Puas yog hlau tseem ceeb rau koj tus menyuam tiag? Cia peb nrhiav seb puas muaj tseeb!

Hlau yog ib yam khoom noj tseem ceeb rau peb lub cev. Hlau yog ib yam khoom noj tseem ceeb heev, tshwj xeeb tshaj yog rau kev loj hlob thiab kev noj qab haus huv ntawm ib tug menyuam yaus. Yog li, hnub no peb yuav tham txog cov hlau no, nws tseem ceeb npaum li cas rau peb cov menyuam, peb xav tau ntau npaum li cas, yuav ua li cas yog tias peb tsis tau txaus, thiab yuav ua li cas muab nws kom raug.

Cov hlau no yog dab tsi tiag?

Hais yooj yim xwb, hlau yog ib yam khoom muaj nyob hauv peb lub cev, thiab kuj nyob hauv qee yam khoom noj uas peb noj thiab cog. Txawm hais tias peb lub cev xav tau nws me me xwb los, nws txoj haujlwm tseem ceeb heev. Koj puas tau hnov ​​txog cov qe ntshav liab? Cov qe ntshav liab ntawd muaj ib hom protein tshwj xeeb, uas peb hu ua "hemoglobin" .

Lub luag haujlwm tseem ceeb ntawm '(Hemoglobin)' no yog ntes cov pa oxygen uas nkag mus rau hauv lub ntsws thaum peb ua pa thiab nqa mus rau txhua lub cell thiab cov nqaij hauv lub cev. Xav txog nws zoo li lub tsheb thauj khoom uas xa cov pa oxygen. Yog li, lub tsheb thauj khoom '(Hemoglobin)' no tau muab lub zog los 'khaws' cov pa oxygen, thiab qhov pab nws 'khi' yog cov hlau uas peb tau hais. Yog tsis muaj hlau, '(Hemoglobin)' tsis tuaj yeem nqa cov pa oxygen kom raug.

Tam sim no koj nkag siab tias hlau tseem ceeb npaum li cas? Yog tias lub cev tsis muaj hlau txaus, lub cev yuav tsis tuaj yeem tsim tau '(Hemoglobin) kom raug.' Ces tus naj npawb ntawm cov qe ntshav liab kuj txo qis. Qhov tshwm sim? Cov nqaij thiab cov kab mob hauv peb lub cev tsis tau txais cov pa oxygen uas xav tau. Qhov no zoo li tsob nroj uas tsis muaj dej. Kev tau txais cov pa oxygen no kom raug yog qhov tseem ceeb rau kev loj hlob ntawm lub hlwb ntawm tus menyuam yaus me, kev kawm, thiab kev ua ub no.

Feem ntau peb tau hlau los ntawm cov khoom noj xws li nqaij, ntses, thiab zaub ntsuab tsaus. Qee cov khoom noj, xws li mis nyuj rau menyuam yaus thiab cov nplej, kuj muaj hlau ntxiv rau hauv, uas hu ua fortified.

Peb cov me nyuam xav tau hlau ntau npaum li cas?

Tam sim no koj muaj ib lo lus nug, 'Yog li kuv tus menyuam xav tau hlau ntau npaum li cas ib hnub?' Qhov tseeb, nws txawv raws li tus menyuam lub hnub nyoog. Cia peb saib seb qhov ntawd ua haujlwm li cas.

Txij thaum yug los txog li 6 lub hlis

Feem ntau, rau cov menyuam mos uas tsuas yog noj niam mis xwb, cov hlau uas lawv tau txais los ntawm lawv niam txaus rau thawj 4 txog 6 lub hlis. Qhov no yog vim tias tus menyuam khaws cia qee yam hlau thaum tseem nyob hauv plab. Tab sis tom qab ntawd, uas yog, tom qab li 6 lub hlis, cov kws kho mob pom zoo kom koj pib muab cov khoom noj uas muaj hlau ntau rau koj tus menyuam, xws li cov nplej uas muaj tshuaj ntxiv thiab cov nqaij uas siav zoo. Qee zaum, yog tias koj tus menyuam tsis tau txais hlau txaus, koj tus kws kho mob yuav hais kom koj muab cov tshuaj hlau rau nws. Txawm li cas los xij, yog tias koj tus menyuam noj mis nyuj uas muaj tshuaj ntxiv hlau, koj tsis tas yuav muab hlau rau nws.

Rau cov menyuam mos txij li 7 lub hlis mus txog 1 xyoos (12 lub hlis)

Ib tug menyuam mos uas muaj hnub nyoog li no xav tau li ntawm 11 milligrams ntawm cov hlau ib hnub. Vim tias lawv tab tom pib noj cov khoom noj khoom haus ntxiv rau lub sijhawm no, nws yog ib qho tseem ceeb uas yuav tsum suav nrog cov khoom noj uas muaj hlau ntau rau hauv lawv cov zaub mov noj.

Rau cov menyuam yaus hnub nyoog 1 txog 3 xyoos

Cov tsiaj txhu no xav tau 7 milligrams ntawm hlau ib hnub.Yuav luag txhua yam yog qhov xav tau. Thaum muaj hnub nyoog li no, lawv yuav tsis xav noj mov me ntsis, yog li nws yuav nyuaj me ntsis rau cov niam tsev los npaj cov zaub mov uas muab hlau rau lawv.

Rau cov menyuam yaus hnub nyoog 4 txog 8 xyoo

Lawv xav tau 10 milligrams ib hnub. Vim lawv yog cov menyuam kawm ntawv, qhov ntau ntawm cov hlau no yog qhov tseem ceeb rau lawv kom lawv ua ub ua no tau.

Rau cov menyuam yaus hnub nyoog 9 txog 13 xyoos

Rau cov neeg hnub nyoog no , 8 milligrams ib hnub twg txaus.

Rau cov tub ntxhais hluas

Nws txawv me ntsis ntawm no.

• Ib tug tub hluas xav tau 11 milligrams ntawm hlau ib hnub.
• Tiamsis ib tug ntxhais hluas xav tau li ntawm 15 milligrams ib hnub. Qhov laj thawj rau qhov no yog vim lawv loj hlob sai heev thaum lub sijhawm no. Tsis tas li ntawd, thaum cov ntxhais pib muaj hli, qee cov hlau raug tso tawm ntawm lub cev los ntawm cov txheej txheem no, yog li lawv xav tau hlau ntxiv los them rau qhov poob ntawd. Qhov no tseem ceeb heev, thiab ua niam txiv, peb yuav tsum ceev faj txog qhov no.

Cov neeg uas xav tau kev saib xyuas tshwj xeeb ntxiv

• Cov menyuam yaus uas ua si kis las: Cov menyuam yaus uas ua si nawv hnyav thiab ua si kis las tas li yuav poob hlau ntau dua los ntawm lawv lub cev los ntawm kev hws thiab lwm yam ntau dua li cov neeg feem ntau. Yog li ntawd lawv yuav xav tau hlau ntxiv.
• Cov Neeg Noj Zaub Xwb: Vim lawv tsis noj nqaij lossis ntses, lawv kuj yuav tsum xav txog lawv cov kev xav tau hlau. Qhov no yog vim tias hlau los ntawm cov khoom noj tsiaj yooj yim nqus los ntawm lub cev dua li hlau los ntawm cov khoom noj cog. Peb mam li tham txog qhov ntawd tom qab.

Yog koj tsis muaj hlau txaus, yuav ua li cas? (Kev Tsis Txaus Hlau)

Zoo, tam sim no peb paub tias peb xav tau hlau ntau npaum li cas. Yog li, yuav ua li cas yog tias lub cev tsis tau txais hlau txaus? Qhov ntawd yog qhov peb hu ua qhov tsis txaus hlau . Qhov no yog ib qho mob uas tuaj yeem tshwm sim rau qee tus menyuam, tshwj xeeb tshaj yog cov menyuam yaus hnub nyoog ntawm 1-3 thiab cov menyuam yaus (tshwj xeeb tshaj yog cov ntxhais uas los ntshav ntau thaum lawv lub sijhawm muaj hli).

Qhov tseeb, qee tus ntxhais hluas, txawm tias lawv lub voj voog ncig mus los zoo li qub, muaj feem yuav tsis muaj hlau txaus yog tias cov hlau uas lawv noj los ntawm lawv cov zaub mov tsis txaus los hloov cov hlau uas poob los ntawm kev los ntshav ncig. Yog li ntawd, nws tseem ceeb heev uas yuav tsum tau saib xyuas qhov ntawd thiab.

Tom qab ib xyoos, uas yog, tom qab 12 lub hlis, thaum cov menyuam yaus tsis haus mis nyuj uas muaj hlau ntxiv lawm, qee zaum nws yuav tsis txaus kom tau txais cov hlau uas lawv xav tau los ntawm lwm cov khoom noj uas lawv noj. Xav txog, yog tias koj tus menyuam me me tsis haus mis nyuj uas lawv haus ua ntej lawm, nws yuav nyuaj rau nws kom tau txais cov hlau uas nws xav tau los ntawm cov khoom noj xwb, puas yog? Thaum ntawd feem ntau yuav muaj kev tsis txaus hlau.

Kev tsis muaj hlau tsis yog ib qho yooj yim.Nws tuaj yeem cuam tshuam rau tus menyuam txoj kev loj hlob. Nws kuj tseem tuaj yeem ua rau muaj kev tsis taus hauv kev kawm, kev nco tsis zoo, nyuaj rau kev tsom mus rau ib yam dab tsi, thiab kev hloov pauv tus cwj pwm (piv txwv li, chim siab ntau zaus, tsis so). Yog tias qhov kev tsis txaus hlau no txuas ntxiv mus, nws tuaj yeem ua rau muaj tus mob hu ua iron-deficiency anemia . Hais yooj yim, nws txhais tau tias tus lej ntawm cov qe ntshav liab hauv lub cev txo qis, thiab lub peev xwm nqa oxygen mus rau lub cev raug cuam tshuam. Tom qab ntawd tus menyuam yuav xav tias nkees txhua lub sijhawm, ua ntsej muag daj ntseg, ua pa nyuaj, mob ntau zaus, thiab lub plawv dhia ceev.

Kuv yuav tsum ua li cas kom paub tseeb tias kuv tus menyuam tau txais cov hlau txaus?

Nov yog lo lus nug tseem ceeb tshaj plaws. Nws yog ib qho tseem ceeb uas yuav tsum ua kom peb cov menyuam nkag siab tias hlau yog ib feem tseem ceeb ntawm kev noj zaub mov zoo. Cia peb saib qee cov khoom noj uas muaj hlau ntau.

Cov khoom noj uas muaj hlau ntau:

• Nqaij: nqaij nyuj, nqaij npuas, tshis, nqaij qaib (tshwj xeeb tshaj yog nqaij dub thiab siab muaj hlau ntau)
• Cov khoom noj hiav txwv: ntses (tshwj xeeb tshaj yog mackerel thiab halibut), cws, squid, crab
• Tofu: Ua los ntawm cov taum pauv, qhov no yog qhov zoo ntawm cov hlau rau cov neeg tsis noj nqaij.
• Cov txiv ntoo qhuav (cov nplej): lentils, chickpeas, taum ntsuab, taum pauv, taum pauv
• Txiv ntoo thiab noob: txiv laum huab xeeb, cashews, almonds, noob taub dag, noob sesame
• Cov txiv hmab txiv ntoo qhuav: txiv prunes, txiv hnub tim, txiv apricots qhuav
• Cov zaub ntsuab tsaus: spinach, gotukola, kankun, mukunuwenna, sarana, tampala
• Cov khoom noj uas muaj hlau ntxiv: Cov khoom noj tshais uas muaj hlau ntxiv, cov mov ci, qee hom pasta

(Nco ntsoov ib yam ntawm no: Hlau los ntawm cov khoom noj tsiaj, piv txwv li nqaij thiab ntses (tseem hu ua 'heme iron'), peb lub cev yooj yim nqus tau ntau dua li hlau los ntawm cov khoom noj cog, piv txwv li zaub, txiv hmab txiv ntoo, thiab txiv ntoo ('non-heme iron'). Yog vim li cas koj yuav tsum xav txog nws me ntsis thaum muab hlau rau tus menyuam noj zaub. Tab sis tsis txhob txhawj, muaj ntau txoj hauv kev los ua kom cov hlau los ntawm cov nroj tsuag nqus tau ntau dua.)

Tej yam uas pab lub cev nqus tau hlau zoo dua:

Zoo, tam sim no cia peb saib seb peb ua tau dab tsi ntxiv kom paub tseeb tias cov menyuam tau txais cov hlau kom raug:

• Txwv cov mis nyuj uas cov menyuam yaus haus: Zoo tshaj plaws yog txwv cov mis nyuj kom tsis pub tshaj 16–24 ooj (473–710 milliliters) ib hnub. Yog tias lawv noj mis nyuj ntau dhau, lawv yuav noj tsawg dua lwm yam khoom noj uas muaj hlau ntau. Tsis tas li ntawd, cov calcium hauv mis nyuj tuaj yeem cuam tshuam rau lub cev lub peev xwm los nqus hlau.
• Txuas ntxiv muab cov khoom noj uas muaj hlau rau menyuam yaus noj: Zoo tshaj plaws yog muab cov no kom txog thaum koj tus menyuam muaj li ntawm 18-24 lub hlis, raws li koj tus kws kho mob qhia.
• Thaum muab cov khoom noj uas muaj hlau ntau, muab cov khoom noj uas muaj vitamin C rau lawv noj ua ke:Piv txwv li, thaum noj ib lub tais uas muaj hlau, ntxiv me ntsis txiv qaub ntsuab rau hauv, lossis ntxiv ib yam dab tsi uas muaj vitamin C ntau, xws li txiv kab ntxwv, txiv kab ntxwv qaub ntsuab, txiv guava, txiv pos nphuab, txiv papaya, txiv lws suav, broccoli, thiab kua txob ntsuab, rau hauv lub tais. Vim tias vitamin C yog ib yam dab tsi uas ua rau lub cev nqus tau hlau los ntawm cov nroj tsuag. Xav txog nws zoo li muab me ntsis 'txhawb nqa' rau kev nqus hlau.
• Tsis txhob muab kas fes thiab tshuaj yej nrog pluas noj: Ob qho no muaj cov tshuaj hu ua 'tannins' . Cov 'tannins' no txo ​​qhov kev nqus hlau los ntawm lub cev. Yog li, kev muab cov no ze rau lub sijhawm noj mov (ib teev ua ntej lossis tom qab noj mov) tsis yog lub tswv yim zoo, tshwj xeeb tshaj yog rau cov menyuam yaus.

Yog li ntawd, ntawm no yog qee yam uas yuav tsum nco ntsoov los ntawm qhov peb tau tham txog!

Zoo, peb tau tham ntau txog hlau lawm, puas yog? Kuv xav tias koj nkag siab zoo txog nws tam sim no. Thaum kawg, nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov cov no:

• Hlau yog qhov tseem ceeb rau peb cov menyuam txoj kev loj hlob, kev noj qab haus huv, thiab kev ua haujlwm ntawm lub hlwb. Nws yog siv los ua hemoglobin, uas pab nqa oxygen thoob plaws lub cev.
• Qhov ntau npaum li cas ntawm cov hlau uas xav tau sib txawv nyob ntawm lub hnub nyoog ntawm tus menyuam. Ceev faj txog qhov ntawd. Ua tib zoo mloog rau cov ntxhais hluas, cov menyuam yaus uas ua si nawv, thiab cov menyuam yaus uas tsis noj nqaij.
• Kev tsis muaj hlau txaus thiab kev tsis muaj hlau txaus yog cov mob uas tuaj yeem cuam tshuam rau lub neej ntawm tus menyuam. Yog li ntawd, yog tias koj tus menyuam dawb, zoo li nkees tas li, tsis xav noj mov, lossis muaj teeb meem kawm, mus ntsib kws kho mob kom tau lus qhia.
• Muab cov khoom noj uas muaj hlau ntau (nqaij, ntses, zaub ntsuab tsaus, txiv ntoo qhuav, cov khoom noj uas muaj hlau ntxiv) rau hauv koj tus menyuam cov khoom noj txhua hnub. Muab kev noj zaub mov ntau yam thiab sib npaug.
• Muab hlau nrog cov khoom noj uas muaj vitamin C kom pab lub cev nqus tau zoo dua. Txo cov kas fes thiab tshuaj yej uas koj muab thaum lub sijhawm noj mov.
• Yog tias koj muaj lus nug dab tsi, yog tias koj xav tias koj tus menyuam tsis muaj hlau txaus, qhov zoo tshaj plaws uas yuav tsum ua yog tham nrog kws kho mob. Tom qab ntawd, yog tias tsim nyog, lawv tuaj yeem ua qhov kev kuaj mob thiab qhia koj txog qhov yuav tsum ua. Tus kws kho mob kuj tseem yuav sau ntawv kom noj cov tshuaj ntxiv hlau.

Kev noj qab haus huv ntawm peb cov menyuam yog qhov muaj nqis tshaj plaws uas peb muaj. Yog li ntawd, cia peb txhua tus sim tsim kom muaj lub neej yav tom ntej zoo siab thiab noj qab nyob zoo rau lawv los ntawm kev paub txog cov khoom me me no uas cuam tshuam nrog kev noj zaub mov!

` Hlau, kev noj haus rau menyuam yaus, kev tsis txaus hlau, ntshav tsis txaus, vitamin C, kev noj zaub mov kom sib npaug, (Hlau)