2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
Hlau yog ib qho tseem ceeb heev uas ua lub luag haujlwm tseem ceeb hauv ntau yam ntawm cov txheej txheem hauv peb lub cev. Tsis tas li ntawd, nws tau koom nrog hauv cov pa oxygen, txhawb kev tiv thaiv kab mob, ua lub luag haujlwm tseem ceeb hauv kev ua kom cov enzymatic muaj kev cuam tshuam thiab muaj feem cuam tshuam nrog collagen synthesis. Yog tias koj tsis tau txais cov hlau txaus hauv koj cov zaub mov lossis koj lub cev tsis tuaj yeem nqus nws, tom qab ntawd qhov mob hu ua iron deficiency anemia tshwm sim.
Qhov niaj hnub ua haujlwm ntawm cov hlau yog 8-18 mg rau cov poj niam, thiab yog tias lawv cev xeeb tub, ces lawv yuav tsum haus cov khoom uas muaj hlau ntau, vim tias lawv lub cev txhua hnub nce txog 30 mg. Hauv cov txiv neej, qhov xav tau nruab nrab rau cov kab kawm no yog li 8-11 mg. Txhawm rau kom pab rau txhua hnub, txhua tus yuav tsum haus cov khoom noj muaj nplua nuj nyob hauv cov hlau.
Ntawm kab hauv qab, saib lawv yog leej twg qhov zoo tshaj plaws cog ntawm cov hlau:
1. Zaub ntsuab
Zaub ntsuab yog cov kab ke ib txwm xav hlau cov ntsiab lus tus yeej thiab deservedly li ntawd. Cov khoom muaj txiaj ntsig no tuaj yeem noj tau ob qho tib si nyoos thiab siav, thiab qhov no tsis muaj kev hloov pauv nws cov khoom muaj txiaj ntsig.
2. Bob
Nov yog ib qho ntawm cov nplua nuj tshaj plaws hauv cov khoom lag luam hlau ntawm tsob ntoo keeb kwmCov. Tsuas yog 100 gram ntawm nws muaj ntau npaum li 72 mg ntawm hlau, yog li yog tias koj yog neeg tsis noj nqaij, nws raug nquahu kom noj kom muaj cov khoom noj kom txaus, uas yog qhov zoo heev rau kev noj qab haus huv.
3. Cov nceb tshiab
Nrog lawv koj tuaj yeem ua ib qho zaub mov kom sim kev ua noj. Txawm li cas los xij, lawv tsis yog tsuas yog tsis qab heev, tab sis kuj muaj txiaj ntsig. Piv txwv li, 100 gram ntawm cov nceb tshiab muaj 35 mg ntawm hlau, thiab qhuav 5. 5 mg.
4. Taub dag noob
100 g ntawm noob (txawm hais tias nyoos lossis ci) muaj li 13 mg ntawm hlau. Txawm li cas los xij, txhawm rau kom nws nqus tau zoo dua, koj yuav tsum haus lawv nrog cov zaub mov uas muaj vitamin C ntau.
5. Tofu
Qhov khoom nyiam ntawm Neeg Esxias thiab zaub noj zaub. Cov khoom yog tsim los ntawm cov kua taum thiab muaj li 3 mg rau txhua 100 grams. Nrog rau qhov no, taum paj yog nplua nuj nyob hauv ntau cov vitamins, calcium, magnesium thiab selenium.
6. Quinoa
Cov khoom noj uas nrov no muaj protein ntau dua li lwm cov noob nplej. Nws kuj tseem nplua nuj nyob hauv cov folic acid (vitamin B9), magnesium, tooj liab, manganese. Nrog rau qhov ntawd yog nplua nuj qhov chaw ntawm hlau, 100 grams muaj txog 1.5 mg.
7. Ceev
Lawv yog cov txiaj ntsig zoo rau kev noj qab haus huv, raws li lawv muaj ntau cov vitamins, tab sis kuj muaj hlauCov. 100 grams ntawm lawv muaj ntau npaum li 51 mg. Yog tias koj nyiam noj noob txiv ntoo, tom qab ntawd lawv yog qhov zoo tshaj plaws los saturate koj lub cev nrog cov cai niaj hnub.
8. Cov qhua nyiaj npib
Nws tsis yog tsuas yog muaj peev xwm heev, tab sis kuj siv tsis tshua muaj txiaj ntsig. Nws yog nplua nuj nyob rau hauv hlau, raws li nws tseem yog cov khoom muaj nqis muaj txiaj ntsig ntawm ntau cov as-ham, cov vitamins thiab minerals. 100 grams ntawm buckwheat muaj 8 mg ntawm hlau.
9. Cov Ob Chav
Ib qho chaw zoo ntawm cov hlau rau cov neeg tsis noj nqaij. Cov qaib chickpeas, taum pauv, taum pauv, lentils nyob rau nruab nrab muaj kwv yees li 4-7 mg ntawm cov kab no rau txhua txhua 100 grams, piv txwv li txog li ib feem peb ntawm cov tshuaj pom zoo txhua hnub.
10. Tsaus chocolate thiab cocoa
Qhov no tsuas yog siv rau kev ntxias chocolate nrog ib qho cocoa cov ntsiab lus ntawm tsis pub tsawg dua 70%. Rau kev sib piv, cov nqaij nyuj nqaij nyuj ntawm 100 grams muaj tsuas yog 2.5 mg ntawm cov hlau, thaum lub chocolate ntawm tib qhov hnyav muaj ntau npaum li 10.5 mg. Yog tias koj noj nws nrog citrus txiv hmab txiv ntoo, tom qab ntawv cov hlau no zoo dua tuaj ntawm lub cev, uas yog muaj vitamin C.
Txawm hais tias qhov tseeb tias cov hlau tsis muaj ntshav txaus yog qhov teeb meem kev noj qab haus huv thoob ntiaj teb niaj hnub no thiab tshwm sim hauv 30% ntawm cov neeg hauv ntiaj teb, nws yooj yim zam. Cov lus zais yog yooj yim - lub luag hauj lwm mus kom ze rau khoom noj khoom haus, kev noj zaub mov zoo thiab kev paub txog tus nqi khoom noj khoom haus.
Pom zoo:
Cov Khoom Noj Cog Tsis Muaj Cog Tiv Thaiv Kab Mob Ntshav Qab Zib?
Nws hloov tawm tias daim ntawv cog lus qub Ib lub txiv ib hnub ua rau kws kho mob tam sim ntawd tej zaum yuav yog qhov tseeb. Txoj kev tshawb pom tshiab qhia tias cog zaub ntau uas koj noj , qhov tsawg dua ntawm cov mob ntshav qab zib hom 2.
Cog Thiab Cog Cov Kua Txob Kub Kub Hauv Cov Laujkaub
Cov zaub tshiab hauv lub caij ntuj no tsis muaj ntau yam tsis yooj yim. Ntau yam ntawm cov no tuaj yeem pom hauv khw muag khoom, tab sis feem ntau muaj cov muaj nitrates tsis zoo. Ib qho ntawm cov kev daws teeb meem zoo tshaj plaws yog cog qoob loo hauv tsev.
Kev Cog Los Ntawm Cog Thyme Hauv Ib Lub Lauj Kaub
Thyme yog hav zoov ib txwm nyob. Txawm li cas los xij, nws loj hlob zoo hauv cov laujkaub. Kev hais tawm tuaj yeem ua tiav los ntawm kev muab lwm cov ntau hom los yog siv cov qauv qub. Potted thyme tuaj yeem yog qhov zoo ntxiv rau lub sam thiaj mosaic ntawm cov ntoo muaj txiaj ntsig zoo nkauj thiab cov txuj lom, yog li tsim nyog rau txhua tus niam tsev.
Cog Tau Cov Paj Uas Tsim Tau Thaum Koj Cog Cov Txuj Lom! Vim Li Ntawd
Nyob rau lub caij muaj huab cua zoo, hnub so thiab dej hiav txwv, thaum txhua yam zoo nkauj thiab muaj yeeb yuj, vim li cas thiaj tsis ua rau cov zaub mov ntawm peb cov lus raws li no? Thiab yog tias koj tsis tau twv tsis tau, nws yog hais txog cov paj uas tuaj yeem tsim tau thiab tuaj yeem ua rau peb lub neej txhua hnub nrog lawv cov xim tshiab thiab muaj tsw qab.
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.
