Hlau yog cov ntxhia tsim nyog rau tib neeg lub cev, uas koom nrog hauv kev tsim cov qe ntshav. Peb lub cev xav tau hlau los ua kom cov protein nqa oxygen hemoglobin thiab myoglobin. Lub Koom Haum Saib Xyuas Kev Noj Qab Haus Huv (World Health Organization) suav tias qhov tsis muaj hlau yog qhov tsis txaus noj zaub mov loj thoob ntiaj teb. Cov hlau tsis tshua muaj nyob rau lub sijhawm ntev tuaj yeem ua rau muaj mob xws li ntshav liab. Qee yam ntawm nws cov tsos mob yog: tsis muaj zog, ua tsis taus pa luv, mob taub hau, chim siab, kiv taub hau, thiab poob phaus. Hauv tsab xov xwm no, peb yuav saib ntuj qhov chaw ntawm hlau thiab nws cov qauv tsim nyog. Tsawg dua 6 lub hlis: 0,27 mg / hnub 7 lub hlis-1 xyoo: 11 mg / hnub 1-3 xyoos: 7 mg / hnub 4-8 xyoo: 10 mg / hnub 9-13 xyoo: 8 mg / hnub 14- 18 xyoo: 11 mg / hnub 19 xyoos thiab laus dua: 8 mg / hnub 9-13 xyoo: 8 mg / hnub 14-18 xyoo: 15 mg / hnub 19-50 xyoo: 18 mg / hnub 51 xyoo thiab laus dua: 8 mg / hnub
- Tofu (1/2 khob): 6,6 mg
- Spirulina (1 tsp): 5 mg
- Boiled taum (1/2 khob): 4,4 mg
- Cov noob taub dag (30 g): 4,2 mg
- Swan (120 g): 4 mg
- Molasses (1 tablespoon): 4 mg
- Txiv lws suav muab tshuaj txhuam (120 g): 3,9 mg
- taum dawb (1/2 khob): 3,9 mg
- qhuav apricots (1 khob): 3,5 mg
- Spinach (1/2 khob): 3,2 mg
- Peaches qhuav (3 pcs): 3,1 mg
- Kua txiv (250 g): 3 mg
- Lentils (1/2 khob): 3 mg
- Peas (1 khob): 2,1 mg
1) Ua ke nrog cov khoom noj uas muaj hlau, noj txiv hmab txiv ntoo uas muaj vitamin C 2) Kas fes thiab tshuaj yej muaj cov khoom xyaw - polyphenols uas ntim cov hlau, ua rau nws nyuaj rau nqus 3) Calcium kuj tiv thaiv kev nqus hlau. Sim zam cov zaub mov uas muaj calcium ntau 30 feeb ua ntej noj cov zaub mov muaj hlau.