Raws li National Heart, Lung, thiab Blood Institute, anemia yog kab mob ntshav ntau tshaj plaws hauv Tebchaws Meskas, cuam tshuam ntau dua 3 lab tus neeg Asmeskas uas yog neeg tsis noj nqaij thiab noj nqaij.
Feem ntau, anemia tuaj yeem tshwm sim los ntawm qhov tsis muaj hlau, nrog rau vitamin B12 tsis txaus, cev xeeb tub, lossis teeb meem kev noj qab haus huv. Cov cim qhia tias koj yuav muaj kev pheej hmoo ntawm kev mob ntshav qab zib muaj xws li mob nkees, daj ntseg lossis daj tawv nqaij, qaug zog, kiv taub hau, lub plawv dhia tsis zoo, ua tsis taus pa, mob taub hau, mob hauv siab, thiab txias tes thiab taw, raws li American Mayo Clinic. Yog tias koj xav tias koj muaj kev pheej hmoo rau kev tsis muaj hlau tsis muaj ntshav liab lossis vitamin B12 tsis txaus, mus ntsib koj tus kws kho mob.
Nov yog 13 ntawm cov zaub mov uas muaj hlau ntau tshaj plaws uas koj tuaj yeem suav nrog hauv koj cov zaub mov. Nco ntsoov noj ntau cov khoom noj uas muaj vitamin C xws li citrus txiv hmab txiv ntoo, zaub qhwv thiab zaub qhwv kom muaj hlau nqus mus txog 300%.
1. Cov taum
Raws li Pawg Neeg Vegetarian Resource Group (VRG), taum xws li chickpeas thiab taum muaj cov ntsiab lus hlau siab tshaj plaws hauv cov taum, nrog rau cov taum siav uas muaj 4,2 txog 4,7 mg ntawm cov hlau rau ib khob siav. Cov taum qhuav ua los ntawm khawb muaj cov ntsiab lus hlau siab tshaj plaws, tab sis koj tuaj yeem xaiv qhov kev xaiv hauv cov kaus poom yooj yim.
2. Cov kua txiv
Zoo li tag nrho cov taum, lentils muaj ib koob tshuaj zoo ntawm hlau. Ib khob ntawm boiled lentils muaj txog 6,6 mg ntawm hlau. Muaj ntau ntau hom lentils: xim av thiab ntsuab lentils yog qhov zoo tshaj plaws rau cov tais diav xws li curries, liab lentils ua noj zoo thiab zoo rau cov kua zaub, cov lentils dub yog khov kho hauv kev ntxhib los mos txawm tias tom qab ua noj, ua rau lawv zoo tagnrho rau cov zaub nyoos nrog cov zaub ntsuab uas muaj hlau nplua nuj tsaus. .
3. Soy khoom
Zoo li taum pauv lawv tus kheej, cov khoom noj uas muaj kua xws li taum paj, tempeh, thiab kua mis yog ib qho zoo ntawm cov hlau. Ua porridge nrog kua mis. Ua ib qho tofu omelet los yog ci tempeh.
4. Ceev, noob thiab txiv ntseej butters
Txiv ntseej, noob, thiab qee cov txiv ntoo butters yog qhov zoo ntawm cov hlau. Raws li Healthline, taub dag, noob hnav, hemp, thiab flax noob muaj hlau ntau tshaj. Cashews, ntoo thuv ceev, almonds thiab macadamia kuj yog qhov zoo. Butter, txiv ntseej thiab noob kis, nrog rau tahini, kuj muaj hlau, tab sis yuav tsum paub tias cov txiv ntseej ci thiab txiv ntseej butter muaj cov hlau tsawg dua nyoos.
5. Tsaus ntsuab nplooj
Tsis txhob tsis quav ntsej cov zaub ntsuab. Tsaus nplooj ntsuab zoo li spinach, kale, collard zaub, beet zaub ntsuab, thiab Swiss chard yog txhua qhov zoo ntawm cov hlau. Qhov tseeb, 100 grams spinach muaj ntau cov hlau ntau dua li cov nqaij liab, qe, ntses salmon thiab nqaij qaib. Koj tuaj yeem ntxiv cov nplooj ntsuab rau smoothies, noj zaub xam lav, do rau hauv kua zaub thiab curries, los yog khoom noj txom ncauj ntawm kale chips. Tsis nyiam kale? Zaub kuj zoo thiab. Broccoli thiab Brussels sprouts kuj yog qhov zoo ntawm cov hlau.
6. Qos yaj ywm
Cov qos yaj ywm txo qis muaj cov hlau tsim nyog yog tias tsis tau tev. Cov qos yaj ywm loj uas tsis tau tev tuaj yeem muaj txog li 18% ntawm koj qhov xav tau hlau txhua hnub. Yog li boil, ci, puree, tab sis nco ntsoov - nrog tev. Qos yaj ywm muaj li 12% ntawm tus nqi txhua hnub.
7. nceb
Cov nceb tuaj yeem yog qhov zoo ntawm cov hlau, tab sis tsuas yog yog tias koj noj qee yam, xws li pob nceb thiab oyster nceb. Portobello thiab shiitake tsis muaj hlau ntau. Muab cov nceb nrog tofu thiab tshuaj ntsuab, los yog sib tov nrog taum thiab lentils.
8. Xibtes lub plawv
Xibtes heartwood yog ib yam khoom noj tau los ntawm cov noob los yog innards ntawm qia ntawm txiv maj phaub lossis acai xibtes. Ib khob ntawm cov zaub ntsuab no muaj txog 26% ntawm cov nqi ntawm cov hlau txhua hnub. Xibtes lub siab muaj kev ntxhib los mos thiab nruab nrab tsw, ua rau lawv nyiam ua "marine" vegan tais diav thiab creamy kis.
9. Txiv lws suav muab tshuaj txhuam thiab cov txiv lws suav hnub ci
Cov txiv lws suav nyoos yuav tsis muaj ntau cov hlau, tab sis cov txiv lws suav muab tshuaj txhuam thiab cov txiv lws suav hnub ci muab 22% thiab 14% ntawm DV rau ib nrab khob, feem. Siv cov kua txiv lws suav los ua cov kua ntses hauv tsev, los yog ntxiv cov txiv lws suav tshiab rau cov zaub xam lav thiab cereals.
10. Txiv Hmab Txiv Ntoo
Feem ntau cov txiv hmab txiv ntoo tsis muaj hlau ntau, tab sis tseem muaj ob peb. Mulberries, txiv ntseej (technically txiv hmab txiv ntoo), thiab prunes yog nplua nuj nyob rau hauv hlau. Cov txiv hmab txiv ntoo no kuj yog qhov zoo ntawm vitamin C, uas pab lub cev nqus hlau.
11. Txhua hom nplej
Noj ntau hom nplej thiab noj ntau zaus. Raws li Healthline, amaranth, oats, thiab spelled yog txhua qhov zoo ntawm hlau. Ua noj cereals thiab noj qab haus huv ncuav qab zib los ntawm lawv.
12. Tsaus Ntuj Sib Tsoo
Tsaus chocolate yog nplua nuj tsis tsuas yog nyob rau hauv antioxidants, tab sis kuj nyob rau hauv hlau - 30 g muaj txog 18% ntawm cov nqi txhua hnub. Nws kuj muaj manganese, tooj liab, thiab magnesium, ua rau nws ib yam dab tsi ntawm superfood. Qhov no yog ib qho laj thawj zoo rau indulge hauv ib daim lossis ob qho tsaus nti chocolate txhua hnub.
13. Molasses
Molasses lossis molasses, ib yam khoom los ntawm kev tsim cov suab thaj, muaj 7,2 grams ntawm hlau ib 2 tablespoons, raws li VRG. Txawm li cas los xij, tsis yog txhua tus tuaj yeem noj nrog rab diav, yog li sim ntxiv nws rau vegan ci khoom.