Txoj Kev Npaj Noj Noj Haus Zoo Tshaj Plaws Ib Zaug

Zoo Siab

• Phiaj xwm kev noj haus tsis zoo
• 1. Nplooj zaub nplooj
• 2. Cov nqaij thiab nqaij qaib
• 3. Mob siab
• 4. Noj nqaij nruab deg
• 5. Cov khoom noj muaj zog
• 6. Taum
• 7. Ceev thiab noob
• Nqa Nyiaj

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

Kev mob ntshav qab zib tshwm sim thaum koj lub cev tsis muaj cov ntshav liab txaus kom zoo. Qhov mob feem ntau yog los ntawm ntshav ploj, qhov kev rhuav tshem cov ntshav liab, lossis koj lub cev tsis muaj peev xwm tsim cov qe ntshav liab txaus.

Nws muaj ntau yam ua haujlwm hauv lub cev. Feem ntau hom yog hlau tsis muaj zog.

Cov ntshav liab muaj cov protein hu ua hemoglobin. Hemoglobin muaj hlau tag nrho. Yog tias tsis muaj cov hlau txaus, koj lub cev tsis tuaj yeem ua rau cov ntshav ntshav nws yuav tsum tsim cov ntshav liab txaus kom xa cov ntshav muaj pa oxygen mus thoob koj lub cev.

Qhov tsis muaj folate thiab vitamin B-12 kuj yuav cuam tshuam koj lub cev kev ua kom cov ntshav liab. Yog tias koj lub cev tsis tuaj yeem ua raws li B-12 kom raug, koj yuav muaj kab mob sib chwv sib luag.

Cov khoom noj muaj protein ntau, cov vitamins B, thiab vitamin C zoo li txoj kev npaj hauv qab no yog qhov tseem ceeb yog tias koj muaj ntshav tsis txaus. Nco ntsoov nrog koj tus kws kho mob tham txog cov tshuaj noj kom zoo.

Phiaj xwm kev noj haus tsis zoo

Cov phiaj xwm kho kab mob ntshav liab feem ntau muaj kev noj zaub mov hloov. Txoj kev noj haus ntshav zoo tshaj plaws rau cov ntshav tsis txaus yog cov zaub mov muaj protein ntau thiab lwm yam vitamins tseem ceeb rau hemoglobin thiab ntshav liab ntau ntau. Nws kuj yuav tsum muaj cov zaub mov uas pab koj lub cev nqus tau hlau zoo.

Muaj ob hom hlau nyob hauv cov zaub mov: heme iron thiab nonheme iron.

Heme hlau muaj nyob hauv nqaij, nqaij qaib, thiab nqaij nruab deg. Cov hlau tsis muaj hlau muaj nyob hauv cov khoom noj cog thiab cov khoom noj uas muaj hlau ntxiv. Koj lub cev tuaj yeem nqus tau ob hom, tab sis nws nqus tau heme hlau yooj yim dua.

Qhov Pom Zoo Txhua Hnub Tso Tawm (RDA) rau hlau yog 10 milligrams (mg) rau txiv neej thiab 12 mg rau poj niam.

Txawm hais tias cov phiaj xwm kho mob ntshav khov kho tsis yog ib leeg rau ib leeg, feem ntau xav tau 150 txog 200 mg ntawm lub hauv paus hlau txhua hnub. Koj yuav tau noj cov tshuaj muaj hlau lossis cov tshuaj ntxiv rau hauv cov txee kom txog thaum koj cov qib rov qab zoo tag.

Ntxiv cov zaub mov no rau koj cov zaub mov kom tau txais cov hlau ntau thiab pab tua cov ntshav tsis muaj zog:

1. Nplooj zaub nplooj

Cov nplooj zaub ntsuab, tshwj xeeb tshaj yog cov xim tsaus, yog cov khoom siv zoo tshaj plaws ntawm cov hlau tsis muaj hlau. Lawv suav nrog:

• zaub ntsuab
• kale
• collard zaub ntsuab
• dandelion zaub ntsuab
• Swiss chard

Qee cov zaub ntsuab xws li Swiss chard thiab collard zaub ntsuab kuj tseem muaj folate. Kev noj zaub mov kom tsis muaj folate ntau tuaj yeem ua rau folate deficiency anemia. Citrus txiv hmab txiv ntoo, taum, thiab nplej yog cov khoom muaj zoo ntawm folate.

Thaum noj cov zaub tsaus, cov nplooj ntsuab rau cov hlau, muaj ntes. Qee cov zaub ntsuab muaj cov hlau, xws li zaub ntsuab thiab kale, kuj tseem muaj oxalates ntau. Oxalates tuaj yeem khi nrog cov hlau, tiv thaiv kev nqus ntawm nonheme hlau.

Yog li thaum nws tau txais txiaj ntsig kom noj koj cov zaub ntsuab yog ib feem ntawm txoj kev noj qab haus huv txhua yam, tsis txhob cia siab rau lawv nkaus xwb los kho tus mob.

Vitamin C pab koj lub plab nqus tau hlau. Noj zaub ntsuab nrog cov zaub mov uas muaj cov vitamin C xws li txiv kab ntxwv, kua txob liab, thiab txiv pos nphuab yuav ua rau muaj hlau ntau dua. Qee cov zaub ntsuab yog cov khoom zoo ntawm cov hlau thiab vitamin C, xws li collard zaub ntsuab thiab Swiss chard.

2. Cov nqaij thiab nqaij qaib

Txhua cov nqaij thiab nqaij qaib muaj heme hlau. Cov nqaij liab, nqaij yaj, thiab nqaij mos yog cov khoom siv zoo tshaj. Nqaij qaib thiab nqaij qaib muaj tus nqi qis.

Noj cov nqaij lossis nqaij qaib nrog rau cov zaub mov tsis muaj hlau, xws li zaub ntsuab, nrog rau cov txiv hmab txiv ntoo muaj vitamin C ntau tuaj yeem ua rau kom lub cev hlau ntau dua.

3. Mob siab

Coob leej ntau tus txaj muag los ntawm nqaij, tab sis lawv yog lub hauv paus rau cov hlau loj.

Nplooj siab yog arguably nrov tshaj plaws cov nqaij nruab nrog cev. Nws yog nplua nuj nyob rau hauv cov hlau thiab folate. Qee lwm lwm cov nqaij muaj protein ntau yog lub plawv, raum, thiab nqaij nyug.

4. Noj nqaij nruab deg

Qee cov nqaij nruab deg muab heme hlau. Qwj ntses xws li oysters, clams, scallops, roob ris, thiab cw yog cov khoom siv zoo. Feem ntau ntses muaj hlau.

Ntses nrog cov qib zoo tshaj plaws ntawm cov hlau muaj xws li:

• cov kaus poom lossis cov tuna tshiab
• mackerel
• mahi mahi
• pompano
• tshiab perch
• tshiab los sis cov kaus poom salmon

Kav rau cov kaus poom tuna online.

Txawm hais tias cov kaus poom sardines yog cov khoom siv zoo ntawm hlau, lawv tseem muaj calcium ntau.

Cov calcium yuav khi nrog cov hlau thiab txo nws txoj kev nqus. Cov khoom noj uas muaj calcium ntau yuav tsum tsis txhob noj ua ke nrog cov khoom noj muaj hlau.

Lwm yam piv txwv ntawm cov zaub mov muaj calcium uas suav nrog:

• mis los
• fortified tsob nroj milks
• kua mis nyeem qaub
• kefir
• cheese
• taum paj

5. Cov khoom noj muaj zog

Ntau cov khoom noj muaj zog nrog hlau. Ntxiv cov khoom noj no rau hauv koj cov zaub mov yog tias koj yog ib tus neeg tsis noj nqaij lossis muaj teeb meem noj lwm qhov chaw ntawm cov hlau:

• kua txiv kab ntxwv
• fortified npaj txhij-mus-noj cereals
• cov khoom noj uas ua los ntawm muaj cov hmoov zoo xws li mov ci dawb
• nplej zom fortified
• cov khoom noj ua los ntawm cov pob kws muaj zog
• fortified dawb mov

6. Taum

Taum yog cov khoom siv zoo ntawm cov hlau rau cov neeg tsis noj nqaij thiab noj nqaij zoo ib yam nkaus. Lawv kuj tsis tshua muaj txiaj ntsig thiab muaj ntau yam.

Qee qhov kev xaiv hlau nplua nuj yog:

• raum taum
• qaib dib
• taum pauv
• black-eyed taum mog
• pinto taum
• taum dub
• taum mog
• lima taum

Kav rau cov taum kaus poom.

7. Ceev thiab noob

Ntau hom noob txiv ntoo thiab cov noob yog qhov zoo ntawm cov hlau. Lawv saj zoo heev rau lawv tus kheej lossis nphoo cov zaub nyoos lossis yogurt.

Qee cov txiv ntoo thiab noob uas muaj hlau yog:

• taub dag noob
• casyws
• pistachios
• hemp noob
• ntoo thuv txiv ntoo
• paj noob hlis noob

Nrhiav cov noob taub dag, cov noob txiv cwm pwm, thiab cov ntoo thuv ntoo online.

Ob qho tag nrho cov nqaij nyoos thiab ci thiab cov nplais muaj cov zoo sib xws ntawm cov hlau.

Almonds kuj yog qhov zoo ntawm cov hlau. Lawv tau zoo vim yog ib feem ntawm txoj kev noj zaub mov zoo, tab sis vim tias lawv tau muaj calcium ntau, lawv yuav tsis nce koj cov qib hlau ntau ntau.

Nqa Nyiaj

Tsis muaj ib qho khoom noj twg yuav kho tau tus mob qog. Tab sis noj tag nrho cov zaub mov noj qab haus huv nplua nuj nyob hauv qhov tsaus ntuj, nplooj zaub ntsuab, noob txiv thiab noob, nqaij ntses, nqaij, taum, thiab vitamin C-muaj txiv hmab txiv ntoo thiab zaub tuaj yeem pab koj tau txais cov hlau uas koj xav tau tswj kev ua haujlwm hauv lub cev.

Nco ntsoov sib tham nrog cov tshuaj pab nrog koj tus kws kho mob vim nws nyuaj kom tau txais hlau txaus los ntawm kev noj zaub mov ib leeg.

Cov hlau tawm nrum yog qhov kev noj haus tsis ruaj khov rau zaub mov staple. Cov zaub mov ua siav hauv cov hlau cam nqus hlau los ntawm cov ntawv tawm. Acidic zaub mov nqus tau cov hlau ntau, thiab cov khoom noj ua siav rau lub sijhawm luv luv nqus tau yam tsawg kawg.

Thaum ua raws cov phiaj xwm kev noj zaub mov noj rau lub cev tsis nco qab, nco qab cov lus qhia no:

• Tsis txhob noj cov khoom noj muaj hlau nrog zaub mov lossis dej haus uas thaiv kev nqus hlau. Cov no suav nrog kas fes lossis tshuaj yej, qe, zaub mov muaj oxalates ntau, thiab cov zaub mov muaj calcium ntau ntxiv.
• Noj cov zaub mov muaj protein ntau nrog cov vitamin C-nplua nuj, xws li txiv kab ntxwv, txiv lws suav, lossis txiv pos nphuab, txhawm rau txhim kho kev nqus.
• Noj cov khoom noj muaj hlau nrog cov khoom noj uas muaj beta carotene, xws li apricots, kua txob liab, thiab beets, txhawm rau txhim kho kev nqus.
• Noj ntau yam zaub mov heme thiab nonheme iron thawm hnub kom koj haus hlau ntau.
• Noj heme thiab nonheme iron ua ke thaum twg ua tau kom cov hlau nqus ntau dua.
• Ntxiv cov zaub mov muaj tshuaj folate thiab vitamin B-12 los txhawb cov ntshav liab ntau lawm.