Ib qho tseem ceeb tshaj plaws ntawm txoj kab rau lub cev ntawm tib neeg lub cev yog hlau. Nws cov atoms khiav los ntawm cov hlab ntsha, zoo li tugs, khawb cov pa thiab xa nws tawm ntawm lub ntsws mus rau cov nqaij thiab cov kab mob hauv tib neeg, thiab rov qab rub carbon dioxide. Txoj kev no yog tas mus li. Tsis muaj "Downtime" thiab "khoob" qhov xwm txheej.
Hem thiab non-heme hlau
Nws muaj kev sib raug zoo ntawm cov tsis muaj hluav taws xob thiab tsis muaj oxygen, uas ua rau kev cuam tshuam ntawm lub cev ua haujlwm. Txwv tsis pub muaj kev tiv thaiv, insomnia, qaug zog, qhuav ntawm daim tawv nqaij thiab mucous membranes, weakening hlwb peev xwm - tag nrho qhov no yog qhov tshwm sim ntawm hypoxia. Txawm li cas los xij, yog tias koj muaj cov tsos mob zoo li no, tsis txhob sim nqos cov pa los yog haus dej hauv dej xeb. Hlau ntawm inorganic keeb kwm tuaj yeem ua rau tib neeg muaj mob: ntshav ua cov thicker, clogged thiab clogged cov hlab ntsha, txheej txheem ntawm tsim ntawm txhua hom pob zeb ua ntau dua.
Ib tug neeg tsuas yog zom cov organic teeb meem. Tus nqi "iron" txaus txaus, nws kawm, noj zaub mov muaj hlau (txhua hnub rau tib neeg 10-15 mg). Organic hlau yog 2 hom:
- Cov hlau muaj nyob hauv cov khoom ntawm cov tsiaj txhu, thiab muaj npe vim nws yog ib feem ntawm cov hemoglobin ntawm cov tsiaj, yog li ntawd nws yooj yim assimilated los ntawm tib neeg.
- Non-heme hlau yog ib feem ntawm cov nroj tsuag. Nws yog pom ntau zuj zus. Ntawm txhua yam uas tau tuaj nrog zaub mov, tsuas yog ib feem kaum ntawm cov hlau nkag mus rau hauv lub hemoglobin. Cov khoom noj cog qoob loo uas muaj hlau ntau yog pom zoo ua ke nrog lwm cov khoom noj uas muaj vitamin C lossis B 12.
Yam khoom muaj iron?
Yog li, thiaj li muaj "kev noj qab haus huv", nws yuav tsum noj txoj cai. Proteins, cov rog, carbohydrates, cov vitamins, kab kawm hauv cov khoom noj ua zaub mov kom zoo. Raws li cov ntsiab lus ntawm cov hlau (ib 100 g ntawm cov khoom) tus thawj txoj hauj lwm yog nyob ntawm nqaij thiab by-products :
- nplooj siab (nqaij npuas 20 mg, nqaij qaib 17 mg, nyuj 7 mg);
- plawv (nqaij nyug 5 mg, nqaij npuas 4 mg);
- nqaij (luav nqaij 4.5 mg, nqaij nyug 3.5 mg, yaj thiab nqaij nyug 3 mg, nqaij npuas 1.8 mg, qaib thiab qaib cov txwv 1.5 mg).
Ces ua raws li cov ntses thiab cov nqaij nruab deg :
- mollusks yuav luag 30 moos;
- qwj nplais 7 mg;
- oysters 6 mg;
- perch marine 2.5 mg;
- tuna 2 mg;
- mackerel thiab pike los ntawm 1.7 mg;
- perch dej - 1.2 mg
- sprats thiab cov kaus poom nees mackerel rau 4.5 mg;
- taum mackerel 3 mg;
- dub caviar 2,5 mg.
Lub qe qe kuj yog nplua nuj nyob hauv cov hlau:
- nqaij qaib 4 mg;
- quail 2 mg.
Daim ntawv teev cov khoom cog nrog:
- cereals (buckwheat 7 mg, oatmeal 6 mg, rye 4 mg, pob kws 3 mg);
- legumes (lentils thiab taum 7 mg txhua, peas 1.5 mg);
- zaub thiab zaub;
- txiv hmab txiv ntoo;
- berries (cornel 4 mg, cherries thiab raspberries 1.5 mg, strawberries 1 mg);
- ceev;
- noob (taub dag 8 mg, sunflower 5 mg).
Nws yog tsim nyog hais txog cov txiv hmab txiv ntoo qhuav :
- qhuav txiv apples thiab pears 5-6 mg;
- qaug qoob loo 3,2 mg;
- prunes 3 mg.
Cov zaub mov zoo li cas?
Tsis tau koom nrog txoj kev tsis sib haum xeeb ntawm cov nqaij eaters thiab vegetarians, nws yuav tsum tau muab sau tias nqaij yog khoom siv zoo heev. Ntxiv nrog rau qhov saj thiab kev xav ntawm satiety rau ib lub sij hawm ntev, nws khoom tib neeg lub cev nrog ib tug loj ntawm pab tau cov vitamins thiab tshuaj, nrog rau hlau. Yog tias peb tham txog cov nqaij cov khoom noj, feem ntau hais txog cov tais diav los ntawm cov khoom tsiaj, nws yog qhov tsim nyog hu rau cov nqaij npuas uas muaj iron ntau, 100 g uas muaj txog li ntawm 150% ntawm cov nqi txhua hnub.
Yog hais tias koj mus ze rau cov lus nug txog kev ua noj ua haus, thiab nqa lub siab rau cov khoom siv (uas yog), tom qab ntawd cov nqaij uas muaj hlau yog npaj los ntawm cov nqaij ntawm cov tsiaj. Nyob rau hauv rooj plaub no, qhov ntau tshaj ntawm cov organic organics yog tam sim no nyob rau hauv luav nqaij (100 g muaj 30% ntawm cov hnub nyiaj yuav tsum tau los ntawm tus txiv neej). Ntsev tsawg dua nyob rau hauv lub qhov ncauj, tab sis nws yog absorbed yuav luag tag nrho. Tsis tas li ntawd, nqaij mos thiab luav yog suav hais tias yog qhov tseem ceeb tshaj plaws kev noj zaub mov noj (tsawg heev nrog roj thiab qhov siab tshaj plaws - protein).
Hauv cov ntses yog dab tsi ntau hlau?
Kev noj zaub mov zoo yog qhia txog cov khoom noj ntses nyob hauv kev noj haus. Yog hais tias peb tham txog cov organic co, ces feem ntau "hlau" ntses - perch, tuna, mackerel thiab pike. Lwm cov neeg nyob hauv dej hiav txwv thiab dej depths: pov npav, liab ntses, taub hau, hiav txwv, herring, nees mackerel, carp, bream, pike perch, thiab lwm yam - poob zoo li cov thawj coj (los ntawm 1 mg lossis tsawg dua). Microelements muaj peev xwm los tuav tau lawv lub zog thaum lub sij hawm tshav kub thiab kev txuag, yog li cov ntses cov kaus poom yog qhov chaw zoo tshaj plaws ntawm cov zaub mov hauv cov zaub mov, thiab tsis zoo rau cov zaub mov tshiab.
Zaub cov nplua nuj nyob hauv cov hlau
Cov zaub uas muaj cov as-ham, cov vitamins thiab minerals, ntxiv rau cov roj thiab cov roj tsawg, muab lawv tso rau cov vaj ntxwv ntawm lub rooj ntawm vegan thiab cov khoom noj nyoos. Los ntawm zaub, koj tuaj yeem tsim kub lauj kaub tais diav thiab txias khoom txom ncauj, khoom qab zib thiab dej qab zib. Lawv tuaj yeem raug salted, marinated thiab cov kaus poom. Ib qho ntawm cov txiaj ntsim ntawm zaub cov qoob loo yog rab peev xwm noj lawv raw.
Nrog rau kev kho mob ntawm cov khoom uas muaj hlau, nws tseem tsis tau hloov, tab sis nws tsis yog lub ntsiab zaub nti. Nyob rau hauv 100 g ntawm feem ntau cov iron artichoke yog 3.5 mg ntawm no organic hlau. Qhov thib ob qhov chaw ntawm "hlau" chaw nres tsheb rau asparagus - 2.5 mg, chard thiab qej tau txais "tooj" rau 1.7 mg. Tus so ntawm cov neeg sawv cev ntawm zaub brotherhood npuaj teg rau cov neeg ua tiav ntawm 0.8 mg cim.
Nyob rau hauv hom txiv hmab txiv ntoo yog dab tsi ntau hlau?
Txiv hmab txiv ntoo lub vaj pleases lub qhov muag nrog kev zoo nkauj nyob rau hauv lub flowering lub sij hawm thiab muab ib tug txiv hmab txiv ntoo delicious, nplua nuj nyob rau hauv kab kawm. Nws tsis tau hais tias txiv hmab txiv ntoo yog cov khoom nplua nuj nyob hauv cov hlau. Nws cov ntsiab lus tshaj plaws ntawm 2.5 mg belongs rau persimmons, apples thiab pears, 1.6 mg - txiv hmab txiv ntoo ntawm passion txiv hmab txiv ntoo, thiab 1 mg - hnub. Feem ntau cov lus nug "hauv cov khoom uas muaj iron ntau?", Lo lus teb yog "txiv apples". Txawm li cas los, qhov tseeb yog tias kom tau 100% ntawm qhov nyiaj txhua hnub koj yuav tsum tau noj 40 txog 70 txiv hmab txiv ntoo ib hnub twg. Tus nqi ntawm cov txiv hmab txiv ntoo yog nyob rau hauv cov vitamins C thiab B 12, uas ua rau kom zoo dua nqus hlau.
Nyob rau hauv dab tsi ntsuab yog ntau ntawm hlau?
Sab qaum ib sab ntawm herbaceous nroj tsuag yog hu ua zaub ntsuab thiab siv nyob rau hauv ua noj ua haus raws li ib tug seasoning, vim yog qhov tseem ceeb roj nyob hauv lawv. Xwm tau cog vaj tse ntsuab cov qoob loo nrog ib qho sib xyaw ua ke ntawm cov organic hlau nrog vitamin C thiab folic acid rau nws cov kev ntseeg zoo dua. Txawm li cas los, kom ua tiav txhua hnub xav tau, ib tug txiv neej yuav tsum muaj tag nrho pawg ntawm cov zaub ntsuab.
Green, nplua nuj nyob rau hauv hlau:
- nplooj yoo tawm 43 mg;
- spinach 13.5 mg (suab tsis tau vim yog vim oxalic acid muaj nyob hauv nws);
- parsley, dill, peppermint 6 mg;
- basil 3 mg;
- cilantro thiab celery 2 mg txhua txhua;
- ntsuab dos 1 mg;
- zaub xam lav ntawm 0.5 mg.
Nyob rau hauv uas lub ncuav yog ntau hlau?
Ib lub plhaub tawv tawv thiab ib tug tseem ceeb tub ntxhais - uas yog dab tsi lub txiv ntoo nyob rau hauv ua noj ua haus. Los ntawm qhov pom ntawm kev noj qab haus huv thiab thiav kev, ntau ntau cov khoom muaj nqis, cov organic microelements thiab cov vitamins yog muab zais rau hauv lub plhaub. Thaum ntshav tsis txaus, lub cev tsis muaj zog lossis kev nyuab siab, kev noj zaub mov tsis nruj lossis ploj loj heev ntawm cov ntshav yuav tsum tau muaj xws li kev noj haus ntawm cov txiv ntseej, nplua nuj hauv cov hlau:
- superlider ntawm cov "hnoos ceev" thiab "khoom kub" - cov pistachios 60 mg;
- Pine txiv ntoo (nyob rau hauv lub siab kev txawj ntse yog lub noob ntoo ntawm ntoo thuv ntoo) 5.5 mg;
- txiv laum huab xeeb (ntawm qhov pom ntawm botany hais txog taum) 5 mg;
- almonds thiab cashews 4 mg;
- hazelnut 3 mg;
- Walnut 2 mg.
Nyob rau hauv uas cheese yog ntau hlau?
Cheese muaj hlau me me:
- Kostroma, Dutch, Poshekhon, roquefort, cheddar 1 mg (ib 100 g ntawm cov khoom);
- Parmesan thiab Swiss 0.8 mg;
- mozzarella thiab roquefort 0.5 mg.
Tsis tas li ntawd, qhov khoom noj muaj txiaj ntsig yog npaj los ntawm mis nyuj haus. Nws muaj ntau ntawm calcium thiab magnesium, uas yog cov tseem ceeb rau tib neeg, tab sis cuam tshuam nrog kev nqus hlau. Yog li, tib neeg lub cev tsis pom qhov me me ntawm cov kab no, ces nws ua rau tsis muaj kev paub siv cheese li yog qhov chaw ntawm hlau.
Cov khoom uas nqig hlau nyob hauv cov ntshav
Ib qho ntawm vim li cas rau "overdose" ntawm cov organic hlau - cov khoom uas muaj hlau, siv nyob rau hauv ntau qhov ntau. Cov kab mob hnyav thiab loj heev tuaj yeem dhau los ua ib qho tsim nyog tau. Ib qho yooj yim, tsis yog noj tshuaj thiab tsis zoo heev los kho tus nqi ntawm cov hlau - noj cov khoom noj uas txo nws cov nqi hauv cov ntshav:
- Violet thiab blue fruits thiab txiv hmab txiv ntoo, muaj cov tshuaj uas muaj peev xwm khi cov hlau dawb molecules.
- Kvasshenye zaub, npaj tsis muaj ntsev thiab nplua nuj nyob rau hauv lactic acid, tshem co toxins.
- Boiled mov, yav dhau los soaked kom tshem tawm cov hmoov txhuv nplej siab thiab nplaum, ua rau lub zog ntawm adsorbent nyob rau hauv lub cev.
- Khob cij thiab pas nplej, uas tsim ib qho loj npaum li cas ntawm fiber ntau, uas cov hnyuv yog muab tau los ntawm cov khoom ua tsis tau lawm.
Yam khoom noj dab tsi cuam tshuam nrog hlau nqus dej?
Tus neeg twg uas raug mob los ntawm ntshav tsis txaus los, ntawm qhov tsis sib xws, sim txo cov theem ntawm cov organic hlau cov ntsiab lus, ib tug yuav tsum paub tias yam khoom cuam tshuam nrog lub assimilation ntawm hlau:
- Mis nyuj haus thiab cov khoom noj uas muaj calcium.
- Tshuaj yej, uas muaj cov tannins, thiab kas fes.
- Cov rog nrog ntau vitamin E.