3 cov lus qhia yooj yim los kho kev ua kom ntshav txhaws
Zoo Siab
- 1. Noj zaub mov nrog hlau thaum ua mov
- 2. Noj cov kua txiv acidic nrog zaub mov noj
- 3. Zam txhob noj cov zaub mov muaj calcium uas zoo
Txhawm rau kho kev mob ntshav hauv ntshav, nws yog ib qho tsim nyog yuav tsum nce cov ntshav hemoglobin hauv cov hlab ntshav, uas yog cov khoom sib txuam ntawm cov ntshav uas nqa oxygen rau ntau qhov chaw ntawm lub cev.
Ib qho kev mob tshwm sim ntau tshaj plaws ntawm kev txo ntshav hemoglobin yog qhov tsis muaj hlau hauv lub cev thiab, yog li, nce kev noj zaub mov ntau ntawm cov khoom noj no yog ib txoj hauv kev zoo los txhim kho cov kev kho mob qhia los ntawm tus kws kho mob, tshwj xeeb tshaj yog thaum cuam tshuam nrog ntshav tsis txaus. . rau qhov tsis muaj hlau.
Cov hauv qab no yog 3 qhov yooj yim tab sis cov lus qhia tseem ceeb uas tso cai rau koj los txhim kho kev kho mob rau cov ntshav tsis muaj zog:
1. Noj zaub mov nrog hlau thaum ua mov
Cov zaub mov muaj hlau feem ntau yog nqaij liab, nqaij qaib, qe, mob siab thiab qee yam zaub cog, xws li beets, zaub txhwb, taum thiab lentils. Cov khoom noj no yuav tsum muaj nyob hauv txhua pluas noj, thiab cov khoom noj txom ncauj xws li qhaub cij lossis tapioca nrog qe, tshij lossis nqaij yaj uas muab txiav pov tseg, piv txwv li tuaj yeem ua tau.
Muaj ntau cov khoom noj uas tuaj yeem pab ua kom tau cov txiaj ntsig zoo nyob rau hauv ib hnub, qee cov piv txwv ntawm uas yog:
| Khoom Noj | Tshaj hlau hauv 100 g | Khoom Noj | Tshaj hlau hauv 100 g |
| Nqaij, tab sis feem ntau yog daim siab | 12 mg | Zaub txhwb qaib | 3.1 mg |
| Tag nrho lub qe | 2 txog 4 mg | Raisins | 1,9 mg |
| Barley qhob cij | 6,5 mg | Açaí | 11,8 mg |
| Taum dub, qaib thiab taum pauv | 8.6 mg; 1.4 mg; 8.8 mg | Pov Lis | 3,5 mg |
| Cov kaus poom zaub ntsuab, zaub dej qab zib thiab arugula | 3.08 mg; 2.6 mg; 1.5 mg | Daim duab nyob rau hauv syrup | 5.2 mg |
| Oysters thiab qwj nplais | 5.8 mg; 6.0 mg | Lub cev qhuav dej Jenipapo | 14,9 mg |
| Oat plaub ya ri | 4,5 mg | Jambu | 4.0 mg |
| Brazil ceev | 5.0 mg | Raspberry hauv phoov | 4.1 mg |
| Rapadura | 4.2 mg | Avocado | 1,0 mg |
| Cocoa hmoov | 2.7 mg | Tofu | 6,5 mg |
Ib qho ntxiv, ua zaub mov ua noj rau hauv cov lauj kaub hlau kuj tseem pab ua kom cov hlau nyob hauv cov zaub mov no. Saib 3 qhov ua kom yuam cov khoom noj nrog hlau.
2. Noj cov kua txiv acidic nrog zaub mov noj
Cov hlau muaj nyob hauv cov zaub mov ntawm tsob ntoo keeb kwm, xws li cov taum thiab cov beets, nws nyuaj rau kev nqus los ntawm txoj hnyuv, xav tau cov vitamin C kom nce qhov feem ntau ntawm kev nqus los ntawm lub cev. Vim li no, kev noj cov txiv hmab txiv ntoo acid thiab zaub tshiab nrog zaub mov noj, uas feem ntau muaj ntau cov vitamin C, pab tua kab mob anemia.
Yog li, cov lus qhia zoo yog haus cov kua txiv qaub thaum noj mov lossis noj txiv hmab txiv ntoo xws li txiv kab ntxwv, txiv ntoo lossis txiv ntseej rau khoom noj qab zib, thiab ua kua txiv nplua nuj hauv cov hlau thiab vitamin C, xws li kua txiv beet nrog carrots thiab txiv kab ntxwv.
3. Zam txhob noj cov zaub mov muaj calcium uas zoo
Cov khoom noj uas muaj calcium ntau, xws li mis nyuj thiab khoom noj siv mis, txo qis hlau thiab yuav tsum zam thaum noj mov loj, xws li noj su thiab noj hmo. Ntxiv rau, cov dej cawv, kas fes, chocolate thiab npias kuj tuaj yeem cuam tshuam kev nqus thiab yuav tsum zam.
Cov kev ceev faj no yuav tsum tau ua raws thoob plaws hauv kev kho mob rau qhov tsis muaj zog thiab tsis suav nrog qhov yuav tsum tau noj cov tshuaj uas tus kws kho mob tau sau tseg, tab sis nws yog ib txoj kev ntuj los ua kom tiav thiab ua kom zoo ntxiv rau cov zaub mov noj.
Saib cov yeeb yaj kiab thiab saib lwm cov lus qhia los ntawm peb tus neeg noj zaub mov los kho kev mob ntshav liab:
Ntxim Saib
7 cov lus qhia los pab txhawb tus menyuam tham
