Ib qho kev npaj zoo, cov khoom noj uas cog qoob loo muab cov hlau txaus.
Cov neeg uas noj cov zaub mov cog tsis muaj feem ntau dua li cov neeg noj nqaij kom raug kev txom nyem los ntawm cov hlau tsis muaj peev xwm anemia.
Ntawm cov neeg ntawm tag nrho cov kev nyiam noj zaub mov, muaj cov neeg uas tsis muaj hlau, thiab qhov no tsis yog ib txwm yog vim lawv tsis tau txais hlau txaus los ntawm zaub mov.
Tau txais hlau txaus los ntawm cov khoom noj yog ib qho tseem ceeb, tab sis kev nqus hlau thiab kev siv hlau nyob ntawm ntau yam.
Muaj ob hom hlau hauv cov khoom noj. Hmoob thiab tsis yog hmoob. Heme hlau muaj nyob rau hauv cov nqaij liab. Kwv yees li 40% ntawm cov hlau pom hauv cov nqaij yog heme, thiab 60% yog non-heme, hom hlau no kuj pom muaj nyob hauv cov nroj tsuag.
Hlau nqus tau zoo heev nyob rau hauv lub xub ntiag ntawm vitamin C. Cov txheej txheem no yog inhibited los ntawm tannic acid pom nyob rau hauv tshuaj yej thiab txiv ntseej; calcium, uas muaj ntau nyob rau hauv cov khoom noj siv mis; oxylates, uas muaj nyob rau hauv ntsuab nplooj zaub, tshwj xeeb tshaj yog nyob rau hauv sorrel thiab spinach; phytates pom nyob rau hauv tag nrho cov nplej thiab legumes.
Heme hlau yog yooj yim absorbed los ntawm lub cev, feem ntau vim hais tias, tsis zoo li cov hlau uas tsis yog-heme, nws tsis nyob ntawm seb muaj vitamin C. Hmoov zoo, ntau cov zaub thiab txiv hmab txiv ntoo muaj vitamin C siab, yog li yog cov neeg tsis noj nqaij thiab vegans noj ntau. ntawm txiv hmab txiv ntoo thiab zaub, tau txais vitamin C nrog rau cov hlau, hlau nqus tsis yog ib qho teeb meem rau lawv.
Nws yog ib qho tseem ceeb rau cov neeg tsis noj nqaij thiab cov vegans kom tau txais ntau cov hlau los ntawm ntau yam khoom noj cog, vim tias qhov nqus tau qeeb ntawm cov hlau tsis muaj hlau. Qhov no tsis txhais hais tias peb yuav tsum noj nqaij. Qhov no txhais tau hais tias kev noj zaub mov yuav tsum muaj ntau yam thiab sib npaug, vim tias cov as-ham zoo dua absorbed thiab siv los ntawm peb lub cev nyob rau hauv muaj lwm cov as-ham.
Cov zaub mov yuav tsum muaj ntau yam zaub thiab txiv hmab txiv ntoo, nrog rau cov nplej thiab legumes, txiv ntseej, thiab lwm qhov chaw ntawm tannic acid uas txhawb kev nqus hlau. Cov qhob cij nplej tag nrho muaj phytates tsawg dua li cov qhob cij unleavened, tab sis qhov ntawd tsis tau txhais hais tias peb yuav tsum tsis txhob noj nws. Qhov no txhais tau hais tias peb yuav tsum muab nws nrog lwm cov khoom.
Nws yog qhov zoo tshaj plaws rau cov neeg tsis noj nqaij thiab cov vegans kom tau txais feem ntau ntawm lawv cov hlau los ntawm tag nrho cov khoom noj es tsis txhob cia siab rau cov khoom noj los yog cov khoom noj uas muaj hlau, uas yog absorbed tsis zoo thiab tuaj yeem ua rau cem quav.
Txawm hais tias peb noj nqaij lossis tsis noj, kev noj zaub mov zoo hauv cov nplej thiab hmoov nplej, cov khoom noj tsis zoo hauv cov nplej, legumes, txiv hmab txiv ntoo, thiab zaub tuaj yeem ua rau muaj hlau tsis txaus.
Kev zom zaub mov zoo, nrog rau muaj cov hydrochloric acid txaus hauv plab, kuj yog ib qho tseem ceeb hauv kev nqus hlau. Yog tias koj muaj kev noj qab haus huv zoo, nws feem ntau txhais tau hais tias koj muaj plab acid txaus los zom koj cov zaub mov (uas yog vim li cas koj tsuas yog noj thaum koj tshaib plab).
Hmoov zoo, kev noj zaub mov ntawm cov nroj tsuag nyiam txhawb kev noj qab haus huv thiab kev zom zaub mov zoo.
Hnub nyoog yog qhov tseem ceeb hauv kev nqus hlau. Cov tub ntxhais hluas ntxhais hluas muaj kev cuam tshuam tshwj xeeb rau kev tsim cov hlau tsis muaj zog vim kev noj zaub mov tsis zoo ntawm cov tub ntxhais hluas, nrog rau qhov pib ntawm kev coj khaub ncaws. Cov poj niam cev xeeb tub kuj muaj qhov tsis zoo, thiab feem ntau, cov poj niam ua ntej cov poj niam cev xeeb tub muaj feem ntau yuav tsis muaj hlau ntau dua li cov poj niam tom qab yug me nyuam.
Cov tub ntxhais hluas uas coj noj coj ua txoj kev ua neej tsis muaj zog yog qhov muaj kev pheej hmoo ntau dua vim tias, tau tso cov nqaij, lawv tsis tas yuav saib xyuas cov nroj tsuag ntawm cov hlau hauv lawv cov zaub mov.
Cov neeg laus kuj muaj cov tsis muaj hlau vim lawv feem ntau noj tsis tau ntau. Tej zaum lawv yuav poob kev txaus siab rau zaub mov, tsis yooj yim rau kev noj zaub mov, lossis pom tias nws nyuaj ua noj rau lawv tus kheej. Tsis tas li ntawd, lawv lub cev absorbs cov as-ham phem dua. Hlau deficiency tej zaum tsuas yog ib qho ntawm ntau yam teeb meem txog hnub nyoog.
Tab sis muaj hnub nyoog ntsig txog hlau tsis txaus yog tsis muaj kev zam. Cov kev tshawb fawb tau pom tias cov neeg laus uas noj cov zaub mov noj qab haus huv nyob hauv lub cev zoo rau lub sijhawm ntev, tsis tshua muaj peev xwm thiab tsis nyiam cov zaub mov noj qab haus huv, thiab tsis tshua muaj kev txom nyem los ntawm kev noj zaub mov tsis zoo. Cov zaub mov muaj hlau muaj hlau: taum, taum thiab lentils, txiv hmab txiv ntoo qhuav xws li prunes thiab apricots, zaub ntsuab, txiv ntseej thiab noob, seaweed zoo li kelp thiab nori, kua thiab kua txiv hmab txiv ntoo xws li tempeh thiab taum paj, tag nrho cov nplej.