Hlau deficiency anemia tsis yog ib yam kab mob tsawg, tab sis nws tsis tau kuaj pom ntau zaus. Cia li xav, me ntsis malaise, ua tsis taus pa luv, tsis qab los noj mov - peb mam li sau tag nrho rau lub caij nplooj zeeg melancholy. Thiab nws yog qhov zoo yog tias dhau sij hawm qhov tsis muaj hlau ntxiv, thiab yog tias tsis yog? Cov khoom no yuav pab koj kom them me ntsis rau qhov tsis muaj qhov tseem ceeb hauv koj lub cev.
Nqaij ntses
Ntawm lawv yog cov qwj nplais thiab cov qwj nplais, 100 grams uas yuav muab cov tshuaj ib hnub rau koj. Oysters muaj 5.7 mg ntawm cov hlau, cov kaus poom sardines-2.9, cov kaus poom tuna-1.4, cws-1.7 mg.
nqaij
Liab cov nqaij ntshiv tsaus nti thiab nqaij offal yog qhov zoo tshaj plaws ntawm cov hlau. Lub siab ntawm ib tug menyuam yaj muaj 14 mg ntawm cov hlau (hauv 100 grams ntawm cov khoom), hauv nqaij npuas -12 mg, hauv nqaij qaib-8.6, hauv nqaij nyuj-5.7. Txog kev sib piv, cov nqaij qaib tsaus muaj 1.4 mg ntawm hlau, thiab lub teeb tsuas yog 1.
Cereals
Ntau pluas tshais lossis cereals-bran, cereals, qhob cij-kuj tseem muaj cov hlau. Ib qho ntxiv, lawv muaj cov fiber ntau thiab cov carbohydrates ntev ntev kom tswj tau lub zog ntev. Rye qhob cij muaj 3.9 mg ntawm hlau rau 100 grams ntawm cov khoom, nplej nplej -10.6 mg, buckwheat-7.8, oatmeal-3.6.
Tofu Cheese
Hauv ib nrab ntawm lub khob ntawm taum paj, yuav muaj ib feem peb ntawm cov koob tshuaj txhua hnub ntawm cov hlau. Cheese tuaj yeem muab ntxiv rau zaub xas lav lossis siv hauv khoom qab zib.
Legumes
Cov taum cog muaj cov hlau ntau heev, yog li ib nrab ntawm cov lentils muaj ib nrab ntawm nws cov koob tshuaj txhua hnub. Peas muaj 6.8 mg ntawm hlau rau 100 grams, taum ntsuab -5.9, kua-5.1, taum dawb-3.7, liab-2.9 mg.
Ceev thiab noob
Ceev kuj yog qhov zoo tshaj plaws ntawm cov hlau. Piv txwv li, 100 grams pistachios muaj 4.8 mg ntawm cov khoom no, hauv txiv laum huab xeeb -4.6, almonds-4.2, cashews-3.8, walnuts-3.6. Cov hlau nplua nuj tshaj plaws los ntawm cov noob-noob hnav -14.6 mg, ntxiv rau cov noob taub dag-14.
Txiv hmab txiv ntoo thiab zaub
Ib qhov chaw zoo ntawm cov hlau yog cov nplooj ntsuab tsaus, xws li zaub ntsuab -3.6 mg, zaub paj zaub thiab zaub zaub ntsuab-1.4 thiab 1.3 mg, ntsig txog, zaub paj-1.2 mg.
Qhuav apricots muaj 4.7 mg ntawm hlau, prunes - 3.9, raisins -3.3, txiv duaj qhuav-3 mg. Cov txiv ntoo qhuav kuj tseem muaj txiaj ntsig rau kev ua kom ntshav qab zib lossis hauv kev tiv thaiv nws.
Los ntawm zaub ntsuab, zaub txhwb qaib yog tus thawj coj hauv cov ntsiab lus hlau-5.8 mg, artichokes-3.9 mg. Hauv 100 grams cov suab thaj - 21.5 mg ntawm hlau.
Dab tsi los noj kom pab koj lub cev nrog cov ntshav tsis muaj zog?
1. Cawv nqaij nyuj, nqaij npuas los yog nqaij ntses.
2. Fried qe nrog tshuaj ntsuab thiab dej qab ntsev.
3. Mob siab ua kua. Nws yuav zoo dua nqus nrog sauerkraut.
4. Ntses pancakes nrog spinach - ob rab ntawm hlau.
5. Cov txiv ntoo sib xyaw ntawm cov txiv mis tsis muaj, txiv ntoo thuv ntoo, hazelnuts, txiv laum huab xeeb, almonds.