2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
Lub cev xav tau hlau. Tom qab txhua tus, txhua lub cell hauv lub cev muaj hlau thiab siv cov khoom noj muaj txiaj ntsig zoo no los pab thauj oxygen hauv cov ntshav mus rau cov ntaub so ntswg thiab ntsws. Yog tias cov qib hlau tsis zoo, lub hlwb yuav tsis tau cov pa oxygen txaus thiab ib tug neeg yuav ua neeg tsis txaus siab.
Qhov tsis muaj cov hlau txaus tsim nyog nws kuj tseem tuaj yeem ua rau koj lub zog tsaug zog, kiv taub hau thiab qeeb. Thiab qhov no tsis yog qhov uas koj xav tias yuav nyob tag hnub! Tib neeg lub cev tsis tuaj yeem tsim cov hlau, yog li koj yuav tsum vam khom rau cov khoom noj kom tau txaus ntawm cov khoom tseem ceeb.
Cov txiaj ntsig ntawm hlau
Hlau tseem ceeb heev thiab tsim nyog rau kev noj qab haus huv. Hauv kab hauv qab no peb yuav xav txog dab tsi yog nws qhov tseem ceeb:
1. Ua kom ntau dua ntawm kev tsim hemoglobin - lub luag haujlwm tseem ceeb ntawm hlau yog los pab txhawb kev tsim hemoglobin. Qhov no tseem ceeb heev rau cov poj niam uas muaj qhov phom sij ua mob ntshav siab.
2. Nqa cov pa oxygen - ib qho tseem ceeb tshaj plaws ntawm kev noj qab haus huv zoo uas hlau muabCov. Oxygen yog xav tau los ntawm txhua lub plab hnyuv siab raum kom lawv lub luag haujlwm ib txwm ua.
3. Kev tswj qhov kub thiab txias - hlau yog qhov tseem ceeb hauv kev ntsuas lub cev kub. Ua kom qhov kub thiab txias nyob hauv qhov txwv tsis pub tshaj txhais tau hais tias kev ua haujlwm ntawm metabolic thiab enzymatic tau ua hauv kev ua kom zoo tshaj plaws hauv ib puag ncig zoo tshaj plaws.
4. Pab tiv thaiv cov kab mob mus ntev - hlau pab ua kom mob siab rau qee cov teeb meem mob ntev ntev xws li ntshav khiav tsis zoo thiab lub raum tsis ua haujlwm, nrog rau qee yam kab mob ntawm cov kab mob ntawm lub tso zis thiab hnyuv.
5. Tawm tsam nyob tsis tswm ceg mob - hlau tsis muaj txaus hauv lub cev yog ib qho laj thawj ntawm kev loj hlob ntawm tus mob no. Kev noj haus kom tsawg ntawm cov hlau nyob hauv daim ntawv qhia txog kev noj zaub mov kom ua rau muaj txiaj ntsig kev mob. Yog lawm, kws kho mob yuav tsum sab laj. Ib qho ntawm cov tsos mob ntawm cov hlau tsis muaj zog yog cov leeg pob txha, yog li tsis txhob quav ntsej lawv.
Qhov xov xwm zoo yog cov hlau pom pom hauv ntau hauv cov zaub mov, yog li koj tuaj yeem tau txais txhua yam koj xav tau los ntawm kev noj zaub mov kom zoo. Yog koj tau aim rau noj zaub mov kom muaj nplua mias, saib cov kab hauv qab no qhov zoo tshaj plaws hlau, Tau muaj yav dhau los tau tshaj tawm tias kev pom zoo txhua hnub kom tsawg ntawm cov ntxhia pob zeb tseem ceeb yog 18 mg.
Nqaij los ntawm kabmob
Nws yuav tsis yog rau txhua tus saj, tab sis nws yog cov khoom nruab nrog cev qhov zoo tshaj plaws hlauCov. Nyob rau hauv peb lub yog cov nqaij ntawm daim siab, lub siab thiab lub raum. 100 grams ntawm ob lub raum yaj muab koj li 58% ntawm cov hlau xav tau rau hnub, nyuj ob lub raum - 27%, thiab nqaij npuas - 25%. 100 gram ntawm cov nqaij nyug siab coj koj 59% ntawm qhov yuav tsum tau noj txhua hnub ntawm cov hlau, thiab yaj - 48%.
Nqaij ntses
Muaj ntau ntau yam nqaij ntses nplua nuj hauv cov hlauYog li yog tias lawv yog qhov ntu rau koj cov kev noj haus, koj muaj hmoo. Lawv yog cov tsis tshua muaj neeg nyiam thiab tuaj yeem ua rau noj ntau txoj hauv kev. Los ntawm cov kua zaub thiab stews rau zaub nyoos thiab nplej zom, cov nqaij nruab deg yog qhov tseem ceeb ntawm haute cuisine, tab sis koj kuj tuaj yeem ua khaub thuas lossis taco nrog nws. Tsuas yog ib puas grams ntawm sardines nqa 50% ntawm qhov xav tau txhua hnub ntawm cov hlau. Ib puas gram ntawm cov pos i hle khoom siv 52% ntawm cov hlau uas xav tau rau hnub ntawd, thiab tib cov qwj nplais - 39%.
Spinach thiab lwm yam zaub nplooj ntsuab
Cov zaub ntsuab yog ib qho txiaj ntsig zoo ntawm cov hlauuas tsis yog tsiaj keeb kwm. Txawm li cas los xij, daim ntawv ntawm cov hlau no tsis yog yooj yim nqus los ntawm lub cev. Yog li yog koj lub hom phiaj xav tau tau txais hlau feem ntau yog los ntawm zaub, koj yuav tsum noj ntau thiab txawv kom paub tseeb tias koj tau txais txaus. Qhov zoo, nws yuav tsis nyuaj vim tias koj muaj kev xaiv ntau. Ib nrab ntawm ib khob ntawm hau taub hau hau muaj 18% ntawm cov hlau koj xav tau rau hnub ntawd, ib puas pob zaub qhwv muab rau koj 9%, thiab ib nrab khob zaub cob pob muab koj 3%.
Txiv lws suav puree
Thaum cov txiv lws suav nyoos tsis muaj cov hlau loj, cov txiv lws suav thiab txiv lws suav qhuav, uas muaj zog, muaj txaus. Ib lub khob ntawm lws suav muab tshuaj txhuam, piv txwv li, muaj 4,45 mg ntawm cov hlau, uas yuav luag 25% ntawm qhov xav tau rau hnub ntawd. Siv cov puree los ua lub hauv paus rau cov nplej zom, cov nqaij npuas ua los yog curry. Yog tias koj nyiam txiv lws suav qhuav, ib nrab khob ntawm lawv muaj 2.5 mg ntawm hlau lossis 14% ntawm koj noj txhua hnub.
Thiab ob peb npaj txhij txog ntawm hlau
Cov txiv hmab txiv ntoo mulberry muaj lub zog qab zib thiab qaub thiab tuaj yeem ua rau jellies, puddings lossis marmalades. Ib khob ntawm cov txiv hmab txiv ntoo tuaj yeem muab rau koj 2.59 mg lossis 14.3% ntawm koj cov kua txiv niaj hnub. Cov chocolate dub yog lwm qhov zoo ntawm cov ntxhia. Tsuas yog 25 gram ntawm nws (tsawg kawg 59% cocoa) muab 20% ntawm kev noj cov hlau txhua hnub. Cov qos yaj ywm tshiab tev tau tuaj yeem muab rau koj li ntawm 18% ntawm qhov xav tau ntawm cov hlau rau hnub.
Xyuam xim nrog qee cov zaub mov
Txawm hais tias noj cov khoom noj muaj nplua mooj, qee zaum kev pom cov tshuaj ntxhia tsis tuaj yeem. Qhov no yog vim cov zaub mov uas cuam tshuam nrog kev nqus hlau. Cov no yog cov khoom lag luam nrog phytic acid, thiab tus neeg sawv cev ci ntsa iab tuaj yeem pom ntsej muag nrog tshuaj txhuam hmoov nplej. Nws cuam tshuam cov nqus hlau mus txog 75%.
Tus yeeb ncuab txuas ntxiv ntawm kev nqus hlau kom zoo yog cov polyphenols hauv cov tshuaj yej ntsuab. Txawm hais tias hom tshuaj yej no siv tau zoo rau lwm qhov, nws yog ib qho ntawm cov khoom siv tsis zoo tshaj plaws hauv cov ntsiab lus ntawm hlau.
Pom zoo:
Khoom Noj Khoom Haus Hauv Kev Tsis Muaj Hlau Tsis Muaj Ntshav
Kev mob ntshav tsis muaj zog yog ib qho yooj yim rau kev kuaj mob. Kev tsis txaus siab yog cov yam ntxwv, qhov hnoos qeev thiab tawv nqaij ua daj ntseg daj, thiab cov pob nyob ntawm kaum ob ntawm daim di ncauj qhia txog kev txo qis hauv cov ntshav liab.
Cov Khoom Noj Khoom Haus Uas Muab Rau Peb Ntawm Cov Khoom Ntawm Cov Hlau
Yuav kom ua haujlwm zoo, peb lub cev xav tau ntau yam khoom noj muaj txiaj ntsig zoo, cov vitamins thiab minerals. Ib qho ntawm cov zaub mov tseem ceeb tshaj plaws rau peb txoj kev noj qab haus huv yog hlau. Nws ua cov haujlwm yooj yim hauv lub cev, xws li thauj cov pa oxygen thiab txhawb kev tsim cov qe ntshav liab.
Tsib Lub Khoom Muaj Roj Muaj Qab, Muaj Qhov Tsis Muaj Qhov Xav Tias Tsis Muaj Kev Phom Sij
Txhua qhov txhia chaw peb tau qhia tias cov rog yog cov tsis zoo. Txawm peb txiav txim siab noj, peb ib txwm paub tseeb tias nws tsis muaj rog-rog. Cov neeg pab khoom noj khoom haus, kws kho plawv thiab lwm tus tau pom hauv TV thiab Is Taws Nem, qhia rau peb tias peb cov rog rog tsawg dua, nws zoo dua, nws zoo dua rau peb kev noj qab haus huv.
Cov Khoom Noj Yuav Tsum Tau Muaj Ntawm Cov Khoom Noj Uas Tsis Muaj Rog
Yog koj noj noj qab nyob zoo, ua kom tsis txhob muaj rog ntau feem ntau tsis tsim nyog. Txawm li cas los xij, nyob rau qee kis, tsis suav rog los ntawm koj cov kev noj haus yuav muaj txiaj ntsig zoo. Hauv tsab xov xwm no peb yuav nthuav qhia 5 tsis muaj roj noj uas yog ib qho tseem ceeb tshaj plaws rau kev tswj hwm kev noj qab haus huv thiab tsim nyog rau kev noj zaub mov kom zoo.
Cov Khoom Noj Muaj Hlau Yog Qhov Yuav Tsum Ua Rau Menyuam Yaus Muaj Kev Xav! Vim Li Ntawd
Txhua tus niam txiv tau paub zoo tias cov khoom noj muaj txiaj ntsig zoo ntawm cov menyuam yaus yog qhov tseem ceeb ua rau lawv kev noj qab haus huv, kev loj hlob thiab kev loj hlob nyob ntawm seb. Lawv cov ntawv qhia zaub mov yuav tsum tau ua tib zoo xaiv thiab muaj ntau yam zaub mov zoo noj xws li zaub mov, zaub mov thiab vitamins kom tsim nyog rau tus menyuam lub cev.
