Cov Tsos Mob Ntawm Cov Hlau Tsis Txaus

2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31

Cov hlau ua lub luag haujlwm tseem ceeb hauv tib neeg lub cev. Cov hlau yog ib yam khoom noj tseem ceeb uas siv hauv lub cev los tsim cov hemoglobin. Nws yog cov protein muaj cov protein nyob hauv cov ntshav liab thiab tseem pab cov ntshav nqa oxygen mus rau txhua lwm cov kab mob hauv lub cev.

Nws yog qhov muaj ntau heev rau hlau rau hauv cov khoom me.

Txawm li cas los xij, tom qab ntawd muaj kev phom sij rau peb txoj kev noj qab haus huv thiab tuaj yeem ua rau cov hlau tsis muaj ntshav tsis txaus.

Tsis muaj cov hlau tuaj yeem tshwm sim thaum muaj hnub nyoog li cas, thiab poj niam muaj qhov muaj feem ntau ntawm qhov teeb meem.

Nov yog cov tsos mob qhia tias tsis muaj hlau nyob hauv lub cev:

kev nkees; plaub hau poob; tsis nco qab zoo; kev tiv thaiv tsis muaj zog; pallor; nkig ntsia hlau; tsis hnov qab; suab nrov hauv pob ntseg; mob taub hau; daim tawv nqaij qhuav; cov tsis muaj zog dav dav; qhov ncauj qhuav; cov plaub hau qhuav; tsis qab los noj mov; ntxhov siab vim; kiv taub hau; txog siav; tus nplaig mob; kev chim siab; tsawg dua cov thyroid muaj nuj nqi.

Cov laj thawj rau qhov tsis muaj hlau nyob rau hauv lub cev muaj ntau yam thiab ntau yam. Ib qho ntawm cov laj thawj uas ua rau muaj tus mob no yog noj zaub mov sib txawv. Vim li ntawd cov tib neeg uas muaj hlau tsawg yuav tsum noj zaub ntsuab ntau, kale, arugula thiab lwm yam zaub ntsuab pom. Cov txiv ntoo, taum, lentils, ntses, nqaij ntses, qe, offal kuj pom zoo. Nrog rau lub plawv qaib los yog nqaij npuas lub siab yog nrog qhov zoo tshaj plaws hlauCov. Tab sis dab tsi yog lwm cov khoom noj uas tsim nyog rau cov neeg uas tsis noj nqaij.

Nov yog cog ntawm cov hlau:

1. Zaub ntsuab

Nplooj zaub zoo li zaub ntsuab - Popeye nyiam tus caij nkoj - muaj ntau ntawm cov hlauCov. Tsuas yog 3 khob ntawm spinach muaj 18 mg ntawm hlau, ntau dua 230 grams ntawm steak. Thiab spinach zaub xam lav txaus kom tau raws li koj cov kev xav tau txhua hnub rau hlau.

2. Zaub cob pob

Cov zaub no tsis yog ua haujlwm nkaus xwb ib qho txiaj ntsig zoo ntawm cov hlau, tab sis kuj yog ib cov zaub uas muaj ntau yam ntawm cov as-ham uas tseem ceeb, xws li vitamin C, vitamin K thiab magnesium. Tsis tas li ntawd, vitamin C hauv zaub cob pob Roses txhim kho lub cev lub cev kom nqus hlau. Yog li noj zaub cob pob nrog cheese dua.

3. Cov txiv qaub

Los ntawm kev ntxiv 1 lub khob ntawm cov taum nrog rau cov kua zaub lossis cov dej qab uas koj nyiam, koj yuav pom txoj hauv kev yooj yim rau koj lub cev ntau dua hlaudua li 230-gram quav yuav muaj. Lentils kuj tseem yog protein ntau, noj zaub mov muaj fiber ntau thiab potassium. Thiab lentil zaub xam lav yog heev six.

4. Kuaj lossis kale

3 khob ntawm curly nplooj muaj 3, 6 mg ntawm cov hlau thiab yog li ntawd curly cabbage pab tiv thaiv koj lub cev los ntawm kev qaug zog thiab ua kom ntshav khov. Yog tias koj tsis nyiam cov zaub qhwv nyoos, koj tuaj yeem ntxiv cov nplooj rau taum rau koj cov vaj zaub nyiam, zaub xas lav lossis zaub burger.

5. Ci qos yaj ywm

Ib lub qos loj muaj 3 zaug hlau ntau tshaj li 85-gram muab kib ntawm cov nqaij qaib. Ua qab ua ke zoo nrog stewed zaub cob pob, me ntsis nyuj cheese lossis melted cheese thiab ntxiv yogurt me ntsis rau kev sib xyaw ua ke no.

6. noob hnav noob

1 tablespoon sesame noob txhais tau tias 1, 3 mg ntawm cov hlau thiab cov noob me me tuaj yeem yooj yim rau hauv ib qho khoom noj twg. Koj tuaj yeem siv lawv ua khaub ncaws, koj tuaj yeem sib xyaw hauv salsa sauce lossis lwm hom kua ntses lossis txau rau hauv cov zaub xam lav.

7. Tsaus chocolate

Nws tsis yog tsuas yog qab zib tab sis kuj muaj txiaj ntsig. Cov chocolate tsaus yuav pab txo qis kev ntxhov siab, pab kom koj muaj cov hniav zoo dua, noj qab haus huv ntau dua thiab ntxiv hlau hauv lub cev. 28 gram ntawm cov qhob noom xim kasfes tsaus muaj 2-3 mg hlau.

8. Ntsuas

1 khob ntawm nplooj chard muaj 4 mg hlau, uas yog ntau tshaj 170 grams, uas nqaij nyuj burger muab rau koj. Chard kuj tseem yog qhov tseem ceeb ntawm cov as-ham zoo xws li folic acid, omega-3 fatty acids thiab vitamins A, K thiab C.

9. Lub raum taum liab

1 khob ntawm taum liab muaj 3-4 mg ntawm hlau. No tus neeg tsis noj nqaij superstar yog cov khoom noj muaj txiaj ntsig zoo noj qab haus huv feem ntau siv nrog lwm cov kev xaiv uas hloov cov nqaij. Piv txwv li, taum meatballs los yog nqaij hnyuv ntxwm noj.

Cov zaub mov muaj nplua nuj hlau

Nyob rau hauv rooj plaub ntawm kev tsis txaus ntawm hlau tsis muaj peev xwm koj yuav tsum suav qee yam kev noj haus thiab zaub mov ntau zaus hauv ib lub lim tiam:

- Nqaij nyuj;

- noj nqaij nyoos;

- yaj lossis mutton kebab;

- nqaij npuas;

- nqaij ntses salmon (ob lossis peb zaug hauv ib lub lim tiam);

- zaub xam lav nrog tuna - txog 280 grams tauj ib lim tiam;

- sardines;

Koj yuav tsum suav nrog ib lossis ntau ntawm cov tseem ceeb ntawm cov hlau hauv txhua pluas noj:

- scrambled qe nrog nceb;

- cov taub dag noob taub dag;

- cereals nrog hlau: cereals, cornflakes, khoom qab zib nrog txiv ntoo;

- cov zaub ntsuab tsaus: zaub qhwv, tais diav nrog zaub qe, ntsuab dos, zaub ntsuab spinach, qej qus, kale, zaub mov txawv nrog zaub cob pob;

- cereals: taum liab nrog chickpeas, taum hmoov nplej, taum nplej, taum mog hmoov, cov nqaij ntshiv;

- txiv hmab txiv ntoo qhuav: apricots, txiv quav ntswv nyoos, raisins, prunes;

Vitamin C pab koj kom nqus tau cov hlau los ntawm zaub. Muab cov tseem ceeb ntawm cov vitamin C nyob rau hauv koj cov zaub mov noj txhua hnub:

- kua txiv kab ntxwv los yog kua txiv txiv ntoo ntxiv nrog cov vitamin C;

- txiv kab ntxwv, txiv kab ntxwv qaub, txiv qaub lossis lindens;

- muaj txiaj ntsig txiv ntoo zaub nyoos nrog txiv pos nphuab, melons lossis kiwis;

- kua txob ntsuab, liab lossis daj;

- cov zaub nyoos nrog txiv lws suav;

Koj tuaj yeem haus tshuaj yej tsuas muaj 30-60 feeb tom qab noj mov, raws li cov tshuaj yej tuaj yeem txo cov hlau koj tuaj yeem nqus tau.

Raws li koj tau pom, muaj ntau txoj hauv kev kom tau txais hlau los ntawm cov khoom noj. Hmoov tsis muaj, muaj ntau ua rau cov hlau tsis muaj txaus hauv lub cevCov. Cov no suav nrog kev noj zaub mov tsis zoo thiab ntau yam, kev ua neej tsis zoo, kev coj khaub ncaws hnyav rau cov poj niam lossis lwm cov ntshav tsis zoo, cov teeb meem hormonal, mob ntev thiab ntau dua.

Txoj kev yooj yim tshaj plaws kom pom cov hlau tsis txaus yog nyob rau hauv cov xwm txheej zoo li qaug zog, daj ntseg tsos, xav tau pw tsaug zog ntev ntev, sawv nyuaj thaum sawv ntxov. Brittle ntsia hlau, tawg plaub hau thiab tawv nqaij kuj tseem daj hais qhia kom cov hlau tsis muaj zogCov. Yog vim li cas koj thiaj li yuav tsum saib xyuas koj txoj kev noj qab haus huv thiab ua rau cov neeg qub cov tsos mob ntawm cov hlau tsis muaj zog hauv lub cev. Ua nws tsis tsuas yog rov ua kom koj lub txiaj ntsig zoo nkauj, tab sis kuj yuav rov muaj sia thiab noj qab nyob zoo dua.

Thaum twg tsis paub tseeb txog tsis muaj hlau nyob rau hauv lub cev nrhiav kev kho mob tam sim ntawd.

Kev kho mob yuav siv sijhawm ntev, thiab yog tias koj ncua sijhawm kev sab laj, txhua yam tuaj yeem nyuaj.