous fumarate feem ntau muaj cov ntsiab lus siab tshaj ntawm cov hlau hlau (ib puag ncig 33 feem pua). Ferrous gluconate muaj qis tshaj (ib puag ncig 12 feem pua), thaum ferrous sulfate muaj me ntsis ntxiv (20 feem pua). Thaum xaiv qhov ntxiv los siv, koj yuav xav sim gluconate yog tias koj ntshai fumarate yuav ntau rau koj, lossis fumarate yog tias koj lub hom phiaj yog kom tau hlau ntau li ntau tau ntawm kev ntxiv.
Xaiv ib qho Kev Pab Ntxiv Hlau 5
Xaiv ib qho Kev Pab Ntxiv Hlau 5

Kauj Ruam 5. Nug koj tus kws kho mob seb koj puas xav tau txhaj tshuaj hlau

Qhov no pom zoo tsuas yog koj tsis tuaj yeem nqa hlau hauv lwm daim ntawv. Hlau tuaj yeem txhaj tshuaj nkaus xwb los ntawm kws kho mob lossis kws saib xyuas neeg mob.

Tsis txhob noj lwm hom tshuaj ntxiv yog tias koj tab tom txhaj tshuaj

Xaiv ib qho Kev Pab Ntxiv Hlau 6
Xaiv ib qho Kev Pab Ntxiv Hlau 6

Kauj Ruam 6. Txiav txim siab ua raws li kev noj zaub mov muaj hlau

Koj tus kws kho mob yuav qhia koj kom hloov pauv koj cov zaub mov kom suav nrog cov zaub mov ntau nrog cov ntsiab lus muaj hlau siab. Yog tias koj cov ntshav tsis txaus tsuas yog noj cov hlau tsis zoo, koj yuav tsum rov txiav txim siab koj cov zaub mov ua ntej noj cov tshuaj ntxiv tom khw.

  • Nco ntsoov tias qee cov khoom noj yuav muaj hmo irons (yooj yim nqus los ntawm koj cov ntshav), thaum lwm tus yuav muab neej hlau (tsawg dua nqus tau yooj yim).
  • Cov zaub mov uas muaj hlau ntau muaj xws li:

    • Nqaij: daim siab, nqaij nyug hauv av, nqaij npuas, ceg qaib cov txwv, cov menyuam yaj ceg (ntau ntau ntawm heme hlau)
    • Qe (heme hlau)
    • Ntses: sardines, oysters, tuna, cws (me me ntawm heme hlau)
    • Brown mov (nonheme hlau)
    • Raum taum, taum los yog lentils (tsis yog hlau)
    • Cereal: Cov hmoov nplej uas muaj zog ntxiv, qhob cij tag nrho, oatmeal (tsis yog hlau)
    • Spinach (nonheme hlau)
    • Tofu (nonheme hlau)
    • Molasses (nonheme hlau)
    • Txiv laum huab xeeb (nonheme hlau)
    • Raisins (nonheme hlau)

Ntu 3 ntawm 3: Noj Cov Hlau Ntxiv

Xaiv ib qho Kev Pab Ntxiv Hlau 7
Xaiv ib qho Kev Pab Ntxiv Hlau 7

Kauj Ruam 1. Noj cov hlau ntxiv

Nws yog qhov zoo tshaj los noj cov hlau ntxiv rau ntawm lub plab khoob kom pab txhawb kev nqus dej, nrog rau dej lossis kua txiv hmab txiv ntoo. Qhov no txhais tau tias ib lossis ob teev ua ntej noj mov.

Yog tias noj cov hlau ntawm lub plab khoob ua rau koj mob, koj yuav tsum noj nws tom qab noj mov, txawm hais tias qhov no yuav ua rau koj lub cev nqus tau nws nyuaj dua

Xaiv ib qho Kev Pab Ntxiv Hlau 8
Xaiv ib qho Kev Pab Ntxiv Hlau 8

Kauj Ruam 2. Ua kom koj tau txais cov vitamin C

Noj zaub mov nrog cov ntsiab lus muaj vitamin C siab, zoo li txiv kab ntxwv qaub, yuav pab koj lub cev nqus tau cov hlau ntau. Yog li, qhov no tau pom zoo ob qho tib si yog tias koj ua raws cov zaub mov muaj cov hlau lossis noj tshuaj ntxiv. Koj tuaj yeem tau txais cov vitamin C ntau ntxiv los ntawm:

  • Txiv kab ntxwv thiab kua txiv kab ntxwv
  • Liab thiab ntsuab kua txob
  • Strawberries thiab blackcurrant
  • Broccoli thiab Brussels sprouts
  • Qos yaj ywm
Xaiv Ib Qhov Kev Pab Ntxiv Hlau 9
Xaiv Ib Qhov Kev Pab Ntxiv Hlau 9

Kauj Ruam 3. Ua tib zoo saib xyuas lub sijhawm noj zaub mov uas yuav cuam tshuam rau nqus cov hlau

Kev muab cov hlau ntxiv nrog qee yam khoom noj yuav ua rau koj lub cev nqus tau nws. Cov zaub mov lossis tshuaj ntxiv hauv qab no yuav tsum tau haus tsis pub ntev tshaj ob teev tom qab noj cov tshuaj ntxiv yog tias koj xav ua kom koj cov hlau tau txais ntau ntxiv:

  • Caffeinated dej qab zib thiab khoom noj (kas fes, tshuaj yej dub, chocolate)
  • Calcium thiab antacid ntxiv
  • Nyuj mis nyuj (rau menyuam yaus thiab menyuam mos)
Xaiv Qhov Kev Pab Ntxiv Hlau 10
Xaiv Qhov Kev Pab Ntxiv Hlau 10

Kauj Ruam 4. Xav txog cov kev mob tshwm sim ntawm kev noj cov tshuaj iron

Nug koj tus kws kho mob txog qhov tshwm sim tsis xis nyob uas koj yuav tsum ua kom nqus tau cov hlau. Lawv yuav qhia koj kom txo koj cov tshuaj noj txhua hnub yog tias cov tsos mob no dhau mus rau koj noj. Cov no tuaj yeem suav nrog:

  • Cem quav
  • Chim plab
  • Xeev siab
  • Mob nqaij
  • Cramping
  • Lub plawv dhia ceev
  • Kiv taub hau
  • Nws yog xim hlau saj
  • Cov hniav daj (yog tias muaj, txhuam nrog cov dej qab zib lossis tshuaj peroxide)
Xaiv ib qho Hlau Ntxiv Kauj Ruam 11
Xaiv ib qho Hlau Ntxiv Kauj Ruam 11

Kauj Ruam 5. Ua tib zoo saib cov tsos mob ntawm cov hlau lom

Kev noj cov hlau ntau dhau tuaj yeem ua rau muaj ntau yam tsis zoo. Yog tias cov kev mob tshwm sim loj heev, koj muaj ib lossis ntau qhov tsos mob no thiab koj xav tias lawv yuav yog vim hlau ntau dhau, hu rau koj tus kws kho mob thiab txiav txim siab txo koj qhov ntau npaum lossis hloov mus rau lwm yam tshuaj ntxiv.

  • Cov tsos mob thaum ntxov muaj xws li:

    • Zawv plab (tej zaum nrog ntshav)
    • Ua npaws
    • Xeev siab thiab mob plab heev
    • Ntuav hnyav (tej zaum nrog ntshav)
  • Cov tsos mob lig suav nrog:

    • Daim di ncauj xiav, rau tes thiab xib teg
    • Qaug dab peg
    • Clammy tawv nqaij
    • Ua pa nyuaj
    • Nkees lossis tsis muaj zog
    • Lub plawv dhia ceev
Xaiv ib qho Hlau Ntxiv Kauj Ruam 12
Xaiv ib qho Hlau Ntxiv Kauj Ruam 12

Kauj Ruam 6. Saib xyuas koj qhov kev nce qib

Koj tus kws kho mob tej zaum yuav qhia koj kom rov qab los tom qab ob peb lub lis piam los tshuaj xyuas seb koj lub cev teb li cas rau cov tshuaj ntxiv. Kev kuaj ntshav yuav saib xyuas koj cov qib hemoglobin thiab txiav txim siab ntev npaum li cas koj yuav tsum txuas ntxiv kev kho mob.

Txheeb xyuas koj cov quav yog ib txoj hauv kev zoo los saib seb koj lub cev puas nqus cov hlau ntxiv. Cov no yuav tsum dub

Lub tswv yim

  • Noj koj cov ntsiav tshuaj hlau nrog vitamin C tuaj yeem pab daws teeb meem plab.
  • Cov tshuaj tso tawm qeeb yuav pab txo qis kev phiv xws li mob plab.
  • Yog tias koj xav tias koj tus menyuam yuav muaj hlau tsis txaus, nug koj tus kws kho mob seb nws puas yog lub tswv yim zoo los muab tshuaj rau nws. Kev pub niam mis feem ntau muab rau koj tus menyuam nrog rau txhua yam hlau uas nws xav tau. Txawm li cas los xij, tom qab rau lub hlis kom ntseeg tau tias koj qhia zaub mov ntxiv rau koj tus kheej cov mis uas muaj cov ntsiab lus hlau siab.

Lus ceeb toom

  • Tsis txhob noj cov hlau ntxiv tshwj tsis yog kws kho mob tau qhia koj.
  • Hlau tuaj yeem ua tshuaj lom yog tias noj ntau dhau. Lub hom phiaj rau Kev Pom Zoo Dietary Allowance (RDA), thiab tsis pub dhau qhov Tolerable Upper Intake Level (UL).

Pom zoo: